Hi,
Frankie here.
Welcome to this standing meditation.
Shaking off all you don't need.
Find yourself in a comfortable standing position.
Feet shoulder-width apart,
Knees soft,
Slightly bent,
Arms loose by your side,
Shoulders relaxed.
Soften your jaw.
Breathe in deeply through your nose and exhale through your mouth with a sigh.
Now feel the weight of your feet on the ground,
Grounding you into the earth.
Let your awareness drop down to your feet.
Feel the stability,
The support beneath you.
Now gently begin to bounce through your knees,
Soft and easy.
Let the movement be small,
Like a wave flowing up and down your body.
Breathing naturally,
Let your arms hang loose.
As you bounce,
Let your arms begin to swing a little,
To move however they want.
No right,
No wrong,
Just letting go.
Begin to invite gentle shaking.
Let it rise up from the ground,
Shaking through your legs,
Your hips,
Your belly,
Your chest,
Your shoulders,
Into your arms.
Let your head be soft,
Your jaw loose,
Your breath moving freely,
Maybe with some sound on the exhale.
You can sigh,
You can hum,
You can moan,
Even yell if that feels good.
Whatever sound helps you shake off all that is no longer needed.
Now imagine everything is heavy.
Feel that weight as you move.
Feel a bit stuck,
Feeling the weight of the stress,
The weight of the old stories,
The weight of the tension,
The weight of expectations of others.
Perhaps something that's weighing on your shoulders.
In this space you can shake it all loose.
Let it fall away,
Release with every bounce,
With every movement,
With every breath.
Just let it go,
Shaking your hands,
Shaking it off.
Breathing it out,
Shaking it off,
Releasing it,
Shaking it off.
This is your time to clear this stuck energy out of your system,
To unstick what's stuck,
To move what needs to move.
Let the movement grow a little if it wants,
Let it grow a lot if it wants.
Feel the power in your body,
Feel the energy freeing itself as you shake and move how your body wants you to move.
You don't have to carry it anymore,
Inhaling through the nose now and exhaling with sound.
Let's speed up our breath for a little while,
Taking deeper inhales and exhales.
Inhale,
Exhale.
Inhale,
Body fully expanding,
Exhale,
Fully contracting.
Inhaling through the nose and exhaling with sound.
Inhaling through the nose and exhaling with sound.
Inhaling through the nose and exhaling with sound.
Shake it off.
This is your time to clear your system,
To unstick what's stuck,
To move what needs to move,
To let go of what needs to be gone.
Don't get stuck in your movement,
Move the parts that need to move.
Let the movement grow,
Feel the power in your body,
Feel the energy moving through your body as you breathe.
You don't have to carry it anymore.
Again,
Inhale deep,
Exhale,
Shake.
Shake it all out for just one more minute.
Shake,
Move,
Letting go of all you don't need.
Breath,
Sound and movement.
Shake it all out,
Shake it off.
That's it.
Clear your system,
Unstick what's stuck.
Move these emotions through your body.
Let your body move how your body wants to move,
Releasing all that's not your higher good.
Inhaling and exhaling,
Letting go of everything.
Now slowly begin to let the shaking ease.
Let your body settle now.
Let your arms rest by your side.
Let your arms rest by your side.
Let stillness return to your body.
Notice what you feel.
Notice what you feel.
Notice what has shifted.
Now place one hand over your heart and one hand on your belly.
Say to yourself,
I let go of all I no longer need.
I release the past and return to myself.
I am clear.
I am grounded.
I am free.
I am grounded.
Now take a deep breath in through the nose and hold it.
Now slowly exhale through the mouth.
Bring your attention back down to your feet.
Feel them planted deep into the earth.
Feel them planted.
Spread your toes.
Let them root into the ground like the base of a great tree.
Imagine now with every breath,
Your energy is moving downwards.
Your energy is moving downwards.
Down from your mind,
Through your neck,
Into your chest,
Through your belly,
Your hips,
Legs,
Feet,
Into your toes.
Now take a deep breath in and exhale fully.
Letting go.
Releasing all that's not for your greater good.
Now bring your awareness back to your feet.
Feel them planted deep on the earth.
Spread your toes.
Let them feel like they're rooting into the ground like the base of a great tree.
Imagine now with every breath,
Your energy is moving downwards.
Your energy is moving downwards.
Down from the mind,
Through the neck,
Into the chest,
Through the belly,
Hips,
Legs,
And feet.
And with every exhale,
Feel yourself growing heavier,
More connected,
More still.
Visualize roots extending from the soles of your feet,
Down into mother earth,
Through the soil,
Past the rocks,
Deep,
Deep into the earth's core.
Let your body drink this grounding,
Ancient,
Supportive energy.
Energy.
Let this energy from deep in the earth rise up through your roots,
Into your feet,
Legs,
Belly,
Chest,
Heart,
Into your entire being.
You are steady.
You are clear.
Now repeat after me.
I am grounded.
I am connected.
I am home.
Breathe into that.
Let it fill your whole being.
When you're ready,
Bring your hands to your heart again.
Now thank yourself for showing up.
Thank your body,
Your breath,
And the earth beneath you.
You've released.
You've returned.
You are grounded.
You are free from what was holding you.
Blessings to you,
Dear soul.
Remember,
You can come back to this practice anytime.
Perhaps even give yourself a seven-day or 21-day challenge and feel the benefits growing day by day as you release and let go and come back to who you really are.
Thank you for joining.
Namaste.
