Welcome to this moving somatic release meditation.
Let's start this meditation standing up.
We will be lying down later,
But for now,
Bring your feet hip width apart.
Take a moment to centre yourself.
Relax your arms by your side and soften your gaze.
Begin to connect with your breath now.
Letting deep,
Natural breaths flow in and out of your body.
As you inhale,
Let your belly expand and as you exhale,
Your belly contracts.
That's right.
As you inhale,
Your belly expands and as you exhale,
Your belly contracts.
Keep with these breaths,
Your belly breaths.
Belly expanding and belly contracting.
Inhale,
Belly expands.
Exhale,
Belly contracts fully.
Your breath is your key in this practice,
So keep breathing these deep belly breaths.
Now as you breathe,
Let your body begin to move gently,
Swinging your arms slightly from side to side.
Keep breathing your belly breaths and now bring to mind something that you would like to release.
Anything that feels stuck.
Any tension.
Any resistance.
Anything that's coming up for you right now.
Perhaps old patterns you want to release.
Keeping with your connected breaths.
During this meditation,
Allow yourself to let go.
Breathing and letting go.
Becoming freer and more aligned.
As you keep with your deep breaths,
Start moving your hips and your arms,
Maybe a little more.
If you have a specific thing you want to let go of,
I invite you to set an intention now.
Finish this statement for me.
I want to let go of.
Now say it louder.
I want to let go of.
Let's now deepen the breathing.
Breathing now in through the nose.
And with each exhale,
Sighing out through the mouth.
That's right.
Taking deeper breaths in through the nose and sighing out through your mouth.
Keep moving your hips and arms.
Feel each breath bringing in new energy.
Each breath out,
Releasing all you don't need.
We call this breath sound and release.
Sighing out with each exhale.
Deep breaths in through your nose and sighing out through your mouth.
As you keep breathing these breaths,
Gently start to shake your body now.
Begin with your hands.
Let them vibrate,
Releasing any tension stored in your fingers.
Gradually let the shaking move into your arms,
Into your shoulders and chest.
Shaking your hands,
Arms,
Shoulder,
Chest.
Letting your body move how it wants to.
Feel the stuck energy loosening as you shake and move.
Let the motion travel down now into your legs and feet.
Now moving your legs and feet as well as your upper body.
Perhaps bounce lightly on your toes if that feels good.
Moving your whole body now.
As you move your whole body,
Imagine all stuck energy being dislodged and leaving your body.
With every breath,
With every movement,
With every sound you make,
Allow your body to release.
Now thinking back on your intention,
Let go of that energy.
If emotions arise,
Welcome them in and let them move through you.
Perhaps with an extra piece of sound.
If you're somewhere where you can be loud,
Let yourself make noise.
Whatever noise wants to come out,
Let it be released.
Either by noise or perhaps within.
If you're in a position where you can't make noise,
Perhaps put your hands over your mouth and do a hand scream.
Breathing,
Shaking,
Releasing,
Letting go.
Keep with this just for a little bit longer.
Breathing,
Shaking,
Releasing,
Letting go.
Breath,
Sound and movement.
Now let go of your connected breath.
Pause and just stand still.
Take a deep breath in and hold it for a moment.
Now slowly let it go and lay down.
Get comfortable on the ground.
Bring your awareness into your body now.
Notice if you could be more comfortable and make any adjustments.
Bringing your awareness to the crown of your head.
Awareness to your eyes,
Ears,
Nose,
Mouth.
As you lay,
Let your head gently rock from one side to the other.
Notice how this releases all tension in your body.
Breathing slow,
Full,
Relaxing breaths now.
Releasing all and any tension.
Let your awareness move to your shoulders.
Shrug them gently if you like.
Let them drop and feel all weight fall away.
Repeat after me softly in your mind.
I let go of all tension and resistance.
Your awareness moving to your chest.
Take a deep breath in,
Expanding your heart space.
As you exhale fully,
Releasing any heaviness in your heart.
Another deep breath,
Expanding your heart space.
As you exhale,
Release any heaviness.
Repeat after me.
I am free from the weight of the past.
As your awareness moves to your arms and hands.
Let your fingers flick off any lingering tension.
Repeat after me.
I let go of old patterns with ease.
Your awareness now to your hips.
Let them move from side to side or in a circle.
Whatever feels good for you.
Feeling into this area,
Allowing any energy that feels stuck,
Release.
Repeat after me.
I am open to new supportive energy.
Your awareness now moves to your legs.
Perhaps bend your knees slightly,
Then straighten them.
Feel the strength and flexibility they offer.
Repeat after me in your mind.
I welcome lightness and freedom into my life.
Finally,
Let your awareness move to your feet and toes.
Wiggle your toes.
Imagine any remaining energy draining out through your feet into the ground.
Repeat,
I am grounded.
I am supported by Mother Earth.
Rest now,
Dear soul,
For three minutes in the healing sounds.
Letting your body drop deeper into releasing and letting go.
This is your time to let go and bring in the healing.
Remember,
Mother Earth is always holding you.
Blessings to you on your journey.
Remembering you can come back here any time to release and bring in.
Namaste.
