Meditative Movements (TM): Mind Body Exercise Program

 Free Meditative Movement™ Loving Yourself 3 Week Challenge

 #3 - I Let Go Meditative Movement™

We have affirmed our power of choice and that we are valuable. Now it is time to practice letting go. The I Let Go Meditative Movement™ gives you the opportunity to consciously let go of any thoughts, feelings, and sensations that no longer serve you. Your body is intelligent. When we hold onto the past, we rob ourselves of the present moment. Consciously allowing ourselves to embrace whatever we are experiencing is freeing. We can do this more easily knowing that life is meant to flow...so we let go.

Every moment gives me the opportunity to be fully present to my life experience. The movement has us bringing our hands behind our back and grabbing a hold tightly. For me, this represents the way my mind can grab a hold of an idea and not let go. The tension starts in my arms and can cause my entire body and mind to contract. Letting go, releases me.

Happy Practicing. I look forward to hearing about your letting go experiences.

  1. Remember to adjust the movement to fit your physical ability.
  2. You can be seated or standing. Feel your feet connected to the earth and place your body in alignment. Move your arms behind your back and grab a hold of arms. Release your hold and drop your arms back to your side.(4x)
  3. Integrate your breath. Inhale.
  4. Exhale. Move your arms behind your back and grab a hold of arms. Release your hold and drop your arms back to your side. (4x)
  5. Inhale.
  6. Exhale. As you tighten your grip, say "I". Own your power. Feel it. Then as you drop one arm down, "let", the other arm "go".
  7. Repeat the movement with the affirmation. (4x)

 Opportunities to Connect During Week

  • You can interact with Ellie and others who are taking the challenge in a dedicated Facebook group. Facebook
  • You can join a 10 min conference call to ask questions and connect with Ellie. A call is scheduled for Mon, March 16 at 7:30pm CST. Conference Dial in Number 605-313-4830 Access Code 781988#.
  • You will receive encouraging emails and Facebook posts throughout the week.

 #2 - I Am Valuable Meditative Movement™

We need to value ourselves first. You are the only one that has your body, your mind, and your purpose to fulfill in your lifetime.

Now is the time to start. In this present moment. Because you are here, you are valuable. No other reason is necessary.

Start affirming and embracing your intrinsic worth.

I love practicing the I Am Valuable Meditative Movement™ while I wait for the elevator. Have you seen me doing the movement at Costco? While I wait for my car's tank to be filled with gas, I am filling my own emotional tank and getting a little exercise too.

  1. Remember to adjust the movement to fit your physical ability.
  2. You can be seated or standing. Feel your feet connected to the earth and place your body in alignment. Slowly bring your heels off the floor. Hold the position. Return your heels to the floor. (4x)
  3. Integrate your breath. Inhale.
  4. Exhale and lift your heels off the floor. Hold the position. (4x)
  5. Inhale.
  6. Exhale. As you hold your position, say "I am valuable". You can repeat the affirmation however long you can hold the pose. If you have a lot of mental resistance, you can say "May I feel valuable".
  7. Return your heels to the floor. (4x)

May you know your intrinsic value and feel it throughout your day.

You have engaged in the Meditative Movements™ practice. If you want to share the movements with others, you can take the facilitator training to increase your professional skill set. Thank you in advance for honoring the integrity of this program.

 Opportunities to Connect During Week

  • You can interact with Ellie and others who are taking the challenge in a dedicated Facebook group. Facebook
  • You can join a 10 min conference call to ask questions and connect with Ellie. A call is scheduled for Tuesday, March 10 at 7:00pm CST. Conference Dial in Number 605-313-4830 Access Code 781988#.
  • You will receive encouraging emails throughout the week.

 Happy Practicing!!!

 #1 - I Choose Meditative Movement™

Your adventure into loving yourself more begins with the centering I Choose Meditative Movement™. When we are aware of our thoughts, emotions and our body messages, we know that in every moment we do have the power of choice. As our awareness increases, we see more clearly which of our choices stem from fear, past habits and potentially harmful beliefs and thinking that is distorted and unhealthy.

You are invited to practice the I Choose Meditative Movement™ per your intention. Remember to adjust the movement to meet your physical ability. No pain. My favorite time to practice this movement is first thing in the morning. I remind myself that I will choose everything I say and do.

Your power of choice will be heightened. Throughout the week, take notice of the choices you make. When you take responsibility for your choices, you are exercising your best self. If the choices you are making no longer serve you, it is important to forgive yourself. You will learn the I Let Go Meditative Movement™ later. For now, practice affirming your ability to choose. If your ego voice or self-talk tells you that you can't do it, you're not good enough, you're not ...something enough, simply go back to practicing the I Choose Meditative Movement™.

Remember repetition is the key to strengthening you...one Meditative Movement™ at a time.

  1. You can be seated or standing. Start with your arms up in goal post position. Bend at waist. Rest one hand on the other. Place head on hands. Return to upright position. (4x)
  2. Inhale bending at waist. Rest one hand on the other. Place head on hands.
  3. Exhale and return to upright position. (4x)
  4. As you inhale, bend at waist. Rest one hand on the other. Place head on hands.
  5. Replace the exhalation with the affirmation.
  6. Say "I." As you bring your body up say "choose."
  7. Feel the engagement of your core muscles. Feel the connection to the earth. Feel your personal power increase. (4x)

May you exercise your power of choice wisely.

You have engaged in the Meditative Movements™ practice. If you want to share the movements with others, you can take the leader training to increase your professional skill set. Thank you in advance for honoring the integrity of this program.

 Opportunities to Connect During Week

  • You can interact with Ellie and others who are taking the challenge in a dedicated Facebook group. Facebook
  • You can join a 10 min conference call to ask questions and connect with Ellie. Calls are scheduled for Mon, March 2 at 12:15pm CST or 7:30pm CST. Wed, Mar 4 at 7:15am CST or 5:00 CST. Conference Dial in Number 605-313-4830 Access Code 781988#.
  • You will receive encouraging emails throughout the week.

 Happy Practicing!!!

 Welcome Communications

Welcome Meditative Movers! We are excited you are participating in our Loving Yourself 21 Day Meditative Movement™ Challenge. Remember this experience starts on Leap Day, Saturday, Feb 29, 2020. Your next email will have the video and written directions of the first Meditative Movement™, and ways to engage with me during the week. If you participated in a past challenge, we have enriched the experience.

First a little about me. When I was a divorced mother of three small children, making $80 a week as Ellie from the deli and feeling so much emotional strife, the Meditative Movement™ technique was born out of this pain. During the challenge, you will learn movements that can spark your innate power and strengthen your physical, mental and spiritual muscles. You may be like our 2017 University of Minnesota research participants who experienced a reduction in anxiety, depression and fatigue while improving emotional and functional wellbeing.

What is your practice intention?

How much time do you want to spend with yourself? The movements are about 2 minutes long and can be performed during your routine day. Perhaps you will perform the movement before lunch. You could practice as you wait for the elevator, during breaktime or add to an existing exercise regime. My recommendation is that your intention be easy to meet, and one YOU want to do.

For insert timeframe, I choose to practice Meditative Movements™ insert frequency, for insert duration. Example: For one week, I choose to practice Meditative Movements™ 3 times a day for 3 minutes or for one week, I choose to practice a total of 20 minutes.

Write your intention down. You have it exactly right for now. Know that. After you experience the movements, you can continue to adjust your intention to fit your lifestyle. For more information about the technique, visit meditativemovements.com or let me know if you have questions. ellie@meditativemovements.com

 Sign UP for Free Meditative Movement™ Loving Yourself 3 Week Challenge!

Free Meditative Movement Loving Yourself Challenge

You can sign up even if the challenge is in progress. Each week you will be introduced to a Meditative Movement™ that you can perform throughout your routine day. As you practice, you will move deeper into experiencing and feeling the power it invokes in you. Together, we will explore ways you can embody the movement's energy through group discussions.

Here's how it works:

  1. Sign up below using our MailChimp form.
  2. On Saturday, Feb 29 you will receive an email with the first movement's video and written directions.
  3. For best results, set an intention. Decide when you want to practice. How much time you want to spend with yourself. The movements are about 2 minutes long. Perhaps you will perform the movement every day before lunch. Maybe you want to practice three times a day. Morning, noon, and night. The movements are designed to be performed during your routine day. You could practice as you wait for the elevator or ride the bus.
  4. You practice the movement per your intention.
  5. During the week, you will also receive additional emails that are intended to support your practice.
  6. You can join phone calls or our Facebook group to interact with your fellow challengers.
  7. Then on the following Saturday, March 7 you will receive your second Meditative Movement™.
  8. On March 14, you will receive the final movement.
  9. During weeks 2 and 3, we will continue to offer the above mentioned support. The challenge ends on March 21.

Remember to challenge your friends. It's fun to be around people who love themselves.

Affirm Yourself, Move Your Body, Enjoy Your Life

Contact Ellie | 612-710-3415 | Email Ellie