Unleash Your Power: Visualization In Grounded Somatic Yoga

Feel soothed and relaxed in the power of your own inner sanctuary. Utilize therapeutic techniques to gain further access to a calming landscape and atmosphere then move into body stretch, movement, relaxation specific to the chest, and shoulders, twists in the spine, and overall circulation and reduction of inflammation. Feel grounded. You amaze me.

Transcript

Hi and welcome to your grounding therapeutic or somatic yoga practice,

Somatic meaning body,

Enhancing and creating a better relationship with self through the mindset and techniques of the ancient wisdom of yoga and therapeutic tools such as awareness mindfulness and connection with self to absorb and enrich your positive experiences and start to diffuse meaning create more space between the muscle memory and the hard wiring in our brain chemistry that leads to absorbing and having more of a negativity bias.

So I invite you to stay seated or you're welcome to come all the way down onto your back for a grounding guided visualization and to move into a somatic based practice.

So you can come all the way down onto your back,

Begin to dig the heels into the earth,

You can even move forward and back kind of pressing down towards your toes so as you press the toes down you'll notice the body move forward and back or if you're seated you may stay still.

Take a deep full breath in and exhale sigh it out.

So press from the back of your throat like you're fogging up a mirror.

Another inhale through the belly,

Expand your stomach and take a physiological sigh.

You can take your thumb and press it onto the fingernail of your pointer finger to create this mudra so press your thumb's fingerprint into the fingernail of your pointer finger and notice the press as your attention may come to the area of your fingers and our ability for our mind to inform our brains to send the signals down into our body and our awareness to begin to come to self.

You can slowly release the fingers,

The mudra and begin to imagine to create this visual experience in your mind's eye of a place that is soothing,

An atmosphere,

An environment,

An area that is calm.

Notice what you start to create in your visualizations,

What you may start to see and what sounds you hear there,

What you may touch or feel,

The temperature,

What it may smell like and what it even tastes like if this place had a taste.

May you start to bring it up into you right now.

Invite this place to come inside of self.

Start to bring this place,

This scenery,

This sanctuary into you.

So maybe you notice the parts of this place that you can hold with your hand or maybe bring it into your palms and fingers.

May you bring it into your feet.

May you bring it into your head and down into your chest,

Your heart,

Your stomach.

And may you start to notice the impact,

The influence of bringing up this destination,

This beautiful environment into every single one of your senses.

May you notice it on the edges of your skin as this place has an energy.

As you enrich your experience of melting into the earth.

Connected to the roots of the ground as perhaps you gently tilt your head up to the sky.

Notice the tilt and the vastness of space above you,

Looking down upon you and continue to breathe.

As you start to pull the natural oxygen up through the soles of your feet,

Pull it up through your ankles,

Your shins and calves,

Your knees and quads,

Your hips,

From the base of your spine.

Take another breath in,

Shoot it up through the belly,

The chest,

The heart,

Throat,

Head,

Forehead,

Crown of the head,

This bright white light and exhale.

Let the air go.

Set an intention.

Set an intention,

An intention,

A present statement that aligns with you,

The calm inner sanctuary in self,

The ancient wisdom of grounding,

Between you and the present moment.

And as you take an inhale,

Begin to claim this intention as it already exists,

Fill your whole body with the sensory energetic experience of your intention.

Maybe you squeeze the muscles and then exhale,

Share it.

Take that again,

Another full breath in,

Claim your intention on your inhale,

Believe it,

And then exhale,

Let it go.

Soften,

Fill with a loving awareness of your whole being,

Surrounded by nature.

And you can slowly wiggle fingers and toes.

So you begin to draw the knees and legs up into your chest.

You can wrap your arms around your shins,

Maybe you move side to side,

Take a massage for your low back and tailbone.

Continue to breathe and then straighten your legs up towards the ceiling.

You can place your hand on your belly and your chest.

So if you are seated,

Perhaps you place your legs out in front of you.

Or maybe you even lean your heels up against the floor.

Maybe you start to get loose in the muscles of your legs.

Notice the change in blood flow and circulation.

Maybe you take some circles with your ankles.

And then stretch your arms out directly in front of you.

And then stretch your arms out directly in front of you.

Flex your hands,

Flex at the wrist so the palms press away from you.

Pull your shoulders down into their sockets and then press the shoulders up and bring them back down.

Shoulders press forward,

Up and down.

A few times,

Feel the difference in your shoulders for three,

And two,

And one.

Beautiful.

And relax.

You can bring the arms back down,

Hands pressed down.

Exactly what it is like to be with you.

And the full sensory experience of what you hear,

See,

Taste,

Touch,

Smell,

Feel,

And believe.

The signals from your inner system,

Like when you're hungry,

We get the same signals and parts of the body that have a sensation or attention,

What do they want you to know?

And slowly you can begin to bend at the knees and bring the soles of your feet down onto the floor.

Bring your feet down onto the floor.

Move the legs side to side.

And then grab the feet back down into the earth.

Flatten your spine if you're on the floor,

Straighten your spine if you're seated.

Press the feet down.

Notice the press,

The shift in weight,

And then release.

Take that again,

Press your feet down into the earth and release.

One more time,

Press your feet down,

Notice the shift in weight,

The distribution of effort,

And release.

Take your fingers and massage them with your thumb.

So the thumb's going to move along your fingertips,

Your fingerprints.

Notice that sensation,

The ability to be so focused.

And then you can take your hands and fingers and massage along your cheeks,

Gentle circles along your cheeks,

Your jaw,

Around your ears,

Maybe you pull the ears down and out to open.

Maybe up by your eyes and temples,

Forehead,

Eyebrows,

And then maybe you take some gentle taps along your head,

The top of your head,

Gentle taps along your forehead,

Your ears,

Your eyes,

Your nose,

Face.

What occurs with the gentle taps?

Beautiful.

Take your arms out to goalpost and then allow the legs to move over to the right as you turn your IVs to the left.

Straighten your right arm up towards either the ceiling or towards the foot away from your head,

And then maybe if you're seated or on your mat.

And then bring the right arm back down and then straighten the left.

Bring the right arm back down and then straighten the left arm.

Now feel the stretch along the whole left side of your body.

Breathe.

Notice the opening now,

How you can breathe even more into the chest and lungs.

Now you ungrip and unstick the muscles.

Another deep,

Full breath in through the whole body,

And a deep,

Full breath out.

And then bring the left arm back down,

Bending at the elbow,

Legs move through center and then over to the right.

Straighten your left arm back up,

Turn your head,

IVs in opposition,

Turn your head,

IVs in opposition,

And then bring the left arm back down and straighten your right arm up as the legs fall over to the left.

Feel the spinal twist.

Feel the stretch now along the whole right side of your body.

Stretched and awakened.

Present and attuned all at the same time.

Even more present than before.

Perhaps you notice your heart rate.

Another deep,

Full breath in,

And a deep,

Full breath out.

As you come back to center,

Beautiful.

You can move your legs a little more side to side.

And then stretch out long.

Reach your arms up and overhead and stretch your legs out in front of you.

And then roll over onto your right side.

So feel the whole body stretch.

You can take your fingers and clasp them together,

Or your thumbs and clasp them together,

And stretch long the whole side of your body.

Your head rests on your arm.

So if you were seated,

I invite you to lay down fully and then roll over to the right side.

And then we'll roll back through center and we'll roll over to the left.

This may feel a little different,

And that's the idea.

Hard wiring the brain to create new experiences.

And enriching and absorbing brand new pathways,

Brand new firing of your neurotransmitters and chemicals in the body.

And then come back through center,

And now roll all the way over onto your belly.

So if you were on the mat,

Or if you rolled off the mat,

Come on the mat,

And roll all the way off the mat.

Come on the mat.

Bring your hands by your chest,

Your chin down to the floor.

Zip your legs together.

Roll the shoulders back.

Lift the head,

The neck,

The chest up.

Baby cobra.

Activation of the muscles in your back.

So our heart shining forward and shining backwards.

As our heart has multiple sides,

It also can extend out the back of your body like a stream of light that expands all around you.

Another inhale to lift,

And exhale to fold.

Sphinx pose.

Bring your elbows directly underneath your shoulders.

Forearms on the mat.

Roll the shoulders back.

Press the pubic bone down.

Lift the head and neck.

Stretch from your heart.

Maybe you turn your head to one side,

And then the other.

Beautiful.

And then come back through center and go up and down.

With your breath.

And then hold through center.

Activate every single muscle of your body.

Notice what it's like to be in this shape.

Grounded from the back and the front.

More present to the moment.

Strengthening the mind.

Familiar stress,

Anxiety,

Autopilot is no longer your familiar.

Your new familiar is wisdom,

Is contentment,

Is satisfaction,

Is mindful awareness in the moment.

One more.

Full breath in,

And then exhale.

Come down.

Make a pillow for your head.

One hand rests on top of the other.

Your forehead down on your head,

And then you can sway your legs.

So bend at the knees and sway your legs side to side.

And then let them fall back down.

And then turn your head to one side.

Open your arms like a T.

Press your left hand down in front of your face,

And then lift your left leg and roll over again to the side of your body like you did before.

This time a stretch for your shoulder.

So really working our shoulders and our back.

If you want to lift the left arm up towards the ceiling or lift it up straight overhead.

Overhead.

Fingers can still touch the mat or the floor.

Press down into the left foot,

And then find ease and soft in the pose.

Maybe you smile.

So Rick Hansen,

He wrote Hardwiring Happiness,

And he says that we're really good at remembering our bad experiences,

And we're really bad at remembering our good experiences.

So I invite you to absorb an experience that feels so nourishing for yourself.

Really enrich it through your senses like we've been practicing with our body and unifying it with your mind.

And switch sides.

So take the opposite arm out to a T,

Come back onto your belly,

And then plant the opposite hand down onto the floor.

Turn your head the other direction.

Now you'll see me from the other way.

My right leg is going to lift up and if the knee bring it back behind me,

And I start to feel the stretch on my left shoulder.

I reach my right arm up or I extend it out overhead.

Breathe.

Stay with that sanctuary,

That atmosphere that you brought up in the beginning.

Go back to it over and over again.

May you really amplify every detail of that miraculous.

And take another full breath in,

And exhale.

Come out of the shape.

You are welcome to come into a child's pose,

Or if you would prefer,

You can move into a downward facing dog.

Both are very grounding,

So consider your place if you are outside.

Maybe you're pressing your feet and your hands down into the dirt,

The grass,

The breath of air.

And what may you let be,

Let go,

And let in.

Take another deep,

Full breath in,

And out.

You are welcome to stay here for as long as you need,

Whether in down dog,

Or in child's pose,

Or in a seat.

Or you can come all the way back down onto your back.

And I invite you again to pair this with any experience that tends to bring up discomfort or pain,

And really start to recognize the highs and lows of life,

The ups and the downs,

The extremes,

And this harmonizing in the middle.

Hardwiring your brain for new,

And the ability of your visualization,

Your imagination,

And your body to work together in harmony,

In unison.

Feel free to play any other of my videos.

Perhaps you go into a guided meditation,

A yoga nidra,

As the benefits and the effects of these practices are cumulative.

The more that you engage,

The more that you change,

The more that you do this with consistency,

The more and more that your hardwiring,

Your brain chemistry starts to fire new chemicals,

Close off the pain receptors,

And open up to miracles,

To joy,

To happy,

To love.

Thank you so much for showing up for yourself and practicing with me.

Namaste.

You amaze me.