Welcome,
Friend.
Thank you for deciding to join me today.
We are going to move our bodies and feel our breath,
Use our voice,
And then settle into some stillness to receive some sound.
If you haven't done so already,
Please pause this recording and create a safe and sacred space.
One that feels supportive,
One that has everything you could need during our time together to feel comfortable,
Nourished,
And taken care of.
Throughout our time together,
I will be offering up invitations for you to explore.
Your only job is to take care of your own needs and your own heart.
And that means if any of these suggestions don't resonate or are downright activating to your system,
Feel free to ignore them.
Beginning standing in your space,
Taking a moment to feel the feet on the ground,
To look with the eyes and see what shares this space,
To listen to the sounds,
Your own sounds and the sounds surrounding you.
Releasing the breath,
Allowing it during our time together to do what it needs to do.
Fully arriving and when thoughts come up during our practice together,
Acknowledging them and setting them aside for a closer look at a later date.
Doing a brief check in,
Softening the brow,
The jaw,
The neck,
Allowing gravity to pull the shoulders away from the ears,
Inviting some softness in the hands and the heart.
Checking that the breath has ample space within the rib cage and the belly.
Allowing the pelvic floor to relax,
The meat of the legs to come away from the bones and the weight of your entire body settling into the feet,
Their surface spreading as you make greater contact with the floor.
Finding an anchor point in the heels,
The shoulders,
Shifting the weight forward and finding the balls of your feet.
Enjoying some playtime here,
Rocking forward and back.
Lifting up onto the toes,
Rocking back onto the heels.
Giving permission to the spine to be supple.
Floating the arms in a way that feels good.
Shifting now your weight onto the right foot and then the left.
Enjoying this gentle rock side to side.
Releasing the breath.
Sound is part of your practice,
Releasing the voice,
Allowing anything to move through that wants to move through.
Placing one or both hands over your heart.
Connecting to gratitude for a moment.
Inviting in any support.
Any protection.
Gently closing the eyes if that feels safe.
Feeling the sensations in your body right now.
Giving them permission.
Permission to exist.
To take up space to move.
To breathe and sound in any way that they need.
Releasing the arms from the heart and reaching them up towards the sky.
Keeping the jaw soft.
The neck soft.
Finding some movement here.
Inviting breath more deeply into the lungs.
Into the belly.
Realizing the profound effect that taking this time for yourself has to offer.
Pushing those feet into the earth and reaching those hands up and out to the sky.
Taking a few more cycles of breath here.
Maybe finding a fun expression in the hands before bringing them slowly,
Slowly down to your sides in any way that you feel moved to do.
Releasing what this practice may look like and choosing to focus instead on the sensations that are showing up for you right now.
The movements that want to come through.
And the breath and the voice that wants to be expressed.
No matter the story or the shame or the fear,
Those things are all welcome here.
And this is the place where they can find completion.
Starting from the feet,
The knees and the hips,
Finding a very gentle slow shake.
Letting that movement travel up the spine into the shoulders.
The neck,
The head,
Down the arms,
Out the fingertips.
Too often we suppress the natural urges our bodies have to move and to breathe and to make noise.
And these charges continue to live in our nervous system until we allow them to complete.
This can be an excellent practice if you tend to suffer from any over activation,
Anxiety,
Depression.
Respecting when your body needs a break.
Slowing and stopping the shaking when you feel complete.
Releasing the breath and the voice.
Rediscovering the feet on the floor.
Taking a wide stance.
Lots of space in between the feet.
And really pressing into the earth,
Finding all four corners of those feet.
And gently,
Gently finding a very small squat.
Maybe pulsing here for a moment.
Creating a little heat.
Maybe noticing a little shaking as the muscles are waking up.
And then sinking into a squatting position that feels nice for you right now.
Being mindful that the knees aren't overextending in front of the toes.
Bringing the arms out wide,
Either down at your sides,
Straight out or above the head.
Find an expression that works for you right now or keep them moving,
Explore them all.
And really give permission to that breath and that voice.
As you work here in a goddess asana variation,
This ancient shape for rebirth,
For transmutation.
If you're noticing the attention starting to shift or you're feeling some frustration,
Just tuning back in.
And just drop the question into the body.
What needs to be transformed?
What is ready?
What is ready to let go?
What is ready to come forward?
Pulsing out of your squat into a wide legged stance.
Bringing the arms back to the sides,
Letting them hang.
Moving them over to gravity.
Moving,
Hopping,
Heel toeing the feet closer together so that they're square under your hips or potentially close together,
Your choice.
Coming into some stillness now.
Allowing your weight to sink into the earth.
Pressing through all four corners of the feet.
Allowing that energy to rise up the legs into the pelvis and slowly crawl its way up your spine.
Finding some ease here in the spine between the tail and the crown of the head.
Allowing your body to settle around the spine as you press through the feet and up the body.
Releasing that breath,
Releasing the voice.
Inviting some softness into the jaw,
The eyes,
The brow.
Taking a moment to invite the breath into that space between the eyebrows,
The forehead,
The eyeballs.
What do you need to invite in?
In order for this alchemy to take place and to integrate in your life.
What's the secret sauce?
Meeting whatever is arising.
Bringing one hand to the belly and one hand to the heart.
Remembering your feet on the earth.
Remembering to release your breath and release your voice.
Allowing any gentle movements before settling into a seated or a lying down posture.
And preparing to receive some sound.
Settling in.
Taking a moment to again observe what's sharing your space.
Listening to the sound of life around you.
Remembering to let gravity do her work.
Hello.
Mm.
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Ah.
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Ooh.
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Ooh.
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Ooh.
Mm.
Mm.
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