Find a comfortable position,
Seated or lying down.
Notice what your physical body prefers right now.
If your mind feels busy or restless,
Release resistance and allow it.
This practice will guide you through a few gentle movements to help the nervous system settle.
You're welcome to modify or simply imagine the movement.
Begin by softly shaking your hands.
Let the wrists be loose,
A simple,
Easy movement.
You might notice warmth,
Tingling,
Or simply the sensation of motion.
Allow the shaking to slow and pause and let your hands come to rest,
Palms facing up.
Notice any sensation in the palms.
You may feel a pulsing,
Tingling sensation,
Or nothing at all.
Now gently press your palms together at your heart center,
Enough to feel contact and engagement.
Pressing the entire hand and fingertips gently into each other.
Notice the sensation of connection and support,
The subtle pressure,
Warmth,
Or weight of your hands as they meet.
If you're seated,
You might allow a very small rocking motion,
Gently rocking forward and back,
Side to side,
Or small circles,
A movement so subtle it's barely visible.
Become physically aware of the midline in your body,
Then begin to energetically notice your center.
Find stillness and take a deep breath.
Slowly release your hands,
Palms down by your sides or in your lap.
Notice where your body is in contact with the surface beneath you.
Feel the support of the weight of your body being held.
Allow and receive this support.
Notice the temperature of the space around you.
Focus your attention on the sound and the cadence of your breath.
Nothing to change or adjust unless you want to.
If thoughts are arising or moving quickly,
Simply notice them,
Allow them,
Recognizing their presence without needing to respond,
Understand,
Or resolve.
If it feels helpful,
Imagine each thought gently placed in a bubble,
Resting on a cloud,
Or becoming light as a feather,
Drifting away with each exhale.
Return your awareness to your breath.
Allow the exhale to be a little slower and longer than your inhale.
Each longer exhale sends a signal of safety to the nervous system.
If your mind wanders,
Simply return to the sensation of breathing or the feeling of the support beneath you.
Take a moment to notice if anything has shifted,
Even slightly.
Perhaps the body feels a little heavier,
Grounded,
And more settled.
Notice where there may be more space now.
It could be physical,
Energetic,
Or mental.
Thank yourself in appreciation for taking this moment of self-care.
Take a deep inhale.
Notice your breath as it moves through the body,
Passing through the throat and chest all the way into the belly.
As you breathe,
Imagine the heart space softly expanding,
Filling with a warm,
Luminous light.
With each inhale and exhale,
Allow the light to expand beyond your body,
Creating a bubble around your physical body.
Imagine that everything—sounds,
Sensations,
And thoughts—pass through this luminous light and is either softened or transformed before reaching you.
Feel the sense of safety and support it provides.
Slowly bring your awareness back to your physical body and the space around you.
Rotate the wrists and ankles.
Gently open your eyes.
May this sense of calm and safety continue to unfold around you throughout your day.
I'm Jamie from Crescent Wellness Lifestyle.
Learn more about how I can support you in building healthy routines through wellness coaching by visiting my profile.
You can also join me for live yoga classes right here on Insight Timer.
