This first practice is called the butterfly hug and what this looks like is you'll cross your arms in front of you,
Place one hand on either side of your chest or your shoulders and then fingers touching the tips of your collarbones.
You're just gonna start to alternate and rhythmically tap one hand and then the other and as you do this if it feels okay you can start to close your eyes,
Slowing your breath down and start to focus your mind on the sensation of the tapping,
This back and forth and what this practice does is it helps our thoughts to clear.
It also supports us in feeling more grounded,
Centered and at peace.
Let's do this for a few more moments and then relax the hands down to the lap,
Taking a moment to notice how you're feeling from that gentle practice.
Eyes can remain closed or open and this next practice we'll do is a breath practice where we'll inhale for four,
We'll hold the breath for seven and then we'll exhale slowly and completely out of the mouth for a count of eight and we'll repeat this five times,
Setting the intention to continue to feel even more clear,
Centered and peaceful and you'll allow this breath to begin to slow thoughts,
Heartbeat,
Anxiety or any other nervous sensations down.
So let's exhale completely and then inhale through the nose to a mental count of one,
Two,
Three,
Four,
Hold the breath for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Exhale slowly and completely out the mouth for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Four more times.
Breathe in four,
Three,
Two,
One.
Hold seven,
Six,
Five,
Four,
Three,
Two,
One.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Breathe in one,
Two,
Three,
Four,
Hold seven,
Six,
Five,
Four,
Three,
Two,
One.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Breathe in one,
Two,
Three,
Four,
Hold seven,
Six,
Five,
Four,
Three,
Two,
One.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Last round.
Breathe in one,
Two,
Three,
Four,
Hold seven,
Six,
Five,
Four,
Three,
Two,
One.
Exhale eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Come back to your regular pattern of breathing and just noticing any shifts that have occurred from these two practices.
Notice how you're feeling,
Any sensations that are present or lack thereof.
And then this final practice we'll do to support the nervous system is called rock and roll.
So we're going to sit,
Stand,
Or lay down comfortably,
Whatever you feel called to do.
And you'll wrap your arms around yourself in a way that feels loving.
So that can be like giving yourself a hug,
Or it can be like bending the knees in and wrapping your arms around your legs,
Curling up into a ball.
And you're just going to begin to rhythmically rock yourself side to side.
Or if you're laying on your back,
You could do back and forth,
Or even seated,
You could do back and forth,
Actually.
So rocking and swaying your body rhythmically is proven to soothe your body and mind.
It helps to reduce anxiety,
Because it activates a relaxation response.
And you can connect with your breath while you do this side to side or forward and back,
Rocking and rolling.
We'll rock and roll for a few more moments.
And then when you're ready,
Pausing,
Coming back to center.
Resting here for a moment.
And again,
Checking in with yourself.
Noticing what's present.
Opening your eyes when you're ready,
If they're closed.
