Welcome,
And thank you for joining this trauma-informed,
Eight-minute somatic class you can do in bed to ease morning anxiety and gently ground your nervous system.
If you're ready to begin,
You're welcome to start as you are lying in bed,
Maybe bending your knees and bringing your feet flat to the surface holding you.
You could also extend your legs out,
Placing a pillow under them for more comfort.
And taking a moment to rest here,
Either with your eyes opened or closed,
Hands can rest anywhere.
Softening into our space.
Maybe grounding into your low back.
Taking a moment to orient yourself to the room.
The space.
Into the surface supporting you.
You might choose to stay here or you could join me in a gentle self-touch practice beginning by rubbing.
Gently grazing your arms.
Drawing in a piece that feels supportive for you.
Maybe as you do this,
You say to yourself,
These are my arms.
Gently moving into our hands.
Maybe rubbing them together,
Creating some heat.
We're gently massaging them.
Rotating your wrists if you like.
Moving forward,
You might bring one hand to your belly,
The other to your heart.
Option to tab.
Or round.
Or do anything that's speaking to you.
And going into areas that you feel comfortable exploring.
And moving forward,
You might bring your hands to your hair,
Your scalp,
And your face.
Knowing that there's no right or wrong way to explore this,
Just whatever is speaking to you.
And you might choose to bring your hands to the tops of your thighs,
Your shins.
Maybe even your feet.
You can move fast or slow,
Any pace that works for you.
Option to take breaks as you need.
And for these next 20 seconds or so,
Taking time to explore this on your own.
Maybe just exploring what it's like to allow your body to guide you here.
As you're ready,
Allowing your knees to drop side to side,
Windshield wiper length.
Maybe bringing awareness to your hips or low back.
We'll be here for a few more moments and you have the option to skip ahead.
Pause or rest instead if that's what you're craving.
And if you're continuing with me,
You might choose to sit up on the edge of your bed.
Or if you're on a yoga mat,
Taking a comfortable seat of your choosing.
Then moving into some neck rolls,
So you might bring your chin to your chest.
And then bring your ear to your shoulder,
Alternating sides.
Or moving in a way that feels comfortable for your neck.
Being gentle with yourself first thing in the morning.
And moving into some shoulder rolls,
Bringing your shoulders up to your ears and softening,
Lowering them down.
You might choose to do one shoulder at a time or both.
Many minds switch directions in your time.
Gently we'll release and take a gentle twist to the right,
Bringing your left hand to your right knee,
Right hand maybe goes out behind.
And releasing so we can do that on the other side to the left.
Meeting back at center,
I welcome you to reach your arms overhead for a big stretch.
Maybe you rock side to side.
Reaching your arms up.
Maybe yawning if that feels natural.
And releasing our hands down.
From here you might find a gentle hug,
Bringing one hand to your shoulder,
The other around your body.
And rocking side to side if that feels grounding.
Starting the day with a little bit of self-love.
Taking a few moments to just be here in this moment.
With yourself intending to your body first thing in the morning.
Gently releasing when you're ready.
Maybe bringing your hands to prayer center.
I thank you for joining this gentle morning somatic class.
I hope you have a wonderful rest of your day.
And from my vulnerable heart to yours.
Take care.
