In this exercise we are going to practice sitting still like a little dacii in the sun.
Dacii or rock hyraxes as they are also called are small animals with short legs that look like guinea pigs.
They live in rocky places and often sit on a rock warming up in the sunshine.
You can sit outside if you like but if it is too cold you can also do this exercise indoors and pretend that the sun is shining.
This way we can always enjoy feeling warm no matter what the weather is really doing.
First you need to wiggle around until you are comfortable.
Let's wiggle for a bit.
Do you think you'll be able to sit still for a few minutes?
Good!
Now let us begin.
Close your eyes.
We will start by focusing on our breath.
Breathe in slowly.
Then hold it for a moment.
Now slowly breathe out.
Let's do that again.
A long slow breath in,
Hold it then slowly let it out again.
Now we're going to breathe even slower.
Breathe in while I count.
One,
Two,
Three.
Feel your tummy push out while you're breathing in.
Now hold it and then slowly out again.
One,
Two,
Three.
Feel your tummy go flat as you let all of the air out.
Feel your body become heavy as you start to relax.
Don't worry if thoughts pop into your head.
Just let them come and go like the clouds in the sky.
Let's breathe together slowly two more times.
Breathe in one,
Two,
Three.
Hold it now slowly out again.
One,
Two,
Three.
And again for the last time while I count.
Breathe in one,
Two,
Three.
Hold it now slowly out again.
One,
Two,
Three.
Now we are going to pretend that we are little dussies sitting on a rock in the sunshine.
Feel the big solid rock you are sitting on.
It is held up by Mother Earth.
Layers and layers of big strong rocks support us.
Feel how safe you are on this big strong rock.
Think about the rocks under us while you breathe.
Breathe in one,
Two,
Three and out.
One,
Two,
Three.
Now feel the sunshine on your body.
The sun is shining all around you warming your body.
The sun is giving you a big warm hug.
Can you feel it?
We are little dussies sitting on a big strong rock.
The sun is warming us.
We are safe and warm.
In this moment everything is okay.
Let's sit and enjoy the feeling of being warm and safe for a few more moments.
Keep your eyes closed but start to wiggle your fingers and your toes.
When I tell you to open your eyes you will be back in your own body again feeling safe and warm and relaxed.
One,
Two,
Three.
You can open your eyes now.
You did great.
Now you can pretend to be a little dussy anytime you like.
All you have to do is listen again or you can also pretend all by yourself.
This exercise will help you to feel safe and warm and relaxed whenever you need it.
