Welcome to this practice for releasing emotions.
You may already be aware that there's a direct connection between our emotions and the body.
Everything we experience creates a response within us,
Not only emotional responses but also the corresponding sensations within the body which you may or may not be aware of at the time.
This practice is designed to connect you to your body and gently release emotions that have been stored within.
It's a gentle yet effective practice that does not require you to go right into the depths of the emotions for a release to take place,
As you will be connecting with the corresponding physical sensations in your body and working with those.
Simply being aware of your intention to allow the release as you connect with your body is enough for the release to take place.
It's best experienced while sitting on a chair with your feet on the floor,
Though if you prefer to lie down that's okay too.
Choose whatever's most comfortable for you.
We'll begin by tuning into the body.
If you can place one hand gently over your heart and the other on your belly and just begin to notice the movement of your body as you breathe in and breathe out.
You may want to close your eyes so that you can bring your focus to your body or at least lower your gaze to bring that focus back to you.
Without doing anything special with your breathing,
On your next in-breath notice the rise of your chest and the gentle expansion of your belly and then as you breathe out feel the softening of your belly and the fall of your chest.
Repeat this again as you breathe in feeling the expansion and as you breathe out feeling the softening and relaxation of your body.
Laying your hands on like this helps you to connect with the sensations that are happening there all the time.
Let's do one more round breathing in and out like this.
Breathing in feeling the expansion and breathing out feeling the softening and the release.
And when that round is complete allow your breathing to just continue naturally and let your hands rest at ease either in your lap or by your sides.
Next we'll continue the connection with a body scan beginning at your feet.
Take your attention down to your feet and notice any sensations that you become aware of in the tops of your feet and the base of your feet.
Noticing all the points of contact between your feet and the ground beneath them.
Now move your attention up to the points of contact between you and the chair underneath your legs and your bottom and then without straining sit a little more upright so that your head,
Neck and spine are in line.
We're going to now explore the sensations of your body through a body scan and then after that release anything uncomfortable,
Painful,
Heavy,
Any sensation that's drawing your attention in order to create more space and peace within.
So let's begin by noticing any sensations in your head space.
How does it feel in there?
Maybe there's a lightness or heaviness,
Perhaps it feels foggy.
Just notice and let it be whatever it is and without trying to change anything move your attention down into the core of your body.
How are your shoulders?
We often hold tightness and tension here.
How are they feeling right now?
How is it feeling in your chest and your heart area and down in your tummy?
Which area is drawing your attention?
Maybe you're noticing some tightness,
Some tingling,
Maybe it's a bit fluttery or more solid and heavy.
There's no right or wrong,
You're simply noticing how it feels within your body in this moment.
And having explored,
Imagine now that you're observing the sensations of your body from above.
Where does your attention get drawn to?
Perhaps there's an ache,
A sharp pain or some kind of dull discomfort.
Maybe it's some tightness somewhere or a weighty heavy feeling.
Just notice where your attention is drawn and allow it to rest there in that sensation without trying to change it or fix it or even work out why it feels that way.
Let it be and just be with it.
There's nothing to fix here,
Just rest your attention on the feeling and with your next in-breath in through your nose,
Gently stretch your body upwards a little,
Gathering up that sensation and then slowly release it through the out-breath,
Out through your open mouth,
Imagining you are releasing the sensation completely.
Let's do that again,
Breathing in slowly through your nose and stretching your body upwards,
Pausing for a moment at the top before allowing your shoulders to drop as you slowly breathe out through your mouth in release.
Let's do that together one more time,
Stretching up as you breathe in through your nose,
Pausing for a moment at the top and then softly breathing out,
Dropping your shoulders as you release and breathe everything out through your open mouth.
Now we'll slowly scan down through the body again from head to toe,
Noticing how it's feeling,
Tuning in,
Noticing any sensations in your head,
Moving down through your shoulders,
Allowing them to relax and release as you continue down your back and all the way down through the front of your body,
Your chest,
Your tummy and down into your hips.
Pause here for a moment,
Breathe in and gather any residue and breathe out.
Then continuing down your legs,
Down past your knees,
All the way down through your lower legs and down into your feet.
Breathe in one more time and as you breathe out release this time down through the base of your feet and let your attention rest on your feet.
Notice again all the points of contact between your feet and the ground beneath you and know that you can return to this grounded sense of release by repeating this practice whenever you choose.
I wish you well as you continue your day ahead.
