Before doing my own sitting meditation, I always address my body. I stretch gently, I warm up the joints and do what I must to maintain skeletal integrity. So, this Friday in our Nir-oz Sangha, I asked: ‘Who’s done a little body workout already this morning?’ Since no one had, we turned on some music.
My instructions were simple: to move slowly in the room, being aware of our feet on the floor and to gently add movement to other parts of the body – the hands and arms, the knees, the spine, the shoulders. Oh so gently, listening to the body.
After five minutes, I asked who would like to continue and we all wished for more. And so we continued, each listening in our own way to our own body responses. No need to watch anyone else, we played with height, speed, direction: growing taller or shorter and moving slower or faster, backwards or forwards or still. And so it went on for a total of 15 glorious minutes, as we slowly eased up on the movement (and what beauty of movement was present in the room!) and re-found our cushions.
Gently noticing our body’s sensations, sensing our breathing and heartbeat, we began a slow body scan to allow the breath to enter and cleanse, releasing any tensions, noticing any pains or itches.
We shook it out after about 20 minutes of this seated meditation and with cleansing breaths, we used sound on the exhale to further align ourselves to ourselves. Why don’t I give details, here? There are situations where to read afterwards what sounds were used simply won’t be useful. There are experiences that must be experienced directly. Each environment requires unique components.
The feeling in the room was rich, and upon wishing ourselves a good day and then thanking one another for coming together in the meditation session, we slowly arose and left the room.
The participants were more quiet than usual and I felt wonderful.
Thank you Nir-Oz sangha.