Hello and welcome to your releasing effort in the body audio practice.
You can use this practice anytime to open up stockheld energy in the body,
Creating more flow,
More fluidity and more aliveness in your system.
So you will start this practice standing,
If that's doable for you today.
Otherwise you can stay seated or relate to it however feels right.
You'll begin by just finding your breath,
Really feeling how the breath is in the body,
And starting to follow it.
So you might want to take a deeper breath,
Or maybe a sigh or sound comes out,
Without forcing the breath to be any way,
Just starting to listen to it,
To follow it,
To feel it.
And starting to feel the body,
The sensations that are here.
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Temperature,
Movement,
Pressure.
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Without fixing or changing anything,
Just noticing what is alive in your body at the level of physical sensations.
You might notice places that feel blank or numb.
You might notice tension or pain.
You might notice spaciousness or warmth or coolness.
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Really dropping in and not needing to change anything right now,
Just feeling what's here at a body level.
And you're going to start to tune into the places that feel like there is effort,
Whether there's a tightening or a contracting or gripping,
Just starting to let the awareness be pulled to the places in your body that feel like they're held in some way,
Or that there's an effort that's happening.
And trusting where the attention gets pulled.
And we won't stay here long,
But you're going to continue to notice where effort is in your body,
And you're going to start to lean into that effort.
So the places you find that are squeezing,
You're going to squeeze a little more.
Or if you find a place that feels held or sucked in or tight or hollow,
Numb,
Collapsed.
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These places where it feels like the energy is stuck in some way,
Starting to increase the effort to emphasize whatever is already happening in that area.
Continuing to breathe.
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Leaning into the effort for just a few more breaths,
Really increasing the effort,
Noticing the overall shape that you become,
Feeling the contracted places,
Leaning in,
Increasing the effort.
One more full deep inhale in.
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And on the exhale,
Start to let go of that effort.
Start to soften,
Bring in a lot of breath,
And start to allow and follow any little movements that happen.
If you feel a movement of energy or a temperature shift or a tingle,
Just seeing if you can encourage that with some breath,
With some gentle movement,
With some sound.
So you're just gently starting to open up those contracted places,
Starting to let go of that effort,
Starting to bring in more fluidity and movement and breath.
Continuing to allow continuous movement in the body,
Bringing in lots of breath,
And seeing if you can just follow what's here as energy,
As a body.
So as best as you can,
Letting the body lead,
Using movement and breath and sound and awareness to simply follow what's here,
To follow the body,
Getting curious,
Allowing,
Becoming more physical.
Continuing to allow movement,
Continuing to follow the energy.
If you feel stuck,
Start to bring some movement into your face,
Into your jaw,
Into your eyes,
Moving this place that we can really get stuck and held.
You can also bring movement into places that maybe you're not as used to moving,
Like your belly or your heart,
Your chest,
Your shoulders.
Just bringing in a little bit more movement,
Allowing the energy to flow through the body.
Nice full breaths.
Letting out sound,
Really trusting that the ability to make sound is such a beautiful way to move energy.
And if this is feeling really good,
You can pause the recording and continue to move.
If you're ready to start to slow things down,
You're just going to come back into more of a still position.
Once again,
Standing if you can,
And just noticing now what the body feels like.
Noticing the sensations,
The movement of energy,
The qualities,
Just feeling what it is like now.
And then this time,
You're going to start to very slowly do a full body contraction,
Starting at your feet,
Contracting the muscles in your feet,
Tightening,
Moving up the legs,
Tightening each little muscle,
Contracting as best as you can,
Imagining that you're gathering all of the energy,
Contracting in the hips,
The belly,
The chest,
The arms,
The hands,
The face,
Your whole body,
Taking your time,
Continuing to breathe,
Contracting a little bit more,
Really holding all of this energy,
Tightening,
One more full inhale.
And on the exhale,
Slowly start to let go of that contraction,
Let go of that effort,
Bring in breath,
And allow any movements once again in the body to happen.
Feeling how that energy has space to move,
And your only job is to encourage that,
With your breath,
With your awareness,
With your movement,
With your sound,
Just for a few more moments,
Moving,
Feeling the energy opening up in the body,
And really following whatever arises.
Sometimes when we contract and release,
Emotion bubbles up,
And so if you notice that happening,
Really allowing it and making it physical,
So feeling how that emotional energy wants to move in your body,
Continuing to follow,
To move,
To breathe,
For just a few more moments.
And then gently starting to allow that to slow down,
To soften,
Starting to find a place to sit down or to lay down,
Letting this energy start to be integrated.
Taking a nice full deep breath in and out,
As you start to let yourself soften into the support underneath you.
Really feeling the body being held by the earth,
Letting go,
Even deeper,
Softening around the bones,
Letting yourself become heavy,
And really trusting that the energy you opened is now being received.
It's going to the places inside that are parched,
That are thirsty,
It's being absorbed into your skin,
It's being sunk down deep into your bones,
Letting the body really rest,
Gently being held by the earth.
Letting yourself stay here and rest and integrate this energy for as long as you want.
The music will gently fade out and that will be the end of this practice.
