Welcome to this practice to help you connect to the wisdom of your body.
Begin to settle in and allow yourself to land here in this moment that you have taken for yourself.
This moment of rest and ease and to reconnect with yourself as a whole.
So begin to settle in and find a comfortable position that you can stay in for the remainder of this practice.
This may be sitting down or lying down,
Whatever feels most restful and cozy for you today.
And the aim is to get a position that can help you to land here in this moment.
You may wish to close down the eyes or keep a soft gaze.
Whatever feels most supportive for you today,
Trust your inner wisdom for this.
And just begin to notice how you're feeling as you begin to land here in the present moment.
However you're feeling is okay.
You may be coming to the practice today feeling heavy or unsettled.
Or you may be coming with stuff from the day.
This is normal.
It's normal to feel these things.
This can be your moment to care for yourself and to land in community with others here.
Just bring your awareness to your natural breath,
Observing your breath just as it is.
Notice where you feel your breath in the body.
You may feel it in your chest,
Abdomen,
Throat or your nostrils.
Just notice.
Allow your awareness to float on the breath here.
Just noticing your breath as you inhale and exhale,
Sensing into your body being breathed with your natural breath.
This sense of your natural breath can be your anchor for the practice today.
An anchor that you can return to.
Whenever you need to.
If you wish to just feel a bit more grounded,
Just return to the breath,
Noticing it where you notice it,
Allowing the breath to be exactly as it is.
And on your next exhale,
Imagine that you could release any tension in your body,
Just imagining the tension melting away as you exhale.
In your mind's eye,
You may release your shoulders,
Your neck,
And reduce the arch in your back,
Whatever feels like it needs a release.
Without moving,
Just do this with your mind.
And now notice what sensations in your body are drawing your attention.
Just noticing,
Almost as if you're watching birds flying through the sky,
With gentle,
Non-judgmental awareness.
You can't change the way the birds are flying or moving,
So bring that similar,
Detached awareness to whatever your body is doing here,
Just noticing.
You may be drawn to a single sensation,
Or multiple sensations.
Simply notice what you notice.
Imagine you could just feel the edges of whatever sensation you're noticing here,
A feather-light touch of awareness in your mind's eye,
Just allowing whatever it is to be,
This is your authentic experience in this moment.
It's okay to be exactly as you are,
Just trust the wisdom of your body,
Trust that your awareness is being drawn to whatever needs to be felt and released today.
Just the simple act of awareness is enough for your body and nervous system to feel like it's been seen and noticed and soothed.
So just notice how the sensation is changing or remaining with your awareness.
Does it grow,
Or shrink?
Does it split,
Or change pace?
Just notice.
And you can return to the breath if you feel like your awareness is being pulled in beyond that feather-light touch,
Just return to the breath for a moment if you wish.
If not,
Continue noticing whether the sensation is moving or changing.
Just noticing.
Allow the sensation to be as it is,
Knowing that you are okay to feel this.
And to bring in even more gentle awareness and trust with your body,
You may wish to affirm to yourself that you trust the wisdom of your body.
Choose whatever language resonates with you the most,
It may be simply,
I am okay exactly as I am.
I trust in the wisdom of my body to share with me what needs to be experienced.
Just notice.
And notice how the sensation is responding here.
It may not be responding at all and that is okay,
Just notice.
And notice whether your mind is wandering here.
You may notice what you're drawn to thinking of.
It is quite normal to be experiencing resistance,
You may be questioning or judging.
Imagine that you could accept any of your feelings,
Your shoulds and coulds about the sensations that you're noticing,
And just accept them.
Just accept that you know what these are,
These are just patterns that you've become used to,
And just accept them as that,
They don't need to be true,
Just accept how you're feeling because it's valid.
And you may wish to visualize acceptance here as releasing a grip,
And if it feels good with your eyes still closed,
You may wish to somatically anchor this by imagining that you're holding your thoughts and feelings in your fist.
Close your fist and imagine that you could hold these thoughts and feelings in your hand,
And on your next exhale,
Open your palm and imagine them floating up like bubbles and releasing from your body.
Again,
On your next exhale,
You may wish to repeat this.
You may wish to repeat it with each feeling or emotion or thought that you've been holding on to,
Just allow them to release here,
And notice how you're visualizing them,
The release may feel like bubbles or like butterflies flying away,
You can choose what to believe and what to hold on to and what to release here.
Notice how you feel with this release,
You may notice a relaxation in some areas of your body,
Or you may not feel anything,
And that's okay too,
Trust your experience here,
Just noticing.
And then bring your awareness back to the sensations in your body,
Almost as if you could now zoom out and notice your body as a whole.
You may notice energy sensations throughout the body,
They may be vibrations,
Pulsing or tingling,
Just feel the energy moving through your body,
Infusing all of your cells with vital life force energy here.
Imagine your awareness is bringing these cells into a state of homeostasis,
Allowing yourself to experience exactly as it is,
Allowing your body to energetically express itself exactly as it is today,
Right here,
In this moment.
There is nothing you need to hold on to here,
Simply let go,
Into the sensations of your body,
Just noticing,
With that feather,
Feather-like awareness.
Release your awareness on the sensation now,
And if it feels good and supportive for you today,
Place your hands in the center of your chest,
And make gentle circles,
Or you may wish to tap,
Or be still in the embrace of your palms,
Simply tuning in to the nurturing sensation of this self-embrace,
Feeling the pressure and the temperature of your palms here,
At your heart space,
And remind yourself that it's okay to be here,
Exactly as you are.
We all feel this too,
This is human,
And it's okay.
And then ask yourself,
What do I need today?
What do I need today?
And just notice what comes up,
If you don't get an answer now,
Or you're not sure,
That is okay,
Just trust that that seed is placed in your brain,
And you'll get an answer when it's right for your body,
And for your nervous system.
And if you have felt a sense,
Or you've felt the words come to you about what you need,
Make an intention to honor that,
Even if it's simple as,
Take things a bit slower today,
Or to get an early night,
Whatever it is,
Building that trust with yourself,
Can be started by honoring what your body is asking for,
And what your intuition is guiding you to do today.
And take a deep breath in through the nose,
And sigh out through the mouth.
Once again,
Feel your lungs filling with nourishing air as you take the deepest breath you've taken today,
And then exhale anything that the body no longer needs,
Release it back to the earth.
And whenever you're ready,
Begin to make some bigger movements with your body,
You may wish to stretch,
Or yawn,
Allow your body to take a moment to come back into the room,
You may wish to open your eyes now,
Or sharpen your gaze.
I would love to know in the comments how you feel now.
Thank you so much for joining,
And I'll be here whenever you wish to practice next,
You can find my library of practices,
Some somatic,
Some yoga nidra deep rest restorative practices,
Until you're ready to practice next,
Take care.
