Somatic Meditation For The Flight Response [With Tamboura]

This is a 20-minute movement meditation to support you in moving through the "flight" self-protection response. In a state of "flight," you might experience restlessness, anxiety, an impulse to run or hide, or feel like it is hard to quiet your mind. Through these gentle, guided movement practices, inspired by Hanna Somatics, your body can experience movement that supports your mind to find ease again.
This meditation is inspired by the work of Thomas Hanna, Peter Levine, and other somatic practices.

Narration and Live Tamboura by Mel Cassidy.

Transcript

This is a meditation for working with the flight response.

Only do what your body has the capacity to do today.

If there are any movements that are not available for you,

You can visualize or imagine yourself doing these movements.

Know that through visualization of the movements,

You will still gain benefit from this practice.

The flight response is often understood as a self-protective mechanism,

A recoiling from danger,

Stress,

Or threat.

It holds an impulse towards mobility and movement.

When we are able to complete the impulse to move away from perceived danger,

We can return to a state of centered,

Grounded engagement with the world around us.

However,

When we are unable to escape danger,

Or spend long periods in stressful situations that we wish to escape but cannot,

Our nervous system may respond with vigilance,

Anxiety,

Restlessness,

And feelings of fear and foreboding.

This practice will invite you to explore gentle movement to support your nervous system in completing the flight response.

Begin by allowing your body to rest,

Either on the ground or in a chair with a slight incline.

As you rest,

Feel the weight of your body on the floor.

Notice how your breath moves in and out of your body.

With each exhale,

Allow your body to feel a little heavier.

Surrender a little more of your weight to gravity with every breath.

Now notice if there are any parts of your body that feel tense or restless.

Slowly invite these areas to stretch in any way that feels good,

And then return to a restful position.

You may want to shake out a limb,

Or move your head from side to side before coming back to focus on your breath.

Breathe in and out,

And invite your breath to fill your belly.

Notice how your belly lifts as you inhale,

And softens as you exhale.

Breathe in and feel your belly button rise towards the sky,

And exhale,

Letting it soften.

On your next exhale,

I invite you to release a gentle sound.

This could be a sigh,

Or an OM,

Or you can use the sound VU.

Allow yourself to take a few breaths,

Exhaling with a gentle sound.

Now take a moment to stretch your body in any way that feels good for you,

Before returning to rest.

Now bring your attention to your feet.

Start with your right foot,

Flex your foot,

And point your toes toward the sky,

And then pedal your foot down,

Pointing your toes away from you.

Lift your toes back up,

And then point them away again.

See what it's like to do this movement with your breath.

You might inhale as you lift your toes,

And exhale as you point them away.

Now let that movement go,

And bring your awareness to your left foot.

Breathe in as you point your toes toward the sky,

And exhale as you point them away.

Slow this movement down,

Matching your pace to your breath.

Let your toes point upwards as you flex your foot on the inhale,

And then point your toes away as you pedal your foot down on the exhale.

And then letting that movement go,

Allowing your left foot to come to stillness.

Bring your awareness to your right foot.

Take some time to just gently rock your right foot from side to side.

If it's available for you,

You might rotate your entire leg outwards from the hip.

As you inhale,

Rotate your leg outwards so that your knees and your toes point away from your body.

As you exhale,

Roll your leg back to centre.

Inhale,

Rolling your foot and leg outwards,

Feel an opening through the hip,

And point your knee and toes away from your body.

As you exhale,

Bring your leg back.

Once more,

Inhale,

Allowing the hip to open as your knee and toes point to the side,

And then exhale and return to neutral.

Letting that movement go,

Give your right leg a little shake,

A little shimmy.

Take a deep breath in and out.

Notice any differences between your right and left sides.

Allow your breath to flow easily through your lungs,

And as you exhale,

You might release another gentle sound such as a sigh,

An ohm,

Or a voo.

Now bring your attention to your left leg,

And gently rock your left foot from side to side.

If it's available to you,

You can rotate your entire leg outwards from the hip.

As you inhale,

Roll your leg outwards so that your knees and toes point away from your body.

As you exhale,

Roll your leg back to neutral.

Inhale,

Roll your foot and leg outwards,

And feel the opening through your hip,

Pointing your knee and toes away from your body.

As you exhale,

Roll the leg back to centre.

Once more,

Inhale,

Allowing your hip to open as your knee and toes point to the side,

And then exhale and return to neutral.

You can give your left foot and leg a little shake and a little shimmy.

Take a nice full breath in and out.

If you like,

As you exhale,

You can release a gentle sound such as a sigh,

An ohm,

Or a voo.

Notice what your legs are experiencing right now.

Can you sense a rush of blood or increased sensation?

Is your nervous system offering you more information about your hips,

Your legs,

And your feet?

On your next exhale,

Bend your right knee and contract your right leg,

Bringing the knee to point towards the sky and placing your right foot flat on the ground.

If you're reclining in a chair,

Your legs may already be slightly bent,

And you may find it easier to do this movement by placing a stool or a foot rest under your feet to elevate them slightly.

Take a nice full breath in and out.

On your next exhale,

Bend your left knee and contract your leg so that your knee points to the sky,

Placing your left foot flat on the ground as well.

In this position,

Notice the angle between your upper legs and your hips.

You might rest your arms by your side,

Or you can place your hands on your belly.

As you breathe,

Feel the breath being invited to enter your belly,

Lifting your belly button towards the sky.

And as you exhale,

Feel your belly soften.

Allow the flow of your breath to invite gentle movement through your pelvis.

With your inhale,

Allow your tailbone to tilt towards the earth,

Grounding through your hips so that your belly lifts.

You might notice a slight space between your lower back and the surface beneath you.

As you exhale,

Ground into your feet,

Tip your tailbone,

And allow your back to flatten as your belly button pulls towards your spine.

Continue breathing in,

Grounding your hips and tailbone,

And lifting your belly button.

And as you exhale,

Let your belly soften towards your spine,

Curling your tailbone under and grounding through your feet.

Explore this movement at your own pace.

Honor the range of motion that you have.

Honor the capacity of your body.

If any part of this movement is not available to you,

You can visualize yourself doing this movement.

Notice what it feels like to move slowly through this rocking motion in your pelvis.

If you feel tension,

Tightness,

Or pain,

See what happens if you do a little bit less and perhaps slow down further.

Allow your body to find stillness.

Take a full breath in and out.

On your next inhale and exhale,

Allow your right knee to fall out to the side,

Keeping your left leg steady.

As you exhale next,

Push your right foot away from your body,

Sliding along the ground until your leg is straight.

Breathe in and out.

As you inhale,

Rotate your leg so the knee and toes point to the sky.

And then as you exhale,

Contract your leg,

Lifting your knee towards the sky and sliding your foot along the ground to bring it flat,

Returning to the position where you started.

Repeat this movement.

Inhale,

Open your knee to the side,

And exhale,

Sliding your foot away.

Inhale,

Rotate the leg back to center,

And exhale,

Bending your knee,

Sliding your foot back to where you began.

Do this once more at your own pace,

Moving with the breath.

And then come to stillness,

Taking a full breath in and out,

And if you would like you can release a gentle sound as you exhale.

Now bring your awareness to your left leg.

As you breathe in,

Allow your left knee to fall out to the side.

With your next exhale,

Push your left foot away,

Sliding it down along the ground.

Inhale and rotate your leg back to center,

Knees pointed to the sky.

And as you exhale,

Bend the knee and return to your starting position.

Take a nice long breath in and out.

Repeating this movement,

Breathe in as you open through your left hip,

Allowing your knee to fall outwards,

Exhale,

Slide your foot away.

Inhale,

Rotate the leg back to center,

Toes and knee pointed to the sky.

And then as you exhale,

Bend your knee,

Contract your leg and slide the foot back.

Repeat this movement once more,

Moving with the pace of your breath.

And then come to stillness.

Take a moment to breathe in and out.

And as you exhale,

You can once again release a gentle sound.

Give yourself a chance to wiggle your hips and wiggle the rest of your body and stretch in any way that feels good for you.

Now allow your body to rest in any position that feels comfortable.

You may want to use a blanket or an eye pillow to help your eyes soften and to reduce sensory stimulation.

Take a moment to check in with the sensations in your body.

Remember the feeling of movement.

Notice how your hips,

Your legs,

Your feet and your toes feel.

Bring your awareness to your heart and belly.

As you exhale,

Invite any tension in these areas to release,

Softening into the gentle embrace of gravity.

Know that in this moment you are safe.

You have supported your body to move towards more somatic capacity.

Feel the warmth of your own body,

The comfort of stillness and rest.

Allow yourself to remain in this peaceful state for a few moments.

May your growing awareness of your nervous system support you in being able to show up in care and support of your own self and of others.

May you come back from each moment of anxiety into a relationship with love.

And may you always cultivate spaces where your heart can stay tender.