This is a somatic practice designed to provide you a deep sense of inner nourishment.
This practice is designed to support anxious attachment if you're prone to overgiving or find yourself merging with another person.
This practice isn't about the other person,
It's about learning to dive into full presence with yourself and your body.
To begin,
Start with your eyes open and notice the room or space you're in.
Slowly letting your eyes move around the space.
You can start by noticing what's to the right of you,
And then what's to the left.
Letting your head,
Neck,
And chest all move when you orient.
So next,
Noticing what's in front of you,
And even what's above you.
Then,
Noticing what's on the floor beneath you.
And finally,
Noticing what's behind you.
Noticing what it does to your system to orient to the here and now.
Then,
Taking a moment to get comfortable,
We'll be inviting in some light movement throughout this practice,
So sitting in whatever position is comfortable for you to be able to do that in.
Once you've gotten comfortable,
Taking a moment to invite your eyes closed,
And start taking a full deep breath in,
Followed by a long audible exhale through your mouth.
Again,
Inhaling through your nose,
And exhale,
Sigh it out.
A few more times,
Inhaling and exhaling.
Keep following the breath,
Letting those exhales move any stagnant energy.
One last breath in,
And on the exhale,
Letting yourself make a sound like a sigh.
Now,
Just for a moment,
Noticing your mouth.
Noticing where your tongue is,
If it's resting on the roof of your mouth,
Letting it drop.
And letting your mouth gently hang open,
Letting your jaw soften,
And just breathe here.
Just being here with your body,
And now starting to bring attention to your neck.
Slowly rolling out your neck,
Letting it soften and open,
Letting any tension melt away.
Switching directions with your neck,
And then eventually moving on to your shoulders and your spine.
Gently letting your shoulders and spine unwind with some movement,
Allowing the continued inhale and exhale to create space,
Feeling your whole body opening.
Now bringing attention to your arms and wrists,
Rolling out each wrist in a slow circle,
In a spiral motion,
Bringing fluidity into the movement,
Continuing to breathe as you do this.
Then bringing attention to the hips,
Noticing how are the hips doing,
Letting them start to open with some gentle movement,
Moving in a way that feels nourishing to you.
It could be slower movement,
It could be bigger movement,
And just checking in with your hips and seeing what they need to unwind.
Our hips store so much energy,
Especially when you feel overwhelmed,
So letting the body guide what you need in this moment.
Then in time,
Moving your attention to your legs and ankles,
And letting your ankles roll out,
Letting your ankles spiral in a circle,
Noticing the connection with your entire body,
All the way down to your ankles and your toes.
Now that you feel a bit more connection with your entire body,
I want you to invite in a gentle hum,
So you're going to breathe in through your nose and on the exhale,
Humming.
It doesn't have to be a specific tune,
Just letting some energy disperse through the sound.
As you breathe in,
Notice the breath,
And as you exhale,
Continue humming,
Feeling the vibration in your head,
Neck,
And chest.
Naturally,
The humming will stop,
And just taking a moment to find a position that feels comfortable to lay,
And just rest for a moment.
As you rest,
I want you to start to visualize white light building all around you.
This is a beautiful white light that feels cleansing and pure.
With every gentle breath,
Imagining that white light growing stronger.
Once you feel connected to the visual of this white light,
I want you to imagine being able to pull this white light through your entire body.
So imagining it starting,
Pouring down from the top of your head,
And then moving through your whole body.
This pulsing white light is pushing all of the remaining stagnant or anxious energy out of your body.
So imagining this white light pouring through your head slowly down your jaw and neck,
Pushing any anxious energy down and out.
This white light continues to move through your chest,
Your back,
And stomach.
Eventually,
This white light moves through your hips and legs and feet,
Letting any stuck energy move down and out.
With every breath,
You're releasing more.
You may feel your body adjusting.
All sensation is welcome.
You can feel how cleansing this energy is.
Just imagining this energy moving out your feet and pouring into the earth.
The earth can transmute this stagnant energy and recycle it.
And in return,
The earth is filling you up with warm,
Vibrant,
Radiant,
Energy.
Notice what color of energy is flowing towards you from the earth.
This can be whatever color feels the most nourishing to you in this moment.
It might be a blue,
A green,
A gold,
Or another color.
Just notice what color of energy is pouring into you.
Imagine this energy filling you up with a cocoon of light.
This beautiful light is wrapping you,
Holding you.
This cocoon is your space.
It's filled with your own love,
Deep presence,
And so much warmth.
All parts of you are welcome here and held with reverence.
With each inhale,
This place you're creating becomes an internal sanctuary for you.
Anything that's not yours to hold immediately bounces out of this space.
Continuing to visualize this energy holding you,
Feeling yourself in this cocoon,
I want to invite you to wrap your arms around yourself in a way that feels nourishing.
You may pull yourself in for a tight hug,
Place your arms somewhere on your chest,
Place your hands firmly on your heart,
Or something else.
Take a deep breath here,
Feeling your own containment,
Feeling your own holding,
Feeling your own touch.
Now as you're in this energy cocoon,
I want you to start to imagine a beautiful garden.
In this garden,
You begin to walk around.
As you walk around,
Just noticing the flowers,
Noticing the trees,
Noticing the colors and smells.
All of a sudden,
You notice a bed of flowers for you to lay down in.
Walk over to it and lay down.
The flowers surrounding you can be any type of flower,
Whatever comes to mind.
The flowers are bright and beautiful.
As you lay down,
You smell the flowers.
You feel the frequency of the flowers.
You feel their energy holding you.
It's a gentle energy,
A nourishing energy.
Take a moment to feel what it feels like to be held.
Feel what it feels like to let nature hold you.
Just resting here,
Letting all parts of you know it's okay to rest.
Then starting to notice your heart,
Taking a deep breath into this heart space,
Feeling what it feels like to breathe into this heart space,
Feeling the tenderness of your heart,
The purity of your heart,
Feeling how much you love,
How fully you love,
Being in awe of your heart for a moment as you connect with it.
Taking one more deep breath with your heart.
And in this moment,
Recognizing that your body is a place you can return to it's a place where you can find deep presence,
Knowing that you are held first and foremost by you.
It's safe to rest in your own energy.
It's safe to hold yourself.
Taking one last full body,
Deep breath,
Soaking up all of the beauty of your own energy.
And then when you're ready,
Gently blinking your eyes open,
Starting to orient to the space you're in.
And notice what shifts are present since we began,
Seeing if you can take some of this inner nourishment with you throughout your day.
