You could be seated or lying down.
Of settling into any position where your body naturally relaxes and opens.
And you can remain still and at ease.
Making any last little adjustments you need.
And then focus on your hands.
Letting them rest either palms up or down,
Or maybe just resting naturally in your lap.
If it feels good,
You can close the eyes and just notice the weight of the upper eyelid resting on the lower eyelid.
Just take a moment to check in with your feelings.
Noticing what you're feeling right now.
Just observing the emotions that are happening within you and around you.
Maybe there's something heavy weighing on you.
Or maybe there's something on your mind.
You've been holding something for so long,
You've almost forgotten that it's there.
Whatever is here,
Whatever is existing in your emotions right now.
Let it be welcome to just be present in this space with you.
And we'll begin to calm the body.
And slow down the mind by taking a few deep intentional clearing breaths.
So exhale everything out first,
So you're completely empty.
Then inhale through the nose a big,
Slow,
Full breath in.
And then exhale through slightly pursed lips,
Letting the breath pour out of you.
Almost like water moving through your fingers with an open hand.
Once again,
Inhaling,
Filling up completely.
And exhaling through slightly pursed lips.
And doing this one more time.
Inhaling everything in.
And exhaling,
Let something go with that breath out.
Allowing these few breaths to begin the smallest shift or movement within you.
And letting the breath settle into its natural rhythm.
Just witnessing the next few inhales and exhales.
Tuning in to your body's own natural rhythm of breath.
With each exhale.
Feel your body become softer.
Happier.
Less on edge than before.
Letting your body sink and settle deeper.
And just simply existing in this moment.
Your body.
And your brow.
And now turning your awareness inward.
Finding your intention for this practice.
And asking yourself.
What is it that needs to flow and move today?
What have I been carrying that is ready to move?
It may be a specific emotion like grief,
Anger,
Longing,
Loneliness.
Or maybe something more general.
Like moving,
Whatever is keeping me stuck.
Whatever it is.
And whatever you're ready.
To release.
Just think of it now.
Now in your mind's eye.
Imagine you're standing at the edge of a body of water.
Don't overthink which one.
Just go to whatever water calls to you.
Maybe it's a wide,
Slow-moving river through a forest.
Perhaps the ocean at low tide.
A lake at sunrise,
The pool of water that collects at the bottom of a waterfall.
Any body of water works.
Just imagine it.
See it in your mind's eye.
And be there now.
Notice the ground.
Beneath your feet at the water's edge.
What does it feel like under your feet?
What is under your feet.
What does the earth look like that's holding you as you stand and face the water?
Notice the temperature of the air on your skin.
And any particular smells or sounds.
That you notice.
Now gaze out at the water in front of you.
Notice how it moves.
How the light reflects off its surface.
You peek down into the water,
Seeing how deep it goes.
You take a step towards the water.
Feeling the ground soften under your feet.
When you reach the water's edge.
You step your feet in.
You feel the gentle water moving around your feet and ankles as you take a few steps in.
Just standing here for a moment.
Connecting with the water.
And ask yourself.
Where am I holding my emotions right now?
Don't second guess it.
And just notice where you're holding those emotions in your body.
It could be a clenched jaw.
Heaviness in your chest.
A squeezing and nodding of the abdomen.
Can be anything.
Just acknowledge where you're holding those emotions in your body.
And say,
I see you.
You are allowed to be here and you are allowed to move.
Those emotions don't need to stay there anymore.
And emotion is just energy in motion.
That's not meant to be held and stagnant in one place forever.
To feel the emotion.
Notice where it is.
And let it move and flow out of you.
And once again,
Notice the water around your feet and ankles.
Imagining that this water has a gentle.
.
.
Almost magnetic,
Drawing out ability to pull out what has been stuck and has been held in your body.
With each small wave or movement of water that moves against your feet back out again.
Feel it drawing something out of you.
Imagining that this water.
.
.
Has the ability to move what's been stuck and is being held in your body.
Feel it begin to release and flow downward out through your feet and into the water.
Nothing is forced.
It's just naturally moving and flowing like the water around you.
And breathe in,
Softening a little more.
Breathe out,
Letting something go.
Being washed away into the water.
And if at any point something rises up in you,
Like a wave of emotion or even tears or anything,
Just let it come.
That's the emotion and the feelings moving.
No longer held and stagnant.
Let it rise,
Let it peak,
Let it pass through,
Just like a wave.
Breathing,
Feeling,
Letting it move.
And flow out.
Once again feeling the water around you,
Doing its work.
Drawing out anything that remains.
Any last heaviness.
Residue of what you've been carrying.
Let it be washed away.
Just take a few deep breaths here.
Feeling that release in your body.
Openness,
The softening and fluidity within your body now that those stagnant feelings have moved and released.
Now tell yourself three times.
I release what I have been holding.
I allow my emotions to flow.
I am safe and I am healing.
And take a few final deep,
Easy breaths.
Inhaling through the nose and exhaling through the mouth.
Letting in a little more life and warmth come back into the body.
Wiggling fingers and toes and opening the eyes.
Be gentle with yourself today.
Thank you for practicing with me.
