Welcome to day two of the semantics challenge here on Insight Timer.
This is an invitation to step out of your head and reconnect with your body.
Through simple practices,
You'll learn to feel,
Release,
And ease tension.
Let's jump into today's session.
Hello and welcome back to the 7 Day Somatics Challenge.
My name is Jamie Clements and today we're gonna work with something the body already knows how to do to sigh.
Just think about the moment you put something heavy down.
Or when you finally stop after a long day.
The body does it on its own.
Long,
Relaxing exhales with an audible sound.
A physical release that happens when you stop holding yourself in.
When you stop bracing.
That natural act is what today's practice is built around.
So let's begin.
If you haven't already done so.
Find yourself a comfortable position.
You can be seated or lying down.
It's completely up to you.
So find yourself that position now.
And when you're ready.
Gently close the eyes.
Take a moment here to notice how you feel.
As you begin to come to stillness in the body and enter into this practice.
Simply observe your internal world.
Notice any areas of tension or relaxation in the body.
Notice what's present for you in the mind.
And before we do anything else.
Can you invite in a little bit more softness into the whole body here?
Bring your attention now to the tip of your nose.
Begin to notice the natural rhythm of your breath.
Become aware of the sensations of the air flowing in and out of your nose here.
And allow the breath just to become an anchor for your attention.
And we're going to open up with three nice clearing sighs together to begin this practice.
So taking a nice deep,
Slow,
Steady breath in down into the lower belly.
And a relaxed sigh out through the mouth.
Really nice,
Take another breath in through the nose.
And sigh out through the mouth releasing.
Once more like that,
Deep breath in.
And relaxing,
Letting go,
Allowing everything just to fall and melt away.
Really nice.
Just allow the breath to gently drift back to the nose and take a few slower breaths in and out of the nose hip.
How gentle,
How nourishing can you make that breath?
Flowing smoothly and slowly in and out of the nose as we begin to downshift,
As we begin to unwind and unravel any tension that might be present.
With each exhale.
Allow the body to soften further.
Soften through the face and around the eyes.
Through the cheeks and the jaw.
And allow the shoulders to softly drop away from your ears.
And as we begin to work with the breath here,
Perhaps you can start to notice a subtle sense of something shifting.
What can you feel?
We're gonna take three more rounds of Asai here now.
And I'm going to invite you,
If it feels available and comfortable for you,
To bring some sound on that exhale as you sigh out and release.
So take a deep breath in through the nose.
And sighing out letting go.
Good,
Again breathing in.
Sighing out letting go?
One more like that.
Huh.
.
.
Again allow the breath to come back to centre.
Each time we sigh,
Just releasing a little bit of that pressure and stress valve.
Now I want to encourage you to play around with that site.
See if you can pick up just enough air breathing in through the nose to drop it again.
Not a full breath,
Not a big breath.
Just starting to find a nice rhythm for three to five breaths,
Breathing in through the nose just enough to sigh out of the mouth and drop it again.
So giving that a try now.
And just taking one or two more here.
Allowing whatever you might still be holding on to.
Just to release and drift away.
And again we'll meet back at center.
Take a moment just to notice what you can feel.
There's no right or wrong,
No good or bad.
Just allow yourself to be here in your body without anything to do for the moment.
We're going to move through another few cycles of that Psy picking up just enough air to drop it and release again.
So in your own time,
Taking another three to five rounds,
If there's sound on the exhale,
Let it come through.
Maybe it's more silent.
There's no right or wrong way to do this practice.
Just picking up enough air to sigh it out again.
Alright,
Really nice.
Allow the breath to come back to centre once more.
Let go of any sense of control over the breath here.
And again tune back in to how you're feeling.
Often when we land into these practices,
The mind wants to search for something complicated to create a dramatic shift.
But as we've just seen,
Something as simple as a sigh,
Something the body does naturally,
Has real power to create a meaningful shift in mind,
Body,
And soul.
So remember that you can come back to this practice,
Come back to the simplicity of the Sai.
At any time,
In any place.
So now in your own time,
Whenever you're ready.
Beginning to bring some small,
Gentle movements back into your body.
And in your own time,
Whenever you're ready.
Gently blinking open the eyes.
The sigh is one of the body's most reliable release mechanisms.
You can use it anywhere at any moment without anybody knowing.
Tomorrow,
We move from the breath to the face,
Exploring how much tension we carry there without even realizing it.
Share what you noticed with the community in the forum.
And good luck for the rest of the challenge.
