All right,
So if you want to just find yourself in a comfortable seated position and there may be some background noise that we hear,
Which is completely fine.
Healing doesn't happen in a vacuum and we can't always tune out the outside world while we are learning or in need of regulation.
But I am going to ask if possible,
If you're comfortable,
To do this in an upright sitting position.
So when you inhale,
I want you to elongate your spine.
And then as you exhale,
Drop your shoulders away from your ears.
On the next inhale,
I want you to hold and imagine that you can expand through your heart.
And as you exhale,
If your eyes are not already closed,
I invite you to do so,
If that is comfortable.
And if not,
Just find a soft focal point on the floor to fix your gaze.
Take an inhale,
Elongate the spine.
And with the exhale,
Intend to release what you're holding that is not yours.
On your next inhale,
I want you to exhale with a hum.
I invite you to place your attention on your body and scan it for areas of tension or contraction.
Maybe you feel some stored energy in your jaw or your shoulders or maybe your belly or hips.
Just notice where your body is holding the tension and observe it curiously,
Not judgmentally.
And if you've run through the body,
You can start back at whatever point you started at and run through it again.
And when you find an area that's holding something,
Intend to send it love and invite it to relax.
You can even smile and say to yourself,
I see you.
Thank you so much for protecting me.
It is safe to let go now.
Next,
I invite you to squeeze your muscles,
Squeeze your fists,
Your face,
Your hands,
Your legs,
Squeeze your hair follicles,
Squeeze everything.
Everything you can squeeze.
Make it really,
Really tight,
Really,
Really tight.
And hold it for three,
Two,
One,
And let it go.
And notice how the tension can just start to loosen a bit more.
Now I invite you to gently tug or massage your earlobes.
If you have earrings,
This may be more difficult than not,
But you can rub them,
Massage them.
This subtle stimulation helps the nervous system settle.
What I invite you to do next is called a butterfly hug.
So if you cross your hands in front of your chest so that your arms are by your shoulders or your clavicle and tap in alternating left,
Right,
Left,
Right,
Left,
Right,
Left,
Right.
You can do this.
Maybe even with a sigh.
I invite you to imagine yourself in your favorite place out in nature.
And maybe this is a place that you have been,
Or maybe you're imagining a place that just wants to come to you.
Could be completely new or someplace very familiar.
Notice your energetic feet.
And if you are energetically wearing shoes,
Take them off so your feet are in the earth of the place that you are in right now.
Allow the mother to have that ionic exchange with you,
Pulling out all the things you don't need anymore and giving you all the positive energy you do need.
Let her energy rise up through the feet,
Into the legs,
Anchoring you and supporting you.
Take a minute and look around this space energetically.
What does it look like?
What does it sound like?
What do you sense?
Let your body soften into this place.
Next,
I invite you to welcome some gentle movement.
Ask your body what it wants,
Where it wants to move.
Maybe you want to sway your hips,
Roll your neck,
Circle your ankles or your wrists.
Point and flex your toes.
How does your body want to move?
Lastly,
I want you to place one hand on your heart,
One hand on your belly,
And offer a moment of gratitude to yourself.
Thank yourself for showing up for you in this moment,
For taking a couple minutes to just give you what you need,
To make yourself a priority.
And remember that you can come back to any of these practices at any time.
Take one more deep breath,
And when your body is ready,
You can begin to wiggle your fingers and your toes and gently come back into the space we are in.
