A Simple Practice - Body Squeezes

Some days, your mind and body can feel totally disconnected. This simple technique uses gentle body squeezes and conscious naming of body parts to help you reconnect with your external boundaries. It's a quick, easy way to ground yourself, feel more present, and gently nudge your nervous system towards a better place.

If you enjoyed this technique, you might also find these helpful:
- A Simple Practice - Feel Your Fingerprints
- A Simple Practice - Spot The Alphabet

Everyday Mindfulness - Less Stress, More You.

Transcript

Welcome to another simple practice. I'm so grateful to have you here and I hope that you find this one nourishing. But obviously there's a whole collection of them and a playlist breaking them down into the different states of your nervous system to really help you out so that you can find what you want when you need it depending on how you're feeling. So enjoy exploring all of that. But let's get started on today's technique which is squeezing the body. We're going to connect into our body by squeezing different body parts and just saying hello and waking it up connecting to it. Okay so find yourself a comfortable position wherever you are now just see if you can get even five percent more comfortable and I want you to start by taking your hands and placing them on your shoulders you might find it easier to cross them across your chest. I just want you to give your shoulders the tops of your shoulders a squeeze and just really connect to the sensations of squeezing your shoulders and then gently make your way down your arms squeezing up and down your arms and if your mind's really active and finds this strange just repeat the mantra I'm squeezing my arms I'm squeezing my wrists I'm squeezing my left hand I'm squeezing my right hand these are just gentle loving squeezes just really connecting in giving the outside of your body just some physical sensation okay now bring your hands up to your neck and give that a gentle squeeze and rub again we're just gently saying hello to the neck and then work your way up the back of the head and to the top of the head again just gentle but firm squeezes saying hello allowing it to feel its outside moving around to the face from the forehead to the temples to the cheekbones and the jaw just giving them gentle squeezes not forgetting the ears and reminding yourself you're waking the body up you're saying hello you're connecting to his external boundary beautiful you might just want to put your arms down by your side and just allow any sensations that exist to just be there for a moment before taking them and gently squeezing your sides chest abdomen hips buttocks legs you can literally squeeze the whole of your body right all the way down to the feet really connecting in saying hello to your body thanking your body in a gentle way for all it does for you just fine wherever feels good i'm squeezing my thighs i'm squeezing my calves and do this at whatever speed you need some days they'll be fast and you can get through the whole body quite quickly other days it'll need a little bit more love and attention and a slower pace that's perfectly normal beautiful allow your squeezing just to come to a gentle stop feel all the sensations in your body right now and just send it a big thank you silently just thank your body thank it for all it does all the sensations you're experiencing right now and say hello body perfect amazing thank you so much for joining me i hope you have a wonderful day and as always please take care of yourself

Reviews

Oh wow, this was exactly what I needed this morning! I was not expecting to have the sensations following the gentle squeezing be so powerful. Invigorating! Thank you so much.