[BELLS]
We shall do the ten mindful movements.
The ten mindful movements is a daily practice in Plum Village,
and that is to enjoy our movements.
This is the first one…
You’re breathing in, you breathe in, and you raise your arms like this.
You are aware of your movements and you enjoy your in-breath…
And then you breathe out and you bring your arms back to this initial position.
You do it four times, and you smile when you breathe out...
In...
Out...
In...
Out...
You enjoy, you breathe deeply every movement.
Second mindful movement...
In...
Out...
Smiling...
In...
You reach up as high as possible...
Out...
Third movement...
In...
Out...
In...
Out...
The fourth...
You draw a circle with your arms...
The first half circle is for your in-breath, and the second half for your out-breath...
In...
Out...
In...
Out...
In...
Out...
In...
Out...
The fifth...
Breathing in...
Breathing out...
The sixth...
Your heels together, breathing in, you stand on your toes...
In...
Out...
In...
Out...
The seventh...
You draw a circle with your head.
The first half is for in-breath and the second half is for out-breath...
In...
The eighth...
Breathing in, you bring your foot up like this...
your toes pointing to the ground, breathing out...
In...
Out...
In...
Out...
Both feet upright...
In...
Out...
The ninth...
With your toes, you draw a circle.
And the first half is for your in-breath,
the second is for your out-breath...
In...
Out...
In...
Out...
In...
Out...
In...
Out...
Last one...
Breathing in...
And breathing out...
In...
Out...