Hello and welcome to this brief practice which is aiming at helping you create space for feelings and emotions in your body.
So to start with just make sure that you are sitting comfortably with both feet firmly in the floor.
You're sitting on a chair or cushion or on a mat or whatever feels good for you.
Just make sure that when you're sitting then your knees are lower than your hips because that will allow for a nicer posture especially in your back.
There is a slight curve in your lower back.
Your spine is long.
Maybe you can even feel a kind of extension between your lower back and the crown of your head.
The crown of your head is striving upwards towards the sky while the opposite end of your spine down by the tailbone is actually striving downwards towards whatever you are seated on.
Make sure you're breathing.
Let the breath happen.
Abandon any attempt to control the breath if that is possible for you right now.
And see if there is any tension in any particular part of your body.
Maybe then you can send a little bit of breath to this body part.
Not to change whatever is happening in that part of the body but to just give it more some loving attention and then go back to the breath as it comes into your body through your nose all the way down to your belly maybe even pelvic floor.
And out again in the opposite direction through your belly,
Your lungs,
Your throat,
Your nose,
Outside.
And if that feels okay for you,
Steer your attention towards the soles of your feet as they are in contact with the floor.
If you feel the whole area of your feet touching the floor or the mat,
Start perceiving if there is some type of dynamics in between the soles of your feet and whatever you're standing on.
Maybe you will start perceiving there is a kind of magnetic force of the earth as if it was sucking negative energy from your body through the soles of your feet.
And you can help this natural power of the earth by actively releasing whatever feels redundant,
Unnecessary or useless in this moment.
Just let it go down along your body,
Release it along the long bones in your body so that it kind of flows down towards the soles of your feet and through the soles of your feet it continues to the ground.
The earth can take it.
Continue a little while on your own,
Just releasing whatever you do not need in this moment to the ground.
And then if that feels good for you,
Send your attention up to the crown of your head and imagine as if there was a huge magnet,
Maybe some 5 to 10 centimetres above the crown of your head that is pulling very very gently the crown of your head upwards towards the sky.
And at the same time focus on the soles of your feet that are still in tight contact with the floor and you are still releasing energies or thoughts or fatigue,
Whatever it might be that you do not need in this moment.
Still at the same time the crown of your head is being lifted up by this gentle force of the magnet,
5 to 10 centimetres above the crown of your head.
And then as good as you can,
See what is happening in the middle part of your body.
What is happening to your spine while your head is being lifted up towards the sky,
While there is this releasing strength towards the earth.
And then if you can and want,
Start exploring physical sensations in your ribcage.
So whatever you do not need is being released through the soles of your feet to the ground.
The crown of your head is being lifted up towards the ceiling creating space and clarity in your mind.
And what are the physical sensations in the middle of your body in your ribcage?
Maybe you can sense there is more space around the heart.
Perhaps you are creating space for your feelings and emotions that you maybe previously felt like you could not accommodate them.
Maybe you felt overwhelmed by some type of emotions.
It can be really positive emotions but it can be also emotions or feelings that we consider as negative that can be overwhelming for us.
You'll see what happens in your ribcage right now and is there any change in your perceived capacity to accommodate the feeling or feelings?
You're releasing through your feet to the ground.
You're creating room in your mind as the crown of your head is being lifted towards the ceiling or sky.
Your ribcage is becoming bigger,
Larger,
Just about enough to accommodate feelings that you might have at this moment and that maybe have become less overwhelming than before.
Now I'd like to invite you slowly to let go of any effort,
Slowly stop releasing to the ground to slowly let go of this imaginary magnet above the crown of your head.
Maybe follow the physical sensations of breathing in your ribcage and see if you can carry that space or room that you have created within yourself into the next moments and see if you can accommodate feelings or emotions that you will come across during the day.
If you feel like then you can slowly start opening your eyes very softly.
I would recommend that you find three different points in the room around you to help you find your way back to space and time.
Thank you for spending these 15 minutes together.
Maybe you will remember that there's always room around your heart in your ribcage to accommodate any possible feeling or emotion.
