Fuel Your Self-Love- 3.19.2021

37:47

37:47

Fuel Your Self-Love- 3.19.2021

by Ruthie Hanan

Rated

5

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

244

This is a recording of the InsightTimer Live session from 3.19.2021 Remind yourself of all that there is to love about you. Feel the wonder that is your body and remember that you are a miracle. Practice however you're comfortable.

Meet your Teacher

Rhode Island, USA

Meet your Teacher

Rhode Island, USA

Transcript

When you do get into a position you can just feel that your shoulders are aligned over your hips so that your spine is nice and straight. Another visualization you could use is the back of your throat aligned with your pelvic floor so I realize some people don't aren't fully aware of what the pelvic floor is so it's right where it's the base of your trunk so it's right where like your sex organs are and where your pubic bone is if you know where that is like in between both hip points and that center part of your the bottom of your torso feel that aligning all the way up so that's with the back of your throat or the top of your neck or the base of your skull which if any of that makes sense to you then awesome if it doesn't don't worry about it everyone's visualizations need like different words or different keys for people to kind of click into what position is uh feels the best and you can allow your eyes to close at any point if you are in a space where you feel safe to do that if you are not in a space where you feel safe to close the eyes just yet that is totally fine you can just practice an open eye meditation letting your vision sort of glaze over so that you're looking at everything and nothing at the same time and you can take a big cleansing breath you can inhale slowly and deeply filling yourself up and exhale to let all of it go and push a little bit more air out of you even once you think you're empty feel yourself fully empty and pause let your inhale come naturally and maybe doing a few more breaths like that if you feel you need it today exaggerating your inhales and your exhales so you take a few more sips of air even once you think you're full and then pause at the top so that you feel your body full of air and then taking long exhales and pushing out even more air once you think you're empty and then pausing for a moment once you're empty and just noticing what that's like and if you are ready to let your body breathe on its own you can do so at any time by releasing any control over the breath and just practicing being the observer observing your body breathing without controlling the breath sometimes that's simple sometimes that is very difficult and confusing so it is okay wherever you are today just keeping this in mind practicing getting out of the way and just allowing your body's natural functions to function naturally on their own without taking on that responsibility and just watching as they do so treating your body like a mountain or like the ocean like a natural force that is just there to be awed at is there to observe and appreciate and relax your forehead relax the muscles in your eyebrows and soften your jaw and then relax the forehead a little bit more and let the eyelids soften and feel the corners of your eyes getting just a little bit wider because of the release of all of those muscles there's a tiny bit of space growing in between each eyelash muscles that usually scrunch when you squint those muscles are soft and then relaxing the jaw even more just allowing it to hang into its place relaxing the tongue relaxing the tongue the lips and feeling how that softens the cheeks the ears the hairline the scalp and just allowing your mouth to rest letting any expression on the mouth melt away feeling the corners of your mouth maybe getting a little wider because of the relax of those muscles and then just allow your shoulders to fall allow the shoulders to rest away from the ears and notice your collarbones and the shape that your collarbones and shoulders are making oftentimes i myself will sit very hunched and curled and chin down or chin up and just very curvy in my shoulders so noticing that and noticing where your heart is located in the in the body when it's like that and how your heart is kind of protected by your shoulders in a way or shying away and then allow your heart to reach forward slightly allow your collarbones to broaden and expand and just feel this feel the area from your collarbones and shoulders getting as wide as possible as proud as possible and feeling that triangular shape from your collarbones to your sternum and watching that triangle as it gets a bit flatter a bit wider and when you do that you'll notice how the rest of your body responds immediately my lower back gets a pretty decent arch so protecting your lower back by knitting the bottom of your rib cage under if you're in a seat by slightly activating your core muscles feeling how that supports your lower back and noticing if your chin wants to reach up too and just letting your chin talk really slightly towards your heart just so that you feel a little bit more length in the back of your neck focusing on the space from your heart through the back of your neck and through the crown of your head so really just noticing your posture and feeling the space from your tailbone through the entire spine through the neck and the crown of your head getting as long and proud as possible and letting your breath be steady and soft as you do so so you can feel the crown of your head reaching up really slightly on each inhale that your body takes and feel your seat rooting down even deeper with each exhale that your body takes letting yourself move sort of like a plant wood at the bottom of the ocean forget what those are called those like cloud fish plants i'm picturing amoeba or something i don't remember but noticing or feeling that in your own body so a natural sort of flow with your breath if that makes any sense at all and letting your breath be what moves your body in any way and just letting your breath spark any movement that wants to happen any adjustments that want to happen and once again relaxing your forehead relaxing your jaw yes thank you guys anemone and they are animals thank you so relaxing your jaw the shoulders even more and let's go ahead and bring all of your attention into your heart center so and there's calling all of your awareness into the heart center each inhale that your body takes sort of watching all of your energy come back to you and funnel into your heart center notice the unique rhythm of your own heartbeat the song that your body is making all of the time so to listen closely to your heartbeat listen to the blood pumping through your body listen to the sound of your breath listen to all of the sounds that your body is making so and then start to notice some of the sounds that are outside of your body moving gradually so you first bring your awareness about a foot on every side of your body notice if there's any sounds that exist in that space or just listening to silence if that's what exists there and then moving a little bit further out listening to the sounds of the room that you're in even if it's just the humming of lights or the heat or cooling system listening to anything that's outside from where you are maybe sounds of the neighbors maybe sounds of nature maybe sounds of traffic or trains or a body of water wherever you happen to be and just listening to all of the sounds that exist in your entire soundscape every single thing that you can hear just like what we did with the vision at the very start of class letting it kind of glaze over doing that with your sense of sound as well so listening to everything and nothing at the same time if that makes sense and you can allow your awareness to listen closer where it's called so if there's a particular sound that's grabbing your attention try bringing all of your awareness to that sound and really listening there and then if your attention is pulled elsewhere naturally moving with that you could stay listening outside of the body you could stay listening inside of the body you can also notice how they are sort of in sync with one another the sounds of your own body with the sound of your environment and how every sound is just a piece of your personal symphony a unique sound mixture that you are hearing in this moment no matter how active or quiet that is just taking a moment to remind yourself and appreciate your unique perspective the beauty of your own ears and the unique way that your ears listen and take in sound and how the unique shape of your ears is a part of that equation and how where you are in the world adds to that and the way that your body is and all of the different factors to what your personal symphony sounds like noticing the pulsing of your ears as you're listening relaxing all the muscles in the jaw and the neck the ears