Welcome.
This is your time.
Please make this practice your own and listen to your body throughout.
We'll start standing and then we'll lay all the way down.
So standing in a comfortable position,
Legs are hip distance apart,
Begin by shaking energy off,
Releasing your day.
Starting with your arms and your hands,
Moving your body,
Shaking everything off.
And then your legs,
One leg at a time,
Shaking the foot and the ankle.
Maybe as you're doing this you start to take some nice deep breaths.
Feel your body open up a little bit.
Shaking your torso,
Scooping your abdominals in and up to protect your low back and you can shake even more.
Continuing in this for another moment,
Noticing any other spaces that you might want to shake out.
As you breathe,
Opening your jaw,
Perhaps releasing some large sighs or sounds.
Starting to welcome your voice into the space as a way to move energy.
Welcoming in the air and releasing out through the mouth.
Stretching your arms out wide,
Taking up some space and also looking around your space.
Enjoying a moment of taking in the details.
Continuing to move and make any sounds that help you release energy.
Imagining this excess energy releasing into the earth,
Ready to receive and transform.
Feeling your feet on the ground and your connection points as you release this energy into the earth.
Noticing if there's anything else you want to roll out or stretch.
We'll have one more moment here standing with a practice of brushing everything off.
So first,
Bringing your hands together.
Gently move your hands back and forth.
Speed it up so that you can create some heat in between your hands and then begin brushing off energy.
Starting from the top of your head,
Down the side of your head,
Brushing everything off.
Down your shoulders,
Your arms,
Your torso,
Your back,
All the way down your legs and your feet.
Taking your time to go back to any spots that you may have missed.
Fully brushing off everything from your day.
A few more deep breaths in.
Brushing off anything remaining.
Shaking off anything remaining before we start to transition to laying down.
Slowly shifting and as you settle in,
Feeling your connection to the earth.
Fully settling into a comfortable position on your back if that is comfortable for you or if not,
On your side.
But either way,
Laying all the way down.
And now we'll shift into a breath practice,
Also with optional voice.
We'll be emphasizing the exhales and clearing energy.
I'll give you a few options throughout.
As always,
Continue listening to your body and responding to your needs.
Breathing in through the nose and out through the mouth.
Continuing just like this and you're welcome to bring a hand to your belly or your chest at any time.
Or perhaps if you notice some tension in your jaw,
You massage your jaw.
Continuing to breathe in through the nose and out through the mouth.
Welcoming your voice into the space as a way to clear energy.
Any sounds that feel right,
You can try fluttering your lips.
You can make a ha sound,
A tone,
A high to low sound,
A scream.
The options are boundless.
And if you'd like to,
Another option for the breath.
In through the nose,
Out through pursed lips.
Allowing the exhales to be long.
In through the nose,
Out through pursed lips as though you're blowing out through a straw.
Lips are like in an OO shape.
This is a wonderful breath for slowing down the exhale,
Releasing any trapped air in the lungs and settling your system.
With each exhale,
Feel your weight release into the earth just a little more.
Continuing to breathe,
Really feeling the breath in your body.
Returning to the sensations in your body again and again.
Feeling the vibrations of your voice as you release sounds and imagining this excess energy pouring into the earth.
You're welcome to continue with this breath or return to a natural breath.
I'm going to offer you a body scan and then we'll move into a visualization with rain and close with some rain sounds.
The body scan.
So beginning by feeling the crown of your head.
And as we move through the body,
You may feel sensations in some places and fewer sensations in others.
This is completely natural.
Just keep sending out the invitation and these connections will reawaken in time.
Feeling the crown of your head and now feeling the face and the inside of the mouth.
The back of the head.
Feeling the throat and the back of the neck.
Feeling the tops of both shoulders heavy.
The heart center and the upper back.
Continuing down both arms together.
Both upper arms.
Both elbows.
Forearms.
Wrists.
The palms of both hands.
The backs of both hands.
All ten fingers together at once.
Returning to the heart center and the upper back.
Feeling the ribcage and the middle back and the belly full of sensations.
Staying here for a few breaths.
Feeling your breath flowing deep into your belly and feeling your low back,
Your pelvis and your buttocks.
Continuing down the right leg.
Feeling the top of the thigh and the back of the thigh.
The right knee.
The space behind the knee.
Shinbone and the calf.
Right ankle.
Top of the foot.
Bottom of the foot.
And all of your toes.
Tracing back up to your pelvis and then continuing down the left leg.
Top of the thigh.
Back of the thigh.
Left knee.
Space behind the knee.
The shin and the calf.
Ankle.
Top of the foot.
Bottom of the foot.
All five toes.
Breathing and feeling the whole body at once.
Full of sensation.
And now let's begin to imagine rain.
Rain falling down.
Cleansing anything remaining from this practice.
Anything that is ready to go into the earth.
I'll begin the rain sound as you imagine this cleansing and sink into the earth for deep breaths.
