Welcome,
This is Taryn,
And I'm so glad that you're here.
This is a Wellspring Willow guided mindfulness practice inspired by the ancient art of Yoganidra and the modern science of nervous system regulation.
Today,
We're exploring the theme of building resilience and finding beauty in life's challenges.
In this space,
We move beyond the idea that we must be unbreakable.
Instead,
We lean into the wisdom of the willow tree.
A tree that is deeply rooted,
Yet moves with the wind.
We'll be using somatic sensing,
Gentle rhythmic eye movements,
And sound frequencies to facilitate what I like to call the mending.
Whether you're here to find your peace,
Your center in the middle of a busy day,
Or if you're listening as you prepare for a deep,
Restorative sleep,
Know that this practice is designed to be felt.
We're not here to visualize a new reality.
We're here to inhabit the strength that is already inside our bones.
Begin to make yourself as comfortable as possible.
Perhaps lying on your back if that feels right.
Adjusting your blankets,
Pillows,
Or perhaps a pillow underneath the knees to support the lower back.
Instead of the weight of your body,
Notice the natural effect of gravity.
Begin to notice the strength of your body sinking into the surface beneath you.
Perhaps your palms are facing up to receive.
Just notice any contact points that your hands have against the surface of your blankets.
Notice your heels,
Your toes,
Neck and shoulder.
You are held.
You are safe.
There is nothing else you're meant to be doing.
This is a gift to yourself,
This sacred pause to reset.
I invite you to take a deep,
Stabilizing breath with me.
On the inhale,
Bringing in presence.
And exhaling,
Release.
Inhale slowly and deeply,
Drawing presence into your center.
And exhaling completely,
Releasing the breath with a gentle softening.
Continue this deep breath,
Inhaling presence,
Exhaling release.
Repeat this for 3 more cycles at your own pace,
Before allowing the breath to return to its natural,
Organic rhythm.
The next we'll set our intention for the practice.
Perhaps you're already working with a sankalpa,
Or you might choose to borrow one of these.
I am resilient,
Responsive,
And centered in my authentic flow.
Beyond the storm,
I am the calm and steady pulse of life.
I am whole,
Mended,
And reinforced by my journey.
Bring attention to your heart,
And recite your intention 3 more times silently,
Feeling the vibration of its truth.
We'll now begin a systematic journey of sensory awareness throughout the physical shell of our bodies.
As I name each part,
Imagine a drop of thick,
Warm honey landing on that spot.
You don't need to see it,
Simply feel the temperature shift and the gentle weight of that warmth as it relaxes the skin and muscle beneath.
Beginning with the right hand,
And all 5 fingers on the right hand,
The center of the palm,
Feel a pool of warmth gathering here.
Back of the hand,
The right shoulder,
Feeling the shoulder softening down into Mother Earth.
The underarm,
Right side of the chest,
And right here,
The sole of the right foot.
Top of the foot,
Bring the warm attention of the honey to the left hand.
The center of the palm,
Sensing a gentle,
Rhythmic pulse.
The back of the hand,
The upper arm,
Letting go of any bracing held in the joint.
The left side of the chest and waist,
The left ankle.
Move your awareness to the back of the body,
Starting with the right heel.
The back of the knees,
The back of the thighs,
The seat of your body,
The tailbone,
The lower back,
The middle back,
The upper back,
The length of the spine as if it's a flexible branch of the willow tree.
The back of the neck,
The back of the head,
The crown,
The forehead,
The right temple,
The right eyebrow,
And the space between the eyebrows,
The third eye,
Center.
Feel it grow heavy and smooth,
The right nostril,
And the air inside the nostril.
The roof of the mouth,
Feel the jaw unhinge,
Releasing,
And the tongue resting heavy.
The base of the tongue,
The throat,
Finally,
Sense the deep interior,
The entire left leg,
The entire right arm,
The entire left arm,
The entire torso,
The entire head.
Feel the whole body now,
Together,
As a single field of radiant,
Resilient forms.
We'll explore the dance of resilience.
First,
Feel the bracing of the body.
Recall a time of stress or recent challenge and just notice how your body armors itself.
The jaw might tighten,
Shoulders rise,
The muscles become brittle like a dry branch.
Hold that tension,
Feel the density of it,
Allow the bracing to dissolve.
Imagine that your body is made of deep,
Moving water.
Fluid,
Heavy,
Impossible to break.
Feel the joints soften,
Feel the yes in your nervous system.
Just notice that you alone already hold the power to move between these states.
You alone have the power.
You are the witness of both.
Sense the space behind your eyes.
Keeping your head still,
Slowly,
Shift your gaze as far to the right as you can,
As far as comfortable,
And hold it there,
Feeling the very gentle stretch.
Now,
Softly sweep your gaze all the way to the left,
As far as comfortable,
Holding for a moment.
Now,
Back to the right.
Repeat this a few more times on your own,
Right to left,
Left to right,
Like a willow branch swaying in the wind.
Feel your brain becoming quiet,
A path for the mending to begin.
Begin to bring attention back to your heart.
Notice if there are any fractures or places that feel tender from life's storms.
Don't try to see them,
But rather feel them.
Imagine that your breath is a liquid cone,
Warm and healing.
And as you inhale,
Feel this warmth flowing directly into those fractures and tender spaces.
And on the exhale,
Feel the liquid cone hardening,
Reinforcing you.
If you aren't being made new,
You're being made stronger at the seams.
Every challenge you have survived adds a new layer of golden texture to your soul.
Feel the structural integrity of a heart that has been mended with wisdom.
Feel the tension now for this practice planting it here,
Deep in the mind.
And repeat it to yourself three more times,
Feeling the vibration of its truth.
I am resilient,
Responsive,
And centered in my authentic flow.
Beyond the storm,
I am the calm and steady pulse of life.
I am whole,
Mended,
And reinforced by my journey.
Remember the story of the very distinguished oak tree?
The tree was stiff and proud,
And certain that its rigidity was its strength.
But when the storm came,
It braced so hard that it snapped,
But the nearby willow tree simply danced,
Not fighting against the wind,
But using it to stretch.
She knew that the secret to life isn't being a statue,
It's being organized enough,
Just enough to hold your center.
But messy enough to move with the music.
You are the willow of this story.
Be the willow.
Be the willow.
There is nothing more to do,
No one that you need to be.
The mending is complete.
As the sound of the music begins to fade,
Feel your physical form dissolving.
Into Mother Earth.
If you're moving into sleep,
Let these words be the last thing that your conscious mind holds.
I am fluid.
I am steady.
This moment is a return to your authentic flow.
