Hello and welcome I'm Sophie and I'm going to guide you through this exercise and this exercise is known as anchor and we'll also be doing some cadence breathing where we breathe in for the count of four and out for the count of six.
And so just getting comfortable in your position whether you prefer to sit down or lie down.
Just being comfortable and relaxed and if during the exercise you need to open your eyes move or stretch that's okay too.
Just coming back into a comfortable relaxed position and just noticing your body between the earth and the sky.
I become aware that I'm standing on this earth and I feel the earth or the ground beneath my feet.
I become aware of my breathing as if my whole body is breathing and now I become aware of the sounds far away and then the sounds closer at hand and the sounds from my own body,
My breathing or my heartbeat and I welcome those sounds as being part of life without trying to work out what they are.
Now I focus on my first system my head,
Become aware of my forehead,
My eyes,
My nose,
The slightly cooler air as it goes in through the nose and the slightly warmer air as it comes out,
My mouth and jaw and then I explore my ears,
The back of my head,
Everything that's happening in the back of my head.
I become aware of my neck and throat part of the second system,
The shoulders and all the way down the backs of the arms and the backs of the hands all of the second system and then the third system,
The upper back,
The thorax,
The underside of the arms and the palms of the hands and the internal organs and just noticing the heart and I say to myself my heart beats calmly,
Strongly and fully.
I notice my heart beating calmly,
Strongly and fully and then I become aware of my fourth system or the area between the ribcage and the solar plexus,
The sternum and the navel and remembering also the middle part of the back and the internal organs.
Noticing any sensations and then I become aware of the fifth system,
The area from the navel downwards,
The hip area,
The internal organs and then slowly making my way down to my legs,
Noticing all the physical sensations in the legs all the way down to the ankles,
The feet and the toes and then I become aware of the whole body.
This is also known as the sixth system.
I become aware of the weight of the body,
The temperature of the body and the size of the body and now I'm going to do a quick tension release.
This is also known as a second key technique and for that I breathe in through the nose,
I breathe out through the nose,
I hold my breath and I lift my hands above my head and I clasp my hands and stretch and tense,
Tense,
Tense a little bit more,
A little bit more,
A little bit more.
Breathe in through the nose,
Breathe out,
Release,
Relax and let go,
Allowing the arms to come down and just noticing the body and just breathing out any tensions.
We're gonna bring the hands to the middle of the forehead.
This is the integration point for the first system,
Breathing out any tensions,
Bringing the hands to the middle of the throat,
Just where the thyroid is and breathing out any tensions.
This is the second system,
Bringing the hands to the middle of the chest,
The middle of the thorax and I breathe out any tensions in the third system.
Bring my hands down to halfway between the sternum and the navel,
The integration point for the fourth system and I breathe out any tensions and then I bring my hands down halfway between the pubic bone and the navel and I breathe out any tensions and then I place my hands on my navel,
The integration point for the sixth system,
The whole body.
I breathe out any remaining tensions,
Both mental and physical,
Just taking your time and breathing them out.
Anything the body no longer needs,
Just letting go and breathing them out and then I sit comfortably in an integration position,
My palms can be gently on my thighs.
I become aware of everything that's happening in the body now,
All the physical sensations that are now happening in my body with curiosity and wonder just noticing.
And now we're going to do the exercise for for the first system and for this exercise I turn my head from left to right as if I'm saying no and I can turn it as slowly or as quickly as I need.
The main thing is just to be curious and wondering about being able to turn the head as if it's the first time we've noticed that we have a head and that we can turn it from left to right and then bringing the head back to centre.
This time we're just going to go from the middle to the left three times and then back to centre,
Just noticing how the body's feeling and now to the right.
You might want to breathe in and then breathe out as you bring it and then bringing your head back to centre and just noticing how the body's feeling,
All the physical sensations.
This is called an integration pause and just by noticing we're integrating the mind and the body.
And now we're going to do the second exercise which is a cadence breath.
We'll be breathing in for the count of 4 and breathing out for the count of 6.
To begin breathing in through the nose 2,
3,
4.
Breathing out through the nose 2,
3,
4,
5,
6.
Breathing in 2,
3,
4.
Out 2,
3,
4,
5,
6.
In 2,
3,
4.
Out 2,
3,
4,
6.
In 2,
3,
4.
Out 2,
3,
4,
5,
6.
In 2,
3,
4.
Out 2,
3,
4,
5,
6.
And coming back into the body into an integration pause and just noticing how the body's feeling.
Becoming aware of all the physical sensations that are now happening in the body.
And just concentration on the first system,
The head area.
Just noticing without judgment.
And now we're going to do an anchoring exercise and for that I'm going to get you to think of a calm place.
It may be a place you've used in other exercises or just somewhere that you'd like to be that helps you feel calm and relaxed.
And when we're in this calm place we're going to take our thumb and first finger and just push them together like you're taking a snapshot of a picture.
As we breathe in we'll take that snapshot and then we'll just let it go and breathe out.
So again making sure you're comfortable in your position.
And I want you to breathe as your whole body is breathing.
Breathing and renewing.
Bringing the breath to the lower part of the back.
Breathing in through the nose and out through the nose.
Breathing and renewing with every breath.
And gradually as I'm breathing I allow myself to be taken to my own special place where I feel calm and relaxed and full of interior wonder.
Become very aware of these feelings of well-being.
Timeless relaxation.
Noticing the sounds,
The smells,
The colors,
Any taste,
Anything that you hear.
And when I really feel these sensations I press my finger and thumb together to fire the anchor as I breathe in through the nose and out through the nose.
Relax the finger and thumb and relax into the feeling.
Become aware of everything that's happening in the body now.
Especially my breathing as if my whole breathing.
My body is breathing.
Breathing and renewing.
I'm breathing into that lower part of the back.
Lower part of the spine.
Now I'm going to reinforce this link.
Mind-body link a second time.
Become aware again of my special place.
I'm in my special place.
The colors,
The smells,
The sounds,
The sensations.
And I feel the feelings of peace,
Calm and interior well-being.
And when I'm in this place I press my finger and thumb together.
Breathe in,
Breathe out.
Relax the finger and thumb and just experience the feelings.
What are the bodily sensations?
Become aware of everything that's happening in the body now.
All the physical sensations.
And then a third time experience again my special place full of peace,
Calm and interior well-being.
And I make this mind-body link the anchor.
Then take an integration pause.
Become aware of everything that's happening in the body now.
All the physical sensations.
Everything that I can notice in my body.
And then I begin to move my body and stretch my body.
And still keeping the body feelings of well-being discovered during the exercise.
I gently wake up my body and I take all the time that I need.
And when I'm ready and only when I'm ready I open my eyes.
And if you have a pen and paper handy just writing a few lines.
Just about the physical sensations or anything that you felt during the exercise.
And this helps integrate the mind and body.
Noticing the body more and more all the time.
Thank you for joining me today.
Enjoy the rest of your day.
