This practice is designed to help you to feel more held,
Supported,
And nourished.
So coming to a seat now,
And place your right hand under your left armpit and your left hand across your right bicep,
Just below your shoulder.
So kind of as though you're giving yourself a hug.
Now close your eyes if it feels safe to do so,
And if not,
Just make sure you have a gentle gaze.
And begin very gently,
Just rocking side to side,
From one sit bone to the other.
Allow your breath to naturally deepen if that's what it wants to do.
Notice if any sighs want to be released.
Just keep gently rocking side to side,
Keeping your hands on your body.
And if it feels comfortable or appropriate,
You might want to start moving your hands so you're perhaps rubbing your body or your arms a little bit,
Or just leave them where they are.
Just keep this gentle rocking side to side.
Now,
On your exhales,
Begin to hum quietly as you continue holding yourself and rocking side to side.
So your inhales are natural,
And your exhales,
Just humming or auming,
Making a sound as you exhale.
And just keep doing this.
Your inhales are natural through your nose or mouth.
And your exhales,
You just hum or aum quietly,
Gently to yourself.
Just allow for a little bit of sound.
Keeping this self-hold,
This self-hugging,
Gently rocking side to side.
Your inhale is natural.
Your exhale,
You release out with a hum.
And just notice if anything is arising in your body,
Sensations,
Emotions.
And just do this for just another 20 seconds or so.
Gently rocking,
Gently holding,
Gently humming as you exhale.
Beautiful.
Now,
Releasing this practice,
Slowly coming into stillness,
Releasing the self-hold.
And just notice your physical experience.
Bow.
