Welcome.
I invite you to find a comfortable seated position.
Maybe you'd like to sit tall.
So the spine lengthens up toward the sky.
Let's roll one shoulder up.
Back and down.
And the other shoulder up,
Back and down.
Today let's begin with some butterfly tapping.
This wonderful way to help to regulate the nervous system.
If you can't move your body,
You can visualize this in your mind.
We'll cross the arms over the chest so the hands come to opposite shoulders.
And we'll just tap one side at a time.
Pop in so that we're making contact.
This is activating.
The hemispheres of the brain.
And also helps to activate the parasympathetic nervous system,
Also known as the rest and digest part of the nervous system,
Helping us to feel more calm.
To slow down.
To feel more present.
As you tap,
I invite you to deepen the breath.
And allow the exhalations.
To be a little longer.
Than the inhalations.
Slow,
Deep breaths.
Shoulders are relaxed down,
The arms are relaxed.
So we're releasing any sense of tension or holding in the upper body.
Great,
And now we'll do another technique activating similar responses in the body that I really enjoy.
We'll take the hands and brush down to the elbows,
Lift the hands up.
Back to the shoulders and brush down to the elbows again.
So we're creating this.
Caressing this soothing movement down the arms.
We lift the hands back up to begin again.
And again here,
You can allow the breath to be slow and deep.
Body is relaxed.
You might even have a sense or an intention.
Of slowing down.
Maybe you start to feel the body slowing down.
Thought.
Maybe they start to slow down as well.
Just a couple more movements like this.
And then we'll relax the arms down.
You may wish to have the hands on either thigh or resting in the lap,
Maybe with the palms facing upward.
This time,
Let's roll the shoulders up,
Back,
And down together a few times.
Relax them down.
Let's sit tall.
Allow a slight part between the teeth.
Maybe the lips as well as we soften the jaw.
You may even feel this sense of opening or softening in the throat.
If it's comfortable,
I invite you to close the eyes.
As you continue to breathe slowly and deeply.
For now,
Let us rest the attention.
On the sensations of the breath.
So become aware of.
The sensations,
The experience of the breath.
Moving in through the nostrils or if you can't breathe in through the nose and through the mouth.
And then become aware of the sensations as you breathe out.
Rather than allowing the mind to pull you to thoughts of earlier in the day or something to come.
Or your judgments or opinions about something or replaying something in the mind,
Making lists.
Rather than allowing the mind like this.
Beautiful.
Stampede of wild horses to pull us in all of the directions.
Let us continue to come back to sensing.
The breath.
As it flows in and out of the body.
And each time one of these thoughts hums,
Drawing our attention elsewhere,
We simply practice releasing that thought.
As we return to sensing the breath.
The body.
Slow deep breaths in.
Long,
Slow.
Breaths out.
If you found yourself becoming lost in thought,
It's okay.
Gently return.
To sensing the body breathing.
We'll be here for a few more minutes.
Body is relaxed.
As our attention continues.
To rest.
And sensing the breath.
Sense whatever is making contact with the body.
The floor,
The chair.
Couch,
The bed,
Wherever you are.
Sense your body in space.
Let's take a deep breath in together.
Exhale with a sigh.
Inhale deeply Exhale,
Sigh.
One more time like this.
Slowly begin to move fingers.
Of space.
Can you really sense the movement as if you're feeling your body for the first time?
Maybe you wish to roll the shoulders.
The head.
Maybe you wish to move the spine.
Just gently move the body in any way that feels nourishing.
When you feel ready to.
Slowly open the eyes.
Aware of whatever newness you may have.
Created inside of you.
During this experience.
