Hello and welcome.
This is a small somatic session to help soften stress.
Sometimes the simplest of practices can be the most helpful for moments of overwhelm.
And for nervous system balance.
So you can begin however you're feeling most comfortable.
You could sit like I am on the floor.
Or feel free to sit in a chair.
Or maybe it's better for you to stand with your feet about hips distance apart.
Will take the first minute or so to simply arrive as you are.
So inviting in a slower exhalation.
With your eyes open.
Another gentle long exhale.
And orienting to the space.
By turning your head to the left very slowly and to the right.
Just looking around.
Noticing what's in the room or the environment where you find yourself.
Observing the colors.
The light,
The shadows.
Arriving exactly as you are in this space.
And then our next somatic exercise.
Is going to be little mindful movements with your arm.
Whenever you feel ready.
There's no hurry.
You can join me by inhaling to reach both arms up overhead.
Maybe you'd like to touch your palms.
And exhaling to release your arms back down.
And then again,
Inhaling your arms up.
Exhaling.
Stretch your arms down.
This helps to regulate the system without overwhelm,
Without too much information,
Without anything tricky or fancy.
Just letting your breath dictate how fast or slow these arm movements can be.
But maybe.
.
.
You could move.
70% slower.
Two more times.
Next time your hands come down.
Just let them rest anywhere.
Let your arms rest anyhow.
The third thing,
We'll practice.
Is a bit of self-touch if this feels safe and comfortable for you to do.
Option to bring one palm on your upper chest and your other palm on your low abdomen.
And simply observing.
What it's like.
Place your hands here.
Giving your body the feedback.
Through touch.
That it's supported.
That you're listening,
That you're willing to feel.
Might feel organic to close your eyes.
And you could keep your hands still or take tiny little circles,
Rubbing the palms in these spots or the lightest taps of your fingertips on these areas.
Letting your body know it's supported.
Let your breath flow in and out naturally without forcing it.
Take care to slowly release your hands,
Your arms down anywhere.
Will work with a little bit of tightening and releasing.
Really connecting to what your body's been holding on to.
Sometimes it's easier to let go when first we really feel what we've been holding.
So we'll start by squeezing our shoulders up as we inhale.
Exaggerating the tightness.
And a long,
Gentle exhale.
Releasing your shoulders down.
Just like that.
Again,
Inhale,
Squeezing up.
Exhaling.
Two more times.
Clenching,
Tightening.
And surrendering and softening one more time.
Just allow the shoulders to rest down.
Maybe in a slightly different spot now.
And then working through that same clenching and releasing with our fists.
Really tightening your fists.
Maybe feeling your forearm muscles contract.
Inhale.
Exhale.
To fully soften and stretch open your hands.
Again,
Tightening.
Clenching,
Inhale.
Melting and softening as you exhale.
And one more time.
There's no hurry at all to rest your hands anywhere comfortably.
Maybe your eyes are open or perhaps slipping your eyelids closed.
And as we reach the end of our practice together,
Just asking to yourself,
What feels different now?
Maybe what am I willing to feel more now?
A somatic practice is about reconnecting with the body.
Becoming better acquainted with our body.
Remembering that it's normal and important for the nervous system to be in different states at times.
And that your body is also designed to come back to balance,
To come back to a regulated state in these somatic sessions.
Might help.
Everything to slow down so that you can be more present.
A little bit helps a lot.
Whenever you feel ready.
Coming back.
Thank you so much for trying out those little practices with me,
Those tools.
I hope something was helpful that you can repeat again today.
Take care out there.
