Welcome,
Today's practice is about changing your relationship with tension in your body.
We often try to force tension away,
Maybe pushing against it,
Wishing it wasn't there.
But what if instead we could soften around this tension?
So this practice will use breath and gentle awareness to create space around the tight spaces in your body,
To meet them with curiosity rather than resistance.
I'm going to invite you to find a comfortable position,
Either seated or lying down,
Somewhere you can be still for the next few minutes.
Gently close your eyes if that feels right,
And take a few moments to arrive here.
We can begin with a few full breaths together,
Breathing in,
Breathing out,
In,
Out,
In,
Out,
Good.
And now without changing anything,
Just notice where you're holding tension in your body right now.
Maybe it's your shoulders,
Your jaw,
Your belly,
Your lower back,
Your hips.
We all hold tension somewhere,
In spite of being human,
Especially in our modern world.
So don't try to release this tension,
Just locate it.
Where is it?
Sometimes we hold tension in obvious places.
Sometimes it's more subtle,
Like a tightness behind your eyes or slight gripping in your hands.
Just scanning through your body gently,
Noticing what you find.
And particularly notice if there's one area that's calling for attention.
So one place that's holding the most tension right now.
This is where we'll begin our work.
So if nothing jumps out at you,
Maybe just choose your shoulders.
Many of us carry tension there.
Okay,
So you found your area,
Now we're going to work with it.
And bring your full attention to this area of tension.
Really feel it.
Notice the quality of it.
Is it hard?
Clenched?
Dense?
Don't judge it.
Don't wish it away.
Just observe it with curiosity.
And now imagine that you can breathe directly into this area.
Even if it's your shoulder or jaw,
Imagine your breath can flow there.
And as you inhale,
Visualize your breath moving into this tight place,
Like you're breathing directly into the tension.
And as you exhale,
Imagine the tension softening slightly,
Just slightly.
Not disappearing,
Just softening a bit.
Breathing in to the tension,
Feeling it expand slightly as breath arrives.
Breathing out and soften just a little.
Again,
Breathe in,
Bringing your breath right to that place.
Breathe out,
Letting it soften.
And continuing at your own pace,
Breathing in to the tension.
Softening on the exhale.
You're not trying to force the tension away,
You're just creating a little space around it.
Breathing into it and giving it room.
And now we're going to try something a little different.
So instead of breathing into the tension,
Imagine breathing around it.
So the tension is still there,
But now we're going to breathe into the space around it.
Creating a container of breath around the tight space or place.
So with this tension in your shoulder,
Breathe into your whole upper body and let your breath expand all around your shoulder.
If it's in your jaw,
Breathe into your whole face,
Your whole head.
So you're not ignoring the tension,
You're just giving it more context,
More space.
Breathing in,
Expanding all around the area.
Breathing out,
Allowing everything to settle.
Breathing in,
Making space.
Breathing out,
Softening.
Notice what happens when you stop focusing so narrowly on the tension itself and when you zoom out a little.
Sometimes tension softens not through direct confrontation,
But through being held in spaciousness.
And now still breathing gently,
I want you to ask this area of tension,
What are you protecting?
Tension isn't random.
Your body's intelligent and it's holding for a reason.
So maybe this tension is protecting you from feeling something.
Maybe it's bracing against stress.
Maybe it's trying to keep you upright when you're exhausted.
You don't need to get an answer,
Just ask the question and listen.
What are you protecting?
And now asking,
What do you need?
So what does this tense part of your body need in order to feel safe enough to release?
Again,
You might not get a clear answer and that's okay.
Just asking the question can change your relationship with the tension.
So you're no longer fighting it,
You're in dialogue with it.
Whether you receive answers or not,
Just thanking this part of your body.
Maybe it's been working hard and holding for you.
You might say silently,
Thank you for protecting me.
I see you.
You can rest now if you're ready.
And take a breath into your whole body now,
All of you,
And as you exhale,
Let every part of you soften just a little.
Your face,
Your jaw,
Your throat,
Your shoulders,
Chest and belly,
Your hips,
Legs,
Feet.
Breathing in,
Gathering.
Breathing out,
Releasing.
You might notice the original tension has shifted.
It might be softer,
It might still be there but feel different.
And whatever you find is okay,
This practice isn't about making tension disappear,
It's about changing how you relate to it.
From fighting against it to breathing with it.
From wishing it away to understanding it.
From forcing to softening.
So take in one more full breath in.
Letting it all go.
And when you're ready,
Gently open your eyes.
You can return to this practice anytime you notice tension arising.
Remember,
Breathe into it,
Breathe around it.
Ask what it needs.
Your body's wise,
So when you listen to it with kindness,
It will teach you what it needs.
Thank you for practicing here today.
