So finding a comfortable position,
Either sitting down or preferably laying down,
And then just beginning to tune into your breathing,
Perhaps just being curious about your breath.
Just noticing the air going in and out.
And you might try breathing in through your nose,
And then as you breathe out,
Just imagine breathing out through the heart.
In through the nose,
And out through the heart.
And then just knowing that all your parts are welcome here.
Everything about you is welcome.
The youngest parts of you and your adult parts,
Parts that may want to let you know things,
And parts that just want to be quiet.
Everything about you is welcome.
So we're going to begin by bringing some support to the heart.
And you can either continue breathing in through your nose,
And then when you breathe out,
Continue breathing out through the heart,
Or you can just go back to your normal breathing,
Whatever you prefer.
So we're going to come to the top of your left shoulder and the top of your right hip bone.
And we're bringing support here to the heart area.
The heart being the center of your connection with yourself.
And just allowing for space to come into the heart.
That's it.
Space can come into the chest and the lungs.
And then just taking your time,
When you're ready,
We're going to come over to the top of the right shoulder and the top of the left hip bone.
Again just crossing the heart here.
Right shoulder,
Left hip bone.
That's it,
Just allowing for any amount of softening that might want to happen at the heart.
And now we're going to really gently make our way down to the right adrenal gland.
So it's at your back body,
Just a little bit above the waist.
And it sits right on top of that right kidney.
It's a little bit like a small pyramid shape,
About the size of a quarter.
And we're going to bring our focus to that right adrenal gland.
Maybe allowing it to rest down on the kidney.
That adrenal works so hard to keep you safe.
And you might even send a ray of gratitude or appreciation to the right adrenal gland.
It's been supporting you all your life to keep you ready to keep you safe.
And we're just inviting it to rest down on the kidney here.
The kidney is always right there supporting it.
And right next to the adrenal and the kidney on the right is the liver and the gallbladder.
And they do such a beautiful job of supporting your body,
Keeping you healthy.
Yeah,
Just supporting that right adrenal gland.
You might notice a little bit more space coming into the back body on the right.
We're actually connecting with the entire meridian that goes up and down the right side of your body here.
So you may be beginning to notice moving into your right pelvis a little bit more,
Or the right leg.
You might even notice the bottom of the right foot,
The sole of the foot,
The heel of the foot.
And it's perfectly fine if you're not noticing those things or noticing anything at all.
What we're doing is still working.
All right,
So just taking your time.
There's no rush,
And when you feel ready,
We're going to really gently head on over to the left adrenal gland.
It's sitting right on top of that left kidney.
On this side,
The adrenal is a little bit like a small half moon shape,
Also about the size of a quarter.
This adrenal gland is just a little bit tucked up under the respiratory diaphragm on this side.
Focusing on the left adrenal gland.
And the stomach is nearby here,
As well as the spleen.
And the spleen supports the immune system.
So the pancreas is close by,
Creating those beautiful digestive enzymes that go to the stomach.
That's it.
So you might notice the stomach starting to soften or open a little bit.
And beginning to drop down perhaps into the pelvis a little bit on the left side here.
You might notice your left leg,
Your left foot,
The sole of the foot,
The ball of the foot,
The toes,
Maybe even some warmth or tingling coming into the foot.
And maybe just a little bit more space coming into your back body there on the left side now.
And there's nothing that you need to do here,
Just allowing your body knows exactly what to do.
Focusing on the left adrenal gland.
All right,
So we're really gently going to just come to the place on your spine that's right between those kidneys and adrenals.
And then we're just going to gently make our way all the way up the spine to the very top of the spinal cord where it meets the brain.
So it's that soft area at the base of your skull.
And it's right where the head sits on the body,
The atlas.
We're just going to come right there to the brainstem,
Bringing support now to your brainstem.
That's it,
We're connecting with the vagus nerve here that brings on the parasympathetic nervous system,
It lights it up in your body.
And that nerve goes to every organ in your body except the bladder.
So you might begin to notice your jaw here,
The hinges of your jaw.
Or maybe noticing that the throat is starting to soften and maybe open up a little bit here.
So we're just staying curious about what we notice.
And then we just stay open to something a little bit new or a little bit different that can happen when we do this healing practice.
Focusing on the brainstem.
And maybe even just allowing the very top of your head,
Perhaps just allowing that to open up a little bit.
Maybe allowing healing light to come down through the crown of your head,
Right down into the brainstem.
Whatever feels right for you.
You might notice little waves of energy moving through the body,
Through the spine,
Or places where there's warmth or tingling.
Or again,
Maybe you're not noticing anything at all.
And it's all good.
We know that the body wants to heal and that it can heal itself.
Focusing the brainstem.
And now we're really gently just going to follow the energy that's moving down the body.
We're going to go all the way down to the ankles,
To the backs of the ankles.
And we're going to bring support there.
So just allowing your ankles to open.
And then allowing this healing energy to move right through those ankles and then ride out through the soles of the feet.
You might imagine that there's maybe little doors on the soles of the feet that can open.
Or maybe little holes there.
And just allowing this energy to move right through the soles of the feet,
Back to the earth where it can transform.
And we know that the earth has transformative energy.
And whatever your body is ready to let go of here,
Any excess energy that your body's not needing right now,
Can move right through those ankles,
Right out the soles of the feet.
Or maybe anything that's not yours,
Perhaps it was never yours,
That might move through here.
Supporting at the backs of the ankles and just allowing for flow.
You might feel some warmth or tingling in your legs or in your feet.
Maybe there's some waves of energy moving up and down the spine.
Maybe there's some warmth or tingling in your arms or your hands.
Focusing on the backs of the ankles.
Yeah,
Just allowing.
All right,
So we're going to do something called the limbic installation.
And what this does is it takes the healing a little bit deeper into your nervous system so you can access it more readily after you've completed the practice.
And also so you can get back to this place a little bit easier.
And it does a lot of other things too that I won't take the time to explain right now.
But we will be crossing right and left brain and integrating the practice.
So what you're going to do is have your legs and feet about your foot's length apart.
If you're sitting,
You want your heels out on the ground.
And if you're laying down,
Just having your legs about your foot's length apart.
And then we're going to start in this resting place together.
And then you're going to bring your big toes in to connect with each other and hold them there right at your midline.
And then resting,
Letting that go.
And now you're going to bring your feet and ankles just slightly out.
And you're going to imagine perhaps that you're pushing up against a wall with your feet.
And so what you're going to do is just push as hard as you can,
Pushing,
Pushing,
Engaging your legs,
Your thighs,
Your butt,
Your pelvis.
Push as hard as you can and hold.
And then resting,
Letting that go.
And then big toes in to touch to connect with each other and hold there.
And resting.
And then feet and ankles out and pushing,
Pushing and holding.
And resting.
And then big toes in to touch and hold.
And resting.
And feet and ankles out and pushing,
Pushing and holding.
And resting.
And now we're going to move in to some time in a healing silence together.
And we're going to squeeze in a little bit and make a little salutation.
And then just taking your time.
If you've had your eyes closed,
You can open your eyes and taking all the time that you need.
