Welcome,
I'm Tanya and I'm glad you're here.
Let's begin.
This short practice is called shake it off and breathe.
It's here for those times when you feel full of restless energy or just stuck.
Maybe your body's buzzing but your mind is tired or maybe you've been carrying a lot of tension and haven't had a chance to let it out.
In just a few minutes we'll gently shake out our limbs and then settle into simple breathing.
That's it,
Nothing fancy.
This can help your body to release energy in a safe way and let your nervous system calm down afterward.
You can do this seated or standing,
Whatever works for you today.
Let's start with our hands.
Let your arms hang down or rest in your lap and begin to flick your fingers like you're shaking off drops of water.
No need to force it,
Just a light flicking motion.
Now let your wrists join in.
Let them circle or even bounce a little.
Next start to shake out your right arm.
Just let it move however it wants to.
Now let's switch to our left arm.
Just letting it bounce about,
Whatever feels good.
Now we'll bring attention to the shoulders.
Give them a little bounce or shrug,
Just loosening things up.
If you're standing,
You can start to gently bounce through your knees.
If you're sitting in a chair,
Just lift one leg at a time and shake it.
First one,
Then the other.
You can let your feet tap or bounce a bit if that feels good.
Now let your whole body join in at the same time.
Just a gentle shaking,
Wiggling or bouncing.
Listening to your body,
Moving how your body wants to move.
Even a little sway back and forth is fine.
Tuning in to what your body is asking for.
And don't forget to breathe.
Inhaling through the nose and try a few long exhales through the mouth.
You can even do a soft sigh or make a sound.
Just releasing a little bit every time you exhale.
Keep it up for just a few more seconds.
Shake,
Bounce,
Breathe.
And slowly come to rest.
Let your body come back to stillness.
Notice what you feel.
Maybe a little bit of tingling or warmth.
And just be with whatever sensations you're feeling,
Just for a moment.
We're not trying to change anything or force anything,
Just noticing.
Now you can bring one hand to your belly and one to your chest,
If that feels comfortable for you.
Take a deep breath in through your nose and exhale slowly through the mouth.
Let's do that again.
Inhale,
Fill up gently.
And exhale.
One more time.
Inhale through the nose deeply.
And exhale with a sigh.
Now let your hands rest wherever they're comfortable.
And let your breath return to its natural rhythm.
No need to control your breathing.
Just let your body be quiet,
Just breathing,
Just resting.
That's it.
You've just moved energy that didn't need to stay in your body.
You've reminded your nervous system that it's okay to shift,
To release,
And to breathe.
Notice what's present now.
Maybe something has shifted for you and maybe not.
There's no right outcome here,
Just your experience.
You're welcome to return to this practice anytime,
Or even go through it again right now if it feels like you need to go another round.
Just take your time easing into whatever's next.
Take what you need and leave the rest.
Thanks for practicing with me and I'll meet you back here whenever you need.
