Welcome to day 8 of Radiance,
Thanks for being here.
Over the last 7 days we traveled through the body part by part,
And this week,
Over the next 7 days,
We are going to go a little bit deeper,
And we're going to be moving through different systems within the body.
And the reason we're doing this is because we want to touch all of these different places within us,
We want to create a little bit of movement,
A little bit of presence in these different areas to cultivate aliveness,
To bring our radiance up a notch and to really discover places where we can drop into and actually feel pleasure and joy inside of us.
When we feel overwhelmed.
At times energy can get stagnant inside of our bodies or it can build up and create chaos or a sense of dis-ease within us.
And so when we move through these different parts of our body and we give ourselves a pause to actually feel what's going on in these different places and maybe even create a little movement or send a little breath through those areas,
We just really gently stimulate in a positive way,
In a way that again allows us to feel more alive and to become more radiant so that we can really shine our soul's expression out into the world.
So thanks again for being here and let's dive into today's practice.
You can do this practice lying down on your back in a comfortable position or if you'd prefer to sit,
Sit on the floor,
Sit in a chair,
That will work as well.
If you'd like,
Close your eyes.
And take a couple deep breaths in.
Honoring this life-giving force that's always working in our best interest.
Breathing in.
.
.
Fresh oxygen and energy,
Letting our body expand and receive that.
And then breathing out to let go.
And maybe you breathe out through an open mouth if you are coming to this practice today feeling stressed or overwhelmed or busy.
You can just breathe out,
Sigh out through an open mouth.
And eventually,
Breathing out through a closed mouth,
Breathing out through your nose.
And beginning to stretch out both your inhalations and your exhalations And then to land a little bit more fully here in the moment and in your body,
Just use your hands and just brush down the arms.
Brush down the legs if you can reach them.
You can brush down the front of your chest and your belly,
Just like you're sweeping over the skin of your body,
Just helping you connect to yourself,
To your physical body.
Maybe even doing that to your face,
Your scalp,
Your neck and throat.
And then pause,
Take a complete breath in and a complete breath out.
Notice what sensations are arising.
You've hardly done anything yet,
But you may feel a shift.
And that is the power of coming into the moment and that is the power of coming home into your body and making a connection with your body,
Attuning to your body.
Now we're going to connect to our muscles today.
The muscles are a place within us that truly expresses power,
Or I should say holds the potential to express a sense of power and strength.
And we're gonna connect to our muscles in a really simple way,
In a way that hopefully nourishes you and helps you feel more relaxed.
And more radiant.
Two,
One,
And then release and just let your hands go.
We're going to work through our body in this way,
Connecting with the muscular system.
So from the hands moving up into the arms,
All the way to the shoulders.
And you can engage your hands again here.
So breathe in,
Engage your hands,
And now engage your arms all the way up into your shoulders.
And other parts might engage a little as well,
But focus on the hands,
Arms,
And shoulders for 5,
4,
3,
2,
1.
3,
2,
1 and relax.
You might want to take a nice deep breath in and out.
Feeling the shift in your body?
And now we're going to move into the neck.
And up into the head.
You can think of all the muscles across the surface of your face.
And again,
Let's work from the hands,
Squeeze the hands,
Squeeze the arms,
The shoulders,
Feel your neck and throat engage,
And then squeeze the muscles of your face.
Make any kind of face you want as you squeeze the muscles and hold for 5 4,
3,
2,
1,
And release.
Notice your breath.
Notice how you feel as you enjoy that sensation of release.
And let's continue further into the body.
And each time we're,
We're adding up.
So if it's possible,
Continue to work from the hands,
Squeeze the hands,
The arms,
Shoulders,
Neck,
Throat,
Face,
And then into the chest and the upper back.
Squeeze and hold for 5,
4,
3,
2,
1 and release.
And now including the belly and the lower back.
So breathing in,
Begin to squeeze the hands,
Arms,
Shoulders,
Neck,
Face,
Chest,
Upper back,
Belly,
And low back.
Squeeze and hold.
Squeeze and hold.
5,
4,
3,
2,
1 and release.
Let the breath flow into these areas and out of these areas.
We're flushing these parts of us,
Helping to move any stagnant energy,
Releasing tension,
Getting the blood flowing freely.
Waking things up.
Now let's include the pelvis and the hips.
Focus as much of your attention on the hips and pelvis,
But again,
Engage the rest of your body as well.
So starting with the hands,
Breathe in,
Squeeze the muscles of the arms,
Shoulders,
Neck,
Face,
Torso,
All the way down to the hips and the pelvis.
Include those buttock muscles.
Squeeze the front of your hips if you can.
Squeeze,
Squeeze,
Squeeze for 5,
4,
3,
2,
1.
Exhale,
Release.
Let it all go.
Finishing it up,
Working down through the legs and the feet,
So your entire body is going to engage on this one.
Starting with your in-breath,
Start with the hands,
The arms,
The shoulders,
The neck,
The face,
The chest,
The belly,
The back,
Hips and pelvis,
Legs,
And feet,
Really focusing on those legs and feet.
Squeeze,
Squeeze,
Squeeze,
Squeeze.
Breathe in and on your exhalation,
Let it all go.
Let your whole body release.
Great.
Now we're going to do that one more time,
But we're going to reverse the squeeze.
So you're going to start with your feet and just start to squeeze your feet,
Squeeze your toes,
The arches of your feet.
See what shape your feet take when you engage the muscles.
And then see if you can get your lower legs,
Your calf muscles squeezing,
Your thigh muscles squeezing,
And then bring that up into your hips and your pelvis.
We're really feeling the lower half of your body working here.
And then allow the rest of your body to gently squeeze as well.
Whatever amount feels good for you.
Squeeze,
Squeeze,
Squeeze.
Hold for five,
Four,
Three,
Two,
One.
And one,
Release.
Let it all go.
Notice your breath.
Notice how your body feels right now,
What sensations are arising.
What part of you feels most alive right now.
Is there a part of your body where you can feel a sense of pleasure?
That pleasure can be connected to the relaxation of the muscles,
It can be connected to a sense of increased blood flow through that area.
And as you observe yourself,
Your body,
Your sensations here,
Get curious about where power is residing within you.
Do you feel powerful right now in your body?
Where do you feel powerful in your body?
And just breathe that in,
Honoring your muscles.
Honoring all of yourself,
Honoring this moment and whatever lies ahead for you today.
Bring one hand over the chest and one hand over the belly,
Ceiling in.
This experience.
Take one last deep breath in through the nose,
Sigh it out through an open mouth.
Have a beautiful rest of your day.
