Welcome dear friend.
I am so glad you are here today.
If you pressed play,
There is likely something in your heart that feels tender.
Maybe confusion,
Sadness,
Tension or an ache from a relationship.
Whatever brought you here,
I want you to know it's okay to feel what you feel.
It's okay to not have it all figured out.
You are safe here.
This space is for you to breathe,
To release and to come home to yourself.
Every emotion we feel,
Love,
Grief,
Disappointment,
Longing lives in the body.
And when we don't have space or safety to express them,
They can get stored in our muscles,
Our breath,
Even our heartbeat.
Today,
We'll use gentle movements,
Breath and awareness to soften the body,
To open the heart and begin to release what has been held for too long.
Now,
Let's begin by finding a comfortable position.
Sitting upright or standing with your feet hip-width apart.
If you prefer,
You may also lie down.
Let your hands rest softly.
One on your heart and one on your belly.
Now,
Take a deep breath in through the nose.
And exhale slowly through the mouth,
As if sighing out tension.
And feel the weight of your body grounding into the surface beneath you.
Notice where you're supported.
Your feet on the earth,
Your seat on the chair,
The air against your skin.
You are here.
You are held.
Now,
Take another slow breath in.
And a long exhale out.
Letting your shoulders drop,
Your jaw soften and your chest expanding gently.
And with every exhale,
Imagine the nervous system unwinding,
Your heartbeat slowing,
Your mind settling.
There's nothing to fix right now.
Only to feel and allow and breathe.
Now,
I will introduce some somatic movements for emotional release.
Now,
Let's begin to gently move the body,
Following our own pace and comfort.
These movements are not about doing them right.
They're about letting your body express what words cannot right now.
We'll start with a heart opener.
If you're sitting or standing,
Place your hands softly on your thighs or by your sides.
And on your next inhale,
Open your chest slightly.
Roll your shoulders back.
Lift your heart towards the sky.
And exhale,
Round forward gently,
Letting your back soften and your head bow slightly.
Inhale,
Open your heart.
And exhale,
Soften and surrender.
Continue this gentle wave and letting the movement feel fluid.
There is no wrong way to do this.
Trust your body.
Feel what happens inside your chest.
Perhaps warmth,
Expansion,
Maybe a little resistance.
Whatever is there is welcome.
You can gently release the move.
And we'll continue with a shoulder and arm release.
On the inhale,
Gently lift your shoulders towards your ears.
And on the exhale,
Roll them back and down.
Repeat this a few times,
Inhaling to lift,
Exhaling to drop.
You can even exhale with a sigh.
Letting the sound move through.
Again,
There is no wrong way to do this.
Now let your arms dangle and shake softly.
Just tiny shakes,
Releasing energy,
Tension,
Emotions that feel stuck.
Imagine letting go of the stories you've been holding.
The shoulds,
The why did this happen,
The if only.
Let it all shake out.
Trust your body,
Shake your hands,
Your wrists,
Your arms and your shoulders.
Shake it all out.
And gently let go of the move.
Come back to your body.
And now bring your right hand to your heart and your left hand to your belly.
You can close your eyes here,
If you wish.
And take a moment to just feel the rest of your body.
Close your eyes and fall of your breath beneath your hands.
This simple touch sends a signal to your body that you are safe,
That you are here.
You can even whisper softly to yourself,
I am here for you.
I am here for you.
It's safe to let go.
It's safe to let go.
I am enough,
Just as I am.
I am enough,
Just as I am.
And let's now go for a grounding sway.
If you're standing,
Begin to gently sway from side to side.
A soft rhythmic movement.
If you're sitting,
You can rock your upper body slightly.
And let this motion soothe your nervous system.
It's like being rocked by the ocean or held in a gentle embrace.
There is no wrong way to do this move.
Just gently sway from side to side.
And allow any emotion that arises,
Tears,
Warmth,
Peace,
To move through you.
Your body knows how to release.
Your only task is to trust it and continue to sway from right to left,
From left to right.
And now slowly come back to stillness.
Let your breath settle naturally.
Notice the sensations.
Tingling,
Openness,
Maybe even calm.
This is your energy.
Realigning.
And now take a deep breath in.
And as you exhale,
Imagine releasing the last traces of emotional tension in your body.
Feel your heart space softening.
Not closing,
But expanding.
And now repeat softly or let the words wash over you.
I am worthy of love.
I am worthy of love.
I can love without losing myself.
I can love without losing myself.
I release what no longer serves my peace.
I release what no longer serves my peace.
I am open to giving and receiving love with ease.
I am open to giving and receiving love with ease.
You might notice your breath deepening naturally.
Your body relaxing even more.
This is your system returning to balance,
To safety.
And as we close,
Bring your awareness back to your body.
To the ground beneath you.
To the breath within you.
Take a full,
Deep inhale through the nose and exhale gently through your mouth.
You've given your heart the gift of presence.
You've softened the places that were tight and created room for love,
Beginning with yourself.
Remember,
Every time you breathe consciously,
Move with awareness or place a gentle hand on your heart.
You're reconnecting to your own safety,
Your own strength,
Your own love.
You are learning to love from wholeness,
Not from wounds.
You are safe.
You are enough.
You are free.
Thank you so much for allowing me to guide you home to yourself.
My name is Nathalie.
And I would like to say,
Until the next time,
From my heart to yours,
Namaste.
