Welcome everyone.
Let's move into visibility today.
I don't know,
I had this feeling of this theme that sometimes we often hide ourselves and make us small.
Sometimes we need to,
Sometimes we want to,
But sometimes Maybe we don't want to and we just don't know how it is to make ourselves visible.
That's what it's all about.
It is today and we start the session.
With a body awareness session and then we slowly go into movement as always.
Take my advice,
My suggestion,
Just as guidance and listen to your body.
That is always right.
Good.
Find your feet parallel on the floor.
Daily position,
Feeling your feet.
Maybe you lift your toes a little bit,
Your heels a little bit.
And left.
Bind our moment,
Our body here.
And when you're ready.
Close your eyes.
Hmm,
Maybe you bend your left and right knee a little bit.
Just to give your body the signal.
We arrive now.
We are here.
Mmm,
Let your shoulders drop Your jaw dropped.
Ugh.
Yeah.
And again,
Feel in your feet.
Feel how they ground you on the floor.
Feel how they give you all the stability.
And also feel now in your lower legs.
Maybe you can feel your coughs.
And without any judgment.
Just check in,
Say hi to this body pad.
Arrive in your body.
And check in also on your knees.
Maybe you bend those knees a little bit.
Oh.
And feel in your thighs,
Your upper legs.
And from here feel also in both your legs.
Feel how they grow out of your feet,
Your ankles.
And feel now in your beautiful pelvis,
Your hips.
This stable body part which holds your upper body.
Lose any tension in your pelvis and your hips.
Beautiful.
And now activate your core a little bit.
That just means you pull your navel a little bit to your spine.
Imagine you're drinking from a straw.
You just activate this part a little bit without creating tension,
Just activation.
And with this stability,
Feel in your beautiful spine.
Starting from your tailbone.
Through your lower back.
Through your middle back.
And your upper back and your shoulders.
Drop tension there.
And feel also your front.
The center of your body,
A little bit above your navel.
Your ribcage,
Your chest.
Beautiful.
And feel how the spine elongates through your neck.
Open your throat.
And feel how the spine ends and elongates into your head.
Your crown.
And maybe you can grow a little bit taller here.
Just a little.
A tiny,
Tiny bit.
Feel in your facial muscles,
The back of your head.
And also feel now in your arms.
Your upper arms.
Your elbows.
Lower arms.
And your think.
And now for a moment just be with the sensation.
You activated your whole body.
You switched on lights.
It was just bringing awareness.
Enjoy this feeling of.
.
.
Feeling yourself.
Beautiful.
And now from here move your head a little bit to your chest your chin goes down to your chest you roll your head forwards you allow your head now to drop You let your shoulders drop a little bit.
And with your head,
You move down towards the floor now.
You roll forward.
You bend your knees a little bit,
Your back is rounding,
You're folding yourself downwards.
You're crouching down slowly in your own rhythm.
Bend your knees more,
Your back,
Maybe your palms arrive on the floor,
Your knees and your lower legs arrive on the floor slowly.
And you crouch yourself down even more now.
Maybe your head goes down on the floor.
You make yourself really small a super super small package And stay with this sensation now a little bit.
And sometimes we want to hide us like that.
And it's exactly what we need.
And sometimes we do it.
But it's not what we want and deserve.
So now,
Slowly in your own rhythm.
You start to unfold.
Take your time in slow motion.
Allow your body to rise maybe you start with your head rolling a little bit upwards Your upper body.
Maybe your arms are spreading a little bit out.
Slowly take your time to unfold.
Slowly slowly.
Maybe your arms are widening to the side,
Your head lifts.
Feel in every slow motion sensation.
And also find your way up.
Leg by leg,
Slow motion.
You're starting to come out of this hiding.
Slowly.
Take your time to unfold and grow out of it.
Like a flower.
Beautiful.
When you feel comfortable open your eyes then.
And when you arrive back in standing position,
Let this growing.
Even expand now in your standing position.
Oh.
What is the opposite of hiding,
Crouching down?
Making yourself visible.
In the place you are.
Show yourself.
Look around.
Spread out.
And making yourself visible is also using your gaze,
Look around.
See the things in your room.
With your whole body.
Beautiful.
Slowly come back into standing position.
And now you know what we are doing.
One more time,
We are folding.
We are moving downwards into the ground.
We stay a little bit there and from there we slowly grow,
Unfold.
And now you can really like lean into it in your whole body and explore the sensation with me.
So one more time,
Let's roll our head.
Towards the chest.
Let your shoulders drop,
Your knees soften.
And in your own tempo and rhythm,
You find your way down in slow motion.
Take your time.
And when you're down on the floor,
Make yourself small like a small package.
Imagine you are hiding under a chair.
Sit with this feeling a little bit how it is.
To hide yourself,
To be small,
To be not seen.
And now you know what is coming.
You are unfolding.
You make yourself visible to the room you're in,
To the place,
To yourself.
In your own rhythm and now take as much time as you want.
And involve your whole body.
In slowly slowly unfolding.
Enjoy the sensation also being on the floor and unfolding your upper body first.
And really look around yourself.
When you see things,
You are also seen.
And in your own flow and rhythm you find a way up.
Slowly,
Slowly.
You expose more body parts,
Make yourself more visible.
Take your time to unfold.
And when you're up.
And about You make yourself visible in the room and the place you're in.
And when you're up.
Look around.
And try now to look around with your whole body.
Your whole body.
The place you're in.
You look around.
You make yourself visible.
Good.
And I'll find more and more.
Your own.
Dancing feed your flow.
Allow this presence to travel in your whole body.
How does it feel the opposite?
Of hiding.
How can you show yourself?
In the most authentic,
Comfortable way.
And try.
To involve your whole body.
See with your feet.
Your knee is your pelvis.
Bring all your presence into the room.
How is it?
When you're not hiding yourself,
When you present yourself.
Who you are.
And now I want you to imagine.
Where you have lights.
Spread all over your body.
On your face,
Your neck,
Your chest.
All the front,
Your legs and all the way on your back.
The backside of your legs.
And you light up the place you're in,
You light up your room.
You use all these lights on your body.
To lighten up the place even more.
You have lights in your elbows,
Under your armpits.
Use all these body parts.
And look around yourself with open eyes,
Interested,
Curious.
The many,
Many details why you're still connected to your body.
When we see,
We also make our self available to be seen.
To ourselves.
So explore this feeling deeper now.
To see many things.
Allow your body to be seen.
Use your lights also to flesh out the plants even more.
And explore it now.
On your own.
How does it feel?
To not hide yourself.
The sea.
And be seen.
And explore now even more.
What is your authentic version?
Which wants to be seen,
How do you feel comfortable being seen?
In your own skin.
What is the movement you feel most comfortable?
Now also allow your chest,
Your neck area,
Your head to be even more Visible.
Maybe your head is moving more around so that the lights on the neck can flesh out the room.
Are you feel most comfortable?
To be seen,
To present yourself.
Not hiding.
How does it feel?
When your shoulders show up,
Not hiding.
Your pelvis,
Your hips.
Show up.
Not hiding.
Explore that a few more minutes on your own.
Thanks.
You Use your light on your body.
Use also now the backlight.
To invite presence in your.
.
.
Backside.
And allow more and more your groove.
To take place as well.
You grew up today,
Whatever it is.
Beautiful.
And without losing now the presence,
Your visibility.
You allow your body to.
.
.
Paid out the movement a little bit.
Make it smaller.
Gen clear.
Until you find.
.
.
Get to feed.
Parallel on the floor again.
Let your body still flow.
And try to keep this presence which you have created for yourself.
This visibility.
Keep it in your chest.
Keep it in your pelvis.
In your face,
Neck,
Arms,
Keep it in your body.
And.
.
.
Let's together close our eyes.
And without thinking too much.
Just check in now in your body.
How does your body feel right now?
Maybe something has changed?
Maybe nothing has changed?
Just check in with your whole body.
And one last time,
Activate this presence,
This visibility with eyes closed in your body,
In a standing position.
You see and you are seen.
And with sensation.
We end today's session.
With three deep inhales through the nose,
Exhale,
Breath out with your mouth in your own rhythm.
Hmm.
And when you breathe out,
Keep the presence,
Expand it even more.
And then,
When you are ready,
Gently open your eyes again.
Mmmmmmm.
Welcome back.
Hmm,
I hope you can feel.
A little bit the presence in yourself.
And I think my biggest unlock was always when I see other things and I allow my body to be there.
It is a beautiful feeling to be seen.
And allow ourselves to express how does that most authentically feel like.
To try it out the next days if you like.
Thank you so much for joining today's session.
Thank you.
