Welcome.
I'd like to share with you some experiences I've had over the years working with women specifically and helping them address tension and pain and muscle imbalances in their bodies.
There's one significant thing that I've noticed and that is most often when our body has pain or tension,
It's often a result of something going on in our lives that we just can't get out in words or we don't want to express or we want to run away from or we don't want to feel.
And in turn that situation,
That experience,
That emotion is showing up physically in our body.
What I've recognized for myself is one of the most effective ways to try to help alleviate that physical pain,
Tension is to face the emotion,
Is to face that what is causing me fear,
Anxiety and so on.
So in this meditative practice today I'd like you to use your breath to connect with your body and feel what comes out.
If there is something specific that you know is causing you to feel sadness,
To feel anger,
To feel fear,
Don't pile it down but instead use the power of your breath to face it,
To feel it and to allow it to escape from your body.
And you can use your breath,
Specifically think about your exhale as the avenue for that emotion to leave your body.
We're gonna work at sitting in silence for five minutes,
That's it.
And don't feel frustrated if you find that your mind wanders off,
Our brain involuntarily thinks just like our heart involuntarily beats.
When you notice that your mind has wandered gently redirect it to your breath.
But allow yourself to feel what comes up with that breath,
Don't pile it down,
Don't try to suppress it,
This is your moment to let it go.
You may find the power of the breath brings out some physical emotion,
A tear,
That's okay,
That's good.
You've been able to release yourself in this moment of what is not serving you emotionally and physically.
I want you to sit in a comfortable position.
I always suggest resting your spine against a wall and maybe sitting on a pillow.
Allow your head to float freely on your shoulders or you can lie down maybe in a slight angled upright position.
One of the best practices to allow the ease of flow of our diaphragm and ribs expanding is to ensure we have some alignment of our body from tailbone to the top of our head.
So once you've found that comfortable place I want you to close your eyes.
We're going to do a quick body scan.
We're going to tap into breath and then I'm gonna leave you for a moment to follow the path of where you might be led with your breath and let go.
So with your eyes closed I want you to notice is there tension around your eyes?
Are you trying to force them shut or are they softly staying closed?
Notice your jaw,
Are your lips feeling tight and pressed together?
Do you feel like you're clenching?
Let your lips part slightly.
Even put your tongue touching the back of your teeth where the gums meet to help soften any tension.
Feel your shoulders,
Let them go.
Let's focus on our breath to help those areas relax.
I want you to inhale through the nose.
Notice how the air is cool as it enters the body and then exhale softly through the mouth as it's slightly open.
Inhale through the nose.
I want you to feel your ribs now with your breath.
Exhale softly through your mouth.
On your inhale notice if you can get those ribs to expand as if they're pulling away from your spine and opening out to the sides and allowing your diaphragm to draw into your abdomen as it draws in that cool air.
Slowly let the air fall out from your lips and notice its warmth.
That's the warmth that you have inside your body.
Inhale through your nose,
Ribs expand.
Exhale slowly through your mouth.
Don't hold on to your exhale.
Don't try to slow it down with your throat.
Let it fall out and just guide it slowly through your lips.
If you find yourself struggling here I want you to inhale and then let it fall out of an open mouth.
Do that again.
Inhale,
Fall out.
Good.
It's time for a quiet moment.
Close your eyes.
Soft eyelids,
Soft jaw,
Soft shoulders.
Redirect your mind to your breath.
When you catch it wandering it's going to.
That is okay.
I'll mind the time for you.
Take this moment to just feel what's inside that's not serving you and let it exhale from your body.
You you you you you you you you you Welcome back.
Take a moment to reflect on your journey,
Following your breath,
And when you feel ready open your eyes.
