Shoes On

What to expect

Shoes On — an 11-minute meditation for the minute before you move, read by Jessi

Most of us know the hardest part of moving is the start. Once we’re going, we’re usually glad we did. So this one makes that minute before easier: you remember how good moving feels, pair it with the moment you begin, shoes on, out the door, meet the thought that says later kindly, and rehearse the first easy minutes and an easy ending.

How to listen:

• Sitting or lying down, just before you go. Never while driving, cycling or running near traffic.
• Headphones help.
• Walking, yoga, the gym, cycling, running, swimming, dancing, or a way of your own: you choose one.
• If you have a heart or other health condition, the safety notes below are for you.

About

Before you listen. Sitting or lying down, just before you go. Not while driving, cycling or running near traffic. Headphones help.

Safety and aftercare. This is encouragement, not medical advice or a fitness programme. If you have a heart or other health condition, are pregnant, or are new to exercise, ask a clinician what suits you. Stop and get help at once for chest pain or pressure, unusual breathlessness, dizziness, a racing or irregular heartbeat, or pain spreading to the arm, jaw or back; pain is a reason to stop, not to push. If exercise has come to feel compulsive, tied to food or to guilt, or hard to stop when you’re hurt or ill, this isn’t the right recording, and talking to someone you trust or to a professional may help.

Credits. The practice is built on a planned start, an if-then plan for the moment that says later, and a good feeling while moving. That moving is relaxed into rather than pushed through comes from Michael Singer.

Written by Lucas.

Transcript

Opening

Most of us know the hardest part of moving is the start.

Once we’re going, we’re usually glad we did.

The trouble is the minute before, the one that says later.

So let’s make that minute easier, right now.

So for a few minutes, the moving can wait.

Nothing to start just yet.

Sit or lie however suits you.

Let your eyes close.

Take one full breath in, and let it out.

Feel the pulse in the music.

Some part of you likes to move.

Part One: The Good Feeling

Remember a time moving felt good.

A small one is fine.

You don’t need the whole scene.

Notice what comes back,

warmth,

the breath, easy and full,

legs awake and willing,

a good kind of tired after.

Whatever comes, even a little, is enough.

Part Two: The Way You Move

Choose one way you love to move,

walking,

yoga,

the gym,

cycling,

running,

swimming,

dancing,

a game with friends,

sex,

or one that is only yours.

Some of these are shared with others.

For now, choose one you do on your own.

Part Three: The Moment You Start

Now find the moment it begins.

Shoes going on,

changing into something to move in,

the door opening,

the first step out.

Choose that one moment.

And bring the good feeling to it.

Let them meet, the moment and the feeling.

Let it go for a breath.

Again, the moment you start,

the good feeling with it.

Feel what you rest on.

Once more, the start,

and whatever lift is there.

Each time it begins, let it bring back what it can.

Part Four: Not Today

There is a thought that comes, not today, later, too tired.

Hear it kindly.

It’s an old voice, and it means well.

You don’t have to argue.

The plan is only to start.

Say it to yourself.

When my moment comes, I begin.

And this.

If the thought comes, I begin anyway, and decide a few minutes in.

Starting is enough.

Part Five: The First Two Minutes

Now go there.

Dressed to move.

The moment comes, and with it, the lift.

The first minutes, at an easy pace.

Breath settling into its rhythm.

Shoulders soft.

The body warming, a little at a time.

Nothing to prove here.

Let it build at its own pace.

Part Six: An Easy Ending

Now go to the end of it.

Slowing down.

The heart still beating strong.

And the after.

Warm.

Clear.

Glad you did it.

Part Seven: Standing Up Into It

Notice how this body feels now.

Wiggle your fingers.

Move your feet.

Take a full breath, and let it lift you.

Let your eyes open.

Next time it begins, let the start bring it back.