Somatic Movement For A Good Night’s Sleep

Enjoy this previously recorded 60-minute Somatics class designed to support a good night’s sleep. This guided session offers slow, subtle movements and internal sensing to help your nervous system unwind and release excess tension. The focus is on comfort, ease, and allowing the body to naturally settle toward rest.

Preparing for your practice:
Lie on your back in a supported position on your bed or on the floor. Use pillows or blankets as needed.

This was a previously recorded live class with ambient background noise.

Transcript

So we're just starting to come in and get comfortable,

Making sure that you are comfortable by just checking in,

Just immediately checking in with your body and just noticing.

Could I use some more support?

Could I make a micro adjustment to become more comfortable?

Just all the ways in which our body speaks to us through sensation,

Starting to touch in there,

Starting to locate all the parts and pieces of you that might be out in the world still,

Bringing them home,

Bringing them back to this moment by noticing the way that your body is releasing to the floor or your bed,

Your place of comfort.

Starting here,

Just grounding in the back of your body,

The place where we're very active,

The back of our body allows us to stand up and move forward.

So right now we're bringing it to the floor,

Grounding it in and saying it's okay to let go.

It's okay to let go.

Let this experience be brand new and let your awareness guide you through it.

Let your breath initiate the movement this evening,

Really letting your breath initiate the movement,

Allowing those movements to be tiny micro movements.

So not only am I asking you to move slow and make your movements small,

Allow them to be even smaller tonight,

Even smaller,

Your breath doing all the work.

The smaller the movement,

The more your brain lights up around your wishes to feel sensation,

To feel yourself internally.

Or if your body would rather be still at any point during this practice,

At any point,

Or maybe for its entirety,

You can imagine the entire practice instead,

Or movements that you don't feel quite ready to play with.

Knowing that you're doing these movements,

It's just that it's in a much smaller way.

So to begin,

Let's start with our body scan so we can start to orient around our awareness,

Bringing it inward.

Each time we bring attention to a part of ourselves,

We light up that part of our brain and our brain map of our body becomes bigger and more clear.

We're restoring communication and possibility.

So let's begin to do that now by just taking a deeper breath any way that it feels good for you.

Just allowing your breath to perhaps be longer,

Slower,

Really feeling as it comes in and moves out.

And just starting to bring yourself back to the back of your body starting here again,

Grounding in,

Grounding in.

And then just as you feel ready,

If your eyes are not closed,

Allowing them to close.

Just noticing if they feel like they're dancing.

Do they feel soft and relaxed behind your eyelids?

Just checking in what's happening here,

The space of your eyes,

Your visual field as you let go of vision.

And if you notice that your eyes are dancing or they don't want to close,

Go ahead and allow them to stay open.

Your focus now coming towards yourself,

Softly gazing towards your ceiling.

And now bringing your attention down to your feet to notice them and how they feel.

Perhaps touching in with contact the way that your feet are connecting to your space,

Shape,

Temperature,

Touch,

Maybe a mood.

Maybe a sense of difference in one foot versus the other foot.

And then just as you feel ready,

Taking a breath into your feet,

More intentionally breathing in and nurturing them now with your breath.

And then as you exhale,

Releasing your feet,

Letting them go,

Letting them rest,

To bring your attention up into your legs.

Just starting to notice the way that your legs are releasing to the floor or your bed.

Again,

Noticing information,

Tingling,

Maybe stillness,

Pain,

Relaxation,

Maybe a sense of difference between leg to leg.

No right or wrong in what you're experiencing.

It could be,

I'm not sure.

I don't feel my legs right now.

Or it's not clear.

And that's okay,

Too.

That's information.

And now with your breath,

Finding your next inhale,

Taking your time,

Breathing into your sweet legs,

And then releasing with your exhale,

Letting your legs go back to resting.

As you bring your awareness to the back of your pelvis,

And maybe that starts in your glutes,

Noticing the space that you're lying on,

Either releasing into your space,

Feeling into your pelvis,

What's happening here.

And when you feel ready,

Again,

Taking a breath into the space of your pelvis,

Starting from your glutes and letting it come up the front of your pelvis,

And then again,

Releasing your pelvis with your exhale,

Letting it go,

Letting it rest.

To bring your attention up into your low back.

To simply notice what's happening in the space of your low back.

Perhaps sensing into movement every time you breathe in,

And every time you breathe out.

To notice how your low back feels here.

Have you been very busy or stressed out?

Are you noticing it rising away from the floor,

Still trying to lift you up into space and move you through the world?

And then whenever you feel ready,

More intentionally breathing into your low back to feel that arch happen.

And then as you exhale,

Slowly,

Slowly releasing it,

Noticing how your exhale brings your low back closer to the floor.

To now rise your attention up into the middle of your spine,

Your mid back.

First noticing contact.

What does this area of your body have to say this evening?

How does it feel?

Perhaps starting to notice your body breathing,

What's happening internally.

Do you feel the space of your breath happening here in your mid back?

And again,

There is no right or wrong,

Just noticing.

Coming in further to notice if you feel your heart.

If you feel your heart beating,

Its pulse,

Its rhythm.

Breathing into the space of your mid back,

Your lungs,

Your heart,

And letting them go to bringing them back to rest with your exhale.

To bring your attention up into your upper back now to notice the way that your shoulder blades are resting on the floor.

Just curious about what's happening here.

Coming to the tops of your shoulders to notice them and how they feel.

Starting to drop your attention into your arms,

Your hands,

Your fingers too,

To notice them.

And then again,

Whenever you feel ready,

Start to breathe into your fingers and hands and arms,

Tops of your shoulders into your shoulder blades,

Releasing this tension.

Releasing your heart with your exhale to finally come up into your neck and head to simply notice where you find it lying in space.

Nothing to do,

Nothing to change,

Just noticing,

Where are you?

Breathing into your head and neck now.

And as you exhale,

That exhale removes any thoughts,

Any to-do's out into the ether so you can be here now.

Bringing your full attention back to your whole body,

Your whole body,

Not just your physical body,

Your whole body.

To just make a note of this experience and the shape that you're making,

The way that you feel,

The mood,

The texture,

What's happening now.

And again,

A deeper breath to then bend one knee,

Placing your foot on the floor,

And then your other to now feel your shape change,

Maybe more support under your back.

We're going to start to ground ourselves into this coming week by bringing our attention to our feet,

The fulcrum of our experience,

The place that receives the least attention most likely in our body and is doing a lot of heavy lifting by moving us through this world.

So let's talk to our feet,

Let's nurture them and bring them back online.

So now just noticing,

Noticing the way that your feet are standing on the floor.

And then just as you feel ready,

I'd like you to inhale and start to rise your heels away from the floor as you point your toes down towards your floor or bed.

Noticing this contraction that's happening underneath your feet,

Tiny.

Notice it here,

Continue to breathe.

And then just as you feel ready,

Very slowly,

Consciously,

Intentionally release your heels back to the floor.

Good.

Doing it again,

Maybe even allowing your breath to lift your heels up when you feel ready.

Your toes pointing down,

Connecting to the floor.

And then a very,

Very intentional letting go as you continue to breathe.

As long as you're breathing through everything,

You're in the right place.

Good.

Let's go ahead and do that one more time.

Lifting your heels slowly,

Small contraction,

Noticing the shape that's happening as you make this movement happen.

And then slowly releasing it,

Letting it go,

Letting the bottoms of your feet rest.

Good.

Good.

So now,

Releasing your attention from your heels,

Lifting to them,

Staying right where they are on the floor.

And now bring your attention to your toes.

And whenever you feel ready,

Just finding a breath to start to lift your toes towards your shins,

Just to where they feel comfortable,

Just to where your body says,

That's enough.

I can feel that.

Notice how the tops of your feet are engaging as you continue to breathe.

And then slowly,

Slowly release that contraction in the top of your feet,

Bringing your toes back down,

Noticing sensation.

And then let's go ahead and do this two more times on your own,

With awareness,

Noticing if there's any pain or any strain,

You just back off,

Back off a whole lot and see what happens.

Finishing the one that you're on,

Bringing your feet back to stillness to feel them now,

Maybe noticing new information.

Maybe your feet feeling a little more alive,

Or maybe you feeling more of your feet.

And then starting to bring your attention to the outer edges of your feet,

And then just coming on to the outer edges of your feet some more.

Yeah,

Just shifting the weight.

Maybe you notice how your legs move to allow this to happen.

And then maybe even pointing your toes in and down,

If that feels good,

If you'd like a deeper contraction.

And then very,

Very slowly,

Slowly release your feet back to their starting position,

Just to notice how that felt.

We'll go ahead and do that one more time.

Very slowly,

Starting to rock the weight of your feet onto your outer edges,

Maybe pointing your toes down.

Good.

And then slowly releasing your toes,

Your feet come back to the ground.

You let go,

You breathe,

You notice your sensations.

Could feel very different from foot to foot,

No right or wrong.

And now starting to bring your attention to the inner edges of your feet to do the opposite.

You start to now bring the weight of your feet into those inner edges,

And maybe you bring your toes up towards your shins.

Tiny,

Tiny movements to start.

Good.

Releasing the inner edges of your feet,

And then your toes,

Letting your feet rest.

Good.

Good.

And then as you do this one,

Noticing if you feel information rising up into your legs,

Maybe even your pelvis,

Knowing that any time we work with our feet,

We're working with our low back too.

The arches of our feet,

Our low back are very sympathetic to each other.

They carry the same kind of curve,

Same kind of curvature.

Good.

Good.

Good.

Releasing your movements,

Coming back to just stand here with your feet on the floor in this relaxed position.

Again,

Maybe feeling more of your feet connecting to the space.

And now bringing your attention to your right foot,

Your right foot.

As you feel ready,

Start to press your right foot into the floor,

And slowly lift your right glute up off of the floor.

Just as much as it feels good to feel your right hip come forward.

Good.

And then very,

Very slowly release this movement.

Good.

Beautiful.

Let's go ahead and play with it again.

First,

Allowing your attention to drop into your right foot,

Pressing further into your floor,

Allowing you to lift your right glute just as far as it likes to come.

It's a tiny movement.

Notice where you feel information as you continue to breathe.

And then releasing first your right glute,

Right pelvis,

And then your foot.

Coming back to breathe.

Good.

Noticing your right side versus your left.

Maybe now more information traveling from your right foot up into your right leg,

Up into the right side of your pelvis.

Maybe even noticing a deeper breath.

And then let's do this on the opposite side.

So whenever you feel ready,

Go ahead and start to press your left foot into the floor,

And then allow your left glute to rise up off the floor just as much as it likes.

You might feel a little more here,

A little less.

Releasing your contraction nice and slow.

Good.

Then doing this one more time,

Refining it.

If it didn't feel good on the other one,

Do it smaller and slower.

Good.

Go ahead and release that too.

Let it go.

Good.

All right.

Now do a little back and forth,

Starting with pressing your right foot into the floor,

Allowing your right glute to lift off the floor to bring your right hip forward.

Slowly releasing that and doing the other side,

Just to start to integrate that you can do both independently.

Noticing sensation,

Noticing where else it could be traveling.

Maybe you feel it coming further up into your torso,

Your head,

Your neck.

No right or wrong.

Good.

Good.

Letting this go too.

Coming back to the space of your body and what you're feeling.

And now starting to bring your attention to both of your feet,

Both of your feet now,

Starting to press into both of your feet towards the floor to lift your pelvis from the floor just a little bit,

Just a little bit.

So both of your glutes come off the floor,

Only coming as high as it feels good,

And then very,

Very slowly releasing your low back and your glutes to the floor to breathe and notice how that felt.

Again,

At any point,

If it doesn't feel good,

You can do it in your mind.

Let's do that again.

When you feel ready,

Let's come into that tiny somatic bridge.

So first,

Using your feet,

Pressing your feet into your floor to help you lift your pelvis any distance.

It could be tiny.

Maybe I'm not even perceiving it.

Yep,

You do.

It feels good for you.

Beautiful.

And then very,

Very slowly release.

Let it go.

Let's do one more here.

If it feels good.

If it doesn't,

Just imagining that you're pressing your feet into the floor and allowing the back of your pelvis to rise up,

Bringing the front of your pelvis towards you,

Feeling any distance.

And then starting to release this movement,

Your muscles starting to turn off,

To let go,

To rest.

Good.

Good.

From here,

Let's just stop briefly and check in with the body scan to notice what information is coming through now.

So when you feel ready,

Why don't you start to slide your legs long,

Moving any support under your legs,

And just notice,

Is that support needed at this point?

And it might be,

But maybe it's not.

Maybe your body,

The back of your body,

Releasing closer to the floor.

Maybe a deeper breath.

Maybe you're starting to feel your sinuses clear or maybe it's a little numb around your mouth.

All good signs that you're releasing tension.

Or maybe it's unclear and that's okay too.

Good.

Just noticing,

What are you creating?

Good.

And now taking a more intentional breath.

Again,

Any way that that feels good,

Long,

Slow breath.

Releasing this body scan and starting to bend your knees once more,

Bringing your sweet feet back to the floor.

Maybe noticing if they feel different now.

And bringing your attention back to your pelvis.

We're going to start to play with some very small movements here in our pelvis.

So when you feel ready,

Why don't you start to inhale and arch your back so your tailbone comes closer to the floor,

But make it tiny.

Keep it in your pelvis so you don't feel it in your head.

Feel this here.

Keep breathing.

Keep breathing.

I want you to feel the contraction in your low back.

And then on your next exhale,

Say,

No,

Never mind.

I want to come home.

Good.

Let it go.

Good.

Now wrap your attention around to your low belly muscles.

Low belly muscles now.

And then when you feel ready,

What I'd like you to do is inhale just to breathe,

To fill your belly with air.

And then as you exhale,

Turn those belly muscles on.

Bring them towards the floor.

You'll feel your back flatten.

You'll feel your pubic bones come towards your nose.

It's tiny.

And then slowly turn off your belly muscles.

Melt out.

Back to just breathing.

And then let's play with these some more.

When you feel ready,

You're going to inhale and arch your low back just a little bit.

Let it really live in your pelvis.

And then as you exhale,

Do the opposite.

Start to bring your belly muscles on.

Your pubic bones coming towards your nose.

And then rocking back to your arch.

And just continue noticing,

Can I keep this isolated to my pelvis so that you're not moving your head and neck just yet?

Tiny,

Tiny movements.

Maybe you're barely moving at all.

Just allowing your breath to do the work for you here.

This is a good example of how much work our breath does.

Lovely.

Beautiful.

Good.

Okay.

When you feel complete with your last flattening movement,

Allowing your belly muscles to come on,

Releasing your back,

Go ahead and come back to stillness.

Maybe taking a more intentional breath to let that go.

And now starting to bring your attention to your upper body so we can make this movement a little more full.

So if and only if it feels good,

Why don't you start to bring your hands behind your head,

Interlacing your fingers.

And I want you to check in that your arms and shoulders are comfortable.

To open this way.

If they're not,

If you have support to bring behind your elbows to make it more comfortable,

Beautiful,

Do that.

If not,

Why don't you release your arms back to your side and commit to doing these like we just did them,

Where you're just going to do a little arch and flatten,

And maybe even pretending that you're going to be bringing your upper body into the movement.

So it's up to you and how you do this.

Maybe you're imagining the whole thing.

When you feel ready,

Go ahead and start to inhale and arch your low back.

As you do this,

Continue to breathe.

Bring your elbows back toward the floor a little more and let your chin rise up toward the ceiling just a little bit to feel this up,

Up,

Up into your neck.

Good.

When you feel ready to let it go,

Melt out of it a little bit by a little bit by a little bit until you find yourself back home and just breathe.

Good.

Now,

When you feel ready,

Let's do the opposite.

So start to bring your elbows up to point up toward the sky,

Coming closer to your face.

Check in that your elbows are okay with this.

As long as they are,

We're going to inhale just to breathe.

And then as you exhale,

Start to turn on your belly muscles coming up into your sternum to lift your head towards your knees.

Let your breath do it.

It'll be tiny.

Good.

Come on back out of that.

Good.

Find home.

Find rest.

Let yourself melt and breathe.

All right,

Everyone.

So why don't you go ahead and end with your last little curl.

Come to long.

Come back to a body scan.

Sliding your legs long,

Letting it go.

Coming back to notice the language of your body and what it has to say to you now.

The little whispers.

Good.

Starting to bring your hands to your low belly.

Both hands to your low belly.

If you're happy here with your legs long,

You can stay right here.

If it doesn't feel good,

You can bring support underneath your legs.

You can bend your knees and place your feet on your feet.

Your attention is underneath your hands.

Just noticing what's happening underneath your hands.

Do you feel that gentle rise and fall of your breath moving in and moving out?

Perhaps making it a little more intentional.

Expanding the space a bit more as you breathe in.

Letting it contract softly back towards your body as you breathe out.

Good.

Beautiful.

Good.

Just bringing some more sensory awareness to the space,

Letting it know that it can expand and it can contract.

It can do both.

Good.

And then just as you feel ready,

Just as you feel ready,

Releasing your arms by your side,

Coming back to notice both sides of your body now.

Noticing which side of your body you'd like to work with first tonight.

So it could be the side that's giving you more information or maybe it's the side that's more quiet.

So it's up to you whichever side you'd like to work with.

I'd like you to roll on to the opposite side,

Bringing some support underneath your head so that your head is neutral.

It's not tipping down.

It's not tipping up.

If you like to use your arm,

Please feel free.

It just depends on what your shoulder likes.

So if your shoulder says,

No,

I don't like that,

Then you're going to find a pillow.

Good.

And then you're going to come into your chair-like position like we do.

We're going to do something different tonight.

You're going to still find that chair-like position.

You're noticing that you can see your toes just so your legs are nice and relaxed and then adjust from there.

If you need a pillow between your legs for now,

Go ahead.

And then I'd like you to bring your top arm on your side.

Top arm on your side.

Beautiful.

Let's go ahead and start by bringing your attention to the top of your shoulder.

When you feel ready,

I'd like you to inhale and rise your shoulder up and continue to breathe up towards your ear.

Good.

And then start to bring it forward as you continue to breathe.

Start to bring it down towards your hip as you continue to breathe,

Bringing it back behind you,

Breathing up towards your ear or towards the wall in front of you,

Down towards your hip,

Behind.

And just continue to find this full circle,

Allowing your shoulder to do the work,

Noticing how your arm is responding.

And then as you're doing this circle,

Maybe allowing your arm and hand to respond some more.

So maybe notice the twisting of your arm in response to your shoulder.

So it could be when you bring your arm forward,

Your arm rolls in more,

Maybe the back of your hand towards your hip.

Maybe when you rise it up,

It starts to release that a bit.

When you bring it back behind you,

It opens.

So your palm is forward.

Play with it.

There's no right or wrong.

Just allowing now this movement to find your fingers.

Good,

Good.

And then maybe taking it in the opposite direction just to see what's here.

What's happening when you move in the opposite way?

How do your arms want to respond,

Your fingers,

Your hands?

No right or wrong.

Let it be fun.

Let it be an exploration.

What do they do?

Do they want to get involved?

Good,

Good.

And then starting to slow that down,

Finding stillness again in your shoulder,

Your arm,

Your hand,

Your fingers.

And what I'd like you to do is reach your arm out in front of you like it's in line with your shoulder,

Just like you're reaching in front of you.

Good.

We're just going to reach your arm.

Good.

Just to where it feels good.

And then bring it back by your side.

And then what I'd like you to do is you're going to adjust your lower body a little bit.

So you're going to allow your top leg to be long,

But you're going to allow your leg to rest on the floor.

So you might need to adjust your bottom leg to make this comfortable.

Yeah,

Because you want that support of your bottom leg.

Yep,

So just adjusting,

Making sure that you can feel your side waist and your ribs lying on the floor.

And then what I'd like you to do is bring your top leg up behind you.

So lift it just a little bit from the floor and bring it behind you.

Beautiful.

And then go ahead and let that go.

Good.

Now let's bring these two movements together.

So when you feel ready,

We're going to play with an opposition.

So you're going to reach your arm forward and your leg behind at the same time.

Good,

Good,

Good.

Only don't go as far as you like.

Now do the opposite.

Take your arm behind you and your leg in front.

Aha.

Good,

Good,

Good.

And then just continue to play with this.

Your arm reaches in front.

Maybe it comes high at a diagonal as your leg comes behind you.

And then just allowing for the opposite,

Your arm coming behind you,

Just your arm.

See if you can stay on your side so you can keep it nice and small.

And now you're just in a walking pattern on this side.

You're actually playing with an opposition and allowing both of your hemispheres to talk a whole lot right now.

Keep it slow.

Keep it small.

No right,

No wrong.

Good,

Beautiful.

Good.

And then slowly,

Slowly start to release this movement.

Bring your top knee to bend and relax on your lower leg,

Your arm resting anywhere it feels good.

Taking a deep breath into the side of your body.

Feeling it rise up toward the ceiling.

And then exhaling,

Releasing it.

Rolling onto your back to notice this side and how it feels different from your other side.

Tuning into the new sensations,

The new experience that you're creating.

You're the teacher.

I'm just here to help guide.

Maybe noticing a deeper breath on this side.

Maybe feeling longer.

Maybe more connection happening.

Maybe it's unclear,

It's nothing at all,

And that's okay too.

Beautiful.

Allowing your breath to deepen on your next inhale in a way that feels right for you.

Long,

Slow,

Coming up into your collarbones and releasing just as long and slow.

Coming now onto your new side.

So the side that you just worked with,

Allowing it to be long some more,

Starting in your chair-like position with support under your head.

Whether that's your arm,

If you like your arm there,

Or a pillow,

A folded blanket,

Whatever works.

Noticing you can see your toes.

Allowing your arm to live on your side.

Bringing your attention to this shoulder now.

Hello,

Shoulder.

Top of shoulder,

Shoulder blade.

And then as you feel ready on this side again,

Maybe starting to inhale as you rise your shoulder up towards your ear.

And then maybe bringing it behind you,

Down towards your hip,

And then forward towards the wall in front of you.

Good,

To come up back towards your ear.

And again,

Checking in.

Do these circles feel good?

Or could they feel better if I made them smaller?

Find that possibility.

Find the yes.

Find where your body goes,

Ooh,

This feels good right here.

It could be very tiny.

And again,

Maybe you feel your arms start to respond.

Your hands,

Your fingers.

Noticing that every time you bring your arm forward,

Your arm rolls in towards your body some more.

It changes as you continue your circle.

Every time you bring it behind you,

Your arm opens your palm forward.

And if that feels like too much,

Just keep it at your shoulder.

Let your arm and hand do what it wants.

It's just a little add-on for anybody that wants to feel this down through their fingers.

Good.

Reversing your circle.

Again,

Just an exploration of what you feel when you come into this direction.

Maybe it feels easier or a little more challenging.

And if that's the case,

Slow it down.

Make it smaller.

Do it in your mind.

Lovely.

Starting to slow it all down.

Your shoulder,

Your arm,

Your hands and fingers.

Starting to set up your top leg so it's long.

Maybe your bottom leg readjusting for that support.

And on this side,

I want to see if we can do this a little slower and a little smaller.

So since we've taught our other side to now bring us into this side,

Let's go ahead and start with the whole thing.

So why don't you go ahead and start to reach your arm forward and maybe a little up and take your leg behind you.

But play with it.

Notice how far does this want to happen before it feels challenging?

Stop before any of that and then come back nice and slow to center.

Good.

A little test.

Let's go ahead and do it again in a way that feels really good.

So when you feel ready,

Just breathing.

Starting to reach your arm forward as your leg comes behind you.

Notice that opposition and then do the opposite.

Start to gently swing your arm behind you as you bring your leg forward.

Good.

And then keep making it smaller.

Maybe not reaching so far,

Knowing that you're just looking for that opposition,

That challenge.

Good.

Good.

Either side feeling very different than the other side.

You'll start to slow it down and melt it out.

Everything coming back to that starting position.

You can breathe.

Good.

Your arm can rest on your side or in front of you,

Whatever you like.

And again,

Breathing into this side.

Feeling the side rise away from the floor and up toward the ceiling.

And then as you exhale,

Allowing your breath to bring it to rest.

To roll back onto your back to notice sensation now.

Both sides.

What's different?

What's changed?

What are you feeling now?

What are the sensory sensations that you're creating?

Good.

Now,

Making some soft fists with both of your hands and bringing your soft fists to your outer ribs,

Living on both sides of your body,

This place that we've worked with.

And simply bringing your fist to those ribs.

You can be more out and to the side if that feels good.

If not,

You can put them on the front.

And you're just,

Once again,

Noticing what you feel beneath your hands.

Keep rising our attention up and up.

Perhaps noticing what those last movements provided as far as a breath in this space.

Now,

Not only allowing our breath to rise up and down towards our ceiling,

But out towards left and right.

Back in towards our spine with our exhale.

Beautiful.

Releasing your breath work practice,

Your arms coming to live wherever they like.

Once again,

Just noticing the space of your body and how you feel.

Maybe noticing beyond the space,

Maybe your emotional body,

Your energetic body,

Your spiritual body too,

If that connects.

All of your bodies here right now,

Your whole body.

We're almost home,

Everyone.

So as long as your body feels good here,

You can be right here.

If it doesn't,

You can bring support back under your knees or under your head,

Whatever you like.

I'd like you to do is bring your attention to your legs and just let them be a little wider,

Maybe a little wider than hips distance.

And then just start to slide your arms on your floor in your bed up into a diagonal.

So your body's making an X shape,

Your arms still on the floor on your bed.

They're just coming up higher.

And again,

Check in with your shoulders.

Just make sure that they're okay.

And if they don't like being this high,

You just start to slide your arms back down until you feel comfortable.

Good.

No right or wrong.

Good.

Now bring your attention to your right heel and just your right heel.

What I'd like you to do is inhale and reach your right heel away from you.

Notice what's happening behind you to allow this to happen.

As you exhale,

Release your heel back to its starting point.

Good.

We'll do this one more time.

So your leg is long connected to the floor.

Simply inhaling and reaching your heel away from you.

Maybe like it's coming on to a break.

Aha.

And then let that go nice and slow.

Good.

Now bring your attention to your left hand.

When you feel ready,

Go ahead and inhale and reach your left hand away from you.

Notice what's happening behind you to allow this to happen.

Release those muscles by releasing your arm.

Good.

Okay.

Let's come through the other side.

Bring your attention to your left heel and just your left heel.

Go ahead and inhale,

Reach away.

Notice the muscles that allow your foot to move away from you and then let them go.

Good.

And now your right hand.

Inhaling,

Reaching away,

Noticing the muscles firing to allow this to happen and then letting them go.

So your arm can just come back to rest.

Beautiful.

All right.

So now why don't you reach through your right foot as you breathe in.

Exhale and let go.

Breathe into your left foot as you reach it forward.

Exhale and let go.

Breathe into your left hand as you reach away.

Exhale and let go.

Right hand now.

Exhale and let go.

Good.

Bringing your attention to your right foot and left hand,

Reaching both away from each other to feel where you feel this in the back of your body.

Exhale,

Release those muscles.

Good.

Opposite side.

Left foot,

Right hand.

Hopefully I have that right.

Good.

Let go.

And now just alternate.

So really find your foot and opposite hand,

Come into it,

Slowly release,

And then find your opposite foot in hand.

Now you're in a full body yawn.

Just allowing it to be delicious.

Slowing it down even more.

Reaching in a way where your body says,

Ooh,

I like this.

Good.

Good.

And then letting this go too,

Once you feel ready.

Releasing your legs to where they want to live,

Your arms to where they want to live.

And then move into a little neck and head.

So again,

Your opportunity to either stay long if it feels good for your low back,

Or you can bring support back under your knees.

You can come into a bent knee position with your feet on the floor.

These last little head movements that we're going to do,

I'd like you to really consider only moving like about an inch for each one to keep this very,

Very small.

We want to keep this really around the axis of our spine.

So whenever you feel ready,

I'd like you to bring your attention to your chin.

To your chin.

And just as you feel ready,

Barely lifting your chin up towards your ceiling,

Just a little bit.

Noticing the muscles that are firing in the back of your neck,

And then slowly consciously turn them off.

Good.

Again,

Just a tiny tick of your chin up toward the ceiling.

Slowly turn that off.

Good.

This time,

Let your chin come towards your chest just a tiny little bit to feel the back of your neck lengthen and the front shortened.

Let that go.

Nice and slow.

One more time.

Just a tick off center of your chin coming towards your chest just a little bit.

Tiny,

Tiny,

Tiny.

Good.

And then let that go.

And now just nodding yes,

But only moving a tick up and then a tick down.

And just allowing it to smooth out as you nod yes.

Tiny,

Tiny.

Good.

When you feel ready,

Start to notice if you feel this movement translating down your spine.

Notice where you feel it.

The beautiful thing about our neck is it connects to our tailbone through our spine.

So we're just working at the top of our spine.

We started to work from the bottom of our spine,

And now we're working from the top of our spine.

Good.

And then when you feel ready,

Go ahead and release these little rocking movements of your head.

Nodding yes.

I'd like you to very slowly open your eyes and keep them very light.

Like you're just allowing a little bit of the world to come in.

Just a little bit of the world.

These next ones are also very,

Very small too.

So whenever you feel ready,

Start to turn your eyes to the right just a little bit.

Just your eyes turn to the right just a little bit.

And then when you're ready,

Let your neck follow where your eyes landed to the right.

Good.

And then let your eyes come back to center.

And then bring your neck back to center.

Good.

And if this isn't feeling good for anybody,

For your eyes,

You can do this with your eyes closed,

Imagining that your eyes are leading behind your eyelids.

Let's do it again.

From center,

Go ahead and very slowly,

Gently move your eyes to the right just a little bit.

Keep breathing.

And then when you feel ready,

Let your neck meet your eyes over to the right.

Good.

Now close your eyes and bring your neck and head back to center.

Good.

Take a deeper breath now,

However that feels good for you.

Opening your eyes just a little bit again,

Just to bring in the world just a little bit.

Good.

Start to take your sweet eyes over to the left just a little bit.

Slow,

Slow.

Pay attention to what your body wants.

And then allow your neck to meet your eyes over to the left.

Good.

Now what I'd like you to do is very gently bring your eyes back to center and then let your neck meet your eyes back at center.

Beautiful.

Let's do this one one more time.

You're slowly,

Gently taking your eyes over to the left,

Just your eyes as much as they want.

Good.

And then you're taking your neck along to join them.

This time,

Go ahead and close your eyes,

Bring everything back at the same time and take a breath.

Notice what you notice.

Good.

Winding yourself in space,

Your whole body,

Your whole body once again.

We're going to do one more movement to bring it all together.

So let's get into our spirals,

Into our twists.

So your knees are bent,

Your feet are on your floor,

On your bed.

You're going to decide if you like your hips a little wider here or do you like your legs together?

And then you're going to start to bring your arms out into a T-like shape.

So your shoulders and your wrists are in line.

Your left palm is facing down towards your floor.

Your right palm is facing up towards the ceiling.

Let's start this very,

Very slow,

Gentle,

Tiny movements.

And then if it wants to get bigger,

We'll allow it to get bigger.

When you feel ready,

Your attention now in your upper body,

I'd like you to inhale at center here when you feel ready.

And then as you exhale,

Go ahead and turn your sweet head towards your right open palm,

Noticing how your arms are responding.

Beautiful.

And then find a breath back through center,

Flip your hands,

Your left palm turning up,

Right turning down,

And your sweet head coming to look at your left palm.

And then just continue to play with this upper body.

Twist this way,

Your head coming towards your open palm,

Your opposite arm rolling in and down.

Good.

And then whenever you feel ready,

If you'd like to bring your legs into this and just knowing they don't have to come all the way to the floor,

You start to shift your pelvis and legs in the opposite direction of your head.

So now you feel the twisting or spiraling.

What we like to do most as humans,

Because this is what makes us special in how we move,

Is that we can twist,

Is that we are full of spirals.

You can play with this with your legs open or closer together.

What I'd like you to notice is that your pelvis is moving your legs.

When we pay attention to that,

It becomes a much more connected movement.

We're not just allowing the weight of our legs to fall.

We're using our body to shift our legs.

So now we're coming back through our sacrum and our cervical spine,

Really bringing this relationship back together here.

Good.

Whichever side felt a little shorter today,

An opportunity to really feel length by letting your legs land in the opposite direction and then very slowly from there,

Just sliding your feet back to long.

Just like that.

Beautiful.

Good.

Good.

That's it.

Yeah.

Releasing your arms back to your side.

You've made it.

You've made it.

Welcome home.

Back to your body scan.

Back to noticing yourself and how you feel now compared to your first body scan.

What are the sensations?

What is the mood?

How are you now?

From your feet,

Just starting with your own little body scan,

Noticing all your changes.

Yeah,

As you grab a blanket,

As you become more comfortable.

Taking your time.

There is no rush.

Once you find yourself at the end of your body scan,

Just letting go completely now.

Stillness.

The only thing moving within you now is your breath.

Letting go of doing,

Coming back to being,

Your birthright.

Thanking yourself for everything that you do.

Take care of yourself.

Knowing that all these ways in which you take care of yourself are rippling out into your life.

Really nice,

Everyone.

We're going to end our practice together by taking three cleansing breaths.

So whenever you feel ready,

Let's meet on an exhale.

When you feel ready,

Breathing in,

Letting it be slow and long and rise up into your collarbones.

And then same slow,

Long breath out of your mouth.

Breathing in once again,

Through your nose,

Letting it build slowly up,

Up,

Up into your collarbones.

Letting it fall out of your mouth.

Slow,

Long breath.

Maybe it's audible.

One more time.

Breathing in.

Filling up life within you and then breathing out through your mouth.

Letting it go.

Good.

Good,

Good.

That is the end of our practice today.