Susanna Alyce 01263 740392

email: susanna@yoga-meditation-relaxation.co.uk

These links give some background to mindfulness:

Mark Williams. The science of mindfulness 


feet on tiptoes
Expecting meditation to require, or create, a still mind can shut the door to mindfulness entirely.

But small doses of mindful movement may help, even when the mind is still chattering. This way, the chatter becomes like a radio in the background, rather than the main event.

The fight-or-flight reaction to threat fills the body with a dynamic need to move. If our internal systems are saying “Move!” and our mind is saying, “Stand still, you are in a queue, dummy!” (spot the self-judging voice too), this inner conflict can release even more stress hormones.

But, if we channel the body’s need for movement into simple balances and grounding actions, it can absorb the mind into the movement too.

While boiling the kettle, or standing in a queue (no need to take time of your already busy day), become interested in the sensations of your feet on the floor. If you bend your knees slightly and then push the feet into the floor how does that feel? Maybe like pushing off from the wall of a swimming pool? Does that make you straighten your knees?

Make this a small movement a few times, noticing what other parts of the body get involved. Shoulders? Tummy? Jaw? Making the movement in tiny bounces can be playful. Watch for self-consciousness. See if you can allow yourself some fun.

Next, see how it feels to lift the weight out of the heels. How tiny can you make this movement?

Then, see how high you can lift up onto the balls of the feet. This one reminds me of Kate Winslet in Titanic. Feel into your feet, calves and knees. Notice what muscles are recruited to help you balance. Again, use playful discovery to experiment with how high to lift, how long to hold, how slowly to re-land into the footprints.

Then go freestyle! What other movements are curious, fun, engaging? Unleashing the inner bounce!

Inspirational Poem

Gil Hedley: Living testament

Your body
is a holy book,
a scripture-

the pages
of your flesh
are marked
in exquisite detail
with the finest hand,

inscribed by spirit
with the poetry
of love,
lessons of mercy,
angelic hosts,

and the story
of your life
perfectly told,

an illuminated manuscript
of a sacred writing
epic in scope,
and grace.

Every hair
on your head
and line on your face,
every rushing tide
of wind and wave
moving you
from within
this living testament
bear witness
to the truth
within you—

Study this text
with conviction then,
reflect with care
upon its meaning,
and enjoy
the divine

Download Tick Chart PDF