Welcome to clearing energy with breath,
Voice,
And visualization.
You can do this practice at the end of your day or week or any time you feel you have excess or lingering energy that you'd like to release.
For this practice you can be seated,
Standing,
Or lying all the way down.
If you feel like you have a lot of pent-up or stuck energy,
You may want to stand and let yourself move during this.
You may also want water nearby.
All of the practices are completely optional.
Listen to your body and allow your intuition to be your guide.
As you come into your body,
Allow yourself to take natural movements.
There's no need to remain completely still.
Begin by settling into a comfortable position,
Feeling your breath,
Breathing naturally for a few breaths,
And just noticing where your breath lands.
And now breathing in through the nose and out through the mouth and playing around with how you exhale.
Let your cheeks relax,
Drop your jaw,
Open up your mouth.
Just waking up this channel of where we receive breath and then feeling the breath flow into your body as well.
And now we'll begin layering in optional sound.
So maybe you let out a natural yawn or a sigh.
Allow yourself to explore.
You can try a ha sound.
This can be without a tone,
As though you're saying a word ha,
Or it can be a high low tone.
Ha.
You can also play around with more percussive or forceful sounds,
Even a scream if that feels like it would release the energy that you need to move.
Continuing to feel the breath and release any sounds as we begin to open up into this clearing practice,
Hearing your own voice.
And now let's draw awareness towards your belly.
We tend to hold a lot of energy here,
So we'll give this space a little bit of extra attention.
Perhaps placing your hands on your belly to help you feel this space and to help it relax.
Breathing into your belly.
And if you'd like,
You can try a pursed lips breath.
So breathe in through your nose and out through pursed lips,
As though you're blowing out through a straw.
This is a great breath for releasing any trapped air and for also slowing down the exhale.
Breathe in through the nose,
Out through pursed lips,
Releasing everything in this space that is ready to go.
And with each inhale,
Allow your belly to expand.
Your diaphragm is a muscle in your belly that's shaped like an upside-down parachute and it inflates on the inhale.
So as you continue to breathe,
You'll actually start to feel your diaphragm massaging your gut internally and pressing out tension that you might have in your abdominal wall.
So give this some time,
Breathing into this space and allowing yourself to make sounds whenever it feels helpful.
You can also play around with a lip trill,
So fluttering your lips like brrrrr.
The gut is very complex and in many ways is still a mystery to us.
We're just starting to learn more about the enteric nervous system,
Also called the second brain in your gut.
Continuing to breathe into this space and honoring this complexity.
And now let's deepen into engaging the voice.
The reason why vocal toning is so powerful is because of the vagus nerve.
This is the longest cranial nerve.
It runs from your brain all the way down to your large intestine,
Carrying signals between the brain,
Heart and digestive system.
It passes right through the neck and engaging the voice is a very powerful way to tone the vagus nerve.
Try humming and you can play around with different tones.
Maybe a gentle hum,
Maybe strong.
Perhaps you slide from high to low.
As you make sounds,
Notice where they land in your body.
Feel the energy that's moving with the vibrations.
Other sounds you can try are vvvvvvv or shhhhh.
Continuing to feel your own voice.
Have another moment here to explore your breath and your voice.
And now let's layer in a visualization.
This is a body-based visualization.
We'll be layering it in with a body scan as well.
Again,
Coming into your breath and feeling the flow of breath in and out.
And starting with the top of the head,
Feel the top of your head and imagine water pouring down into the crown of your head,
Cleansing away anything that is ready to leave.
Imagine that this beautiful soothing force is exactly the warmth that is most comfortable for you.
Pouring down into the crown of your head,
Clearing away what is ready to leave.
And now feel this water flow into your face,
Washing over your eyes,
Your nose,
Your mouth,
Releasing your jaw.
Your whole face filled with water.
And now imagine this water spreading to the back of your head,
Clearing away anything lingering.
The water now travels into your throat and the back of your neck,
Through the tops of your shoulders.
And now the water flows down through your upper arms,
Both elbows,
Both lower arms,
Both wrists,
The palms of both hands and the backs of both hands,
Flowing through all ten fingers.
And returning to your shoulders,
You feel the water flow through the inside of your shoulders,
Your chest and your heart center,
Your upper back,
The ribcage and the middle back,
Flowing through your belly,
Staying here for an extra moment as you breathe into this space.
Feeling the water cleanse your belly and your low back,
Continuing down into your hips,
Your pelvis and your glutes,
Continuing to the tops of both thighs and the backs of both thighs,
Down through the knees and the space behind the knees,
Flowing,
Clearing energy through your shin bones and your calves,
Both ankles releasing,
The tops of both feet and the bottoms of both feet,
All ten toes at once.
And now breathing and feeling your whole body flow like water.
Each inhale and exhale,
Washing away any lingering energy.
As you feel the shifts in your body,
Checking in with yourself,
What would support you in continuing this release?
Perhaps allowing to rest,
Perhaps drinking some water,
Maybe journaling,
Reflecting on how you'll support yourself as you continue.
Thank you for practicing with me today.
