This is a meditation to offer you a tool for regulating your nervous system or your emotions or your physical state such as your heartbeat.
Take a seat,
A supported seat,
Where you feel comfortable in your body,
Perhaps on a cushion or with your back against the wall or in a chair.
As you sit,
Close your eyes and rest your hands,
Palms down,
On your thighs.
Take an inhale softly through your nose and a gentle exhale out the mouth.
As you inhale your next breath,
Slowly raise your hands from your thighs.
As you exhale,
You'll slowly lower your hands back down to your thighs.
Keep this up.
You are using your hand movement as an action to cue the breath,
Connecting your intention to your movement,
Connecting your mind to your body through somatic movement.
Somatic healing is more about the internal feeling of this movement.
So keeping your eyes closed,
Can you feel the movement of energy as you breathe and continue to raise and lower your hands?
Inhale raising your hands slowly like there's resistance on the back of a hand.
And as you exhale,
Lowering the hands,
Pretending they're moving through mud or water.
As you place your hand back on your thigh,
Pause and pause midair between your breaths.
Doing this for about another minute and then you'll have the option to take rest and lay down or go about your day.
Inhaling to raise the hand,
Pausing.
Exhaling to lower the hand and pausing.
And continue.
And now an option to take rest and lie down.
Make yourself comfortable.
Give yourself at least 30 seconds if you can.
If not,
Enjoy the rest of your day.
