Welcome,
I'm Tanya and I'm glad you're here.
This is a practice for focus,
A sweep and press.
It's here for those moments when your brain feels foggy,
Slow,
Or stuck.
Maybe you're having trouble starting something or you're just in a place where everything feels like it's just too much.
These are signals,
Signals that our nervous system might need just a gentle nudge to re-engage.
We'll use slow body brushing and light pressure,
So a comforting touch,
Along with our breath to wake up our focus without forcing it.
You can do this seated or standing and you don't need anything but your hands and a little bit of patience.
Let's begin.
Start by rubbing your hands together slowly.
Feel the warmth building between your palms.
We're bringing energy into our hands and this is helping us to tune into our awareness.
Just a few more seconds,
Rubbing our palms together,
Generating a little bit of heat.
Now bring your warmed hands to your forehead.
Gently pressing both palms there into the forehead,
Just hold.
Take a breath in and exhale slowly.
Now sweep your hands outward across your forehead,
Sweeping from the center of your forehead outward.
Just a simple,
Gentle movement.
Now place your hands over your eyes,
Not pressing down,
Just covering lightly and gently.
Take a slow breath in and a long breath out.
Lift your hands away from your eyes and now brush down the sides of your face.
Along your jawline.
Soft and slow.
Now moving your hands down to your neck and your upper chest.
Lightly press your palms there.
Holding the space.
This is the area where so many of us carry tension,
Where so many of us hold back our words or our breath.
Take a full breath in and exhale with a sigh.
Now take a deep breath in and exhale with a sigh.
Sweep your hands across your collarbones and shoulders.
Outward and down.
Like you're brushing off whatever you don't need to carry around with you today.
One side,
Then the other.
Outward and down,
Sweeping it away.
Now bring one hand to your opposite arm.
Start at the shoulder and brush down to your hand.
Do this slowly a few times.
Nice,
Gentle,
Soft brushing motion.
And switching sides.
Brush down.
Down from your shoulder to your hand.
Long,
Smooth strokes.
We're bringing awareness back into the body.
Now place both hands over your low belly.
Press gently but with a steady pressure.
And breathe here.
Inhale and exhale.
And as you're following your breath,
Say silently or aloud to yourself,
I can begin again.
Repeat it slowly and with intention.
I can begin again.
Now move your hands in a gentle,
Circular motion over your low belly.
Just a few times.
And then let them rest wherever they feel good to you.
In your lap,
In your arms,
In your shoulders,
Wherever they feel good to you.
Down at your sides,
Wherever they naturally fall.
Take a moment to notice what's present for you now.
Maybe something feels a little different.
Maybe not.
There's no right way to experience any of this.
And you can always return to this practice once,
Twice,
As many times as you need.
Often it takes a few tries to feel any sort of shift.
And that's OK.
It's all about showing up for yourself.
If you're ready to move on,
Take your time.
And if you'd like to stay a little longer,
Feel free to repeat any part of this again.
Take what you need and leave the rest.
Thanks for practicing with me.
And I'll meet you back here whenever you need.
