Welcome and thank you for taking this time for yourself.
In this practice we combine gentle body work with breathing to help you reconnect with your body and calm your nervous system.
We'll start with light tapping through the body.
This helps bring awareness back into our body,
Stimulates circulation and can release areas of built-up tension.
Tapping also creates a gentle warmth and vibration that wakes up the body from the inside.
From there we will transition into Brahmari Pranayama,
Also known as the humming bee breath.
This breathing technique creates a soft vibration in the body that can help the nervous system settle.
Together these two practices create a natural shift.
First gently activating the body and then guiding it back into a state of calm.
The combination can feel like a small reset for the body and the mind.
To start find a comfortable seated position.
You can sit on a pillow or on your mat.
Sit upright and relaxed.
Allow your shoulders to soften and let your hands rest gently on your knees or in your lap.
If it feels comfortable close your eyes.
Otherwise keep a soft gaze on a point in front of you.
Now take a slow breath in through your nose and sigh it out through your mouth.
Let's do that a few more times at your pace.
Breathing in and sighing it out.
Allow every exhale to soften the body a little more.
Arriving here,
In this moment,
In this space.
Now bring your awareness to your hands and make two soft fists.
And we'll begin by gently tapping the feet and the ankles,
The areas you can reach.
Choose your own rhythm and intensity.
Feel the subtle vibration that you're creating in this area.
Slowly move up to the calves,
Continuing the gentle tapping.
Really feeling to that vibration,
That subtle energy that you're creating here.
You can keep breathing naturally or sigh out if that feels good.
And move up towards your knees and your thighs.
Tapping here encourages circulation and helps bring more awareness into the legs.
Feel how you release maybe a little bit more tension here.
From here move upwards towards your hips,
The sides and all the way to your lower back.
Tapping into the lower back,
Creating that vibration here.
And from here go to the front and gently tap around the belly.
Maybe changing your rhythm or intensity.
Tapping in this area can stimulate the circulation in the abdominal region and support the organs involved in digestion.
Now move upward towards the ribcage and chest.
Feel the vibration spreading to the chest muscles,
Allowing any tension here to soften.
Next,
Cross your arms and tap along your shoulders.
From here,
Move down to the upper arms,
Your lower arms,
To the wrists.
And then travel back up all the way towards the shoulders.
Now uncross your arms and tap lightly just above your collarbones.
This area contains many lymph nodes and gentle tapping here can help stimulate lymphatic circulation.
Now slowly bring the tapping to stillness.
Gently bring your head slightly back and with your soft fists move slowly from the top of the neck all the way down along the sides of the neck,
Giving a gentle massage.
This area is closely connected to the vagus nerve,
Which plays an important role in regulating the nervous system.
And bring your chin back parallel to the floor.
Relax your fists and bring your fingers to your jaw and gently start massaging the jaw,
The cheeks,
And the sides of your face,
Softening this area where we often hold tension.
Now move up to the temples and across the forehead,
Relaxing the muscles around your eyes.
And from here,
Continue up toward the crown of your head,
Giving yourself a gentle head massage.
And from here,
Come to a standstill,
Releasing the arms,
And just let your hands rest back on your lap,
On your knees.
And from here,
We will transition into Brahmari Pranayama.
Take a slow inhale through your nose,
And on the exhale,
With your mouth closed,
Begin to hum softly.
Really feel the vibration moving through the head,
The throat,
And the chest.
Inhale again through the nose,
And hum on the exhale.
Let's repeat that for about five rounds at your own comfortable pace.
Now gently return to your natural breathing.
Take a moment here to notice how your body feels.
Perhaps there is a little more ease.
Maybe the body feels quieter,
Or simply more present.
Whatever you notice,
Allow it to be exactly as it is.
Take a moment to thank yourself for taking this time,
And for giving yourself this small reset.
This moment of connection with your body,
Of connecting with the present.
Thank you for practicing with me today.
Namaste.
