Welcome,
I'm Tanya and I'm glad you're here.
This is a quiet calming practice of seated swaying to help soothe our nervous system.
It's especially helpful when we feel overstimulated,
Anxious,
Or like your body just doesn't know how to settle.
We'll be using a gentle side-to-side movement like a slow rock paired with our breath.
It's simple and rhythmic and it reminds our nervous system that we're safe even if your day has been anything but.
You can do this in a chair,
On the floor,
Or anywhere you can sit with your feet supported.
There's no right or wrong,
Just a gentle rhythm that your body can follow.
Let's begin.
Go ahead and find a seated position that feels okay to you today.
Let your feet rest on the floor if they can.
Let your hands rest softly,
Maybe in your lap or on your thighs.
Take a moment to notice how your body feels.
No fixing,
No judging,
Just noticing.
And now we'll begin to sway gently from side to side.
Shift your weight slightly to the left and then back through center and over to the right.
Back and forth slowly.
Let it feel soft and natural.
We don't need to think about how we look or if we're doing anything perfectly.
Just let your body move and sway.
Smooth,
Slow,
Steady.
And now let's bring in the breath.
As you lean to the left,
Take a slow inhale.
And as you lean to the right,
Exhale.
Inhale left,
Exhale right.
Like smooth,
Gentle waves moving through your body.
Left and right.
Keep going and let your breath lead the way.
Let whatever rhythm is natural to you carry you through from left to right.
No rushing.
If your thoughts are wandering,
That's okay.
Just come back to the sway.
Come back to the breath.
Let your shoulders soften down away from your ears.
Your jaw soften.
Let your hands be loose.
And keep rocking.
Inhale left,
Exhale right.
You're doing beautifully.
This kind of slow,
Rhythmic movement helps your body to shift out of fight or flight mode.
It tells your brain,
I'm here.
I'm okay.
I can soften.
Let's stay with this for just another minute or so.
Maybe your sway gets smaller or slower.
Or maybe it stays just as it is.
You get to decide.
You are the boss of your own body.
Just breathe with it.
Inhale,
Exhale.
One more full breath in.
And out.
And slowly,
At your own pace,
Let the swaying come to stillness.
Let your body be still now.
Just notice.
Does anything feel a little different?
Or maybe nothing has changed.
Either way is okay.
This kind of rhythm and breath can be repeated anytime you need it.
You're always invited to replay this practice again,
If that feels helpful to you.
Just thank yourself for taking this moment,
Just these few minutes,
To reconnect with your body.
Take what you need and leave the rest.
Thanks for practicing with me and I'll meet you back here whenever you need.
