Hello,
This is a mini somatic embodiment practice you can take with you anytime,
Anywhere.
All you need is to be taking a seat where you feel stable and comfortable.
Begin by becoming aware of where you are sitting.
If you are on a chair,
Please move slightly forward so you can feel you are supported by your sitting bone and not in a slouch.
If you are seated on the floor,
Prop yourself up a little with a cushion or a blanket so you are not leaning too far forward or backwards.
Once you found your initial seat,
Bring your awareness to your breath.
Feel the contact of your body with the surface of the ground or the chair.
Feel the weight of your body supported by the two sitting bones on each side of the body.
Now start to notice if your weight is more on the front,
Middle or back of the sitting bone.
Resist the temptation to make any deliberate adjustments.
See if you can just notice what's happening.
Bring your awareness now to the weight on each side of your sitting bone.
Feel if one side is heavier than the other.
Now let that go.
Bring your awareness to your neck and shoulder region.
Feel the distance between the tips of your ears to the sides of your collar bones where your shoulder meets the top of your arm.
Notice any sensations around this area,
Any tension,
Tightness,
Tingling sensation,
Heat,
Coolness.
Please allow your attention to be soft.
Just noticing the difference between each shoulder.
Come back to being aware of your sitting bones once again.
How do they feel now?
Has anything changed?
Is the weight now in the front,
Middle,
Back?
Which side is heavier or are they the same?
Bring your awareness now to your breath.
Feel the breath moving on the side that feels heavier.
Notice if there's any tension on that side of the shoulder,
That side of the face,
That side of the jaw.
Allow everything to be as it is.
Next,
Bring the awareness back to the sitting bone on the side that's heavier.
Initiating a gentle movement from that side of the pelvis.
Gently press the sitting bone down,
Just a little.
Do you notice what sensations are traveling through the body?
As you do this movement of pressing the sitting bone a little bit heavier onto the surface,
Is there any tension in your neck,
Shoulder,
Jaw or eyes?
Now let that go.
Repeat the movement on the other side.
Gently initiating the pelvis to wake down into the side of the sitting bone.
Do that a few times.
Perhaps you are syncing this movement with your breath,
Noticing what's coming up,
Any sensations,
Patterns,
Feelings.
Tune into how this simple movement is unfolding within your body.
Are there any other places in your body that are beginning to unravel?
As your attention moves from the place where you initiate the movement to a more global,
Wider perspective,
Just take a mental snapshot of what is happening to the whole body.
Notice what movements are you doing now,
If you were to just follow what your intuition is telling you.
Perhaps you can gradually move in a bigger way.
You can move in undulations,
Spirals.
You might be finding more length,
More space,
More volume,
More breath.
Allow your intuition to completely take over.
And then begin to slow down.
Notice your breath.
Notice the space within the body.
Come back to your seat.
Notice the space between the tips of your ears and your collarbones.
And allowing the movement of your body and your mind to slowly come into stillness.
Take your time now to come back to the room or the space that you're in.
From behind your closed eyes,
See or visualize this space.
See yourself seated in the room or train or park or anywhere else.
Allow the light behind your eyelids to slowly stream inwards.
Now bring your palms together and rub them against each other until you feel a warmth between your hands.
Then raise your hands and cup the palms gently over your eyes.
Take a deep breath.
Slowly blink open your eyes.
Release your hands.
The practice is now complete.
Thank you for listening.
