Hello and welcome to this practice.
Today is a practice called shake and settle,
A somatic release sequence to help you release tension in your body and regulate your nervous system through body-based movement.
My name is Rachel and I'm going to be your guide today.
This is a brilliant practice to do when you are feeling that you are holding too much.
This shaking is an instinct to naturally release the tension and holding in the body.
Animals shake off stress,
Shake themselves after an argument and we as humans can also benefit from the profound impact that movement has on regulating our nervous system.
So today we're gonna flow with this idea of shaking,
Somatically moving in tune with our body,
Not forcing ourselves to perform under pressure but simply moving with the natural ebbs and flows of what our nervous system is calling for us to do.
So before we begin I just invite you to find a safe space to stand today.
We can do somatic shaking seated but to achieve the full benefits I would highly recommend that you stand in a space and just grounding into this space by taking a deep breath in through the nose and a sigh out through the mouth,
Taking a deep breath in through the nose and a sigh out through the mouth.
Noticing how the feet ground on the earth and begin by rolling your shoulders up towards your ears and back down along the back line of the body.
Doing this several times just to connect with the shoulders and release any tension that the shoulders are holding and let the arms hang loose and start to soften your knees and sway from side to side.
Knowing that this swaying is not performative,
There is no right way to do it and just allowing this to wake up your body.
Imagine you're shaking off the day,
The tension and the thoughts that have been sitting heavily in your system and now start to bounce lightly through your heels and through your knees,
Letting this shake travel upwards like a moving energy,
Allowing your arms and your hands to become enrolled.
You might feel silly or self-conscious and just know that no one is watching you.
This is not a performance,
This is an expression of how your body wants to release and move.
Let your jaw relax,
You might like to roll your tongue around the inside of your mouth,
Let your face soften and breathe as you move,
Breathing in through the nose and out through the mouth.
And if it feels good,
You might like to incorporate some sounds like some releases,
Humming,
Maybe a sigh or an ah,
Let the sound release any tension,
Holding or expectation and feel the energy moving through your whole body,
Through your arms and through your legs and through your spine,
Allowing the energy to move throughout your whole body.
This is stress leaving your system,
This is your body remembering that it's safe to be and express and to feel and just keep shaking for a few more breaths,
It can be as slow or as fast as you feel called to.
Just keep shaking and expressing yourself in your way and begin to slowly slow down that shaking,
Gradually little by little coming into stillness and closing your eyes if it feels safe.
Feel the echo of the movement still humming through you the tingling in your hands,
The warmth in your chest,
The steady pulse of life beneath the skin.
You might like to bring one hand to your belly and one hand to your heart space,
Just to connect into this moment and root down into presence and appreciation for who you are.
Taking a deep breath into your nose and one audible sigh out through your mouth and whispering or repeating these phrases in your mind or out loud,
I can release,
I deserve to be safe,
I can come back to my calm.
And begin to let the breath find its natural rhythm once more.
Now you've just reminded your nervous system that energy is meant to be moved,
It's not meant to stay trapped.
Anytime you feel wired or tense or shut down,
Come back to this simple practice,
Shake first and then settle.
This is how the body finds a way home.
Thank you so much for practicing with me today,
If you haven't already please feel free to join me in my course titled Nervous System Reset for Sensitive Souls,
Where I'll be sharing more tips and guidance about how you can regulate yourself as a sensitive or empath.
And I would also encourage you to come back to this track time and time again,
Because the more you practice the more consistency builds up,
The more it becomes a habit and the more you're able to regulate yourself in real time and know what works best for your body and when.
Thank you so much for practicing with me today,
Thank you with all my love Rachel.
