Welcome to day five of the semantics challenge here on Insight Timer.
This is an invitation to step out of your head and reconnect with your body.
Through simple practices,
You'll learn to feel,
Release,
And ease tension.
Let's jump into today's session.
Hello and welcome back to the 7 Day Somatics Challenge.
My name is Eve Lewis.
Today we're going to move to the floor.
And two,
A part of the body that carries a lot quietly.
The hips,
Belly and lower back.
For this session.
You might like to lie on a yoga mat or a blanket.
And as always,
Go at your own pace.
You know your body best.
And if you need to adjust or pause at any point.
That's okay.
We'll practice some gentle rocking,
Pelvic tilts and knees falling side to side.
The intention is simply rhythm and softness.
In a place that rarely gets asked to unwind.
So when you're ready,
Make your way to the floor and let's begin.
So start by lying on your back.
With your knees bent.
And your feet flat on the floor.
About hip width apart.
Or if you prefer you can sit.
Whatever feels most accessible and comfortable right now.
Allow your arms to rest at your sides.
Or place one hand on your belly.
And let's start by taking a few slower,
Deeper breaths here.
No effort.
We're just arriving and settling in.
We're going to begin with some gentle rocking movements.
So gently hug your knees into your chest.
Breathing at your own rhythm and rate.
And very gradually begin to rock back and forth.
And go as slowly as you like.
Gently rocking.
Gently breathing.
Feeling into the spine as you move.
Releasing tension as you go.
You might also like to gently rock side to side.
This time is for you.
So do what feels comfortable.
Gently rocking.
Gently breathing.
Allowing the back to soften into the surface.
Doing that a few more times.
Relaxing into it.
Gently breathing.
So releasing your knees now.
And allow your feet to rest on the floor.
Next we're going to move to the pelvis.
So taking a couple of slower,
Deeper breaths.
And on your next exhale.
Gently let the lower back soften toward the floor.
A very slight flattening.
A small tuck of the tail.
And on the inhale.
Gently let it release.
Allowing the natural curve to return.
So gently exhale,
Soften and touch.
Inhale,
Release and open.
Going at your own rhythm.
Doing that a few more times.
Keeping it small.
There's no distance to travel here.
Just a gentle rocking of the pelvis.
Following the breath.
Exhale floor.
Inhale away.
Allowing the movement to flow.
Gently allowing the pelvis and lower back to soften.
So now we'll invite the knees into some gentle movements.
So again,
Taking a couple of slower,
Deeper breaths.
And on an exhale,
Allow both knees to begin to drift to one side.
Just a few inches.
Following gravity.
No forcing.
And then slowly on the inhale bring them back to centre.
And on the next exhale,
Drift to the other side.
One side.
And back.
Other side.
And back.
Gently breathing.
Gently being with the knees as they move side to side.
Allow the hips to be heavy.
Let the lower back stay soft.
You might notice that one side moves more easily than the other.
That's OK.
It's just something to notice.
A gentle movement,
Slow and unhurried.
So let the movement slow now.
Knees returning to the centre.
Feet grounded.
Back of the body heavy against the floor.
And taking one more slower,
Deeper breath.
Feeling the rise and the fall of the belly.
And take a moment to feel into your body.
Taking in the different sensations and points of contact.
Whether something's softened.
Whether the hips or belly feel a little less compressed than when you began.
So what softened when you allowed your body to gently flow?
Share what you noticed with the community in the forum.
Tomorrow's practice introduces something a little different.
Working with sound and the voice to release tension that lives in the throat and the chest.
Thank you so much for practicing with me and I look forward to seeing you back here soon.
