RECOMMENDED ARTICLE: "Seeing the Sacred in Everyday Movements" (by Adriene Thorne, Pastor of Riverside Church in New York)
I use mindful breathing and prayerful gestures (body movement) to invite participants to connect with their bodies. Many in the healing field consider mindful breathing to be a significant tool in people's mental health and well-being. Grief expert David Kessler, for instance, integrates "grief yoga" in his work. In my spiritual care groups, I use different approaches (see below). At a minimum, I invite folks to slow and deepen their breath when I ring the bell three times so they can connect with the breath of life ("ruach" in Hebrew).
1. Quadratos Body Movement (PDF Worksheet on the Quadratos Body Movement; PDF Seasons Worksheet); PDF Quadratos by Shaia
Simple on Chair Simple Standing Advanced Standing
Simple on Chair Simple Standing Advanced Standing
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Movements inspired by & adapted from Alexander John Shaia's Quadratos: 4 Gospel Journey
2. Body Prayer (movement created by Adriene Thorne - author of article: "Seeing the Sacred in Everyday Movements above)
Other Physical Movements
3. Tai Chi Moves with Jake Mace or Tai Chi with David Wong
Music for Tai Chi, Flute Meditation
4. Qi-Gong: 5 Min Hands Up & Back, 5 Min Stretch for Back Spine, 10 Min to Release Fear & Anxiety; 5 Min Shoulders & Pam
5. Walking the Labyrinth (short documentary) / pdf Guide about labyrinths
6. Intro to Box Breathing; Five Min 4-4-4-4 Box Breath; 3 Min Box Breath start at 1:07
7. Simple 2 Min Sitting Stretch start at 0:12
8. Simple 2 Min Stand Up Stretch start at 0:06
9. 2 Min Alternate Nostril Breathing: Option #1, Option#2
10. 2 Min Breath Work
11. 2 Mini Meditation
3. Tai Chi Moves with Jake Mace or Tai Chi with David Wong
Music for Tai Chi, Flute Meditation
4. Qi-Gong: 5 Min Hands Up & Back, 5 Min Stretch for Back Spine, 10 Min to Release Fear & Anxiety; 5 Min Shoulders & Pam
5. Walking the Labyrinth (short documentary) / pdf Guide about labyrinths
6. Intro to Box Breathing; Five Min 4-4-4-4 Box Breath; 3 Min Box Breath start at 1:07
7. Simple 2 Min Sitting Stretch start at 0:12
8. Simple 2 Min Stand Up Stretch start at 0:06
9. 2 Min Alternate Nostril Breathing: Option #1, Option#2
10. 2 Min Breath Work
11. 2 Mini Meditation