Let's begin with your right hand gently squeezing your left arm.
Moving up and down the arm.
And here the pressure can be as soft or as strong as it feels good to you.
And actually I invite you to try and play with different levels of pressure.
And notice what feels most nurturing,
Most supportive in your body.
And now switch to the other side.
So let your left hand squeeze your right arm.
Again here playing with the pressure that you apply.
And notice,
Does that side feel the same?
Does it feel different or neutral?
And now let's finish by squeezing both hands together.
As if waking them up,
Inviting blood flow and warmth.
And when you're ready,
Relax your hands by your side.
Notice what you feel in your arm and hands.
Do you feel a specific temperature?
A tingling?
Maybe the energy flowing?
And if you don't feel anything,
That's okay.
And now begin to gently rock from one side to the other.
Like seaweeds in the sea being moved by the waves and the currents of the ocean.
And let your breath join you in that slow movement.
See if you can make your exhale longer than your inhale.
And maybe that rocking movement wants to evolve and go into spirals,
Circles.
Drawing some gentle spirals from your hips.
Here I invite you to explore different directions.
And again,
The movement can be as big or small as it feels good.
Let your upper body move how it wants to.
And we are not trying to achieve anything here.
We are just following what our body wants to do and exploring.
So let yourself be guided by your upper body.
And if you feel like you don't want to do any movement and you'd rather be still,
Please do.
And remember to move with your breath.
Inviting longer exhale as you move.
And slowly,
Really slowly,
Begin to slow down and return to center.
Now I invite you to place one hand on the ground behind you.
And let the other hand reach out towards the ceiling.
And again here,
Let's see what that hand wants to do.
Does it want to reach forward or down?
Maybe to the side?
I invite you to just play with different movements here.
Maybe the hand wants to meet your other hand on the floor.
Or draw some slow circles.
Let yourself be creative here.
And find a shape you've never made before.
And now gently return to the center.
To stillness.
Pause and notice here.
Do you feel any difference between the two sides?
Maybe one side feels softer?
Warmer?
More spacious?
Or maybe there is no difference at all.
Just notice with curiosity.
And now let's move to the other side.
So place your opposite hand on the floor.
And let the other arm reach up.
Take a deep breath in and out.
And I invite you to explore what this side wants to do now.
Maybe you find yourself playing with the same movements as the previous side.
Or maybe you find yourself doing something entirely different.
Let your wrist,
Your shoulder,
Your spine guide you.
If a twist feels right,
Follow it.
If circling feels right,
Follow that too.
And now slowly come back to the center.
And again just notice what's present now.
Even if the movements were exactly the same on both sides,
It's really likely that sensation will be different.
Let yourself feel whatever arises.
And when you're ready,
I invite you to really,
Really slowly come back to the center.
Slowly open your eyes.
And let your gaze move slowly around the room you are in.
Look to the right.
To the left.
Up and down.
Take in the edges of your space as if you're seeing it for the first time.
What do you notice?
Maybe a specific object or detail takes your attention.
Bring your gaze back to the center now.
And I invite you to place a hand wherever it feels good on your body.
So that might be your heart,
Your belly,
Or maybe your face.
Feel the warmth or the coolness of your touch.
Notice where your hand ends and your body begins.
Can you sense that tiny gap in between the two?
And can you breathe into it?
And if a thought,
An intention,
Or even a whisper wants to arise,
Let it.
Thank you for practicing with me.
