Hi,
I'm Lisa,
And I'm so happy you're here.
I'd like to lead you through a few hanosomatic exercises and then guide you through a two-part relaxation.
In the first part of the relaxation,
You'll be invited to move different parts of your body.
Tuning into the movement you're doing.
And doing the smallest movement you could do,
But still have the internal sensation that you had moved that part of your body.
And then in the second part of that relaxation,
You'll move your attention to different parts of your body.
As I suggest to each part of your body,
It can now relax.
And you can tune in and notice the effect of my suggestion.
So.
.
.
Find a comfortable position.
Lying on your back,
And you can always do this in bed as a preparation for going to sleep.
Have what you think you might need nearby so that in the relaxation,
For instance,
If support under your knees or something behind your head is helpful,
A blanket over you for warmth is helpful in relaxing,
You have those items nearby.
Bend your knees to stand your feet on the ground,
And we're going to do an exercise called arch and flatten.
This is a movement of your pelvis and your low back.
Now in these movements,
I want you to stay within a comfortable range.
And the most important part of these movements is your slow release out of them.
So you're going to gently arch your low back,
Which causes your low back to lift a little.
Your pelvis,
Your buttocks do not lift.
They remain on the ground.
As you lift your low back in the arch,
You may notice your tailbone going towards the ground.
And then you slowly release.
Now bring your low back gently towards the ground.
And you may notice your tailbone kind of lifting.
And then slowly release.
That's the flattening.
As you arch once again,
Lifting your low back a little bit up without lifting your buttocks,
Tune in to the muscles of your back and you may notice they've tightened because they're contracting.
Slowly release those muscles,
Return to neutral.
And now gently flatten your low back towards the ground behind you.
Your pelvis is rocking back.
You've contracted some muscles in your abdomen.
And now slowly return to neutral by releasing slowly those contracted muscles in your abdomen.
You can breathe in as you arch your low back.
Breathe out as you release.
Breathe out as you gently flatten your low back.
Breathe in as you release.
Do one more cycle.
Inhale,
Arch your low back,
Pelvis is gently tipping towards your tailbone.
Slowly release what you contracted,
Return to neutral.
With an exhale,
Gently flatten your low back,
Drawing it towards the ground behind you.
Your attention is on the muscles you contract to do that.
They're in your abdomen.
And then you slowly release those muscles,
And you come out of the flattening pattern and to your neutral.
Pause in that neutral.
Notice what sensations you may be noticing within your body.
And let's do the exercise that follows Arch and Flatten in Thomas Hanna's Daily Cat.
It's called Arch and Curl.
More of your spine gets to participate.
Place your hands underneath your head to help you support the weight of your head.
On an inhale,
Arch your back.
As you exhale,
Slowly release out of the arch.
With an exhale,
Curl forward,
Bring your elbows forward and your chin towards your chest.
As you flatten your low back,
Tighten your belly and pick your head up a little bit.
And then slowly release.
Inhale,
Arch your back.
Your head and tailbone are going backwards just to comfort.
Slowly release,
Find neutral.
Bring your elbows forward,
Curling forward,
Using your abdomen to pick your head up.
And slowly release.
When you arch,
You're moving the back of your head and your tailbone towards one another.
You release and return to neutral.
When you curl forward,
You're bringing your forehead and pubic bone closer together in front of you.
Going only as far as you can go easily and comfortably.
Complete the movement you're in the midst of.
And now set yourself up for this guided relaxation.
So you can let your arms and legs be long on the floor.
Add support under any part of your body that feels like it would appreciate support.
We're going to do each one of these movements one time.
And as I mentioned earlier,
As you do it,
See if you can do the smallest movement possible,
Still having the internal sensation that you had moved.
So we'll begin with a movement in your toes.
Move your toes towards the top of your foot.
And slowly release.
Now move your toes towards the bottom of your foot.
And slowly release.
Moving at your ankle.
Take the ball of your foot,
Each foot,
Away from your head.
That's ankle extension.
Slowly release.
And now move your two heels away from your head.
And slowly release.
Staying with your ankle for a moment.
Move the outer part of your foot,
The pinky toe side,
Away from your head.
Slowly release.
And now move the inner edge of each foot,
The big toe side of your foot,
Away from your head.
And slowly release.
Very slightly,
Bend your two knees towards the ceiling.
Slowly release.
And then extend your knees,
Gently draw them back towards the bed or towards the ground,
And slowly release.
These movements now happen in your hip area.
Turn your two legs out a little bit.
Slowly release.
Turn your two legs in a little bit.
And slowly release.
Pick one of your legs up a little bit,
The tiniest degree you could lift.
And slowly let that leg sink back down into support.
Now pick your other leg up a little bit.
And as you exhale,
Let your leg come back down.
Position your arms,
If you can comfortably,
So that your palms face up.
Flex your fingers,
Which is a curling in.
It's a gripping pattern.
And slowly,
Really.
Flex your fingers and your wrist.
Fingers curl in.
Palm comes towards forearm.
Slowly release.
Now turn your arms so that your palms are on the ground and extend your fingers.
They straighten out.
They might even lift a little and separate.
Slowly release.
Extend your fingers,
Extend your wrist.
Your palm may lift off the floor.
Slowly release.
Position your hands and arms in whatever way it's most comfortable for you.
Gently lift your two arms and hands a little away from the floor.
And let them come back down.
Leave your hands and arms on the floor.
Bring your two shoulders forward,
Front of body being forward.
Slowly release.
Now move your two shoulders backward.
And slowly release.
Slide your two shoulders up the ground towards your head a little.
Release what you're contracting,
Return to neutral.
And gently draw your two shoulders down your body towards your feet.
And slowly release.
Tip your head forward a little,
Chin towards chest.
Release.
Tip your head back a little,
Chin away from chest,
And release.
Turn your head ever so slightly to one side.
Release.
Turn your head ever so slightly to the other side.
And release.
Move your jaw a little to one side.
Slowly release and move your jaw to the other side.
And slowly release.
Lower your jaw towards your chest,
That's a mouth opening movement,
And slowly let your jaw come back up.
If your eyes are closed,
They can stay closed.
Gently move your eyes a little to the right.
And slowly release.
Move your eyes a little to your left.
And slowly release.
Take a moment to tune in and notice all of the new internal bodily sensations your movements have generated.
Prepare for your guided relaxation by doing any additional adjustments or support of your body.
Invite your whole body to now relax for a little while.
And let me be your voice for a little while.
As I name a part of your body,
Place your attention on that part of your body.
You can notice the effect of my suggestion.
And you can take the opportunity to send appreciation to each part of your body.
I am relaxing my feet.
My feet are relaxing.
I am relaxing my feet.
I am relaxing my legs.
My legs are relaxing.
I am relaxing my legs.
I am relaxing my pelvis.
My pelvis is relaxing.
I am relaxing my pelvis.
I am relaxing my abdomen.
My abdomen is relaxing.
I am relaxing my abdomen.
I am relaxing my chest.
My chest is relaxing.
I am relaxing my chest.
I am relaxing my bat.
My back is relaxing.
I am relaxing my back.
I am relaxing my hands and fingers.
My hands and fingers are relaxing.
I am relaxing my hands and my fingers.
I am relaxing my arms.
My arms are relaxing.
I am relaxing my arms.
I am relaxing my shoulders.
My shoulders are relaxing.
I am relaxing my shoulders.
I am relaxing my neck.
My neck is relaxing.
I am relaxing my neck.
I am relaxing my head.
My head is relaxing.
All of the muscles of my jaw,
Face,
And head are relaxing.
I am relaxing my entire body.
My entire body is relaxing.
My entire body has relaxed.
I am comfortable and I can let go.
As you feel ready.
Slowly bend each knee.
Turn to your side.
Gently press up to sit.
As you feel ready,
Move into your day.
I hope you find this helpful.
Thank you so much for joining me.
