Breathing the ball - movement meditation

The sequence

Stand with feet shoulder-width apart, knees soft.

Visualise centre of imaginary ball at arm length from the centre of your chest. Keep gaze soft or even close eyes if you wish.

Hold imaginary ball at its bottom with your hands about navel level.

On first in-breath, raise your hands around circumference of the imaginary ball so that at the end of the in-breath your hands are at the top of the ball; they should also be above your head level.

On first out-breath, lower the hands back around the circumference of the ball so that at the end of the out-breath your hands are back at the bottom of the ball; i.e. they should be around your navel level.

On second in-breath repeat the raising of hands as before.

On second out-breath, slowly push the ball down as if into the earth. Do so with a soft sigh and slight sinking of the whole body

In between the out-breath and in-breath swiftly return your hands to bottom of the ball around your navel level so that you are ready for your next cycle of two breaths, breathing the ball.

 

The attitude

Repeat this cycle of two in and out breaths for at least nine times, or longer if you wish.

Allow your breathing to be deep, full and slow. Do not hurry.

Keep most of your attention on the palms of your hands, as if you can actually feel the circumference of the ball

Let your movements be graceful and dance-like.

 

Courtesy of Ian Nuberg


Deepen your meditation experience

Rest and restore your energies on a meditation and mindfulness retreat

Lifeflow retreats

Lifeflow meditation retreat practice gives you time to rest, to restore your energies and the opportunity to let go of deadlines and busyness. You can learn to nurture yourself, restore a sense of balance and well-being, and open up to nature.

Find out more
Enhance your mindfulness skills in our Level 2 Meditation Classes

Level 2 - go deeper

The Lifeflow Level 2 Meditation course provides the next step in expanding your experience of meditation & mindfulness. The course assumes all of the knowledge and experience from Learn to Meditate and then develops key aspects in detail.

Find out more
Lifeflow meditation mindfulness Adelaide refresh and restore 01

Refresh and Restore

Tuesdays 6–7 pm
If you have just finished a Lifeflow course and would like a relaxation top up or if you missed a class during your course then come along to a Refresh and Restore session.

Find out more