Hi,
Welcome.
My name is Aleria.
Thank you for taking some time to be here with me today and to work on some health.
Today we're going to work on some body movement and becoming present with our bodies.
So the first thing we're going to do is we're going to do some breath work and we're really going to feel into our bodies and see what they need today.
Alright,
So we're going to sit crisscross applesauce with our sit bones fully into the ground and really feel up your spine into the crown of your head.
Nice and tall.
Imagine a string pulling you up like a puppet.
Good job.
Alright,
And relax those hands on your knees however you feel comfortable and we're going to start with some breath work.
Nice deep breaths in and out.
You can take your ear,
Your left ear and drop it to your shoulder and then imagine your body or your head drawing a figure eight and drop your right ear to your right shoulder and continue in that figure eight pattern.
You can add in a little chest movement and shoulder movement,
Maybe some hips,
Whatever you feel comfortable with.
Nice and relaxed.
Feel your body move.
And go ahead and do some head rotations.
We're going to start in a counterclockwise motion drop that chin to your chest roll around.
So the back of your head is on your shoulder,
The back of your shoulders,
And all the way down again.
Alright,
Feel into your neck and your head and rotate.
Go clockwise motion.
Do you feel any part of your body that needs to be worked?
Do you feel a sore muscle maybe in your shoulder blade?
You can roll that out a little bit.
Maybe you feel it down your spine and you can kind of do some hip circles or spine movement to relax that muscle.
What does your body need today?
Feel into it.
Create a nice little rhythm in your body.
The next thing we're going to do is we're going to come to a cat cow position if you know what that is.
You're going to go into a tabletop position.
Your knees are on the ground,
Your feet are on the ground,
And you are on your hands.
So hands and knees position.
So we'll take a moment to get into that position.
Alright,
Now that we are in the tabletop position,
Make sure that your knees and your hips are aligned and your hands down or up your arms and your shoulders are aligned.
And we're going to do some breath work.
We're going to start by making a cat position where you take in a nice deep breath and you arch your back and tuck your chin to your chest.
And release it.
Drop your chest towards the ground and arch your back and look up towards the sky.
And take a nice deep breath in and do crunch into the cat.
That sounded bad,
But it's okay.
And release it into cow position looking up towards the sky.
Do a few of these.
And then when you're ready,
Come into a tabletop position in neutral.
Spine.
Alright,
When you're ready,
We're going to start and we're going to do some body movement while we're in this tabletop position.
What does your body feel like you need right now?
Do you need to do some hip circles?
Feel into it.
What does your body need?
Maybe just some forward and backward movement.
Really feel into your body.
Maybe it just needs to relax in a child's pose position.
On hands and knees,
But lean back onto your sit bones on your heels.
Really relax into it,
Your knees pointed outward and some nice deep breaths maybe.
What's working for you today?
What does your body need?
Alright.
Take a few more moments.
And then we're going to come up to our knees slowly.
See if that feels good to your body.
And when you're ready,
Go ahead and come up to a standing position.
Alright,
Now that we're in a standing position,
This is the fun part.
We're going to add in a little dance movement.
We're going to start by maybe shrugging the shoulders,
Getting your body ready,
Loosen it up.
You can make some arm circles.
You can do some creative movements with your arms,
Maybe your hips,
Into your legs,
Whatever your body needs.
Feel it move.
And we're going to turn it more into a dance.
Feel your body flowing through the movements.
You can take up as much space you need in the room.
Add some twirls,
Maybe you're feeling a little playful or more sensual.
Some deep hip rolls.
Whatever your body needs today.
We're going to take some moments to do that,
Whatever works for you.
Enjoy this time for yourself.
You've carved it out for yourself.
You deserve it.
Alright,
We're going to do one more meditation.
It is a walking meditation.
So what we're going to do is we're going to start in a standing position.
And then we're going to walk very slowly,
Heel to toe,
Around the room.
Work on your balance as you're walking.
If you need to spread your feet out a little bit for more balance,
That's fine.
Slowly walk around the room.
Where do you feel drawn to?
Do you need to go to a certain corner of the room?
Do you need to just walk straight up the middle?
Where does your body tell you to go?
Alright,
We're going to take a few more moments.
And good.
Go ahead and give your arms,
Reach them up towards the sky.
Get a nice stretch in there.
Maybe lean to the left.
Lean to the right.
Give yourself a nice big bear hug.
Thank yourself for being here today.
I appreciate you taking the time to be here with me today.
If I resonate with you,
My link tree is in my about,
You can schedule a time to meet with me for further healing.
Thank you.
