Hello and welcome to this somatic practice for empaths.
Empaths are people who have a heightened ability to sense and feel the emotions,
Energies,
And even physical sensations of those around them.
Often these emotions and energies end up being transferred to the empath's body,
Where they become stuck,
Causing distress.
This somatic practice is designed to help you discharge negative emotions and energy,
As well as ground you in your body,
Making you feel more present and balanced.
Before we start the mindful movement,
Let's briefly close our eyes.
Take a deep breath and notice what your body feels like on the inside.
Notice any emotions that come up.
Notice any distressing sensations,
Especially in your throat,
Chest,
And stomach.
Take another deep breath and open your eyes.
We'll do these exercises standing up.
So stand tall with your feet about hip-width apart and your arms and hands hanging loosely by your side.
Keep a very slight bend in your knees.
Keep your feet firmly planted on the ground and slowly start twisting your torso left and right,
Allowing your arms to sway around and hit your body like limp noodles.
Keep turning left and right,
Letting your arms sway to their own relaxed rhythm.
Feel the gentle stimulation of your spine as you twist.
Let your body find release in this motion.
Allow your arms and hands to be completely loose and limp.
Keep twisting left and right.
Well done.
Now,
Stand again with slightly bent knees with your feet hip-width apart.
Start to softly bounce up and down,
Gently bending your knees with each movement.
Keep your knees soft and springy as you bounce.
Allow your body to find its own rhythm.
Keep the rest of your body completely relaxed as you bounce.
Keep bouncing up and down on your knees.
Wonderful work.
Remain in the standing position with your feet planted firmly on the ground and your knees slightly bent.
Put your hands in a prayer position in front of your chest and start pushing the palms together as hard as you can.
Feel the tension in your shoulders,
Arms,
And hands as you do this.
Put all of your energy into pushing your hands together.
Your arms and hands might shake as you do this.
Continue holding this position,
Imagining any stuck emotions moving through your arms and into your hands.
Stop pushing your hands together,
Release them,
And shake them out.
You're doing great.
Now,
Place one hand palm up in front of your chest and place the other hand palm down on top.
Clasp the fingers together,
Then pretend to pull the hands apart as hard as you can.
You should feel the tension in your shoulders,
Arms,
And hands as you do this.
Put all your energy and strength into trying to pull the hands apart.
Your arms and hands might shake as you do this.
Stop pulling your hands apart,
Release them,
And shake them out.
You are halfway there.
Now we are going to do a pose called the heart opener.
Raise your arms on either side of your body to shoulder height,
With palms facing up.
Then bend them at the elbows.
Pull your shoulder blades together,
Opening up your chest to the sky.
Raise your face to the sky,
Keeping your chin up to stretch your neck.
Look up and imagine the sun shining down on you.
You should feel a stretch through your chest,
Shoulders,
And neck as you hold this pose.
Keep holding it and imagine the sunshine on your face.
Open your heart and feel the energy moving through you.
And release the pose,
Shaking out your arms and hands.
Take a deep breath in and out,
Noticing any changes to your physical and emotional state.
Keep standing with your feet firmly planted on the ground,
About hip width apart,
And your knees gently bent for comfort.
Interlace your fingers behind the back of your head.
From this position,
Bend your upper body to the left,
And move your eyes in the opposite direction to the right.
You should be bending your body to the left,
With your hands behind your head,
And directing your gaze to the right.
Hold this position.
This pose is designed to stretch your neck muscles and engage your vagus nerve,
Which helps with emotional regulation.
Release the side bend and come back to center.
We are going to repeat this stretch on the other side,
With your hands still interlaced behind your head.
Bend your upper body to the right now,
And move your eyes in the opposite direction to the left.
Hold this position.
Keep your breathing slow and steady as you gaze to your left,
Feeling the stretch in the side of your torso and in your neck.
Continue holding this pose.
Release,
And return to standing upright.
Well done,
You are almost there.
Now you are going to tense all the muscles in your body at once.
Tense your feet,
Your legs,
Your buttocks,
And your belly.
Squeeze your fists,
Pull your shoulder blades together,
And squeeze your face muscles.
Put all of your strength and energy into this squeeze and hold it.
Hold it,
Feeling the muscles shaking all over.
And release all the muscles,
Shake it out,
And take a deep breath.
We are going to do this again.
Tense all the muscles in your body,
From your feet to your face.
Push out your abs,
Pull your shoulder blades together,
Squeeze your fists,
Scrunch up your face,
And hold this pose.
Release your whole body and take a deep breath.
We are on to our last exercise.
Continue standing tall,
And start to shake your hands and arms vigorously.
Feel any remaining tension dissipating from your body as you shake.
Lift and shake each leg.
Shake and shimmy your whole body for full relief.
Have fun with this.
Imagine any remaining negative energy being shaken off.
Really put your whole body into this shaking.
And stop shaking.
Amazing work.
Take a deep breath in and out.
Feel free to remain standing or sit down comfortably for this last part.
Place both hands over your heart and gently close your eyes or softly gaze at the ground if you need to maintain your balance.
Take a moment to be still,
Both on the outside and on the inside.
Try to feel your heartbeat.
Notice what you feel like right now.
Allow a gentle smile to touch your lips.
And softly whisper to yourself,
I love you.
Stay in this position for as long as you need,
Sending yourself compassion and kindness.
Thank you for practicing with me today.
Namaste.
