Class 3 - Intuition & Instinct | 6/9

Our third class is a more yin version of a SM journey done entirely on the Earth emphasizing that embodying SM significantly grows our intuitive & instinctive intelligences.

To 'advance' in SM we need to more and more let go of control, surrender, allow, think less with the logical mind, and relax into parasympathetic dominance. As your relationship with your tremor mechanism deepens you'll be able to trust it more and surrender will get easier and easier. Eventually, it should feel deeply as though your genetically encoded animalistic intelligence is what is shaking you. Less is more! Go deeper by doing less.

In this journey we explore/review some of our various discovery strategies such as the Range of Motion, Micromoving, Squeezing, and gently Fatiguing the muscles. We also add in the important strategy of Neural Rewiring or Neurogenesis. Exploring our body in new or creative ways helps us to find those numb-frozen charges within us and the deficient parts that need some fueling.

Transcript

Hey,

Welcome to class three.

This one is about awakening more and more instinct and our intuition,

More and more we want to be listening to these intelligences within us.

So today is going to reflect a yin shaking medicine journey,

A much more relaxed journey relative to the others.

And we're going to look at some somatic concepts like sensory motor amnesia,

Titration,

Pendulation as well as this feeling charges in our body which might very well be connected deeper to the emotional body and the trauma.

So eventually if it hasn't already deeper and deeper stuff,

Stuff things will unravel and we'll need to integrate them,

Fill them to heal them.

So the basic approach is to any time it gets too much or overwhelming or it's strong like yeah it's good to feel it,

Kiss the edge,

Essentially titrate into it and then back off and integrate,

Less is more.

Let's get into it,

This yin journey.

So we'll start on our back.

Let's go into this fetus curl up into a beautiful ball,

Head can rest.

And by the way,

Pillars or cushions may be supportive here if you want to use those at any time.

Let's take a few abdominal belly breaths which should relax our nervous system long,

Slow and deep relative to your pace where you're at in this moment.

So belly,

Diaphragmatic breathing,

In and out,

Lower sigh or out breath.

We can inhale through the nose if you can,

And sigh out.

And ahhh.

I'm going to start a gentle rocking,

Side to side,

Give a nice release for the back muscles.

Tuck the chin if you want to curl more into a ball.

And then we'll rest the feet down about hips width or so and start windshield wipering the legs.

Nice and slow and gentle.

Stop at your edge and then turn around,

Go the other way,

Bit by bit.

You may increase your range of motion.

Here we want to articulate and explore our pelvis and our hip.

And also we're getting some nice cross knee joint openings and articulations as well as the ankles.

Windshield wiper the legs.

And then we'll plant our feet about hips width.

Let's float the pelvis a touch.

And remember these three dimensions of the pelvis?

Let's explore those.

Tilt,

Tuck your tailbone,

And then lift.

Feel that a few times,

Tuck and lift,

Tuck,

Lift.

Now what about one goes up the side body and one down the side body?

So like this.

And when the pelvis is just barely floating,

Kind of let your legs and knees be soft so they gently articulate with the movement.

And we're exploring here.

We're being creative and feeling a bit with the idea of neural rewiring.

That's a strategy all in and of itself is to feel new parts of us that we're not so used to feeling.

Feel those places that are numb or in sensory motor amnesia.

And by feeling it,

We start to wake it up.

How about we go up to the sky and down to the earth?

So like this.

I love exploring the pelvis here.

The pelvis,

As you probably know,

Can hold on to a lot of tension and it's part of our roots.

So we want to open up this area so energy can train.

These exercises are amazing for that.

Beautiful.

Let's curl into a ball,

Except without holding the sand.

We just want to ground and then we're going to twist,

Twist left,

Twist right.

The legs and arms are going in opposite direction.

Softly.

You can go as soft as you can,

So we're still maintaining yin.

Not too activating,

Curling and twisting.

And then let's rock a little bit,

Just gently up and down the spine.

If it's too much for your vertebrae,

Leave it.

I'm going to come down and one of my all-time favorites is rolling.

I want you to send your arms up.

Only use enough effort to do the roll.

Roll one way and then back the other way.

See if you can roll like your sourdough bread,

Roll into a complete 360,

Go slow.

Use enough effort to keep everything safe,

Otherwise melt.

Use minimal effort,

Kind of massaging into the earth,

Rolling the fascia,

Rolling the sourdough bread.

Let's come over to the side position.

Let's explore here.

So we're going to take in,

By the way,

This could be on a pillow,

You could be down.

I want to go on this slightly more upright.

Let's explore mobility,

Kicking around,

Extend the spine,

Bring the knee in,

Flex the spine.

Beautiful.

Open the knee,

Maybe go a little higher.

There's so many angles here,

I want you to explore a few angles.

And then let's open our side butterfly,

And then from the side butterfly,

Let's bring the knee down and then lift the foot.

I want you to squeeze into muscles around the pelvis here.

There's a lot of troublemakers around here.

One of my Zentai Shiatsu teacher,

Gwen,

Talks about these troublemakers a lot.

So the idea is to kind of lift the leg at an angle and squeeze into maybe the rectum,

The TFL,

The glute,

The glute med,

The glute max.

Just squeeze and let go.

Find a new angle,

Squeeze,

Let go.

You might feel like a funny line activating here.

This will help us by touching,

By squeezing and exploring,

We're opening the neural pathways,

Which sends a signal to our nervous system to say,

Hey,

Open this area up,

And the tremoring will be more likely to activate there.

Okay,

And then let's go into back down,

And we're going to roll again,

It's a nice floor play,

Rolling,

Rolling,

And then we're going to swing our legs around and rock to the other side.

I'm only going all the way around so I can face you,

And then explore.

Let's explore with this side,

Extend here,

Extend through the spine and the pelvis,

And then flex through the spine and pelvis,

Beautiful,

Extend,

Flex.

We're warming up,

There's no right or wrong warming up the physical kosha,

The physical body.

Make little circles,

Higher,

Lower,

Wider,

Extend and flex.

Get a little playful,

A little creative,

And ideally kind of moving in angles based on what you're feeling and sensing,

And let's play with that butterfly.

Butterfly,

Open,

And then lift that knee down,

Lift the foot,

And then start to squeeze.

It's almost like also doing a bit of a side body crunch here,

And then let the squeeze go.

Squeeze,

Try to find another angle or anywhere particularly in the hip,

Or it could be like an outside line of the leg that you're feeling it.

Squeeze and release.

We're doing it a little faster than the squeezing strategy for tuning in.

We're just trying to gently activate areas that are blocked,

Or numb,

Or tense,

And then release.

Squeeze and release.

A couple more times,

Find any angles that help you access parts in you that are tense,

Tighter,

Simply you're not used to feeling.

It could be a completely new area,

A new part of the body for you,

Supporting neural rewiring,

Neurogenesis.

Okay,

And then let's come down.

Roll again.

This rolling is like a chance to reset.

You might find yourself in any beautiful extension or opening.

It could be like a pressure point presses somewhere into your body.

You hang out there for a moment,

Getting nice,

And playful,

And creative,

And deep in feeling.

Let's come to our belly,

And we'll simply windshield wiper our legs side to side.

Bend the knees,

Kind of like we windshield wipered on the back.

Like we're now doing it on the belly.

Getting into those hips.

As you go to one side,

You might feel like the hip kind of release,

Or kind of change angle there,

The pelvis.

Beautiful.

Beautiful.

Let's cactus our arms,

And let's do a gentle version of the lift we did.

Lift your left arm,

And lift your right leg.

Just a gentle squeeze through the cross-fibers of the back,

And then release.

Lift the right and the left,

And then release.

Left and right.

Release.

Left and right,

Or right and left.

Release.

And then rolling one more time.

Come into any nice openings,

Twists,

Feeling.

See if you can roll all the way through,

60 degrees.

Now we're going to meet on our mat,

On our back.

Let's do a little energy cultivation here.

Laying right in this beautiful shavasana.

Option to have your palms over the pit of your belly,

And let's come into stillness.

Notice your breath.

See if you can center your awareness and your breathing at the pit of your belly,

Right under the palms of your hands.

A bit under your belly button,

This is the dantian.

And imagine as you inhale,

That point is filling up with energy,

From like an intesimally small point that is your gravitational center,

And you inhale into it,

And it expands like a giant beach ball.

And then as you exhale,

Condense the energy there.

And I want you to find your rhythm,

Where at the bottom of the exhale,

Your nervous system naturally starts to then inhale.

And at the top of the inhale,

There might be a pause at the top or bottom,

And then the nervous system should naturally say,

Okay,

Ah,

Now.

The whole breathing can be through your nose.

Ideally through the nose,

Maybe the exhales have a sigh out through the mouth.

That's beautiful.

If you can't breathe through your nose,

Breathing through your mouth is fine.

And here in more stillness,

We're cultivating our energy body through breath.

The breath ought to be slowing down,

Deepening,

And moving us into more relaxation.

Deep abdominal breathing like this also significantly supports us to ground and integrate and process any charges that might arise in our practice,

Which can arise certainly even in the warmup we just did.

In shaking medicine,

This is our baseline breath.

You can always come back to this for grounding and for giving your body more energy to use to actually navigate the tremor mechanism and move the charges that are unraveling and process them.

Ah.

Let's go into feet at hip's width,

And let's gently and slowly enter the discovery phase,

Becoming open to finding tremors.

Let's do our windshield wiper legs where we'll go back and forth using the range of motion strategy.

So go nice and slow.

Expect it when you least expect it.

There's no rush to find it.

Each time,

Go a little slower and more relaxed and hang out.

As a shaken station starts to arise,

Then hang out in it.

It might be over to one side or more in the middle.

And straightaway as you start accessing it,

This is a yin,

Extra yin-themed class,

But also really we advance in shaking medicine by accessing the shake in more and more softness.

So as soon as you start finding a shaken station,

Let the next inquiry be,

How can you go deeper by doing less and surrendering more,

Allowing more?

It could be by relaxing any part of your body,

Even just a little bit,

Or softening the logical thinking mind.

And even as you start tremoring,

Maybe the exploration of the windshield wiper legs,

Gently it can stay on.

Even as you tremor,

You can make little micro tilts and adjustments to encourage the shake to either enter the next resonance of depth or to encourage it to evolve and move through the body.

Maybe you start to play,

And anything we've been doing can arise.

Like you might see the shaky butterfly came online.

Go with it.

You can hang out in anything as long as you want.

And everything is a suggestion,

An invitation.

Less is more.

Even one shaken shape here is more than enough to get profound benefits.

Allow your shaky hammock to come into play here if you want.

Float the pelvis and start micro exploring these three dimensions of the pelvis,

Micro moving slowly,

Tuck and lift the tailbone,

Go up and down the side body,

And then up to the earth and sky,

Or any kind of combination.

It could be any angle in between.

There's so many dimensions.

And get a sense of,

Okay,

Where's the spot in this moment?

Find the shaken station.

And then let go of the doing,

The discovery phase,

And be in the shake.

Maybe we'll come back to it soon enough.

But be sure to,

Once you find a shake,

To then surrender to it,

Which you can do by coming back to the breath to help you relax more and get out of thinking and doing.

That's one beautiful tool.

Relaxing more.

And allow the shake to deepen just by doing less.

And more and more it'll kind of move you how it wants to move you.

Growing your intuition and instinct.

This hammock movement really,

It can help us find angles of all the fascia and tissue and muscles.

Maybe some of those troublemakers that are all around the pelvis there and hips.

And when we sort of feel these bits and tune into them,

The trimmer takes us deeper into it.

It's like it just knows how to get in there if we just let it.

This is a instinctive mechanism.

Like an immune system for the electrics of your body.

And one thing I love about these getting quite somatic and creative is with all the pelvic angles here in our hammock,

We can also kind of let the knees windshield wiper to one side or the other and still kind of play with different micro-movements.

Eventually even this play we're doing kind of happens on its own through surrendering.

And just let it move us how it wants to move us.

Let's take a little micro-rest.

So you can lay in Shavasana or maybe come into that fetus where we hug our knees in gently.

Practicing turning the shake off because this is so important for the safety,

Longevity and sustainability.

And so we stay grounded and don't fry the electrical equipment of our body.

So we still want to be relaxed and soft and melting just as we're relaxed when we're therapeutically trimming.

Maybe some residual trimmers happen just bit by bit.

As you master this more,

Encourage it to all remain in stillness.

A master of the shake can express it and also contain it.

This is in a way a deep power,

Kundalini if you will,

Through the yoga cleanse that we're training,

We're awakening in our body.

So let's go into gentle rolling.

A little reset rolling.

See if you can roll in a full 360 degrees.

And then by doing this slow and relaxed,

You can intuitively bend your elbows and knees to kind of explore different angles.

At any point you might get,

You might find an unexpected shaking station,

Like a sensation arising.

There might be some skippiness or bumpiness,

Some shaking that wants to express there.

That's a beautiful way to explore and tune in.

So stay with that for a while if that's happening for you.

Or let's come to our belly and explore our windshield wipers.

This time with the intention of feeling for the signals that our body gives us.

That there might be some trimmering that wants to be explored there.

So go nice and slow and relaxed.

There it was.

Once it happens,

Maybe it's like a little shake,

A quake and it stops.

So then narrow your range of motion to that area.

Micro move around it until more and more you can sustainably hang out in that shake and allow it to express through you.

Mm-hmm.

The baby kicking can happen here too.

There's really infinite,

Limitless possibilities,

Infinite shapes and expressions.

Mm-hmm.

Option to stay with that a bit,

Or for a little bit of yang,

A little bit of the squeezing strategy,

There's cross lifts.

Left arm,

Left cactus arm,

Right thigh,

Right leg.

Squeeze through that,

Those cross fiber muscles of the back body.

And then,

Because some of us may,

Even though this is a yang class,

We still may need a bit of that yang to be activating the tremors so we can start to cultivate a relationship with it.

And also some of the stubborn knots and blockages in our body can sometimes need the stronger stuff,

At least for a while.

So remember with the squeezing strategy,

Kind of like this slow moving range of motion strategy,

We squeeze,

We hold the squeeze to kind of activate,

Bring energy into the area.

And then we slowly take a good long time to 1% of the time melt out of the squeezing,

Relax the squeezing.

And then if spontaneous movement arises,

Go with it.

You might do that a couple times on that side to find it.

And this one can kind of merge with the windshield wiper legs exploring or kicking.

A couple of breaths,

A couple of sighs.

Allow emotions to move through when they want,

When they arise.

Beautiful,

Sigh it out,

Cry it out,

Laugh it out.

Growl it out,

Animal noises,

It's all beautiful.

So here,

Let's do the cross lift on the other side if you want.

So lift the right arm,

The left leg.

Let's squeeze the back body.

Ooh,

I feel something nice wanting to release there.

So squeeze into it,

Hold for a bit.

And then effortless effort as you start to slowly,

So slow we could barely see you moving.

1% of the time relax out of the squeezing and melt.

And allow the body to quake and release like these charges,

These pent up charges are starting to discharge.

Think of it as the shaking allows like a compressed spring that's been like holding on.

It's finally,

It's able to just,

Until it comes into equilibrium,

Discharging whatever tension pattern is discharging.

And then naturally as it releases,

The body will kind of move itself into the next tension pattern to release.

There's no rush.

Some patterns take a mere second to dissolve.

Others might take many minutes or even many sessions to completely dissolve.

Time in this doesn't exist.

We need to go into the timelessness of the subconscious mind,

The timelessness of our animalistic instinct.

And then here let's play with the dissolving strategy.

So perhaps one of the most advanced strategies,

Also the simplest.

So I want to,

Let's turn the shaking off.

Have a little micro rest,

A little micro integration.

And maybe your journey right now is you need to rest for quite a while.

Come into that stillness.

Come into breathing.

Maybe lay your whole front lying completely on the earth.

Have a sense of merging with the earth.

I just need to be careful not to block my mic here.

Merge with the earth,

Breathe into the earth.

A sense of composting the energies that don't serve you into the earth and absorbing fresh abundant energy that does.

So here,

Take your time to come into this one.

What I want you to do is to keep relaxing and keep surrendering.

And explore,

Like if you've ever done yoga,

Knee jerk,

Keep just relaxing every cell of your body,

Every muscle dissolving into the earth.

This is the dissolving strategy.

And it's like you're becoming more and more transparent and light.

And if there's any heaviness,

Any density,

Any charges within you that wants to start releasing with the tremor mechanism,

Then you simply allow it.

Allow it with your willpower,

Your wisdom mind.

And that's one of the most,

Probably one of the most powerful ways to tune in is just to allow your body to start tremoring because it's either subconsciously or intuitively felt something that wants to discharge.

And then in a completely relaxed state,

It starts to go.

Now,

That's the super yin way to tune in.

Some of you will no doubt get that now.

Others will take a while.

Sometimes we need to be quite proficient at this before that one really starts to land.

Like in the intermediate,

Where it's second nature and such.

So,

If you landed in that one,

Stay with it.

If you haven't,

Let's play on our side.

Because if you are in that one,

That's more powerful than what I could,

The suggestions I'll give now.

So here,

Let's play with the side body leg articulations.

So these lift that foot.

And actually I'll get a little bit more relaxed down here this time.

And what we'll do is we'll squeeze that knee in,

Squeeze these troublemakers,

The glute,

Glute men,

Glute med,

The TFL,

The rectum,

Really just any of it.

Squeeze into that area.

Side lying hip abduction.

And then slowly release.

And allow the tremoring to turn on within you here how it needs to.

So you can,

Maybe you find a shaking station and then you just spend lots of time there hanging out.

Or maybe there's options here.

You see,

We could tremor there for a while and then go for another angle,

Squeeze into some other muscles,

Tendons,

Tissues,

Any of that fascia.

And then go,

And then relax out of the squeeze using that squeezing strategy again.

A little side crunch can be nice here to lift,

Squeeze any,

Can even be muscles down in the leg or how they attach into the pelvis.

Squeeze,

Maybe a little side crunch can help us get a release there.

And you might shake it,

Shake while you're squeezing or it might happen as you relax out.

Do either way,

Do begin the journey of relaxing and allow it to deepen through softening,

Surrendering.

Again,

Less is more.

So lots of options to try on.

You might even do these classes multiple times and get different things out of them each time.

Option for the pelvis to have a little tuck and lift.

So even the pelvic articulations here could help move it up into the belly,

The torso,

The spine.

And allow it to kick or raise,

To explore.

We'll gently make our way to the other side and play with this side,

Different side.

It'll likely,

It'll likely be different.

Different spots,

Different shaking stations.

So play with lifting that foot.

Let's start to,

Maybe it's squeezing the heel in,

Squeezing the knee or even the hip into the hip socket.

That's a nice way to think of it.

And feel any tension or tight blockages here.

Sometimes a little massage is nice,

Just a compliment to help you feel where the tight spots are.

A little side crunch to compliment as well if you want.

And then slowly release this squeeze.

And that,

Maybe that's already more than enough to take you on your whole shaking medicine journey on this side.

Or similar,

But maybe try to find a different focal point,

A different angle.

There's many possible angles.

For now,

It's not about being too anatomically precise.

It's more,

I more want you to go into feeling of finding an angle that feels like it's getting into something juicy for you.

And then squeeze.

Hold the squeeze for a bit to bring some energy,

Some activation.

And then slowly release it.

The foot could be,

Or knee could be more resting or in the air.

The pelvis can tuck and lift.

That can help it move from the leg and kind of hip more into and through the pelvis into the upper body.

Maybe the spine gently has a bit of an extension or flexion as well.

And wherever you are,

See if you can go deeper through more surrender,

More letting go.

Beautiful.

Stay there a bit longer if it's feeling good.

Or for the next phase,

We'll be on the back so let's have a rest and integration period.

The cyclical nature of shaking medicine is that it'll express and it'll come to stillness early on as we're awakening this and remembering it,

Building our relationship with it.

We need to,

We need to do that,

Take control and do that for it because it might not at first do it so we need to self-regulate this,

This self-regulation mechanism essentially until it all just regulates itself.

So melt into complete stillness.

Your abdominal diaphragmatic breathing.

Take a few of those.

Let's do a body scan.

Feel your whole body,

Your feet,

Your legs,

Your hips,

Your torso,

Shoulders,

Arms,

Your head.

Notice sensations and feelings.

What's alive in you?

What's different now from when we started?

And then this will be our second invitation to tune into tremoring through dissolving,

The dissolving strategy where we just deeply melt and relax.

No need to do anything.

Of course,

Keep resting.

If maybe you've had enough shaking already,

Honor that.

If you want one more round,

Let's start with simply allowing it with our willpower in this softness.

If something wants to discharge,

It can simply just start expressing through the body.

Maybe if that's landing for you,

Go with that perhaps for the rest of this journey because that's deep.

You just simply by relaxing and allowing your tremor mechanism,

It's doing what it needs to do to unravel the layer of your trauma onion that it needs to target now in this moment.

Now,

A good chance that won't land for everyone just yet is that's deep.

That's kind of advanced in a way.

Again,

There's no limitations here.

If it is,

Go with it.

Otherwise,

Let's curl into this ball and kind of like how we warmed up on the back,

Let's start to bring it full circle,

Gentle rocking side to side and allow yourself to go slowly enough that you can notice any bumps or quakes and then kind of hone in,

Go even slower around those spots until the shaking kind of becomes sustainable.

Maybe it's like you're holding your knees and they're just relaxing open with straight arms.

That can be nice.

Possibly your baby legs want to kick on or you're kind of floating shaky butterfly.

Early on in the beginner's work of shaking medicine,

It's often a lot of opening the roots of the pelvis down.

So if you need that stronger option of kicking the legs up and exploring,

By all means,

Maybe you explore the windshield wiper legs here.

Slowly and relaxed,

Allowing the pelvis to articulate the hip.

And you never know.

With this,

You want to expect it when you least expect it.

If you go into it expecting where the shaking is going to happen,

Then that's a little bit kind of controlling,

Right?

We want to move into this discovery phase.

We're open.

We're kind of looking for the tremor,

But we definitely don't want to force it.

We want to allow it to express when it's ready.

And there's a good chance it won't awaken in every shape.

I'm giving you lots of options so that something can land for everyone.

And if even just one or a few things land,

Then trust me,

That's making amazing progress.

And it also creates a lot of repeatability in these classes.

You could get a lot out of them by doing them multiple times.

That's true with all of my courses because every time we tremor,

It'll move us differently,

Uniquely,

And such.

Another good option,

If you want to do the,

I call this the dragonfly,

Where the hands get in.

And kind of like the butterfly,

We bring the knees in and apart.

Here we can bring the elbows in and apart.

And we might get our upper body.

The arms are generally a bit harder.

So no attachment to it or really anything.

And when you get your legs and your elbows going,

I call this dragonfly because we have four wings flapping.

The gentle crunch can get into the dance.

And I might become like a flying dragonfly.

A little bit stronger.

So it leaves the crunch out if you want.

Baby arms.

This is an ICN one where the legs can be in whatever expression or not shaking.

And then the arms,

We could just articulate here where the elbows down,

Like the wrists bending slow.

Maybe they come back or forward.

That is,

Eventually we might get our baby arms going.

That's one of these more subtle areas,

But very possible.

Now for shaky shavasana,

Trembling shavasana.

Might be able to just relax and then the body starts going.

Do that if it's happening.

Or we can bring in some micro movements and ranges of motion here to encourage it to begin.

Let's internally and externally rotate our legs.

I'm going to bring us through a few options rather quickly.

You can try them all or not.

You might get the legs wobbling from this one.

Another one is to point and flex the feet.

And you can go ahead and do the wrists and hands as well.

And there's pointing and flexing.

You might get the legs here.

In a different way,

Maybe they're still wobbling side to side.

We can tilt the pelvis,

Probably less range than some of those other shapes we've been doing.

But nonetheless,

There's a bit of tilt we can explore that might like,

Okay,

Now it's going from the legs into the pelvis.

A gentle crunch to activate the belly here can work.

The ribs poking up and hugging down.

And for the neck,

A nice one for the neck is to look slowly left,

Look slowly right.

And you might get some shaking.

So if any one of these is awesome,

If you get a couple together,

Beautiful,

Less is more.

Last little bit,

I want you to see if you can deepen it by surrendering more.

Go deeper into shaking medicine through more letting go and allowing.

Maybe you take some abdominal belly breaths to just soothe the nervous system and more that you might find that relaxation element from breath.

Bringing the energy in gives energy to help move the shaking more deeply,

More completely with our parasympathetic,

Relaxing breath.

And that relaxingness might deepen the shake as well.

Allow a sigh as an option.

Mm,

Mm,

Mm,

Mm,

Mm,

Mm,

Mm,

Mm,

Mm.

Ah.

Whatever you do,

Try to get all the way out of the logical thinking mind and into a state of melting,

Dissolving.

Go deeper by dissolving more.

And the next few breaths or so start to melt into your final shavasana.

Come into complete stillness and deep relaxation.

There may be some residual tremors.

Just do your best to cool it down,

To bring it to stillness.

Ah,

Let it all go.

Integrating this whole practice.

Rest longer if you'd like.

And when you're ready,

Bring some intuitive movements in.

Stretching,

Squeezing sounds.

Ah,

Massage if you want.

Mm,

Yeah.

Or gently push yourselves up.

Ah,

Nice tall spine.

Take a big breath in and a full breath out.

Ah.

Thank you for journeying with me.

May you feel light.

May you be free and joyous and trust the process.

Trust if things are intense or dense or challenging,

Because that can happen.

Titrate into it like kiss the edge.

Shake out a bit of that layer and then back off and integrate.

Less is more.

Cultivate a sustainable practice and enjoy the rest of your day.

Namaste.