A Simple Practice to Move Your Body Before You Meditate

Cara Bradley offers an invigorating movement practice to stabilize the nervous system before meditating.

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In this video, Cara Bradley encourages us to stabilize the nervous system and settle the mind with seated meditation and a movement practice.

Move. Breathe. Sit.

1. Side Sways

Moving your spine side-to-side invigorates your entire body. On an inhalation, reach your arms forward and up. As you exhale, lower your arms down by your sides. Inhale and come back to center with both arms overhead. Repeat for 3-5 breaths.

With your arms back at center and overhead, exhale and tilt to the left. Reach both arms to the left until you feel a light stretch. Inhale and return to center. Repeat on each side for 3-5 breaths.

2. Twist

Hold your arms up level with your shoulders and reach from side to side while twisting your torso. Repeat this motion for 3-5 breaths.

3. Single Knee to Chest

Start by gently stretching your lower back and hips. While standing, inhale slowly and pull your right knee in to your chest. Exhale and release. Inhale and pull the left knee in. Repeat this sequence for 3-5 full breaths.

4. Lower Back Stretch

Bend your knees slightly and bring your elbows to your knees. Inhale as you straighten your legs and exhale as you bend your knees. Move at comfortable rhythm. Continue the sequence for 3-5 breaths.

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