Welcome.
This is a practice that I call untangle,
Let go,
Center down.
So finding a posture to sit for the next minutes where you can feel into the body,
Notice the breath.
Perhaps you're seated in a chair sitting on a cushion on the floor.
You may even be laying down or standing up.
So let's start with untangle.
As you inhale,
Breathing in deeply.
As you're exhaling,
Let whatever wants to untangle to untangle.
You may have some idea,
Some mental idea about what the untangle is but you don't have to.
It can just be a broad statement to let everything untangle.
Breathing in the breath and nourishing the self and exhaling and letting everything untangle.
Breathing in spaciousness,
Exhaling,
Letting things untangle.
The next brief practice is let go.
So you can inhale whatever it is that you're wanting to let go of and as you exhale through the mouth,
Just let it go.
And again it may be a specific situation you know of and it comes readily to mind,
Of course use that,
But you also don't have to go looking for something.
You can just inhale that feeling of holding or clenching or heaviness and then on the exhale just let it go.
With this one I like to add a hand gesture so I kind of clench my fists on the inhale.
Here I am holding it and then on the exhale I shake the hands free and let it go.
And the last mini practice is center down.
So once we've untangled a little bit and we've let go a little bit,
It's more available to center down into the body in a deeper way.
So dropping that breath into the low belly,
Feeling the feet on the floor,
Maybe even wiggling the toes just to bring energy down to the bottoms of the feet,
Feeling the stability of the lower body centering down into the body.
Breathing deeply down into the belly,
Letting that diaphragm drop fully and on the exhale continuing to be centered down.
So at any time during the day you can do this short practice,
Untangle,
Let go,
Center down.
