Greetings.
This is Dorothy Diana,
Somatic Feminine Movement Guide and Women's Transformational Confidence Coach.
I'm here with a short gentle meditation that uses somatic healing,
Breath,
And visualization to move old stuck emotions out of your body.
This can be done in just a few minutes and it's extremely effective in resetting your nervous system.
This moving meditation is designed specifically to move emotions and energy out of the abdomen and heart space and to invite more nourishment and safety into those areas of your body.
So let's start on hands and knees on a soft surface,
Maybe your bed,
Yoga mat,
Or a carpeted floor.
Make sure it's comfortable under your knees and hands because we'll be here for a few minutes.
So coming to your hands and knees with your hips over your knees and your palms under your shoulders,
Fingers spread wide,
Spine in a neutral position.
Maybe allow your eyes to flutter closed if that feels good to you and just begin to notice your breath and your body.
Noticing the natural rhythm of your breath coming in and out of your lungs and noticing how your body feels in this space.
The solid floor beneath you,
Supporting you,
The pressure under your palms,
Maybe even noticing the temperature of the floor,
The textures of the surfaces under you.
Is it soft?
Is it rough?
Is it cold?
Maybe allowing your fingers to press just a little harder.
Maybe allowing your knees to come just a little wider,
Especially if you have a feminine body that sometimes allows more space in the hips.
But just noticing that the earth is holding you.
There's a safety,
There's a solidity beneath you.
Your body is safe and just integrating that into your heart.
Noticing how those words land in your heart.
Maybe there's softness,
Maybe there's resistance.
You have a body moving through this world,
Supported by this solid grounded earth beneath you.
I'm inviting you now to take a deep inhale.
Let your chest drop,
Your chin lift,
And your pelvis tilt like an offering.
Offering your glutes and your creation space.
If you're a woman,
Your womb space.
Allow it to open in the back and on your exhale,
Rounding through your spine as if a gentle string is around your waist,
Pulling your middle of your back upward.
Everything else softens and drops with gravity,
Tucking your chin slightly,
Tucking your pelvis under,
Maybe even squeezing your perineal muscles and glutes gently.
On your next inhale,
Letting your chest drop again,
Chin lifting,
Maybe a little more,
Letting your throat stretch,
Letting your pelvis tilt,
Widening your knees if you need to,
To create more space between your hips.
Keeping your breath slow,
Even,
And deep.
Even if my cueing feels a little too fast or too slow for your pace,
Go ahead and move with your own breath today.
Your breath is the leader.
We'll stay in this cat-cow movement.
Every inhale,
Arching your back,
Lifting your chin,
Stretching your neck,
Tilting your pelvis,
And every exhale,
Rounding up your spinal cord,
Tucking your chin,
Squeezing your abdominal muscles,
Just feeling full of contraction.
As you move,
I'm going to invite you now to bring your awareness to your abdomen and chest.
Notice any tightness,
Any tension,
Any constriction,
Maybe any residual emotion.
This meditation is great for releasing emotion in the abdomen and heart space.
Notice if there's any sadness,
Heaviness,
Contraction,
Something held there,
An old wound,
A stress from work or relationship,
Something that just left a residual of tightness or pain.
And as you continue your soft,
Slow inhales and exhales,
Just become aware of it.
I'm going to invite you now to notice if there's any color or temperature to the sensation in your abdomen and heart space,
Your chest.
Take a few breaths and observing the qualities of the sensation,
Just noticing.
I'm going to invite you now to imagine in front of your face is a beautiful rose gold glowing cloud of light.
And become aware that this glowing cloud of light has the qualities of safety,
Nourishment,
Healing.
In your next inhale,
I'm going to invite you to breathe that rose gold light into your lungs.
Just imagine it going in through your nose,
Filling your throat,
Filling your lungs with this warm rose gold healing light,
Filling your chest and heart with warmth,
Safety,
And peace.
On your next exhale,
Sending that light and that energy down into the sensations in your abdomen and chest.
Just sending that rose gold light into your belly and heart space.
Every inhale brings in more of this warm rose gold light and every exhale sends it exactly where your body needs it.
Notice how the temperature or sensation starts to shift.
Notice how the sensation in your abdomen and heart begins to soften,
Melt,
Become a little foggy,
Maybe mixing with the rose gold light.
Just noticing this as you inhale,
Bringing more light in,
And exhale,
Squeezing that warmth,
That sensation of peace and calm deeper into those spaces that need it.
Now you may notice that your body begins to want to move differently.
Maybe your cat-cow begins to spiral.
Maybe your ribcage would like to push out to one side on the inhale and push out to the other side on the exhale,
Almost like barrel rolls.
Just see how this feels in your body.
Maybe your body says,
No,
We're going to stay with our cat-cow and that is great too.
Anytime you listen to your body,
This is a beautiful thing.
But perhaps your body wants to take this rose gold light that's warming your belly,
Chest,
Maybe trickling down your arms and legs.
Maybe your body would like something deeper,
Bigger,
Maybe coming forward and back on your hands and knees.
Keep it intentional and move so mindfully and slowly that you could feel every little ripple inside,
Every muscular change,
Every sensation.
Just noticing.
Letting your body be the artist here in this movement and letting your movement become so intuitive,
So sensual and so alive,
So full of pleasure.
For these last few breaths,
Make them even more deep,
More slow,
More delicious.
Let your body play here.
Where does your body want to take each inhale and each exhale?
Maybe take your movement more free,
More open,
More playful.
Maybe you're no longer even on your hands and knees,
But finding something that feels good and staying there a little longer.
Letting your spirit make this her own,
Take one last deep inhale,
One last slow exhale.
You're welcome to put on your own music and continue to move or dance after this meditation,
Maybe a little celebratory or self-love movement.
But for now,
Just pausing and noticing.
How does your body feel?
Your chest,
Your abdomen,
Your heart.
Just noticing how the sensations have shifted.
I invite you to journal a bit what you're feeling in your body and emotionally and come back to this practice regularly.
Thank you for coming back to your body today.
Have a beautiful day.
