Transcripts
1. Class Intro: Hi, friends. My name is Elena, and I'm super excited to welcome you to this
Dance meditation class. I am the founder of Peace
inside M Mindfulness Community, and as a retreat leader and a
women's circle facilitator, I have a lot of
tools under my belt, such as mindfulness
meditation, teta healing, Tara cards, embodiment
practices, just to name a few. I am also a wife and a
mother of a 1-year-old. Today, I invite you to work
with your mind through your body as I guide you through a dense
therapy sequence. This practice allows us to
tap deeper into ourselves, fostering a greater sense of
connections inside of us. That way, creating deeper sense of connection to all
things outside of us. That means our families, our relationships,
work, environment, communities, and it all starts with within our bodies,
within our temples. Our bodies are these
amazing creations guiding us and sending us signals every single day,
every single moment. We get butterflies
in our stomachs, we get gut feelings,
we get headaches. If we don't release
all that tension and the emotions associated with those messages from our body, they become blockages, mental blockages and
physical blockages as well. Today, we're going to work on
releasing these blockages. The more centered and the
more connected we are more we know how to regulate with our body and
with our breast, the more we can maintain
that inner piece within us, despite all of the
external cows. Consider this practice a
date with yourself because today you will get to know your body in a
completely new way. We will use movement and music, and I will guide you through
the practice with my voice, giving you all sort of cues. But know that at
any given point, you are free to follow
your intuition and do whatever feels right
to you and to your body. You can have your eyes open or you can have
your eyes closed. It's completely up to you. I personally like to do this practice with
my eyes close to add that extra layer of
depth, but you do you. Also know that this practice
might involve some awkward, weird, unusual
shapes and movement, and that is done on purpose. The goal is to break you out of your autopilot mode and
create new neural pathways. Remember, there is no
wrong way to do this. Just follow along and
listen to your body. Your movements are supposed to look like
something I am doing. If you're doing this practice with anyone else beside you, it is not intended to look like what the person
next to you is doing. This is your unique journeyme. There will be multiple
practices in this class, and I invite you
to do all of them. For a transformative experience. But if you only have five, 10 minutes a day for
a quick energy reset, you can also do each
practice individually. We will start shortly, so I invite you to
have space around you, wherever you do in
this practice today, where in a world you are. Have enough space, you can move freely and not knock
anything over. Also wear something
comfortable and maybe have some water nearby just in case you need some
during our practice.
2. Opening Practice + Intention Setting : Close your eyes gently. Can plant your feet
fully on the ground and just arrive on your mat in
that very present moment. Feel the floor beneath you, the support you have
from the mother Earth. And let's connect
to your breath. Inhale. And exhale. Notice how the air flows
in and out of your body. Notice where your body
is rising and falling. As long as you have
access to your breath, you have access to the
vital energy within you to the pronom
the life source. Inhale. Exhale. Don't try to change
your breathing pattern, and just let your body do
it in the most natural way. Deep breath in.
Han on the exhale. Let go of your worries,
your thoughts, any expectations
from this practice, from yourself, from
me as a guide. Let go any mental chatter that prevents you from being
present in this moment. And on the next inhale. We're going to reach
our arms up overhead. And on the exhale, settle down your energy
and draw your mind down as if you were ascent
and feeling a bottle. Imagine that sand layering
down and grounding, connecting your legs, your
feet to the earth beneath you. Let's do this two more times. Inhale your arms up, reach through your fingertips, give them a little wiggle, say hello to them. And on the exhale, settle the mind into the body. Feel yourself in
the present moment right here and right now. And last breath here, inhale your hands up, and real take it slow. This time, as you
exhale, bless your body, greeting and acknowledging
each body part, your face, your neck, your chest, Wherever your hands are gliding, just greet and bless
that part of your body. And let's bring your
hands together up towards your heart and rub them
together until they're warm. Place your right hand on
your heart center and your left hand on top of your
right hand and feel the of your hands and the weight spreads and feels your
chest and your body. You can say, Hello, heart. I hear you. I feel
you. I see you. Thank you for always
being here for me. For giving me signs for guiding me and for helping
me to stay true to myself. I'm so grateful for you. And with your hands on
your heart, Chakra, let's say an intention
for this practice today to create that deep
connection with yourself.
3. Body Scan Embodiment Practice: Start with the body
scan practice today, and you might be familiar with body scan
mindfulness meditation, but we're doing it
differently today. We will scan our bodies with the help of these
two guys over here. I invite you to gently rub
your skin, touch your skin, caress, massage, every
part of your body, starting from your toes and
making it all the way up. The key is to take
this practice really slow and not miss even a
tiny bit of your skin. You can approach this
practice anyway you want. You can choose to
rub yourself with a really gentle and soft touch as if you're healing
your inner child like this or perhaps you are embracing a more
sensual experience today and you want to take
it a more sensual direction. I'm a sexy queen direction
and you can really exaggerate your movements and
make them really sensual. So you do you whatever
feels right for you. You can also tap your skin with the
finger tips like this, or you can apply more pressure and massage your body like this. The goal is to cover all
your body with that touch, and it's okay if
different parts of your body are going to
ask for different touch. Also observe it, pay
attention to it, and trust your
intuition with that. So let's meet in a seater position and you can
start exploring your toes, the space between your toes, and you can spend
as much time on each body part as you need. Choose the pressure that you
want to apply on your body, a delicate one or a deeper one. If you want to scalp
those body boundaries. You can move in any
direction with your hands. And this abstract
fluid like movements, help us to get out of our linear and task
oriented minds and get into state of being. Blessings There is no better way to be in the present moment
than be in your body. So feel the temperature
of your skin, the texture of your skin. Notice if your
palms hot or cold, if your palms wet or dry, how fast or how slow,
you're moving B. How deep into your skin. Are you pressing with your puts? Feel the texture of your
skin. How smooth it is. And if you want, you can open your eyes or if you're doing this practice
with your eyes open. You can also explore your
body through your eyes. Notice any lines, any
pattern, dots, Scratches. Little hair. Notice the
color of your skin, the veins underneath your skin. Beauty marks, stretch marks, freckles, whatever makes you. This is part of
your unique coat. Say hello to every single
detail that catches your eye. And as you are on the
self discovery journey, don't forget to explore
your private parts as well. Crutch area, your
bons, your breast. Just notice if it feels
uncomfortable or awkward. Or if some emotions
rise to surface, as women, we tend to store
a lot of trauma there. If at any given point, there is a resistance, simply absorb it without judging and putting
a label on it. Try not to rush through
that area, but instead, allow yourself to go deeper into this experience and
send your attention, your breath there until you release that tension
and find pace. You can add some movements
to the practice. As you're exploring your body. Now feeling how soft it is where it's rising and dropping
on the inhale and exhale. You can add some movement
from within to add dion. Then just honor your body with gratitude for all
that it does for you. Our bodies are these
extraordinary machines that serve us 24 sevenths, enduring stress,
sleepless nights, junk food, bad habits. Yet, no matter what
we put them through, they are always there for us
and always ready to give. So we need to cherish them. We are born on earth in a human physical
form for a reason. So let's not forget about it. And let's learn to honor the
bodies we leave our life in. Because without our bodies, it would be just a
spirit, like a air. Notice how H skin
feels differently on different parts
of the body front of your palm and
back of your palm. Perhaps you can feel
pulsations in your in yours, for example, or some vibrations in the eyes of your palms. Don't forget about your back. Massage yourself gently
with love, healing, all the bones under
your skin, your spine, vertebra by vertebra, moving
up towards your neck. Stretch your neck.
Not your head. Not your head, no. You can make some circles
with your neck. And perhaps here some fireworks in the way I do in my neck. Do some Yami stretches. And L et's explore faces. Fell how soft your skin is. Feel the bumps on your
skin. Hello, bumps. Believe you have them. Pull
the texture of your lips. Relax your jaws. A lot of times we store
a lot of anger and a lot of suppressed
emotions in our jaws. When we don't say
what we want to say, and when we swallow those
words and clench our teeth. We put it all in here. Open your mouth slightly, and you can move your jaws, like, can make a sound, or you can make a yawning. Movement. Release any
tension you find there. Your cheek bones,
your eyes, eyelashes, your eyeballs, your brows, forehead, your scalp. Give yourself a little
head massage. Feels great. For the next few breast circles, I invite you to explore
your body as a whole. You can do another round or
you can do the body parts that you meet or if there
is a body part that is asking for that extra
touch of love today, you can send your
attention there. Express gratitude
and express love. To your unique nature, your body and to the ever
changing nature of it. Our bodies fluctuate depending on where we are
at in our period, where we at with our
healthy routine. Even throughout the day, our body might look different. As a young mom, I'm just amazed on how women's body can change. So many times in such a short
period of time from being pregnant to giving birth to
breastfeeding to winning, and then returning back
to its natural state, this is truly mind blowing. And this made me realize how complex and unique this
system and how smart it is. This practice is a
fantastic way to get to know your
body all over again. To discover something
new about it, to spend some quality
time with your body. It was really
interesting because when I was doing this practice
and I was like, Oh, hello space between my fingers
or hello my underarms. It felt so intimate. Because normally in life, when we look in the
mirror, we can say, Oh, we have beautiful eyes, gorgeous legs, cute
buts, whatever it is. But we very rare honor smaller
tinier parts of our body. Perhaps after doing
this practice, next time you take a shower, you can be more aware
and more mindful and celebrate every
inch of your body, and send love there
and gratitude.
4. Stress Dance Practice: So this song is going to be our opportunity to honor the fact that life
isn't always peaceful. It isn't always rainbows
and butterflies, and that is perfectly fine. Life is full of unexpected
events, Surprises, changes, relationship,
conflicts, misunderstanding, and this list goes on. It's really endless. Sometimes for us to find that
deep connection within us, we need to know the opposite and what it feels like
and what it looks like. I invite you to close
your eyes gently. And put your hands on
your heart center. Take a deep breath in
and deep breath out. Find your soul in your
chest and ask yourself, what is bothering me right now? What is going on in my
life that is causing me not to feel in peace? Where is my energy not moving? Where have I lost
my peace of mind, my self love, myself. Where do I lie to myself? Am I selling
something to myself? Perhaps there's something in your life currently that
is causing you stress, or maybe something from the past still
lingers in your body. Just allow the images, situations people,
words, se in your mind. Whatever comes to mind
right now is your answer. Now, let's all of that
emotional baggage in your body. Can you name the part of your body that is storing
all that baggage? Can you pinpoint it? Is that your heart, maybe stoa, maybe your, your jaws, your neck, wherever
it is for you. Just find it. Now let's
have a closer look at it. What size it is? Is it big, or is it small but
really annoying? What shape it is? What
texture does it have? Maybe it's sticky and slimy, or maybe it's really
sharp and spiky. Can you see what color it is? Does it have a taste? Perhaps it's really bitter
in your mouth right now. Does it have a smell? Just spend a moment there
exploring the nature of that stress of that pain that you are
carrying within yourself. Now that you know
what it looks like, let's add some movement, and I invite you to slowly
start moving like your stress, like all that emotional pain that you are carrying around. Start with your arms, and your legs, he, shoulders, Can you show me through the dance? Notice the tension in your body. The nature of the movement, shape, the base, the
grip in your hands, the tightness in your muscles, just pay attention
what that stress does to your movement
to your dance. Or maybe you feel, really small right now and
you want to hide and slouch and you want to sit on the floor and create
some kind of a shell, a little house for yourself. Maybe you even want to
roll on the floor and cry. L et your body tell that story. What does that pain feel like? How does that pain move? Don't worry. You're not going to be stocking
here for too long. We're just allowing your body and your mind set to connect. Honoring what is going on
in your life is extremely healthy so that we are not denying it and not
repressing it. Affirming that yes,
sometimes things can get hard and
saying things like, I see you pain. I
know you are there. I see where you're coming from, but I'm not hiding from you. I'm not pretending
you are not there. I am working through you. Maybe there's something
in your life that you just cannot move
through right now. How do you move when
you feel stack? When you see no solution
to whatever is going on, you see no exit. What is happening
with your body? How does that
movement looks like? When you are under this
stress, looking for answers. How much does you stress wait? Allow your body to
get really heavy. This is what it feels like to carry all that stress around. Try to make a big step under that pressure under
all the circumstances, all the deadlines, all the
timelines, all the conditions. Let's slow down and
stop here for a second. Gently close your eyes. If you have them open, and just listen to that quietness
inside of you. Notice the impact of
stress on your body. You might even still
feel that tension. A. More like me. I
just realize that I literally have a
frozen mask on my face, and it made me think
that in real life, when I'm under pressure, I just put on that poker face
and move through things. So this is an
interesting insight. So I just try to listen
and find whatever that stress looks like
for you in this moment. The truth is that this is life, and things are going to happen, and things are going to get
hard and get out of control. All we need is just tools to get us back on track
to that inner piece. We need tools to heal. We need tools to get back
on track with self love. This is exactly what
we are doing today. Return to your natural breath, deep in the deep breath. Great job, everybody. I know it was really tough, but it's going to
get great shortly. Just trust the
process. Stay with me.
5. Anger Manegement: Now that we know how all that stress and all that
pain looks like and feels like and perhaps uncover some
emotions like anger, frustration, fear
within our bodies. Let's process all of it and
release it in a healthy way. Begin by stumping your feet
to the rhythm of the song. Feel the power in each sm, connecting you to the
ground beneath you. Sands that energy
accumulating and growing and spreading throughout your body from the soles of your
feet all the way up. Yes. I can see that
energy growing. Morning. I can start adding
some other movements. To you stumping.
We add your arms, your body, your hips. Just get ready. Are
you ready to show up? Are you ready to stand
up for yourself? Are you ready to protect
your boundaries? You can push away
whatever the situation that causes you trouble. You can clear your path. You can all the troubles, all the stress, all
the tension away. Clear the space around you. You can push all the people you are not winding with anymore. You can push whatever
is holding you back, whatever you cannot pass
through. You don't need it. You can fight it. You can
punch it. You can kick it. You can jump and clear
the space for yourself. You can even sit on the floor and slap the floor
with your hands. Like, I don't need
it in my life. Enough is enough. You can even punch
a pillow bolster if you have one nearby. Just make sure to be careful
and not to injury you. Let your dance help you to
move through things in life. You're so strong.
You're so powerful. You can do it for yourself. Now, let's add some
voice to the dance. Take a deep breath in and
long breath out with a sound. H Inhale. The exhale Start making
all kind of sounds. You can moan, you can roar. You can scream, you can yell, whatever feels right for you. Let it all out
through your voice. Fluttering your lips is great. And don't forget to keep moving. Keep fighting and keep expressing yourself
through your voice. Release all the stresses of your week of your
day, of your lives. Whatever you are battling
with right now. I heal. Great. You can even bite a piece of sober like a blanket or a sleeve and make
the growing sound. L H. You can say things like, no. You cannot do this to me. I'm here for me. I'm strong. Free up those swords that
get stuck in your throat. You've got it. You
have it under control. And keep breathing. Inhale and exhale Now let's
shake everything out. Shaking is one of the
best tools that I know. It is a somatic practice that is actually inspired by animals, and shaking the body releases
trauma from the body. It allows us just clear anything that has been
happening in the past, so that way we can start
and you and fresh. Let's start with
your right hand. Shake Shake, shake,
shake, shake shake shake. Shake all the subtle energy, all the tension, all that
stuff, known and unknown. Shake, shake, shake. And now stop for a
second and feel. Notice the difference between the shaking and
non shaking hand. The shaking hand might feel
vibrant, Alie, singly. You might feel the vibrations
and pulsations in there. The non shaking hand
on the other hand, M feel do M feel numb. So in order for us
to release stress, we need that vibrancy. We need that vitality. So let's shake the other hand. Your left hand, Shaka Sha shake. Now, both hands together, shaking above you,
shaking below you. Now shake the rest of your body. Shake can clear the
space around you. Shake your right leg,
left leg, both legs. We are more in our bodies. Our a, our energetic field, also picks up some
stressful stuff, some unneeded information. So let's shake it all out. Shake your hips. Be
weird with your dance. Be goofy. M and lie down. Shake your hands and arms up. H Notice if you're
resisting to play. If you're not letting
yourself to be awkward, or goofy, or stupid
and celebrate life. If you're not letting yourself
have fun and be crazy, this is itself is really,
really stressful. Give yourself that
permission to move to shake, to leave, to celebrate, give yourself that freedom
without judging yourself. Start with your body, and your mind will follow. Continue to shake. If
you having a tough time. Sake. If you're hiding a wall. Anything that doesn't
serve you anymore shaking right off like that
dog shaking all of the water. A five month. H. 55 a month. Haha by a month. 55 a month. Hay five a month.
Shake your head. Take out any thoughts. Negative beliefs, any
limiting beliefs, shaking them right out. Amazing. Begin to sow down and bring your
awareness inward. Close your eyes and notice
any changes in your body. You might feel like you
are expanding and creating more space within to welcome
new energies into your life. You might even feel bigger and larger than your physical body, radiating all the
vibrations beyond yourself. Just absorb how the energy
is shifting for you.
6. Celebrate Life Dance Practice: And with this song, let's just c. Celebrate that we have that
power to change things up. We have the ability to heal, the ability to transform
stress, into peace, enjoy. I invite you to do
your happy dance right here and right now, what is it in your life that you are celebrating right now? Celebrate yourself, celebrate
your body, begin to move. I invite you just to move in whatever way that
feels good to you. It feels like joy,
like, happiness, like, inner peace, like
that connection that you're discovering
within yourself. Make this movement
really pleasurable and yummy show up for yourself. Make some sounds, like,
really yummy sounds. Notice how your movements
are different now, how the sounds you're
making are different now. You might think this is
just a dense practice, but actually, it is
your transformation. F How anoto Moto. And continue to dance. And now I want you to
think about your dreams. How are you moving when you have everything
you ever wanted? How do you hold your post chair? How does that happiness and
joy feels in your body? How do you breathe
with your chest? Now, ask yourself. How can it get even better? Imagine that all your dreams
coming true times 100. How does that scale feel? How are you walking?
How are you moving? How does that magnitude
of your personality feel? That capacity for
abundance that you have? Now, open your arms really wide. Embrace all these
new opportunities that are coming your way. Make a big, big, big step, step into your new life, step into your new beginnings. Dance with life. When light throws your curl ball,
you just roll with it. And in our case, you
just dance with it. And if you're dancing
with someone right now, this is a great
time to connect to smile to them and
celebrate each other. When you're in this
place of peace, you can share that
vibration with others, radiating it into the world and making this world a
better place together. It was made for me back
to where we once began. Ocean Father, I was wrong. Ears I follow a son. Now, I see your
darkness holds the key. Now, let's invite all of your ancestors to
dance with you today. You are a proud descendant
of your lineage. And perhaps all of
your ancestors, all of the men and women, who were here before
us can come today and dance with you invite them to witness that
freedom of yours, that beauty of yours, that journey of yours, maybe you're living the life
they always wanted to live. So let's give them that opportunity to experience that through you and
through your body. Be your tribe. Just look at how
many people have shown up today to celebrate you. You might recognize
some of the faces, but if you don't see them,
if you don't know them, you can ask the universe, the God, the high yourself, whatever you're believing
in, the high yourself, whatever you believe in, reveal their paces for you and
to download them for you. Just enjoy this dance with these beautiful songs.
This is family. They live their life to make sure that you're
living your best life today. And if you want, you can ask them a question. And perhaps they have a very important
message for you today. Let's stay here
for a few moments. And when you're ready, you can bid them goodbye. Now, picture someone very special and invite
that one person to dance with you today. Someone you want to share
this experience with, but maybe you just don't have a chance to do it in real life. And you can dance with them. You can have fun.
You have a blast. Tell them something you
always wanted to tell them, but for some reason,
you never did, how much you love them, how much you missed them, how important they are for you, how much you need their support. Maybe you want to say sorry, or maybe you want
to forgive them. Whatever it is for you today, just seek from your
heart, from your soul. And when you're ready, In a few moments. You can give them a pig
hug from heart to heart, from soul to soul, and you can bid them goodbye. Beautiful. And we have one more person to
dance with today, a very special one. I invite you to picture
yourself as a child. The first image that comes
up to mind is just perfect. Don't try to figure out what
it means, what day it is. Just start dancing with
your mini version. You can hold him, you
can lift them up, you can spin together, or you can get down to their level and dance
alongside with them. Maybe even remember the way you moved when you were a child. This is the perfect
time to be playful and goofy and really embrace that
childish part of yourself. Video do We got We got Now, I invite you to look into their eyes and tell them something they
need to hear today. Tell them how much
you love them, how much you support
their dreams, how special and
amazing they are. Take this moment to appreciate them and express them
that love and gratitude. Tell them that you will do
everything to heal them. You will fight for their dreams. You will fight for them.
They are not alone. You are always there for them. You are always there
to protect them. Just tell them all
those words that are coming out of your mouth. They really need to
hear them right now. Now, let's take a few moments and listen what they
have to tell us. Perhaps today, they have a very important
key to your soul. A and they're ready to give
it to you. Just listen. What's this? Cute mini
version of yours, has to tell you that
very important message for you from soul to soul. Doesn't matter if we're small, so big, we're just souls. So connect to your soul. And when you're ready. Let's give your child a
coziest warmest softest hug. Let's say thank you for showing up and dancing
with me today. And let's bid them goodbye. This part always gets me. This is a really
important reminder to take time to cherish our inner and to celebrate our inner and take
time to make them.
7. Closing Meditation: If you are still moving, I invite you to gently make your way
to a seated position. Find a comfortable position. You can stay in for
the next few minutes. And feel yourself as a whole
from the top of your head, all the way down to your toes. Return to your natural breath. Inhale exhale. Feel the support. Smother
the earth beneath you. And just let your body rest. And integrate everything
that just happened. Relax your face. Your jaws. Your eyes Your neck. Reese deeply into your body. Inhale. Heal. Beautiful. Notice how. Your mind and your body feels different compared to the
beginning of this practice. C. Take a second to check
in with yourself and remember the intention you made in the very
beginning of this class. And give yourself
a big, big, hug. Sway from left to right
or front and back. Let these waves sweep over you. Give thanks to
yourself, to your body. T T that gift that you
made for yourself today, for that quality time that you spend with yourself
today for that self for that connection for
that inner wisdom for that healing Noice
how that gratitude and that self love
feels in your mind, feels in your body, how that warm, that
shining golden light. Feels your body and
spreads through your body. Let's take this time to really savor this joy and
this happiness. Oftentimes in life, we just move from one thing
to another really quickly. So I invite you to
really bathe yourself. In this self love. See how every cell of
your body is feeling with that self love. Ph love. Thanks heal gratitude. Inhale love exhal gratitude. Beautiful. Let's take
a few moments here. And when you're ready, rub your hands
until they're warm. And place them on your face. Wash your face, moving your
hands up towards your head. Slide through your
skull, through hair, moving down to your shoulders, sliding all the way
down to your ribs, your belly, your legs. Just feeling the
contours of your body, once again, making that full circle. This is where we started today, and this is how we are
going to end this practice. Countering our body so
it's the touch once again. When you are, you can
open your eyes and look around Give thanks to the space that held this
practice for you today. You can maybe notice. If it looks different, if the colors are
more vibrant now, I the objects have volume. If the air feels there
notice all of that. I want to thank you
for trusting me to be your guide on this
journey for practicing with me today for holding this communal energetic
field together with Nim. I'm so grateful for each and every one of you taking this
practice with me today. And just know that you can always come back to
this practice and it will look different
depending on where you are in life at
that very moment. No two practices will look
exactly the same for you. They're always going to
be different messages for you and different insights
every time you take it. And I hope to see you in
my eye glasses. Number Sm.
8. Final Words: Thank you so much for
practicing with me today. I was so happy to be your guide through
this movement journey. Just a few words before
we end this class. Now that you are filled
with that love and please, from that connection
with your true self, from that date with
yourself that you just had, you might be writing
that euphoria wave, and it might be
really tempting to want to tell the whole world
about your experience. But I invite you to keep
it for yourself for some time and allow for all
the insights to process. Take it really slow
after the class and try not to jump back into your
regular routine, your work, or your cell phone,
drinks and your water, and listen to the signals
that your body will send you. You are going to be more sensitive after this
practice than normally. You might notice
that you're craving healthier and more
nutritious food today, or you might want to go to bed earlier or skip a bad habit. Just be aware and know that this is completely
normal and your body is trying to communicate what it really needs to heal
and to feel better. It's always great to spend some time in the nature
after the practice, maybe take a bath
with some salt, go to bed earlier. And really led all the insights
to settle and integrate, so they can become a part of, a part of your identity code. If you have any questions about this practice or mindfulness
related questions, or if you'd like to share your experience
with the community, feel free to use that
comment section down below. Let us know how
was your practice. I will be super excited to find out and I hope to see you
in my other classes. By
Alina Avdyukova, Mindfulness, Meditation & Yoga
