Class 2 ~ Toning & Activating Potential | 4/9

This is a more active, yang-themed Shaking Medicine intro journey. In Shaking Medicine, we want to apply Wu Wei (effortless effort), so even in the stronger shapes, we balance them with lightness. Finding the right Balance is key to so much in SM and in Life!

We do a warm-up that focuses on the spine. SM is nervous system hygiene, and the spine is a big part of our central nervous system, so warming up and exploring with the spine is really helpful for both finding the shake and deepening it.

Early on, SM is generally more about letting go of the things that do not serve us anymore, although I want to introduce early on that SM is also about activating our potential and cultivating what does serve us, too.

We are like a beautiful instrument! Tuning into shaking stations will fine-tune the instrument of your mind-body complex, so you can access those deeper harmonies and frequencies of your potential!

Transcript

Welcome to class two of our Shaking Medicine Beginners Course Together.

This class is a little bit more yang,

A little more active of a class.

There's so many styles,

So many ways to theme a shaking medicine journey,

Always doing it with safety,

Sustainability,

And effectiveness in mind.

This activating class is good to know.

It's good to know that shaking medicine helps us let go of what doesn't serve us and cultivate our potential.

So the other side of the coin of shaking medicine is to cultivate and fill ourselves with energy to nourish the deficiencies.

So we can remove the excess,

The charges and such,

Those energies that get frozen and stuck within us.

The tremor mechanism can tune into the charge of that and just,

Without using the mind necessarily,

Let it all go.

And then the things that are deficient in us,

It can help to fill up,

To nourish.

On a physical level,

Like a weak muscle,

It can help to strengthen that.

Or if there's just an energy line in the body that's deficient,

It can bring blood there and nourish it,

For example,

Or even into the organs and such.

So this is a more strong class,

Active class.

Some of us need to tune into tremoring in a stronger way to get it at first.

Not everyone.

But there's benefits to doing it both ways,

Really.

And if you are one that gets it easier in the easier shapes,

Don't worry.

We'll oscillate between strong and soft,

Even in this more active class.

So shaking medicine is,

Again,

A big part is it's a practice of the nervous system.

So warming up the spine is good today.

We'll look at some more spinal movements to get warming up.

And yeah,

The way I see our body,

It's like this beautiful instrument,

This mind-body complex waiting to express itself.

So we're tuning the instrument of us,

Tuning the instrument of you,

By tuning into your shaking stations,

Harmonizing the frequencies,

Coming into resonance,

And the fullest expression of your human potential,

Ultimately.

Let's start our warm-up.

Let's come over to all fours.

And let's just start to explore here.

Let's start to move our spine,

Lift tailbone,

Lift gaze,

And then tuck tailbone.

Tuck gaze,

Rounding the spine,

Extending,

Inhale.

Flexing,

Exhale.

And then we'll inhale to extend.

Exhale to come back.

Tuck the toes,

Come back.

This is our crouching tiger.

Maybe the elbows and forearms come down.

Inhale,

Rise up.

Extend your spine.

Exhale,

Tuck the chin.

Tuck the tailbone,

Move back.

Crouching tiger.

Let's start to make some sounds on the exhale.

Inhale,

Exhale.

Maybe stick out your tongue.

And then we'll come forward and up.

Big breath in.

Lift the knees for your plank.

Sound out.

Wiggle the jaw.

And let's find that woo way,

Even in the strong shapes.

I want you to kind of walk your hands and feet around.

If it's too strong,

Move into the V shape of down dog.

Otherwise,

Stay with the strength.

Stay with the play.

Little stepping,

Just wobbling side to side.

Get your footing.

And then pedal out the heels.

Move into that V shape.

And then we're going to shift forward,

Drop a knee,

And lift the back leg.

Hip mandalas.

Let's do some nice hip mandalas here.

Rolling it around.

Be a little playful.

A little creative.

There can still be an affliction and extension of the spine as you explore,

Maybe kick.

Option to come onto the left forearm.

If you're playing with the right leg,

That just kind of sends the balance over a bit so we can perhaps play a little lighter,

A little freer.

And then let's shift sides.

Hip mandalas,

Exploring flexion of the pelvis of the spine,

Extension of the pelvis of the spine.

There's no right or wrong here.

Grow your muscle of intuition.

And wherever you are,

Big breath in,

Long sigh out.

Ah.

Finding the effortlessness in the effort.

Move with minimal effort as you explore.

Beautiful.

And then rolling onto the belly.

Let's come into some lifts of the body.

Lift your locust pose in yoga.

Lifting,

Floating.

And then let's not take it too seriously.

Let's start to come into our swimmer.

Do your best to keep everything floating.

If you need to put one or two limbs or three down to kind of modify a bit.

If it's too strong,

Do so.

Just kind of lift and see if you can swim around a bit.

Peddle out the legs,

The arms.

We're activating the back muscles here.

I want you to aim to feel parts of your back line,

Your back body,

In ways that you're not used to.

Feel the fire,

The burn,

The muscles activating.

Now we're going to plant our hands and come into either,

It could be a gentle kind of curber like that,

Or a kind of up dog.

Use enough effort in your belly and your waist to keep the lower back safe.

And then hang out here.

Maybe add some intuitive little twists.

We're in the warm-up phase.

A little twist,

A little play.

Each time you twist,

You can explore,

Twist at a different angle.

Different activation of another line.

Maybe start to bend the knees,

Tuck the toes and kind of rock and twist back towards your crouching tiger.

Breathing.

We're going to walk the toes in,

Bring the hands back into a squat.

So maybe you're on toes and fingers,

Or perhaps eventually the heels settle back down.

This,

By the way,

I recommend squatting every day until you can,

Because this is one of the best ways to keep a healthy pelvis,

Lower back,

Lots of opening.

Can be very strong.

Maybe your squat is over here somewhere.

In time,

Make your way to your malasana.

And let's just take a moment to go into stillness wherever you are with it.

A few belly breaths.

This is a sort of a reset,

An integration moment.

Even warming up can bring stuff up.

Coming to stillness is one of the keys to integrating and grounding.

Okay,

We're going to,

As slowly as you can,

We're going to move through this kind of forward fold.

Slowly straighten the knees.

We're in our hanging monkey,

Knees slightly bent,

Arms hanging.

You can cross the elbows if you want.

And then really slowly,

Vertebrae by vertebrae,

Start to rock up to standing.

Take your time.

Landing in your mountain stance.

And then we're going to root down energetically,

Our feet deep into the earth,

And we're going to center our weight.

The product of rooting and centering is what brings balance.

And then once we're balanced,

Start to breathe into your belly,

The abdominal parasympathetic breathing in.

And out.

The simplicity of that is so powerful.

Cultivating your energy through deep belly breaths in.

And out.

Ah,

What a sound.

Ah.

One more in.

And out.

A little deeper,

Longer,

Slower.

And then we're going to inhale,

Extend our spine.

Spinal breathing,

Warming up the spine,

The central nervous system.

And then exhale.

Tuck the chin,

Tuck the tailbone like you're bowing to the earth.

Inhale to open.

Extend,

Exhale to close.

But this time we're going to focus on squeezing.

We're bringing in a squeezing strategy today.

So tuck the tailbone,

Pull the perineum up,

Squeeze the belly into the spine.

And then like you're gripping the earth with your feet,

Grip it.

Feel the leg muscles squeeze.

Feel the elbows,

The fists squeeze and the elbows hug in.

Squeeze your face a little bit,

Your jaw.

And then squeeze the whole body and then gently relax out of the squeeze back to neutral.

We're going to extend the body.

This time now focus on squeezing the lower back muscles,

The sacrum into the lumbar.

And then tuck the chin,

Pull the head back,

Squeeze the jaw muscles.

Squeeze the shoulder blades together as well.

Make little fists.

Squeeze the glutes,

The feet grip into the earth.

And then slowly release bit by bit to neutral.

And that's working.

Some of the major energy pumps in the body.

We're in the Qigong kind of energy warm-up phase.

So flex and squeeze.

Come into a full body squeeze.

It doesn't have to be super hard.

Just grip your feet,

Your fists,

Your belly.

Perineum lifts.

Squeeze the muscles around the head,

The jaw.

And then slowly relax out.

That's going to be key is to slowly soften the squeeze bit by bit.

We're not tremoring yet,

But you can already see my body's responding,

Wanting to tremor.

Let's stay with the warm-up for now.

Inhale,

One more extend.

Squeeze the back body.

Squeeze the back muscles together,

Shoulder blades together.

See if you can squeeze the lower back muscles in towards each other.

Tuck the chin,

Pull the head back.

Relax.

Make a little smile.

Squeeze the jaw,

The face.

Hold for a bit.

Not so strong that you can't breathe.

And then slowly relax out.

Back to neutral.

So that spinal breathing with squeezing,

Very powerful.

Let's inhale,

Reach up,

And lean over to the side.

Our spine has more dimensions than flexion and extension.

It can side bend.

Let's go to the other side.

Side bend.

Side to side.

Ideally,

We're breathing up to center,

Feeling with energy,

And then exhale,

Releasing to the bend,

Letting go.

Inhale,

Lengthen.

Exhale to the other side.

So now let's combine these four dimensions of the spine together.

We're going to side bend,

Go to extension,

Which is like that.

Other side bend,

Flexion,

Tuck the chin,

Tuck the tailbone.

So let's see if we can move through that spinal circles,

Connecting all these linear dimensions together,

Which is going to get all the cross-action of the fibers and the fascia,

Integrating and connecting these different main movements so all the energy channels can work together.

Today,

This sort of exploration is great at finding where weak points are,

Where the sensory motor amnesia is,

The numbness,

The frozen parts,

The charges in the body,

The neurogenesis,

Neuro-rewiring.

Feeling the body in ways we're not used to helps us find the tensions and the charges and tune us into shaking medicine.

Okay,

Let's change directions of the circles.

We're going to come to neutral.

One more spinal movement.

Actually,

Two.

We have twisting.

This one's called tapping on the door of life.

Very powerful,

Self-regulating and warm-up for the spine,

Getting in that dimension of twisting.

It could be done gently.

Maybe if that's too much,

Do something like this.

It could literally just be turn and look slightly behind you.

Turn and look slightly behind you.

We can always find a version that will work for everyone.

A couple of inhales and sighs.

Then one last little playful movement for the spine.

It's to go into spinal waves.

See if you can ripple your legs to bend and straighten as your tailbone tucks and lifts,

Creating a little cycle,

A wave undulating through you.

The arms can just hang out in your embracing position and go along with the waves.

This is such a good one for warming up the spine because for so many reasons,

It's like you're sending a pulse of energy through,

Of sensational awareness.

That pulse is like a big ball of energy we can feel move through the body.

Then in that feeling,

We can feel where the blockages are in our nervous system,

In our spine,

And in a way hone in on those areas to free them up and get the shaking moving there.

Let's come into the last bit of our warm-up,

Another voluntary shake.

This time a little more active,

Or you can keep it yin if you want.

Let's go into our bouncing our heels.

Let the heels bounce.

Every time they hit the earth,

It's like it's banging.

It's sending a pulse through your body,

Up the legs,

All the way to the head,

Through the spine.

Let that.

.

.

Let's make some sighs.

Inhale.

Let the bouncing bounce the sound.

Whole body wiggling and jiggling a little more forcefully.

Maybe if you're feeling activated,

You can start the kangaroo hops.

I've got to acknowledge Australia.

This modality,

I started it,

And it's based out of Australia.

This is our kangaroo voluntary shake,

Hopping.

That will really activate and tire out the legs.

The arms can be free.

It's more active than class one,

But there's still a woo way.

It's like let the body lift and express from that sense of energy,

Abundance of energy coming in.

Maybe we're a little forceful to hop and tire out the body.

Option to,

If you're really feeling strong legs,

To sink a little deeper and hop.

Fatigue those leg muscles.

Hoo.

Horse lips.

I can't forget that one.

Let's do that.

Let's keep making the sounds,

Wiggling the lips.

That will relax the vagus nerve.

You can play with as well.

Shake a leg,

Shake a leg.

Lean on one side.

Internally rotate it and shake.

Switch sides.

Internally rotate and shake.

Switch sides.

External rotation.

Then the other side,

External.

Beautiful.

Let's ground this in.

Inhale the earth energy up.

We're doing another integration with the earth.

Inhale up.

Then turn the palms in.

We want to wash ourselves with this earthly energy.

Like a waterfall washing over us.

Grounding out the old as we come into us.

Balance by rooting and centering.

Inhale.

Turn the palms in.

Wash.

Feel the heaviness,

The old,

The density.

Wash down into the earth.

Inhale.

Energetically cleansing.

One more.

You can bring a hand on your heart,

A hand on your belly.

The intuitive mind in the heart,

Instinctive mind in the belly.

Breathe into your palms.

Feel and set an intention,

If you like,

For this journey.

Maybe it's a continuation from your last intention or just to see how the tremorine wants to move you today.

Beautiful.

Let us soften the hands.

We're going to come into one of our strongest shapes,

Actually,

To kick it off.

One of our strongest tremorine-shaking medicine shapes.

Come into our stork,

Lifting one knee.

So cool to hold on to something for balance.

Then,

Basically,

Straightaway we're going with the tiring out strategy.

Lift that leg as high as you can.

Woo-way,

Like,

Yeah,

There's a lot of effort to hold it up.

But it doesn't necessarily have to be 100%.

Relax the ankle and toes.

Hold that leg up.

Eventually,

Probably pretty quickly,

It'll start to tremble.

Sometimes slight internal or external rotations will help it go.

And then you could keep holding it as high as you can or as soon as you start shaking,

Start bit by bit the process of relaxing the leg down,

1% at a time,

Very slowly,

Only as fast as you can hang out in the shake.

Or if you just get too tired with it,

You can,

Of course,

Stop and rest.

And eventually we're using the strong,

Active strategy of tiring the muscles out to find the shaking,

To build a relationship with spontaneous shaking,

And then hanging out with that to build that connection and eventually be able to rest it all the way back down into our mountain stance,

Maybe still leaning most of the weight on one side and then eventually shifting the weight.

And bang,

We're in the softest shape we can be in standing,

Our mountain stance.

So,

Let's do the other side.

We won't stay too long in these strong ones because at this beginner stage,

I'd say it's more about just either moving stubborn tension because sometimes the big,

Young muscle groups need this strong stuff to kind of shift the blockages.

But the intention here is even more so to reach the main aim of this course is to build our relationship with our tremor mechanism.

So as soon as that leg starts shaking,

By fatiguing it,

Tiring it out slowly,

Bit by bit,

Just melt it one little percent at a time,

And maybe you make it all the way down.

Maybe you make it part of the way down.

Eventually,

As you build your connection to this,

You will no doubt make it all the way down.

And then keep playing with that if you want,

Or let's try our first squeezing strategy to tune in.

So just like we did coming into flexion,

Squeeze everything,

The feet,

Grip,

The knees,

The quads and hamstrings,

Even the pelvic floor and belly can hug in,

The chest,

The arms,

The fists,

The face.

The idea of the squeezing strategy,

It's kind of like the range of motion strategy,

Except it's squeezing the muscles into activating position,

An active position.

And from there,

You might start to feel like it then starts to vibrate,

Or even fatigue.

A lot of these methods kind of cross-pollinate.

And the idea is we don't want to just let the squeezing go.

We want to,

Just like in our range of motion strategy,

We come out nice and slow.

I want you to let go of the grip,

The squeezing,

Bit by bit,

One little percent at a time,

Towards your mountain stance.

And don't force anything,

Just listen to the signals,

If and when they arise.

It might be one little bump,

A lack of smoothness,

A vibration,

A pulsing.

And eventually we want to tune into whatever resonances,

Frequencies,

Or shaking stations that that starts to awaken.

Maybe it's just a little bit,

And then it stops.

Ah.

If you're in it,

Hang out with that for a bit.

Allow this shaking station to just dissolve.

Ah.

And then one more to squeeze the other way,

One more here in standing.

Squeeze those back muscles together,

The lower back muscles,

The shoulder blades kiss.

Tuck your chin down and in.

Squeeze your jaw a little bit.

Grip the earth.

Squeeze and hold.

We want to hold the squeeze for a bit.

Allow the energy to move in,

The activation to occur.

Feel parts of you,

Maybe you're not so used to feeling.

And then slowly,

So slow we can barely see you moving,

Start to melt the grip.

And maybe no shaking arises,

That's cool.

This is already very therapeutic all by itself.

And then if you get the sensations of tremor,

Allow it go with how that wants to turn on,

How that wants to move you.

Surrender to it.

Allow it.

Basically surrender towards your balance,

Your center,

Into the most relaxed standing shape you can be in here.

And then if you want,

Bend the knees,

Hang forward,

Hanging monkey.

Here we can sort of halfway lift and lower,

Little micro move of the spine.

So the ranges of motion can be little micro movements,

Maybe the knees bend and straighten,

Or perhaps you made your way there so slowly that you never even stopped tremoring.

This hanging monkey is one more option here today in standing.

Eventually it'll just all move you how it wants to.

A couple more breaths here to surrender and allow it to express how it wants.

And then let's integrate this practice,

This section of this practice.

Inhale,

Earth energy up.

Turn the palms in and wash yourself head to toe,

Grounding the excess old energy,

The charges that are discharging.

Send it down into the earth.

Inhale fresh energy in.

Exhale like a waterfall,

But doing a body scan to feel and sense and encourage the energy to ground down into the earth.

One more.

It's beautiful.

Let's move down to the earth.

Okay.

We're going to do our shaky plank.

So another strong shaking medicine shape.

Leave it if it's too much.

No fists.

Anytime you're on all fours,

Fists,

And usually forearms as well is a good option if the wrists are hurting.

So shaky plank.

Micro bend the elbows.

Micro soften into the shoulders.

Relax the head down slightly.

Let the knees be soft.

And then here,

Bend both knees towards the ground and then press the heels back to lift the knees.

So we're going for the range of motion strategy and because it's a strong shape,

It's also simultaneously you'll likely start shaking just because the muscles are getting fatigued.

So nice and slow.

Maybe you go through that a few times before you feel the legs starting to shake.

And what I love about this really active strong position,

I find it often kind of gives me nice releases up and down the spine,

Kind of up and around the vertebrae,

The pelvis.

So because this is quite a strong one,

You don't necessarily need to stay very long.

You can stay for a bit if you want.

But then as soon as you get tired here,

Drop a knee slowly and then bang,

You're in modified shaky plank doing one side.

Maybe even the arms soften and micro bend.

You can get some orams going here.

Less is more.

I'm going to give a lot of suggestions.

At this point,

A shaking medicine class often branches out like a tree where everyone will be kind of trimmering how they need to trimmer,

Looking quite different.

So they'll give quite a few suggestions.

Stay in any spot or go back to any position that's really working for you today.

And even better if it kind of moves you how it wants to move you.

So option to drop the left forearm.

And if you won't kick that leg into the air,

Maybe the transition is so slow that it's like,

Oh,

The leg never stops trimmering.

You're just playing with it now in a new way,

A new angle.

So get a little creative,

External and internal rotations of the leg,

More bent or basically any of those possible hip mandala angles is fair play here.

We can even kind of a little bit extend the spine and flex.

Tuck the tailbone,

Tuck the chin.

Lots of possibilities here.

Drop the knee.

Come into the other side,

The other shaky plank.

Modified shaky plank.

If you want,

You can start from birth again.

See if you can get that one going and then hang out with that for a bit.

And then drop the other knee.

One leg bending and straightening.

It should be a bit different than the other leg,

So wait patiently for how this leg wants to spontaneously activate.

Clearing at roots.

If you feel it,

Float the leg.

Option to drop the opposite forearm and just explore any rotation.

Kind of extension or flexion.

Each time you do this,

Your body,

Good chance it'll say,

Hey,

I need another.

It'll access more angles,

More positions.

I love in these strong ones,

Like when the leg gets kicking,

It's like,

Ah,

Kicking out the old,

The gunk.

I imagine like a horse kicking.

It's like,

Ah,

Get it,

Get it out.

So it can feel a bit like that.

Ah.

Both knees,

You might come to center.

Play a little bit with something softer here.

A softer option would be like the cat-cow or tuck the toes and you can play anything in between kind of the all fours and the crouching tiger.

Get the spine going,

The pelvis.

With all that activating warm-up,

It may be getting easier and easier to hang out with the tremors in a softer and softer position.

Let's move back to child's for a little integrative rest.

Maybe your forehead kisses the earth.

Let's bring the shake to stillness.

We're going to be wise and turn it off just as we turn it on.

This is finding balance in our practice and learning sustainably building our capacity to utilize and regulate with this beautiful innate self-regulating mechanism.

Feel the energy.

You likely feel the pulse,

The vibration of the shake becoming more internal,

Pulsing through you.

It's a sort of power that's awakening.

Your potential energy that you can use often in yoga terms,

Kundalini awakening.

That's a big part of activating here.

You could call this modality yin kundalini yoga.

We get the gunk out of the way and we soften into the surrendered state of allowing our potential,

Our power.

It just wakes up.

It starts flowing through us from wu-wei,

Effortless effort.

Keep resting if you feel to keep resting.

Good chance we've already moved a lot.

I want to play with this locust again.

We're back on the belly,

So lift.

We're going to do the strategy,

The discovery strategy of squeezing.

Squeeze all those back muscles here.

What can we do?

Squeeze the shoulders into their sockets.

Squeeze the shoulder blades together so they kiss.

Squeeze the lower back muscles.

Lift the legs.

Maybe you gently squeeze the hamstrings and the glutes.

Tuck the chin slightly and pull the head in.

Maybe clench the jaw.

We're squeezing.

You may start to vibrate and spontaneously shake from the body fatiguing.

From that point,

Start to slowly relax out of the squeezing bit by bit.

Maybe the shaking awakens as you relax out of the squeezing.

Like the slow strategy of moving slow,

We need to move slow out of the squeeze,

So fiber by fiber.

Feel your muscles,

One little bit at a time,

Soften.

Notice when and if the vibrations,

The pulsing,

The quakes,

Could be like an earthquake pulsing through.

It could be super subtle,

Like an internal current of vibrational energy.

Anything in between,

Notice and allow the shaking as it wants.

Hang out in it.

Eventually build and melt all the way to the earth in complete relaxation,

Hanging out in a shaking station.

It could be as you're learning this that the shaking stops somewhere along the way,

Along your way of relaxing down to no effort.

If that's you,

Then do this lifting and squeezing strategy one more time.

If you're in a shaking station here,

Just hanging out like this.

Ah.

Remember the hammy love from yesterday?

Yesterday,

Whenever you did class one,

I filmed it yesterday.

Bending and straightening the hamstrings,

The knees here.

You can get that nice hamstrings.

Releasing,

Bending,

And straightening the knees.

Hammy love.

You can,

Anything we learn,

You can always stack and bring in.

And more and more of these things will intuitively start to happen on their own because your body's getting comfortable with it and learning.

Beautiful.

So that's another pretty strong shaking medicine shape.

The locus.

You can imagine we explore the swimmer as well.

But I'll leave that for another time.

Let's come into sitting for a rocky,

Rocky boat.

So find your boat.

Maybe you're kind of hanging on and barely just starting to balance or eventually floating.

This is a boat where we're not aiming to hold it up as high and as strong as we can.

We just want to float a bit,

Feel the weight in our center.

And then maybe gently go into a stronger,

Lower,

Or higher shape just until our boat becomes rocky.

And then from there,

Start to soften a bit.

Maybe come in a bit to use less effort and hanging out with your rocky boat.

This is going to both activate and tone the abdomen muscles and a lot of the balancing muscles around.

It's going to help release tension there and also tone them.

So this class,

We not only just let go of the stuff that doesn't serve us,

But we cultivate,

We tone,

All while releasing what doesn't serve us.

At first,

In shaking medicine,

It's definitely generally more about letting go of the charges,

The stress,

Anxiety,

Trauma,

And such.

And then it becomes more and more it can be a practice for activating and cultivating our potential.

Option to lean to the side.

See if you can transition from your tremoring,

Rocky boat.

Just kind of form lands and we're in this side position.

Another beautiful position to explore hip mandalas.

I love this side position because we can access that extension through a lot of dimensions of our pelvis and hip.

Flexion,

Higher,

Lower,

Anything.

Just the first for now,

Just the first spot where the leg or you can tilt the pelvis,

Get the tremoring going.

Ah.

I do lots of play on the floor in some of my community classes and such where we play a lot with this sort of thing.

Let's come up through a rocky boat,

Try to find the quakiness and then see if you can so slowly transition to the other side that it's like you're hanging out with that quakiness.

You can think of it,

One way to think of it is like balancing.

When we start to lose our balance,

Our body goes to correct.

That's another way to tune in.

We'll look at more in the intermediate and advanced stuff.

Ah.

And the Cheki Medicine Qi Gong that I'm creating as well,

Coming soon.

One of my first advanced courses,

I'm calling it.

Just play with this side.

Ah.

Hip mandalas here are pelvic tilts.

See,

We can get very creative in our exploration.

And more and more,

The tremor will actually just move us how we need to be moved.

Let's melt onto our back.

A wave of micro-resting to a little body scan.

Feel the effects of the practice so far.

Feel any charges,

Any energy that's rising up,

Any feelings of like old stuff arising,

Perhaps our emotions,

Feelings,

Old aches,

Tensions,

Be with it.

Witness it as it is without any judgment or avoidance or attachment.

Be in this kind of wisdom state of conscious witness awareness.

If you've had enough shaking,

Keep resting.

If you want to do one more round with me here,

Bend the knees.

We're going for,

Let's go for a full shaky cockroach.

It's one of our strong ones last time we did the legs,

So start there.

Again,

This is,

This is a bit,

The tiring strategy can happen here.

Holding the legs can pretty quickly fatigue the muscles.

And then bang,

We start to quiver and tremor.

And from there we can soften and surrender to it and it's moving us how it wants to move us.

We can also hear range of motion,

Explore,

Bend and straighten our legs,

Our internal,

External rotation.

And find different frequencies,

Shaken stations.

What do you need today?

Let it be from a kind of intuitive,

Instinctive feeling.

Allow yourself to find what you need.

Now,

Without describing too much here,

The arms can get into it.

These are more subtle parts of the body,

So generally a little bit harder than the legs for most people.

Just intuitively,

Like you explore and micro-move the legs,

Do that with your wrists,

Elbows,

Maybe a bit the shoulders for full shaky cockroach.

When all four limbs get going,

Allow yourself to sound.

If sounds or emotions want to express,

Allow it.

Ah.

Ah.

Mm.

Mm.

And then we've had enough with that one.

Let the feet come down and the pelvis presses up for bridge.

Here,

Let's play with the merging of our butterfly and our bridge so the legs can,

At different foot positions,

The knees can go in and out nice and slow and the pelvis can pop.

One or the other is more than enough.

Sometimes the combination will happen,

Bringing the body into more and more freedom and expression.

The pelvic angle can micro-tilt to sometimes just changing the angles enough to allow the energy to start flowing through.

And then stay with that as I try out one more squeezing strategy.

This one,

I'll call it the gentle crunch,

Which can be done in pretty much all of these four positions,

On the back four positions.

And that's to just slowly lift the back of the head,

Upper shoulders,

And we're doing a crunch,

Essentially squeeze the belly muscles on and in.

So squeeze the belly,

Squeeze the muscles into it,

Hold the squeeze,

And it might start trembling at some point from getting tired.

Or eventually,

After like 10 seconds or so,

Start to,

One little micro bit at a time,

Micro muscle fibers start to release the squeeze of the belly.

And even if,

And as you start tremoring,

Keep releasing the squeeze slowly and let the tremoring evolve until you're resting all the way down.

And the idea of the gentle crunch is to help stimulate the shaking deep in the belly,

Deep in the serres perhaps,

And the legs,

The butterfly,

The bridge,

All that can still be doing its thing possibly.

But don't try to do too much.

Let it be more like it's just a happening if it's ready,

If it wants.

Less is more.

Less is more.

So last little bit to kind of free flow,

Free explore.

How can you go deeper by doing less?

Let it move you how it wants to.

There.

Anything we've kind of explored might start to express or even anything else that wants to spontaneously move through.

Ah.

Those sighs out,

Can't emphasize how powerful that is to soothe and relax.

And anything that soothes and relaxes will help us go deeper.

Last five breaths you say before making your way to your final integrative rest.

We don't want to over shake,

So be wise.

Be wise and ground and integrate this practice as you sustainably cultivate this,

Your connection with your therapeutic tremor mechanism so that it can benefit you for life.

Gently build your capacity to hold and move this energy through you.

Okay,

Now making your way to stillness.

There may be a deep current of vibrational energy still flowing through you.

As best you can,

Commit to this stillness.

Scan your body internally,

Interoceptively feel sensations.

Breathe into your belly.

Merge into the vibration of the earth beneath you.

Go ahead and stay and rest a bit longer if you'd like.

Even go to sleep if it's the end of your day,

Perhaps,

Or keep meditating.

When you're ready,

Bring in some intuitive movement like you're just waking from a nap.

Ah,

Animalistic kind of like squeezing and stretching some feeling.

Working out the kinks,

Preparing your body to move again.

Rising.

One last little alignment of the spine to ground and center.

Big belly breath in.

Enhance your energy.

And then let all that fresh energy just trickle into every cell of your body,

Ready to take on the rest of your day.

Hope you have a beautiful rest of your day.

I'll see you in the next one.