Welcome.
Today we're going to take 10 minutes together to relieve tension in the body.
This is also an exercise that can help calm you down.
And so finding any place in the body that might be harboring stress.
We're going to locate that.
And to begin,
Let's find the perfect seat or perhaps lying down.
So get comfortable,
Come in.
Now I invite you to begin to close your eyes.
And if it is hard to do so right now,
Simply allow the gaze to start to come and look downward.
And now becoming very aware of what's beneath us,
Sensing where we've placed our bodies.
If we're going to begin to calm down and release tension,
We're going to find wherever it is in the body,
And then we're going to give it back to the earth.
So let's get grounded,
Checking out all the places in the body that are making contact beneath us.
Perhaps feeling where the feet touch,
Any cross in the legs,
The heaviness of the leg bones,
The hips.
And also noting if we're positioned in a chair or if we're lying down and feeling the support of that object.
Again,
What is beneath it?
So coming all the way down,
Visualizing the ground beneath you,
And then find wherever you've placed your hands,
Slowly starting to make little movements with the fingers.
I also invite you now to become very aware of the movement of your breath.
If your breath is moving very fast,
We're going to slow it down.
Firstly,
Taking note of the breath.
The breath is moving in and out of the mouth.
See what you can do to start to take your inhales in through the nose and the exhales out through the mouth.
So finding this together,
I'm going to invite you to start to squeeze the fists,
Making very tight fists in both hands,
Allowing any tension in your body to build up in the hands.
So starting to take an inhale in and squeezing the hands,
Take another sip of air in on top of that breath,
And then open up your mouth,
Release your hands wide,
And audibly exhale.
Take another big inhale in,
And just like that,
Exhale out.
Again,
Once more,
Finding the inhale in through the nose,
Letting go of any tension,
Calming down on the exhale.
So coming back now into the body,
Allow your hands to start to take on any place of the body that's storing the tension.
So by doing this exercise,
If you feel this tension in your belly,
See what you can do to transfer that into your hands.
Start to breathe deeper in towards maybe the back body,
Which will soften the belly.
And then continuing to notice the ground beneath you.
This next time that we're going to take our breaths together,
We're going to send all of the tension back down in towards the ground.
So observing how slow you've made the breath,
Really relaxed the inhales and the exhales.
Now we're going to start to squeeze the palms again.
So taking both hands and making fists and starting to squeeze the fingers,
Clenching them tightly,
Pump the forearms,
Take an inhale in.
Take another big sip of air,
Hold it,
And now exhale,
Release everything and push the energy out of your hands and into the ground beneath you.
Let the earth soak up all this negativity out of your body.
Continuing to breathe in through the nose and back out through the mouth to release any heat,
Cooling the body back down,
Calming the nervous system.
So now really tuning in,
We're going to not only squeeze the hands,
But we're going to also tighten up the feet by squeezing the toes.
So whatever it is that you've got going on that's causing you to feel tense or it's stressing you out,
Focus on it.
We're going to take it and we're going to let it leave the body.
So starting right now,
Take an inhale in through your nose very slowly and squeeze your fists,
Pump your forearms,
Allow your feet to also start to squeeze very tightly,
And then open your mouth,
Picture it,
Exhale out.
Release all the tension in your muscles and let that go.
Let it go all the way back down into the earth beneath you where it will reside and leave and let go.
You no longer have to hold onto this.
And from here,
We'll continue to find our breath.
So exhaling out,
Take an inhale in,
And then exhale out,
Inhaling in,
Exhaling out,
Inhaling in,
Exhaling out,
In,
Out,
In,
Out.
Find the focus here as you continue on with your own breath pattern.
Coming back in to notice how you feel,
Continuing to let the muscles stay relaxed,
Preparing to come back into the rest of your day by gently opening the eyes,
Maybe shaking the hands,
Moving the feet,
Allowing a smile to appear.
Hope you have a good rest of your day.
