In this guided audio track.
We're going to play with an intersection.
Of embodiment,
Autonomy,
And prayer.
And as we do this,
I want to very clearly say and honor that we can come to spiritual experiences like prayer from very different places with very different associations or backgrounds.
And so as I offer this time here,
I want you to know from the very start that you have complete permission and freedom to make this time what feels most safe and authentic to you.
This is not a place where there are shoulds or where there is an agenda of what this is supposed to look like.
You can think of this as an expansive space with freedom for you to explore.
That intersection of embodiment,
Autonomy,
And prayer in a unique way.
With that,
You can take any of my invitations here and modify them in whatever ways might work best for you.
You might modify ways that I invite you to connect with your body or move.
You might modify anything related to prayer or spirituality.
Genuinely anything in this time,
Even if it's simply pausing the audio to give yourself more space.
Please make this what would be most safe for you.
To start,
I invite you.
So just let in and out some gentle,
Mindful breaths.
Not trying to force a certain cadence of breath.
Just enjoying however your body wants to inhale and exhale right now.
And as you're breathing,
You can see if there's a word that comes to mind that resonates with how you'd like.
To anchor into your body right now.
You can close your eyes if that feels helpful to curiously choose a word that you'd like to sit with during this time.
And maybe it's not a word,
Maybe there's an image or a symbol or something else that you would like to spend this time with that you would like to bring into a place of prayer that will be embodied and that will include autonomy and agency.
You can pause the audio if you'd like any more time to choose a word or image or symbol that you'd like to spend time with.
And once you have that in mind,
I invite you to imagine.
That word or that image in a tangible way.
And so maybe you imagine it as a sturdy rock that is anchored next to you or that you're holding.
Maybe you imagine it as a stream or a ray of light that's warming your skin or wrapping around your body.
Maybe you imagine that word or that image is somehow embodied as a person or an animal.
Or maybe there's somewhere else that your imagination is going.
I invite you to play with that with curiosity.
Simply going with what pops up most naturally,
Even if it feels silly or you don't know why it's popping up.
Whatever's coming to mind for you.
I invite you to imagine anchoring that word or that image with you where you are right now.
Before we enjoy some gentle movement.
And just to check in and see how do you feel about playing with this word.
Being connected to a time of prayer.
Maybe that word or image feels like an offering.
Maybe the word or image feels like a cry.
Maybe it feels like a question.
Gratitude,
Curiosity.
Maybe that word or image feels like a representation of something you know to be true.
Something you simply want to press into and savor more.
Whatever you're noticing.
I invite you to just sit with that with curiosity.
And if you notice nothing or you're feeling disconnected,
To simply notice that.
Simply notice the nothing or notice the disconnection.
If you feel like there's almost a block,
Notice what it's like to feel like there's a block.
You can pause if you'd like more time here.
Otherwise,
I invite you to play with slowly bringing your hands together.
This will be the first of a few different postures that we often associate with prayer.
And we're going to play with these,
Not in a way of forcing yourself to do something that you feel you should do.
But playing with noticing what is it like for me to embody this posture and what feels most authentic.
And that will lead us to a time of choosing the posture you would like to embody.
So in this first one,
You can bring your hands together.
In whatever way to you most symbolizes placing your hands together in prayer.
Just being really present with all the little muscles in your hands.
Noticing what are the little nuances of how you hold your hands together.
Does this feel like connection or disconnection to place your hands together like this?
You might bring the palms of your hands flat together,
Pressing your fingers and hands against each other.
You might fold your fingers,
Interlacing them into each other.
Maybe even gently moving your wrists in circles,
Noticing all of the connection points between your hands.
And how your hands are connected to the rest of your body.
Gently inviting breaths in and out as you play with this.
Also noticing how does the rest of your body take a certain shape when you place your hands together.
Does it feel like you should be bowing your head?
Having your arms resting down or close to your heart or chest.
And is there a distinction between what you feel you should do and what feels most natural in your body to do?
Again,
With a nice deep breath,
Just being curious of how you're holding your hands,
Wrists,
Arms,
Shoulder,
Neck,
Head,
Your whole body.
Is there a distinction between how you feel you should hold your body in a posture of prayer?
In contrast with what feels most natural.
And how you'd like to hold your body right now in prayer.
What feels most authentic and most genuine.
You can pause if you'd like more time here.
If you have a sense of what feels most natural,
Most authentic,
I invite you.
Take a nice deep breath,
Sinking into that.
Again,
Bringing to mind the word or the image that you started with.
Noticing what it's like to hold that word and that image.
In this posture,
With your body in this shape,
In this form.
Taking as much time here as you'd like.
Whenever you're ready.
If it feels comfortable.
You can release your hands and open your palms toward the sky.
Maybe playing with holding your arms up or letting them rest on your legs or your body.
Can play with extending,
Stretching your fingers out.
Noticing if it feels vulnerable to be in a position like this,
Holding those palms open.
Or if it feels freeing.
Checking in with your body of does it feel safe to be playing with these different postures?
Inviting a nice gentle breath in and out.
Noticing.
How is the rest of my body?
Taking shape.
As I'm holding my hands open like this.
Noticing if your heart is opening.
Noticing if the front of your neck or throat is opening.
Checking in with your shoulders,
Hips,
Or gut.
And then with another gentle breath,
Anchoring here for a moment.
Connecting again with that word or image.
Sinking into what feels most natural for how you hold not only your hands but also your whole body.
Letting yourself explore with curiosity.
Again,
Reflecting on if there's a distinction between how you feel you should be holding your body.
And what feels most natural and authentic for how.
Your body is taking shape and form right now.
You can pause the audio if you'd like any more time here.
Whenever you're ready.
If it feels comfortable,
You can next place the palms of your hands on the earth.
If you'd like,
You can also play with shifting your body so that your shins,
Your legs are underneath you as though you're kneeling or bowing.
Again,
Only exploring these movements if they feel accessible and safe.
And I mean accessible and safe,
Not only physically,
But also emotionally,
Spiritually,
In all of the ways,
Holistically.
Each of these options is solely an invitation,
And it's an invitation for you to explore what feels safe,
To tune in with feedback from your body.
So if you'd prefer,
You can sit still,
Lie on your back or anything else that feels more natural.
Playing with placing your palms on the earth,
If that feels comfortable.
Noticing what posture or shape the rest of your body most naturally wants to play with here.
As your fingers sink into the ground,
Are there any other ways that the rest of your body wants to sink into the ground?
Taking a nice gentle breath,
Noticing what's happening in your body as you play with this.
Are there parts of you that feel one way about this posture and other parts of you that feel another way?
How connected or intact does your body feel?
How present do different parts of you feel?
As you settle into playing with something that does feel comfortable and safe for your body right now.
Another gentle breath,
You can anchor here for a moment.
Again bringing to mind.
The word or image that you're playing with.
Noticing if that word or image is staying the same.
Or if it's maybe shifting or changing.
Taking as much time here as you'd like.
And whenever you're ready.
The last posture that we'll play with.
Gently and slowly moving to a standing position.
Taking a breath.
Taking your time.
From this neutral place of standing.
Checking in with your body to see.
How do I want to land here?
How do I want to end this time with the word or the image that I've been spending time with?
Or the ways that this word or image.
Has maybe taken a different shape.
From the tips of my fingers to the tips of my toes,
The top of my head,
All the way down.
How does my body want to take shape?
As I end this time.
And what does it feel like?
To intentionally tap into.
Agency and autonomy.
To even ask myself that question.
To listen to the feedback.
That my body,
The whole of me,
Is offering you.
And not only listen,
But respond,
Honoring that.
And with a sweet,
Gentle breath,
If it feels safe and authentic to do so.
Honoring the feedback you've received,
Taking that shape or that form,
Playing with.
How is it that my body wants to land here today?
You can pause the audio if you'd like to spend more time in this posture.
Otherwise,
I invite you to ever so slowly.
Start to shift from that posture back to this space.
Maybe gently looking around,
Noticing where you are,
What day it is,
What time it is.
And placing a hand over your heart,
Your abdomen,
Shoulders,
Legs,
Whatever feels most comfortable.
Seeing if there's anything that you want to honor that came up during this time.
If there was an emotion,
A thought,
A memory,
A sensation in your body,
An image,
A word,
Anything that you want to acknowledge and honor and maybe even set an intention to come back to.
Maybe something that you'd like to go on a walk and chew on a bit.
Something that you'd like to take a nap and let yourself ponder both in a conscious and unconscious state.
Something that you might want to sit down and journal with or draw.
Or maybe play some music and shake and move your body around with.
Or bring to a safe and trusted other to have witnessed.
And now with one last gentle inhale.
And exhale.
I thank you for spending this time with me.
And I hope you enjoy the rest of your day.
