Hello and welcome to your quick reconnect audio practice.
You can use this anytime to just come back to the body,
To open up a little bit of the energy that might be stuck,
To let go of effort,
And to return back to the felt sense of you.
So you can do this practice seated or standing,
And you'll begin by just finding your breath.
It might feel nice to even bring a hand to your heart,
To just start to feel yourself here,
Breathing in this body right now.
It might feel nice to make some sound on the exhale.
Then you're going to start to scan the body and notice where there's effort.
So without fixing or changing that effort,
You're just going to notice the parts where there's some tension or holding or gripping,
Some contracting in some way.
Just starting to feel the effort that's already happening in your body,
The places where it just feels like there's some stuck energy.
And as you find these places,
You're going to very gently,
Very slowly increase the effort.
So if there's a squeezing in the chest,
You're going to let it squeeze a little bit more.
If there's a collapsing or tightening in the shoulders,
You're going to let them squeeze and tighten and collapse a little more.
Slowly taking your time,
Continuing to breathe,
Locating where there's already effort in the body and leaning in,
Emphasizing that effort for just a few more breaths.
Leaning in,
Increasing the effort,
Feeling the overall shape that you take.
One more full inhale.
And on the exhale,
Very slowly start to drop that effort to soften,
To release,
Bringing in nice full deep breaths and following any little movements that want to happen,
But really following them from the body instead of going into some automatic response.
Feeling how you can encourage the energy that opened up to move with your breath,
With your sound,
With your movement,
Feeling the body,
Feeling the sensations,
Moving,
Allowing that flow of energy all the way down to the toes,
To the fingers,
To the head,
Moving the face,
Allowing the movement continually to happen in the body for a few more breaths.
Seeing if you can track temperature,
Movement,
Energy as it flows through the body,
Bringing movement to places that you haven't yet,
Maybe to the joints,
The belly,
The hips,
The toes,
The eyes,
Following any other intuitive impulses or desires for movement or sound.
Letting the body lead for a few more breaths.
And then if this is feeling really great,
You can pause the recording and keep moving.
But if it's time to start to slow it down,
You're just going to start to feel once again what's here in the body at the level of physical sensations.
So noticing the qualities of energy,
The temperature,
The movements,
Really noticing the felt sense inside your body right now.
And then bringing a little bit of touch,
Maybe hands over your eyes,
Maybe holding your skull,
Hands to your hips,
Your belly,
Anywhere,
Just trusting where you're pulled.
And feeling your hands on your body,
Feeling this connection with your body.
Where you're pulled and feeling your hands on your body,
Feeling this container.
This container through which life moves,
Energy moves,
This place that is yours,
This is your body.
Feeling yourself here,
This is my body,
These are my sensations,
This is my experience,
I am here.
Bringing touch and words and awareness to anywhere else that's calling for it.
Feeling the breath.
I am here.
This is my body.
These sensations,
These experiences are mine.
Taking a few more final breaths.
And then gently starting to bring this practice to a close,
Feeling how that wants to happen for you.
Maybe it's loving words,
Maybe it's a feeling of love,
Maybe it's a feeling of being loved.
Feeling this practice being complete for now.
Taking one last full breath into your body,
Your sensations,
Your body,
Your sensations,
Your body.
And then gently letting go.
And then letting go.
Taking one last full breath into your body,
Your sensations,
Your experience.
And letting it go.
And this completes your practice.
