Transcripts
1. Mindfulness & Meditation Retreat Intro: Hello, Skillshare community. My name is Alina and I'm the founder of peaceinside.me
online retreats. Together with many
talented coaches from around the globe, we create self-healing
and spiritual journeys that you can do in the comfort
of your home. Our retreat is designed
for you to slow down, take a look inside,
ask yourself some questions, and really spend
some quality time with the most important
person in your life - you! We collect meditation and
mindfulness tools from different cultures and eras and put them in an
easy-to-follow sequence. That way, you have
a variety of tools because different things are going to work for
different people. This transformational journey is designed for any kind of
experience whether you already have meditation in your practice or you never
meditated in your life. If you are a
mindfulness newbie, this is a great place to
embark on your journey. If you are seasoned in
meditative practices, this is a great way to
deepen your experience. The results of this
retreat are going to be different for each
and every one of you. Even more, if you are taking this repeat over and
over and over again, you are going to have different results
every single time, depending on what's
going on in your life and how you're feeling
emotionally. As you're discovering yourself
from practice to practice feel free to share
your experience and ask me any questions
you might have. This retreat has three parts. In each part we focus on
different healing modalities and different aspects
of inner balance. In the first part,
the Disconnect To Reconnect module, we really focus on
movement and breathing. In the second part, we find our mind
and body connection through journaling
and movement exercises. In the third part, we go into deep relaxation mode
with the help of yoga Nidra meditation,
restorative yoga, and a sound healing bath. After each part, there will
be a little project for you. After the first module, we
offer you affirmations and self-love tools for you to explore on your own
in the next 30 days. After the second module,
we provide you with 30 inspiring self-discovery
journaling prompts. And after the third
module, there is 12 steps of gratitude
practice. And before we get started, I invite you to take some time and set your
intentions for this retreat. Maybe close your eyes. Take a deep breath. Really think about what it
is that you need the most right now. Do you need to reset
your mind and body? Relax and let go? Are you looking for an answer? Do you feel lost? Do you need some
emotional purging? Whatever it is for you just take a moment
to track your thoughts. Really open up your
mind before you go into your spiritual journey. And without further due,
let's get started!
2. Guided Journaling Meditation: Hello, beautiful people. Thank you so much for
being here today. My name is Alina
and a welcome you to guide a journaling
meditation. Journaling is a
powerful experience. It's a self-reflection
practice that allows us to become more aware of our
emotions and feelings. So we can begin to
heal them instead of push them further
into our minds. During this session, I will
give you several prompts. You will have a few
minutes to write down anything that
comes to mind. It can be as little or as
many words as you want. If at any given point you feel like there
isn't enough time, just pause and resume at your own pace as part
of your journey today, I think it's important
to talk about self-love and cultivate
this feeling. Grabbing a journal, a pen, or pencil, and sit in a
comfortable position. Let's connect to
the present moment. Close your eyes and
take a deep breath. Let your body relax
and getting grounded. First thing that we'll
do in our journals is a clear and exercise free ride to vent out whatever is
in your mind right now. I find this very helpful as
you're literally moving out your thoughts out
of your body onto the paper and it
feels very cleansing. Any number from 0 to ten then reflects your level
of self love today. Make a note of it. It can be any number
that comes to mind. Next, list, all of the reasons
why you love yourself. I loved myself because celebrate
everything that you are. No. List all of the
things that you don't exactly like about yourself. But I love myself anyway, at the end of each phrase. Example, I don't feel confident
in front of the camera, but I loved myself anyways, this is a great way
to learn to love. Because love
encompasses get all. How do you already
show love to yourself? What is it that you do that shows appreciation for yourself. Can you describe how
self-love feels? Emotionally, physically, whom you share your love? This can be a person. Maybe the ocean, you
hobby, really anything. What is your strategy? Forgiven yourself. Love. Maybe it's doing something that makes
you happy more often. Maybe it's starting a new habit or protecting your energy. How can you give yourself that extra care
that you deserve? Lead this self love feeling. If you notice how you
feel, I use smiling. I'll give you one more minute to write down a few more words. Isn't it wonderful to
be alive and to be you? Take another press. The deepest one for today. Really. How do you feel? Give yourself a few moments
to reflect on the insights. You can put your hands
in prayer to your heart. If it feels right for you. Allow yourself to connect
feelings and inspirations. Feel the left with the new. Take this feeling with you. Remember, you have all the
answers inside of you. Thank you so much for sharing this beautiful practice
with me today.
3. Dance Therapy / Movement Meditation: Hello piece inside me Community. My name is Julia Grace. I am a licensed psychotherapist and dance movement therapists. And today I'm going to
be taking you through a 40 minute embodiment practice
to cultivate inner peace. The founder of the
wave movement. And this movement is a practice that allows
us to tap deeper into ourselves to have a greater sense of
connection inside. And that way having
a greater connection to all things outside of us, relationships, work, the
environment or communities, but it all starts within. Today's theme is going to be about cultivating inner peace. And inner peace is truly
something that you can cultivate no matter what is
happening outside of you. The more that you can say centered and in
your body and know how to regulate yourself with
your body and your breath. The more you can
maintain a sense of inner peace no matter what
is happening outside of you. So today we're going to be
using movement and music. And I'll be guiding you
through this practice. But know that at any point you can do what
feels right for you. Be your own guide, and take my cues when it
feels good to, you know, that sometimes the q's are
going to be taking you into movement forms and moving in ways that you might
not have moved before. And that's on purpose
because what I'm trying to get to here is getting
you out of your autopilot. When we move in new ways, we're actually creating
new neural pathways. I'm going to be sharing with you some queuing and I invite
you to follow along. But again, you are also
your copilot today. There's no way that
you can do this wrong. Just follow along and
really follow your body. The movements are not supposed to look
like what I'm doing. And if you're doing
this practice with anyone else beside you, It's not intended to look
like the person next to you. This is your unique journey. We're going to begin. I invite you to have
space where you are to move so that you're not going
to knock anything over. And also some water just
in case you need some. We're going to
begin on our feet. So I invite you to stand up and let's begin this
journey to inner peace. Plans here. Fully on the ground. Just arrive. Feel the floor
or the ground beneath you touch into the sensation of breath flowing in and out
of your body. Breathing in. Breathing out, notice where
do you feel the breath? Where do you feel the body
of rising and falling? As long as you have
access to your breath, you have assets to inner peace. Breathing in, battling down, settling the mind into the breath out. We're going to reach
our arms over head, inhale, exhale, draw
any of that energy. The mental chatter
just drive down as if you would sand shaken up in a water bottle embodying all
that sand, settling down. Grounding. Connecting
to your legs. Here are two more times like
Let's inhale your arms up. Exhale settled the
mind into the body. Feel yourself and
your present moment. Witnessing yourself right here. Really slowing down
this movements. With our last breath, inhale, feel the temperature of
the air on your skin. Reach through the fingertips. Give them a little wave. Your fingertips say hello. Exhale down this time,
blessing your body. When you are in your body, you have greet your body, your face, your neck, your lips, your
eyelids, your chat. Wherever your hand is gliding, just read that part and the last thing, that
part of the body. Take a moment of stillness here. Bring your palms facing me. Then bring the palms facing
the back of the room. Your palms have connected
meridians to your heart. To just get connected
to the pons, idea connected to your heart. Breathing in and exhaling as you breathe out based
upon says the bath. As you breathe in, turn the palm towards the front. Then draw the hands
up towards the heart. You might feel a tingling or warm sensation in your heart. It's bringing your
hands heart centered. Rub your hands together. Plays a hand on your
heart and on your belly. Bring your attention
to your body. Let's set an intention here. An intention to
cultivate entropies. As we transition
into this next song. We're gonna drop our
head to the shoulder, chin to the chest, left ear to left shoulder. Just creating circle
with the head. So often we're busy
with our minds and I invite us to answer
this question. By connecting to your heart. You switching direction
of the neck roll. So often we search
outside of ourselves, but what we're really searching
for is that inner peace. So let's reach our
shoulders up to the ears. Any should set your policing on yourself in your
life right now. That your shoulders your
shoulders are holding on kids. Just drop them. Trusting you're exactly
where you need to be, wherever you want in your life. Bring their shoulders
up, back and around. Decided to go. Bring some relaxation,
releasing tension from the shoulders
by drawing circles. Still in use. Released the way that
you place on yourself. Switched directions. Invite you to keep your
eyes closed here or open, but just experiment with what it's like to draw your attention inside and drawing your elbows
up and around. Beginning to open the heart
even more so we can listen. You're exactly where
you're meant to be. Open your arms and
March that possibility. Open. Just receive that
truth that you are exactly where you
are supposed to be. Slowly bringing
circles to the ribs. You see if you can drop more into
the present moment by isolating different body parts, we draw ourselves
deeper into the body. Just say hello to your wrist, your hands, and your fingers. Slowly is the key. So often in our life
we are rushing. We're going on our to-do lists on all the
time constraints. Inner peace is if you can
slow everything down, but you can't slow what's
happening outside down. You can slow yourself
down when you're rushing. From one thing to the next. I invite you to just pause. And let's begin by just
findings shouldn't hip circles? There's a tendency
to rush movements as well as flow down the hip circle even
a little more. Continue to breathe as you
breathe life into your hip. This feels so good like
an internal massage. And which direction? When we move into
circular fluid movement, we get out of our linear
to do and doing mine. We come into the being-ness, assuming just
circling the ankles. Now. What do you give gratitude? The body part that
you are circling, finding your spine now any
way finding your thigh. You'll notice that
other parts of the body naturally begins to
move like your neck, undulating like a snake. Announced circling
through your whole body. Stretching, reaching and unwind. Let your breath
lead the movement. Imagine that you are swimming. You are immersed in
water and feeling that lightness, that
weightlessness. Going any direction. Beautiful. And continuing to tap into this water elements
because water is fluid and it goes around any
hurdles that comes its way. It shapes any it goes into
any shape rates though. Sometimes while we're
resist in things, that's when we don't
have inner peace. And if we can embrace that fluid going with the flow
quality of water, it's easier to have peace because you're not in
resistance to what it is. You're going with the
flow. With this dance. I just invite you to move water. You are 70 to 90% water. And so it's your natural way to imagine that you're
swimming in the ocean. Seaweed and water to
find the fluid movement. If water is also cleansing. So if there's anything that's
been really stressful, you can imagine cleansing
yourself in a body of water and maybe it's a waterfall imagery
is your imagination. Maybe you're diving into
your favorite body of water. Just flow easy here. Find the flow of your body. Your body. Beautiful. Just one movement flowing
right into the next. Notice where you
are already moving. And she continued to
move in that direction. As the next movement and shaking your head out? Yes. Shaking her head out, no, let your weight of the mind
and the thoughts really beautiful. Notice how that felt. To move fluidly from one
movement to the neck. The mind and the
body are connected. If for moving
around really fast, we might not experience
a sense of inner peace. So it's very important
to have body awareness. The way that we're
going to practice that is to see what
is the deal like. The hands were peaceful. If your shoulders are peaceful, take your hips for peaceful. Your body is peaceful. What would it move like? We're gonna do body isolation and move this part of the body. If it was incomplete piece. Let's begin with our hands. The hands in a way that
like that as they say, We're a moving
sculpture of peace. What tempo would they move? Which shapes would they make? What direction would
they flow into? How do you breathe as you When your body guide, your mind will follow. Maybe feel your
hands on your skin. What would a peaceful
touch feel like? Notice, is there a
lightness, heaviness? Is there a gripping, or is there an open them? Then finding peace
in the shoulders. How would peaceful shoulders
move like and feel like? Then connecting your
hands all the way up to your shoulders,
your elbows, your ribs, and then just finding the piece
in the upper body. How will your body the upper
body moves if it was at t? Discovered peace
through your elbow. Every cell you can program could feel what you'd
like for it to feel. Now, just walked through your
space in a peaceful way. What would it be like to
walk around with peace? Notice the tempo. See if you notice something
beautiful in your space. Take a moment and take it in. Notice the gaze of peace. There's a relaxation in
the muscles of the eye. Just take a moment
and pause and feel. Have you cultivated a
little bit of inner peace? Of course, in life,
things happen. Surprises, changes, relationship conflicts,
misunderstandings. This song is going to be an opportunity for
us to honor that, to honor the fact that life
isn't always peaceful. We don't experience it that way. At least maybe there's
something in your life right now that is
causing you some stress. What the strep feel
like in the body. Oftentimes to
understand what pieces we need to understand
the opposite. If you were to similarly with her hands now, show stretch. What would stress the
look like in your hands? How would they move? Notice the tension
quality, the pace, the grip, and moving that stress through your elbows. What does that feel like? Don't worry, you're not
going to be stuck here. We're just allowing your body and your mindset
really connected. They are connected that
the mind and body are one. Honoring that which is going
on in your life is also extremely healthy so that
we're not denying repressing, honoring and
affirming that, yes. Sometimes things can get hard, but what is it like for your feet and your
legs should feel that tension and that rats just allow your
body to get heavy. Walks into the room now. Now from the hands
to the shoulders, stress and maybe
there's something in your life that you can just
move through right now. Like what in your life is
struggling you out right now. Let your body **** you
through its movement. This is how it feel to
be under so much stress, under so many
conditions in timeline. An exaggerated
whatever you're doing, just a little bit
more exaggerating the tension,
exaggerating the pay. Honoring the spectrum of life. What is going on in your life
right now that is causing you to not feel inner peace. Your body. Tell the story. Inviting you to close
your eyes here. And slowing down the movement. Pausing and just noticing the impact of
stress on the body. You might feel some
tension in your jaw, even. This is part of life and
it's gonna happen to you. We need tools, we need tools to get us back into
a place of peace. One of the best tools
that I know and I actually feel the somatic the job does it from
animals that is shaking, shaking the body releases
trauma from the body. And it allows us almost like
an Etch a Sketch to just clear anything that's been happening in the past so we
can start a new and fresh. I invite you to just start
to rotate your right hand. Shake, shake, shake hands, shaking out any tension,
any settlement energy. Then stop and feel and
notice the difference between the shaking and
the non shaking hands. The shaking hand might
go vibrant alive tingly. The non chicken hand, well it might feel
doll may feel numb. And so in order for
us to release stress, we need vibrancy,
we need vitality. So let's stay on the rest of our bodies taking
the other hands. Both hands Shaking above
you and below you. Clearing the faith
all around you, any stuff that you picked up, any stressful stuff
from the collective, shake it right out of your
space, clear your space. We are more than our body and our org field can pick
up some stress too, but let's shake it out and
taking out your shoulders. You can have fun with shaken out your head and any thoughts, any negative or limited
beliefs, shaking them out. Taking your hips. This is a way to
change your state. You just need to clear slate. You're having a tough time. You're hitting a wall, shake
shaking your right leg, you can hold onto
something if you need. Imagine any of that tension. You don't even need
to know what it is, is just shaking right off. Like a dog that's shaking
and all that water chicken. Shake your legs. Both. Now if you'd like,
you can lay down. You can shake your legs up. You can also make us wonder and release the stresses
of your week, your day, or your, your life. Cluttering the lips is great. Begin to notice. You might be having more
spaciousness, more energy. You might be having some fun. Shake your whole body. Space, clear your space. Clear it with positive energy. Everything is energy and
so if you move it around, you can move it
around, shape it. Shake your right hand again. Your labs and your shoulders. You're going to add your hips, your leg, your other leg. Lay down if you live
or stay sitting up and make it stick
out your tongue. And I get a weird. You're not letting yourself
getting weird and stressful. Stressing your body
to resist movement. Just noticing you're
resisting movement right now. That's creating stress. Give yourself
permission to move. I guess what? You might notice
that when you do, you're just going to
have an easier time. You're gonna be at peace with just how you want to be in life. You can give yourself permission to be
however you want to be. And that gives us a
sense of inner peace. I'd also bring some
joy and ability to be authentic with each other. This song, let's just celebrate, celebrate the fact
that we could do that, but we can change your arc. Think from strategy
to peace to joy. Just dancing a
celebration, dance. What in your life are you
celebrating right now? Celebrate your body. Again, how would your
shoulders move if they were celebrating celebrating the fact that they can
change your energy. It's all a CU. As we celebrate,
notice if you can feel that playful nature coming
in gets what as adults, a lot of the time my was struck because we don't let her play and just play for the
rest of the song. Whatever that looks
like for you. Skip through the
play and sell it. Playing with different
tempo, different directions. New shapes, senior body
play with different shapes. You are a shape shift. Shift those shapes. If you're dancing with
anyone right now, this is a great time to connect, to celebrate each other. And Vine oppose. Smile. Just like that. You can access and our peace. At any point in your day. Just setting the
intention to feel in our piece already puts
you in that direction. This is our last. Sorry, I invite you to just move in the way
that feels good to you. That feels like it's going
to bring you inner peace. That might be to keep moving. It might actually be stillness and feeling the
movement of your breath. Please. Notice where you have cultivated inner peace through this
embodiment journey. Breathe into that space. And keep breathing. As you feel. Notice how your heart feel. Having received time to dance. This time of your
undivided attention. Madison, at the center. When you're in this
place of peace, you can share that vibration
with either with a gesture. You can offer this
inner peace out, out to someone or some
country, city or town. Back to the breath, the source of your interview. If you're moving, finding your way to a
seated or a lying position, just receive let your
body rats and integrate. Releasing the jaw, the neck, shoulders, gripping the
muscle from the bone. Drying your awareness
to the support of the Earth is finding
a comfortable, seated or lying position. Letting yourself
enjoy some rest. All need rest to
feel inner peace. Clenching the jaw,
relaxing the tongue, muscles behind the eyes, letting out a sigh. As the shoulders drop. Releasing the weight of the hands and the
legs to the Earth. Clenching, gripping. Just surrendering to
the support of better. Receive your body. How your body feels right
now having stephen, this gift of your attention, this movement, this music. Imagining yourself in a place that brings you so much peace. Maybe it's somewhere in nature. Some are real or somewhere. Imagine bringing yourself
there in your mind's eye. Notice where you are. What time of day it is. What elements of nature does your body
feel most at rest? Maybe it's exactly
where you are. Breathing deeply into the body. Exhaling the temperature
on your skin. Giving thanks to the space
that held this dance for you. Wherever you're in right now. Giving thanks to
all the communities and platforms that are supporting your mental
health right now. Thanks to all of those that support you, community,
friends, family, giving thanks to your body, to your choice of carving
this timeout for yourself. And know that this is a gift of inner peace that you
just gave yourself. But also all those
that come across you. Because you're going
to show up with a new vibration that's going to impact all
of those around you. Place your hand on your body. Give yourself some
acknowledged mat right now. Thinking yourself coming into a seated position
if you're lying, bending up your eyes. Thank you so much for going
on this journey. With me. Every wave is different
and if you'd like to learn more and go on some more
embodiment journeys with me. I invite you to visit
the wave movement.com, and I'm wishing you so much
inner peace. Blessings.
Alina Avdyukova, Mindfulness, Meditation & Yoga
