Welcome,
Welcome,
Welcome.
As we're arriving here together,
Just taking a few breaths,
Allowing space for our bodies to settle in,
Welcoming the weight of ourselves to just shift and sift down like sand towards the earth.
Each inhale welcomes us more fully into presence,
And with each exhale we can allow our bodies to melt,
Soften,
And sink into support.
We can take some time to welcome ourselves here together into this present moment.
We spend a lot of time outside of the moment,
In the past,
The future,
Distracting ourselves from what's here and now,
And of course we do.
How could we not?
So this moment here right now is intended to be a refuge,
To give ourselves a little bit more space so that we might sink into connection and welcome what's here and now,
Whether it's pleasant,
Unpleasant,
Neither.
We can bring some warmth to everything we're experiencing,
Whether or not we want it to be here or not.
So in these next few breaths we might just sink in and notice if there is any place inside of us or around us that has a little bit of warmth.
It could be like the flicker of a candle,
It could be like a raging fire,
And if it's hard to find any of your own you're welcome to borrow mine.
We're here together,
Welcoming every part.
Sounds so easy,
Right?
So the practice that we will sink into today is a nervous system regulation practice that is meant to feel slow and spacious as we guide ourselves more fully back to our bodies or more deeply into our bodies if we're already here.
Slowly,
Slowly we go together.
We don't need to kick the door open if we've spent our life or decades living far from our bodies.
We just say hello.
We build trust over time.
It makes sense why we've been living outside of the moment or our bodies if we have.
And every time we come home maybe we sink in just a little bit more,
Remembering who we are and tending to those parts that have been overwhelmed.
How we'll move through the nervous system regulation work today is we will,
I'm going to tell you about it and then we'll do it,
We will support your chest and heart and then we can bring our support and intention to your adrenals and then we will bring our intention to your brain stem.
It's welcoming.
Everything that comes with each of these places will end supporting your ankles.
When I say intention I just mean a warm,
Gentle,
Soft presence and if you don't have that you can lean into mine.
Our minds will wander,
Our bodies will shift and move,
Maybe we make sounds.
It's all welcome.
We can have multiple things happening at the same time.
This work can be energetic,
It can be slow,
It can bring some things up but it's meant to be soft and gentle so if a lot arises or it feels uncomfortable in any way you can back off and soften your intention.
You can,
If your eyes are closed at any time,
You can open them and take a look around.
You can hear the sound of my voice.
Lean into anything that feels soothing.
So let's bring our intention together from the top of your right shoulder to the outside of your left hip and if this is something that is new to you let's be playful with it.
Let's just see what happens here.
You can imagine a ribbon,
A river,
A pathway from the top of your right shoulder to the outside of your left hip and welcoming your whole chest area and everything that comes along with it.
And I'll remind you again and again that every part is welcome as we're here with this work together,
As we're here with your precious mind,
Heart,
And body and this nervous system that has been working so hard to take care.
Right shoulder and left hip and then we can shift our intention across now to the top of your left shoulder and the outside of your right hip.
And when we say we're welcoming every part it's pleasant,
Unpleasant,
Neither.
There gets to be a space where every part belongs as we come home remembering it makes so much sense.
Whatever arises as it arises.
Left shoulder and right hip and welcoming your heart,
Lungs,
Ribcage,
And chest.
And then we can bring our intention now to your right adrenal which is located in your mid to lower back and just beneath that bottom rib resting on top of your kidney.
And you don't need to get the location perfectly.
Intention is more than enough.
This right adrenal shaped like a pyramid resting in to support.
Plenty of time,
Plenty of space here.
Resting our intention with your right adrenal.
And now we can gently float across to your left adrenal.
This left adrenal shaped like a half moon resting on top of your kidney.
And as we welcome this left adrenal we also welcome everything that comes along with it.
You're supporting together with warmth and care.
Left adrenal resting in to support.
And then we can gently float away from your left adrenal and bring our intention all the way up to the very top of your spinal cord just as it comes up through the hole in the base of your skull.
Bringing our intention to your brainstem and welcoming your brainstem and all those little parts of your brain.
Your entire spinal cord to the base of your tailbone and your whole central nervous system as we're right here with your brainstem.
Open to all the possibilities of healing.
Supporting your brainstem.
And now we can float all the way to your ankles.
Bringing our intention here.
Our ankles are hinges.
Just like hinges help a door open and close as we support your ankles to be open.
Any energy that's not serving you today,
Any unhealed energy can flow down out of your body,
Past your ankles,
Out the soles of your feet,
And back to the earth.
Supporting your ankles.
Allowing that energy to drain with ease back to the earth.
And then we can rest in a healing silence together for a couple of minutes,
Allowing the body to integrate this work.
And as you feel ready,
You can shift and take your time.
And as we move out into our days or evenings,
Staying connected to anything that feels soothing or supportive or spacious from this practice,
This work,
Drink water,
Rest where you can.
And we can gather any goodness from this practice and the presence that we have here today and send it out into the world.
May all beings be happy,
Healthy,
Safe,
And at ease.
And may these practices and this time we spend together have a ripple effect.
Thank you so much for your presence,
For showing up for yourself in this way.
Take good care and we will see you next time.
