Hi,
I am Diana Pereira,
Feldenkrais practitioner and somatic teacher.
Welcome.
Let's begin.
You don't have to be fully awake for this.
Let this practice meet you exactly where you are.
If you're lying down still on your bed,
Keep your eyes closed.
Allow the sensations of your body to become more noticeable.
The way.
The warmth.
Any remnant of a dream you are just having.
Begin to connect to your breath.
Allow the breath to expand.
Throughout your whole body.
And move in places where you might not be used to feeling it.
Your revs.
Your pelvis,
Your throat.
Connect now to any movement available in your toes.
Your hands.
Let the body begin to speak to you.
How does it feel in your joints?
You may want to.
Wiggle your toes or roll your ankles a little bit.
Stretch your arms.
Now do this gently without a hurry.
Without a goal.
Simply because it feels good to begin to move your body.
Now see if there's any rolling motion for your spine.
Maybe you feel like bending your legs and tilting them a little bit side to side.
And gently begin to create a little rocking motion.
Turning for the spine that has been lying rigid for so long.
While you slept.
And allow your breath to get deeper and deeper.
So with this movement.
There's an invitation for a longer breath.
Perhaps a sound as you exhale.
Breath,
Sound and movement become part of your waking up.
Feel free to pause here and there between the movement of your legs or feet and check in with yourself again.
Notice what is happening,
What is coming back.
Into your attention,
Into your awareness.
Now you can place one hand on your forehead.
And gently move your head right to left.
Turning,
Rolling your head,
Releasing your jaw and moving your neck.
Gently and letting this practice begin to wake up.
Your thoughts.
Before they jump.
Into the to-do list or whatever's on your mind.
Bring the thoughts into the movement of turning your head.
Noticing the sensations.
Maybe switching arms.
Now you can take the hands down,
Quiet the movement of your head.
You can leave your legs bent.
Or lungs.
And begin to connect.
To an intention for this day.
Imagine what you want this day to feel like.
Or if you have something planned.
What would you like to?
Become of this day,
What is your outcome for the day.
Not the details of it,
But the big picture,
The feeling,
The intent.
The greatest outcome.
Can you feel them now?
You can intend for the highest and best.
Connect to that intention as you breathe and let your body move in any direction that feels good to you or stay still.
You are right now creating your day and bringing that into your body.
If you want to,
You can visualize yourself going through your day.
Through that meeting.
Running that errand.
Writing that email.
Cooking that meal,
Meeting that person.
Do it in a gentle,
Slow,
Unhurried way,
Taking the presence of this practice into the day.
In your imagination,
Setting the tone.
For those activities to be peaceful.
For you to stay present.
In your body.
Connected.
Now let that go.
If you want to,
You can place your hands on your heart for a moment.
Connect to the warmth of your hands and the beating of your heart.
Establish a moment of connection to self.
Compassion,
Love.
Understanding.
Intending for your highest and best.
And take a moment to feel the difference between this moment and the one you woke up into.
You've done something quietly radical.
You have let your body participate in the beginning of your day.
You have arrived before the demands did.
You're already here.
Already present.
Already inhabiting yourself.
That changes everything that follows.
Not dramatically.
Just differently.
More fully.
Thank you for being here with me today.
Take a moment before you move on.
Let what just happened settle.
Carry this quality with you.
This unhurried inhabiting quality.
Into your day.
Far as you can.
And when it fades.
As it will.
You will know how to find it again.
I look forward to seeing you in the next video.
And in the meantime,
Much love.
