Somatic Breathwork and Mindful Movement in Nature

Join this grounding somatic practice filmed live at Great Falls National Park in Virginia. This beginner-friendly session blends breathwork and gentle embodied movement to help you regulate your nervous system and return to your body. We begin with five rounds of humming breath to activate the vagus nerve and parasympathetic nervous system. From there, we move through three somatic exercises: seated hip circles to open and release tension in the hips, seated cat-cow to mobilize the spine and connect breath with movement, and a standing releasing breath practice with an upward arm sweep and gentle backbend. We close with collective breath and a grounding reflection on the healing power of nature, gratitude, and inner stillness. This practice is suitable for all levels and can be done from a chair, bed, bench, or anywhere you feel safe and supported. Thank you for sharing your time and beautiful energy with me.

Transcript

Hey, What's up, Family? How are you feeling today? It's a beautiful day to breathe on purpose. To bring oxygen into your body. Fresh, Positive thoughts, And a bit of nature. Here I am sitting at Great Falls National Park in Great Falls, Virginia on a beautiful nature date with myself and grounding. Now I'm going to add in a little bit of embodied movement into the practice to get my body and my breath intertwined. So we'll just get started on our bottoms. So maybe if you're in the bed, You're coming to the edge of the bed or seat. A bench, Anything but we're in a seated posture. Both of our feet will be on the ground. Our bottom will be into the earth beneath us. And our shoulders will be relaxed. I always start out with that because I want us to feel safe and sound where we are. Maybe we're allowing those shoulders to just roll back gently. And we're relaxing our face. Relaxing our eyes. Our temples, Relax your jaw, The tongue in your mouth. All the way to your shoulders. Maybe your hands are resting on your knees. Up for receiving, Down for grounding. If you're feeling safe to do so, You can close your eyes. Not you can do a breath work practice with your eyes open. And that's what we'll get started with first. We're going to do humming breath. It just makes sense. Maybe some hummingbirds will come by. And we'll do five rounds of humming breath. And then we'll do three somatic movements. Okay, So let's get started. Very gentle, Very beginner friendly. So we're going to inhale in through our nose and we'll hum through our mouth, Humming just like this. That's what it's going to sound like. But our inhales will be nice and deep. Humming breath activates our vagus nerve, Which also activates our parasympathetic nervous system of rest and digest which we talked about earlier. So this is the perfect practice for this. Here we are. Let's just get started with three traditional breaths. So let's inhale in through the nose. And exhale through your mouth. Relaxing a little bit more on the exhales. Inhale in through your nose. And exhale through your mouth. Settling a little bit more. Inhale through your nose. And exhale through your mouth. All right, Friends, We'll get started with our humming practice. So inhale in through your nose, Filling up your belly with oxygen. And then we hum on the exhale. Inhaling in. And then we hum. Inhaling in, Breath three. And then we hum. Inhale in, Breath four. Hum. Last one. Best one. Deep breath in. Belly. And then hum, Exhale. Finding your own breath here, Bringing your palms facing up. Maybe you're closing your eyes, If you can, To feel. And just breathe. Can you still feel the vibrations in your body? Do you feel anything different that's going on within? Beautiful. Allowing yourself to be in stillness. I'll explain our first somatic movement, Which are hip circles. Now, As you can see, My feet are shoulder width, Or maybe you bring them out just a little bit. I'm kind of on a lower stool, So I'm going to bring my feet out just a little bit more because it's more comfortable for me at this time. But wherever you are, Allowing yourself to just bring in hip circles. Into your practice. And as you can see, I'm kind of like, It's like swirls, Okay? They're getting a little bit bigger as I go. And I'm taking my time. Alright, It is a little awkward on this stool, But I can feel my hips. Opening. And so maybe there's a space that you need to linger a little bit more. And just doing some circles. I'm actually going to face this way. I think this might help. Ooh, Yeah, This helps a lot more for me. I'm breathing here, Doing a few on the opposite side. Now as we're hip circling i want us to find three spaces where we can do two big breaths in so maybe something that's been a little bit Icky, As I like to say, Or spicy. And I found one of mine. So now that I found the first one, Let's take a deep breath in. And exhale, Bow a little bit deeper. Inhale. And exhale. Beautiful. Go ahead and rock a little bit more and find that next space. Seems like a lot of mine are on the left. So here's the next space. Deep breath in. And exhale. Allow yourself to just relax into it. Inhale. And exhale. Beautiful. Go ahead and deepen that exhale. Keep rocking and reverse. We have one more space. Give you a little bit of time to find it. I want to say mine is back here. I would say this. Let's take a deep breath in. And out. Inhale. And exhale beautiful let's come back up And we're going to get started into our second. Somatic exercise, Which is a Cat cow, Seated cat cow. So on your inhales, We'll lift our head and our chest up. I'm looking up at the trees. My hands will come towards. My hips my elbows almost come together my shoulders are back so it's like a back bend almost inhaling And then exhale. We tuck that pelvis in. We bring our belly button to our spine. We round our back. Our chin goes all the way in. Our head goes forward. And we grab almost the front side of our knees here. Inhale. We're back up. Exhale, We release. We have ten. Inhale. Three. Exhale release. Inhale four. Exhale, Release. Inhale, Five. Exhale. Halfway there, Friends. Can you go 1% more? Inhale, 6. And exhale. Inhale, Seven. Exhale. I'm going to make these last three really good. Inhale eight. Exhale. Beautiful. Inhale, Nine. To get better as we go, Really opening that shoulder. Exhale. Mounding. Inhale, 10. Oh. Exhale. Go ahead and bring your hands clasped in front of you, Reaching them forward. Bring your belly button back a little bit more. Inhale and exhale. Inhale your hands up. Exhale, We press them down. So inhale up. Exhale down. Beautiful. Now we're going to stand up and do our last. Movements here. And we'll do a little bit of releasing breath. It is a somatic breath work. And I would say breath work and a little bit of movement. It also focuses on those back bends as well. And so I'll show you how it goes. I'm actually going to take off my. . . My bag here just so I can make sure that it's in a really good space. Really good releasing breath for you. So this will be our last practice, Breath work, Movement. Let's get it. So we'll inhale our arms up. Almost like a little back bend and then exhale. We press it down you see this last like movement here but you see a nice bend we'll bend up lifting up And then exhale. We'll do a minute here. A couple more. And then last one. Inhale your arms up Exhale. We bring them down. Mountain pose. Hold here. Find your breath. Breathe. Take three collective inhales, Inhaling through the nose. Exhaling through the mouth. Relaxing more. Inhale, Nose. Exhale through the mouth. Last one, Best one, Friends. Deep breath in. And exhale Wow, What an honor it is to just do a little bit of somatic releasing in nature. It's so healing, Such good medicine for your body. And anytime people ask me, What do I do to get back to my equilibrium? For sure, Get into nature. So just like being surrounded here, Maybe even sitting here doing those exercises. I love journaling. Journal i've been writing a couple ideas down and also just things that i see things that i'm grateful for and that would be the second thing so getting in nature and then speaking gratitudes and there's no particular order but for sure i do these things So gratitude helps literally rewire your brain to positive thoughts. And something that's good and when you come from that state of gratitude it does allow you to kind of domino effect into more gratitude And a lot of times I'll also send a gratitude to a friend and that can open up lines of communication as well as, You know, Some compliments or maybe some good energy coming back to you. So getting in nature, Gratitude, Bonus points if you do it with a friend for both actually. And then the last thing I do is I pray. I really get within and connect with my higher self and the God within me. Back into writing down gratitudes prayers and prayers are how we write history so when i actually do pray and i pray for myself my circumstances or for family and friends it's me writing history in advance and all the beautiful excellent abundant things So when I'm really knocked off my zone of excellence, I get in nature, Ground myself. I make sure that I stay in gratitude. And then I also make sure that I pray. And those are just top three. Now I have 182, 000 more things. Including looking fly, You know, But those are the things to start. And I promise if you do those things, Getting in nature, Adding on body movement, Breath work, Releasing gratitude, Prayer. You will feel at least 1% better. And then those little 1% stack on top of each other. And you'll get there. Thank you for joining me for a moment in nature from Great Falls National Park and Great Falls, Virginia. Keep living a beautiful life on purpose. Your birthright is to be in joy. So let's enjoy life. All right, I'll see you in the next video. Bye.

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✨🕯️Hello Radiance. It's wonderful to see you again. Thank you again for sharing your Light. 💫