Welcome!
Before we begin,
See if you can make yourself a little bit more comfortable.
We will do this practice sitting.
If it feels good,
Dim the lights,
Close your eyes or keep them soft.
You might even light a candle,
Something to signal to your body that this moment is just for you.
We start with a slow breath.
Inhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Let's do that again.
Inhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Let's do that one more time at your own pace.
When you're ready,
Let your eyes open just enough to look around the space you're in.
Find one object,
Of any size,
Any shape,
That feels good to look at.
Notice its color,
Its texture,
Maybe even the way the light falls on it.
And let your gaze rest there for a few moments.
Notice if anything in your body softens as you look at it.
Now gently bring to mind a moment today or recently where you judge yourself for not doing enough or for not being seen or recognized.
Know that it's okay,
You're human,
And it's natural to want to be witnessed.
See if you can meet that judgment with a little warmth,
Like you're sitting beside it,
Not pushing it away.
Now cross your arms over your chest,
Giving yourself a hug.
Feel the edges of your body under your hands.
Notice the warmth or the cold of your hands on your body.
You are here,
You are present.
And now start to gently sway side to side.
Small movements,
Like seaweed following the tide.
Let the sway get a little bigger and start to extend your arms to your sides as you sway.
Maybe your wrists move like a belly dancer's,
Soft,
Circular,
Playful.
Imagine you're reclaiming the space around you,
Your energetic body,
Your aura.
Now slowly let the arms come up,
Palms are facing up.
Imagine threads tied to the inside of your wrists,
Pulling you gently toward the sky.
Now let the arms come up,
Palms are facing up.
As you rise through the wrists,
Let your hips sink heavier into the floor.
Feel your spine stretch,
Gentle,
Safe,
Supported.
Your energetic body elongating between earth and sky.
Now let your arms float back down your sides,
Circling your wrists as they lower,
Tracing the shape of your aura.
And bring your hands behind you.
Either the backs of your hands on your tailbone or your fingertips on the floor,
Fingers pointing toward you.
And if that's not accessible,
Rest them on your lap,
Close to your hips.
Bring your awareness to your shoulder blades,
Those flat bones in your upper back.
Slowly bring them a little closer together.
Notice how your shoulders draw down and back,
Your chest lifts toward the ceiling.
Imagine a soft light in the center of your chest,
The heart of your energetic body radiating outward.
Now if you can remember that judgment from earlier,
Breathe into it,
Acknowledge it.
It's here and it has a right to be here,
But that doesn't mean it's true.
And if you can't remember it,
That's okay,
It may have already shifted.
If you would like,
Follow me for a short tapping sequence,
Or you could simply listen with your hands on your lap.
We'll begin tapping gently the two outside sides of your hands together.
This is called the karate chop point.
Repeat after me aloud or in your mind.
Even though I feel unseen,
I know my worth doesn't depend on being noticed.
Even though I sometimes forget who I am,
I choose to root into my truth.
Even though not everyone will see me,
I trust the right ones will.
Now tapping on the points in between the eyebrows,
I want to be seen.
Tapping on the outside of the eyes,
It's okay to want that.
Tapping under the eyes.
But I don't have to prove myself to be worthy.
Tapping under the nose.
I can just be me.
Tapping on the chin.
And the right people will feel it.
Tapping right under the collarbones.
I am safe to be who I am.
And tapping under the armpits.
I choose to shine without forcing it.
Bring your arms down to your laps and tap.
Come into stillness.
Feel the weight of your body.
Notice where it's making contact with the seat or the floor underneath you.
Gravity is here,
Holding you,
Always.
Breathe in through your nose and sigh it out.
When you're ready,
Open your eyes,
Take a look around,
Notice what's here.
Thank you for practicing with me.
