Welcome to day two of radiance.
Just like yesterday,
You can come into a comfortable seat.
If you'd like,
Bring your eyes to close.
Take in a nice deep breath.
Exhale slowly,
Letting go.
Repeating that a couple more times,
Just breathing in and out.
Letting yourself arrive here for today's practice.
And we're going to be focusing today on the shoulders,
The arms,
And the hands.
Let your attention move down towards your shoulders,
Your arms and your hands.
And in your own way,
Just say hello to these parts of you.
Notice the rest of your body as well.
So notice your head,
Your torso.
Your pelvis.
Your legs and feet.
Notice the breath again flowing in and out.
And then bring your awareness back to your shoulders,
Your arms,
And your hands,
And just noticing how they are a part of the whole,
That they are connected into the rest of your body.
And the next time you breathe in,
I want you to just slowly let your shoulders lift up towards your ears and pause at the top and just give a little squeeze.
Be gentle.
If your shoulders are sore or injured,
Be gentle,
But give a little squeeze.
And then on your exhalation,
Let those shoulders draw back and draw down.
Do that a couple more times and make it your own,
Just breathing in.
Maybe you press your hands down into your thighs as you draw your shoulders up into your ears.
You could even rock your head a little side to side as you do that.
And then moving the shoulders back and down.
Doing that one more time,
Just letting the shoulders rise up.
Giving it a little squeeze.
And pressing down.
And just as a reminder,
When you're doing this really simple movement,
Can you be curious about what feels good?
About it,
What feels good in this movement.
And then just let your shoulders rest and take a breath in noticing any sensations here.
And then I want you to,
Again in your own way,
Just let your arms,
Your hands and your arms stretch out.
Alongside of you,
Like you're spreading your wings and just let your arms stretch out,
Maybe expand the palms and the fingers so your hands are wide open.
And again,
Gently,
If it feels good to you,
Maybe let the arms go all the way up.
Overhead like you're gonna reach the tips of your fingers towards the sky.
And just breathe in as you feel this extension,
This reaching of your arms.
And if any movement,
Any other kind of movement wants to come through,
Like a wiggle of your fingers or a circling of your wrist,
Give yourself that as you begin to float your arms back down.
And then making your way into a hug.
You're going to give yourself a hug.
So you're just going to cross your arms along the front of your body,
And maybe your hands just come to rest over the opposite shoulder.
Give yourself a hug.
Possibly letting your chin drop a little bit towards your heart.
Soften the front of your heart.
Relax the front of your chest and just feel.
Feel this hug receive,
This hug that you're giving yourself.
And breathe.
There are things that are shoulders.
Carry.
You may have heard the expression,
I'm carrying the weight of the world on my shoulders.
And sometimes that's true.
So if there's anything that you are ready to put down.
To let go of right now,
If there's anything that your shoulders or your arms or your hands.
Have been carrying.
That feels heavy.
Just acknowledge that.
And intend to put that down if it feels right for you.
And if you feel like you want to switch the crossing of your arms.
Switch the crossing of your arms.
This might feel a little awkward.
But give it a try if you'd like,
And take a couple more breaths.
Again,
Gently hugging yourself.
Letting your arms hold you.
Instead of the weight of the world.
Keeping your face soft,
Your jaw relaxed.
Take one or two more deep breaths in and out.
Maybe sighing out through an open mouth or even making a sound.
Releasing your arms and just letting them float down to wherever it feels comfortable.
If you need to wiggle anything out,
Wiggle it out.
And notice how you're feeling.
Notice any sensation.
Arising in your body.
And once again,
Just acknowledge how your arms are connected to the rest of your body.
Take a moment of gratitude here.
Gratitude for what your hands can do and what they will be doing throughout the rest of your day.
And then wrapping up this practice by calling forth your radiance.
Your aliveness that comes from deep within your body.
This radiance is intelligent.
It's healing.
And it is the light that shines out into the world from you.
Take one last deep breath in.
And out.
Thanks for being here today.
And we'll connect again tomorrow.
