Hello and welcome to your practice.
So you will start standing,
Ideally with shoes off,
And begin by just finding your breath.
Feeling how the breath actually wants to be breathed.
It might feel nice to sigh.
Just really having a few moments of intentional breath.
Feeling the quality of it.
How it moves in the body.
Then you're going to start to bring the attention to the physical sensations in the body.
So temperature,
Movement,
Pressure,
Effort,
Numbness.
Just starting to feel the body without changing anything.
You're just noticing what is here at a body level.
And then you're going to choose one area that stands out.
So it could be a place of effort,
Of pain,
Of tension,
Of numbness.
Could be a place that just for whatever reason pulls your attention,
An area,
A sensation.
You're going to do your best to really put all your attention on that area,
On that place that stands out to you,
Without changing anything.
Really feel what's happening in that area.
What are the sensations in that place,
The textures.
And for just a few moments,
You're going to emphasize whatever it is you're noticing in that area.
Whatever the body is already doing.
So if it's gripping,
You're going to grip more.
If there's a tightening or a squeezing,
Or a fist,
Or a heaviness,
You're going to see if you can emphasize,
Increase for just a few breaths,
Turning up the volume by just 20%,
Continuing to breathe.
If there's other areas that also get involved,
You can let them.
If there's a shape you start to take,
Just a few more seconds really leaning in,
Emphasizing,
Turning up the volume,
Giving it a little bit more juice.
Then you're going to take a really deep breath in,
And on the exhale,
You're going to let go of that effort.
You're going to drop that effort and take really full,
Deep breaths.
And let the body move.
Little movements,
Big movements.
You're going to just start to see if you can follow impulses to open up stuck energy.
And if it feels tricky,
If there doesn't feel like there's much impulses,
You're just going to choose to move areas of the body.
Taking nice full breaths,
Moving the face,
Opening and closing the mouth,
Wiggling the fingertips,
Moving the hips,
The chest.
Nice full,
Deep breaths,
Maybe even letting out some sound.
Just opening up,
Opening up stuckness,
Energy,
Shaking the head,
Sticking out the tongue.
Few more breaths,
Nice movements,
Following body impulses,
Undoing.
And then for just another minute or so,
You're going to let the body keep doing this.
So it will pull you from place to place or sensation to sensation and see if you can just follow and allow,
Saying yes,
Bringing movement,
Sound,
Breath,
Maybe even touch,
As this way to just experiment meeting what is here as a body,
Meeting it in a different way.
Really putting your attention on the physicality,
On the movements,
Almost more as if you are leaning into your animal body.
How an animal might be moving,
Wiggling,
Breathing,
Opening up stuckness in the body,
Trusting,
Taking nice full breaths and just letting the body lead for just a few more moments.
And if this is feeling really good and you want to keep going,
You can pause the recording.
But if you're ready to start to come to some completion with this practice,
You're going to find some stillness once again,
Standing,
And just start to tune in once again to what is here at the level of physical sensations,
Temperature,
Movement,
Pressure,
Textures,
And just feel what is here now.
What is it like to be me now?
Feeling the breath,
Feeling your feet,
And just feeling your body,
Feeling what is here,
Doing your best to just experience it.
Not good,
Not bad,
Not right,
Not wrong,
Just is.
This is the is-ness that is here,
And I am feeling it as a body.
Taking one last nice,
Full,
Deep inhale and exhale.
And this completes your practice.
