Hi there.
This practice is called Thaw.
It's a nervous system regulation practice designed to move you out of a state of freeze and dissociation and into a state of safety and connectedness.
You may do these exercises sitting or standing.
Feel free to make any modifications that might make you more comfortable.
If you'd like to begin with standing,
Stand comfortably with your feet slightly wider than hip-width apart.
Relax the arms down by the sides.
Bend the knees slightly and begin swaying from one foot to the other,
Shifting your weight to the right and to the left.
Noticing how the ground feels supporting you.
Noticing if you favor one side.
Just taking a moment to be with that movement.
Next,
Ground both feet and begin to rotate the lower spine with the arms swinging around the body.
Imagine the spine as if you're wringing out a towel.
Take a moment to try that movement.
Next,
Place both hands on the hips and inhale,
Arching the back and gazing up towards the ceiling.
And then exhale and draw the belly button towards the spine,
Curving the spine in a C-shape.
Once you've taken a few inhales and exhales in this way,
Move the hands to a butterfly position over the chest,
Crossing one thumb over the other.
Move the hands up towards the shoulder blades and then back down towards the collar bones,
Connecting the back of the body to the front.
Continue to try this movement on your own.
Relax the hands down by the sides and draw the chin up to the ceiling on an inhale.
Exhale and drop the chin to the chest and then roll the neck from side to side,
Continuing to play with intuitive movement.
Wiggle the jaw from side to side,
Drop the jaw,
Soften the cheekbones,
And then place the heels of the hands on the forehead.
Inhale and drag the heels of the hands up to the hairline.
Exhale and drag the hands down to the eyebrows.
Repeat this movement as many times as you need.
Finally,
Clasp the hands behind the head and look up towards the ceiling.
Breathe deeply and shake it all out to release.
Repeat this exercise as many times as you may need.
