by Baillie
This is a 30-minute grounding, gentle yin and meditation practice. This practice is perfect for any time of day or night when you are feeling the need to come home to yourself. This was recorded in the lead-up to the Cancer New Moon.
Transcript
Hello there and thank you for joining me for this little mini ritual. You can do this practice at any point. I have recorded it in the leading up to the Cancer New Moon, So my intention is for this to be really grounding. To help ground into any emotions that are surfacing. The whole human experience. And just coming back home to your precious self. So if you have a bolster and a block, Great. If you don't, A pillow or some books, Anything really to just lift yourself up, Give yourself some support is perfect. We will start seated. If that's not comfortable for you, Feel free to lay down. So just take your time. Take any little movements you might like to just make sure you won't be disturbed for the next half an hour or so. Maybe even light a candle, Some Palo Santo, Just clear your space. Make it a really yummy ritual just for you. Once you've really landed in your space, Landed in your comfortable position. Either finding a soft gaze at one point or closing down the eyes. And just feeling into the support beneath you. Feel that which is holding you. The different textures and temperatures. And allow yourself to let go down into that support, Whether that's your seat, Whether that's your back body. Softening down. If you're seated, Feeling into some length through the spine. Allow the shoulders to soften down the back. And if you're laying, Can you encourage your front body to be soft? Imagine calling back all your energy. From all the places that you've been, All the conversations that you've had, Calling all your energy back to you now. And just feel, See that coming back. You start to notice all the different sounds in your space. Can you notice any sounds from outside or afar? If you pay close attention, Can you meet the soft sound of your breath? Start to feel the breath moving in through the nostrils. Body expanding and the body softening as the breath moves out through the nostrils. You start to feel the breath moving in through the nasal passage, The texture as it comes into the body and then the low belly expands. And the body softens, Breath moves out through the nostrils. So just follow that pattern for the next few breaths into the low belly. Now let's bring in another layer, So first breathing through the nostrils we feel the low belly expand and then the ribs grow out. The ribs, Low belly softens, Breath moves out through the nostrils, So we feel into these two parts of the breath, A few rounds of this. Low belly, And then the ribs. And the softening and moving out. Now let's add in another layer. So we breathe first into the low belly. Then the roots, Then the heart, Back door of the heart, So these three parts, Then the softening of the body and the breath moving out through the nostrils. So low belly. Weeps HA, Back door of the HA. Following this pattern for a few rounds of breath here. Let's do one last round. Just finding your natural breath. Noticing any difference in how you feel. And your presence here. Let your breath be your true practice from here on out. Gently, Kindly, And notice when your mind has taken you away, Come back to the moment, To the breath. Slowly guide the hands together at heart center, Feel your palms touching, Shoulders soft down the back, A little opening of the heart and then bowing in towards yourself. Welcoming yourself to this time and space just for you. Perhaps setting an intention of I am receiving. I am filling my cup or I am remembering my true self. Allow it to bring a little smile to your face as you picture that in your mind's eye. Now let's start with tapping our K27 point. So these are just underneath the collarbones and the kidney line. So tapping here as we have the new moon in cancer. That's a water sign. So in Chinese medicine, Kidney water. We're working with that water energy. And just as we tap here, Same. When my emotional body speaks, I listen with grace. When my emotional body speaks. I listen with grace. Last time, When my emotional body speaks. I listen with grace. Or relax your arms down, You might feel that beautiful tingling sensation through your palms, Your fingers, The collarbones, Just noticing. Let's make our way into our first yin hong. So we're going to be stretching our right leg out. The left knee will bend, The foot will come to the inner thigh. So if there's any sensitivity through the low back, Please feel free to sit on something here to lift the hips up. If it doesn't feel okay for you to fold forward, You're always welcome to be laying down in this position. So you'll kind of be in a reclined tree. If you're taking the fold forward option, You might like to send the flesh back so you're right on the sit bones. Bring in any props or on top of the leg, Or if you're quite tight through the hammy, You can always slide your props in underneath the leg too. So take your time. Find that sweet spot. And then allow yourself to relax here. The first few moments of the shape, We're kind of feeling it out, Taking those little micro movements. And meeting a place where we feel held enough to let go. And with time, When the body feels safe, It will soften and perhaps invite you deeper. So really feeling it out. Noticing which, If any, Parts of your body are really speaking to you here. As you breathe. Encouraging a softening. Now in practice, We'll really focus on the water element, So bladder meridian running down the whole back body, Including right through the hammies, Beautiful opening through the hammies, And then the kidney runs up the inner line of the leg, So opening into the groin too, And finishing underneath the collarbones. Some beautiful stretching out of that bladder line here. And then when we come out of the shape and find our rebound. Put the body back into balance. That line can re-harmonize. Please feel free to encourage a big sigh out at any point. And just check in with your shoulders, Make sure they're nice and soft down the back. All the muscles on the face is relaxed, The jaw unclenched. The breath flowing in and out. And coming into our last minute here. If some space has opened up for you to drop down a little further, You can go for it. Happy exactly as you are. Let's take two last breaths, Deep slow breaths. Taking your time to really slowly unravel. The body might be quite fragile. There's no rush to come out, Move any props to the side. Stretch that left leg out in front. You might like to bring in some movement through the legs. We'll be taking our rebound down on our back when you're ready. So that can either be with the legs long. Or if the low back's a little bit touchy, Bend up through the knees, Feet a little wider than the knees knocking in. And just pause and notice here. What are you feeling through the body? How does the right leg compare to the left? Do you notice any tingling or movement beneath the skin? Nothing's right or wrong. Just being really curious. Emotionally, Does anything arise? Perhaps some relief from being out of the shape? What's showing up in the mind lastly? Your mind following your breath here. Coming back to that intention that you said at the start, I am filling my cup. I'm remembering, I'm receiving whatever it was for you. Let's bring in some gentle movements, Fingers and toes. You might even like to slowly give the knees a little cuddle into the chest, Massage the low back. Let's ease our way back up to a seat. Into that second side, So now the left leg will go long. Right knee bends foot to the inner thigh take your time sit on something here if you'd like to lift the hips Just go with how it feels. You might need more or less support on this side. Remember you've always got the option to stay laying down on your back. I just test the waters. Meet your print. Take those little micro adjustments to find the sweet spot. Perhaps you're noticing a difference between right and left hammy. Big sigh out at any point. Coming into our final minute. I may just be speaking to myself here, But. . . I do believe that life is about experiencing it all, All of the emotions, Not just the pleasant ones. And it's not often celebrated to be in the pain or the anger. To be with it all. And I know for myself I can push down those uncomfortable ones until it ends in an explosion. What if we could just meet our emotional body with grace? More regularly, More frequently for all of it because there's learnings in it all. And the pain. In the grief, In the anger. Take our last four breaths here, Deep slow breaths. Once again really taking your time slowly to unravel, Notice any fragility. Ease that right leg out. Take any little movements. We'll find a comfortable rebound once again, Whether that's laying down with the legs long or in constructive rest. And just once again observing. All the sensations moving through. The life force. The chi through those energetic lines now flowing with ease. You'll be balancing the water element. So this inner direction. Qualities of Inwardness. Creativity. Thank you. Noticing all the beautiful sensations. Noticing what's on your heart and any emotions. Anything on your mind, Your mental body. I'm going to come into our last min hold from here. So I'll give you a few different options. We'll take a butterfly with our legs, So we bring the soles of the feet together, The knees out wide. Now if you feel like your knees are not happy just hanging in space, You can always bring the bolster or any support underneath your knees or underneath the legs so the legs can rest on that support. You also have the option to take some support down the length of your spine. Almost feel this opening through the heart here and then that beautiful opening into the inner lines of the legs. So take your time finding the perfect shape for you. Make those little adjustments, Maybe it's a gentle rock of the head side to side. Meet your breath. Encourage the sense of heaviness through your body. And clenching all the muscles of the face. Softening the fingers, The pelvic floor. Just feel the breath flowing in and out. The body expanding. Your body softening. Just noticing if there's any part of your body you can soften down that little bit further. We're into our final minute. Encouraging the knees to be heavy towards the earth. Palms to be heavy. Might be feeling into that opening through the heart. Take our last three breaths. Deep slow breaths. Gentle movement, Fingers and toes, Head and neck. Mm-hmm. Easing your way, So if you're on a prop you might like to just roll to one side, Move that off. And come back down to your back. Take your time, Take any movement before landing in stillness. And once again, Just noticing, Observing and feeling the effects of that shape. Coming into our final relaxation, So find yourself in a comfortable position. If you need to prop yourself up in any way, To be more comfortable, To be warmer, Do so now. Laying in complete comfort. Noticing perhaps some space that you created in the physical body. The mind, The heart, The emotional body. Perhaps a remembering your deeper truth. That which has always been there beneath all of the human experience. Peace, Love. Unconditional, Unchanging awareness. So as we rest here, I invite you to guide your awareness to your right leg. Take your next breath in, Engage the whole right leg, Squeeze your whole right leg and foot, Hold and squeeze. In your breath out, Release, Relax the right leg and forget about the right leg. Breath in, Engage the whole left leg, Squeeze the foot, The whole left leg, Holding, Squeezing. Exhale, Release. Forget the left leg. Breath in, Squeeze the glutes in towards each other, You might feel yourself lift off the earth a little, Holding, Squeezing. Exhale, Release. Forgetting about the whole lower body. Your breath in, Can you feel the belly like a balloon? So feel your tummy fill and expand. And the breath out just puffing the air out of the mouth. Breath in, Filling now just the chest and lungs. Feel them fill and expand. Same with the breath out, Just puffing the air out of the mouth. Bring your breath in engaging the whole right arm. Make a little ball with your fist, Squeeze all the muscles of the right arm. And release, We're getting the right arm. Breath in the whole left arm, Making that little ball with your fist, Holding, Squeezing. Exhale, Release. For getting the whole life down. Ever so gently start to rock the head side to side and as you do so mentally relax all the muscles through the neck and the throat. Arriving in centre, Feeling the neck and throat completely at ease. And your next breath in, Squeeze all the muscles of the face into the centre. So squeezing the eyes, The nose, Cheek, Jaw. Whole face squeezing into the centre. Exhale release so we can forget the whole body now. Your awareness momentarily on the breath. Notice your body breathing rhythmically, Naturally without you even having to give it a thought. We can start to go deeper. Subtle vibration beneath the skin, Your truth. Your truest essence, That unconditional love and pure peace. That is always there through all of life. Your whole human experience, That pure peace and love. Subtle vibration and with your awareness on it, You might feel it start to expand. You may see it as a color or some sparkly energy within you. You feel it expanding through your body. Expanding around you, Almost creating this beautiful energetic bubble. Sparking and remembering in whoever you come in contact with. Of their truth. That which is always there, Always has been, Always will be. Come back to your intention. I am receiving, Or I am filling my cup, I am remembering my truth, Whatever it was. You might like to make it a little more specific now. Let's encourage a really nice deep breath in, Filling up the whole body. Deeper, Deeper. Notice how nice that feels to breathe in deeply. And a big cleansing release. You're welcome to stay laying, You might even like to just guide one hand onto the heart, One hand onto the low belly. Honouring yourself for taking this time to practice. Honouring the practice, The space you created, The remembering. Thank you so much for sharing, For receiving, Such a pleasure for me. Namaste.
