Welcome to your five minute somatic rhyme reset.
You can use this anytime except maybe before bed.
Use this more during your day as a nervous system break,
As a way to come back to yourself,
To your body,
And to your breath.
I highly suggest putting on your favorite song right now as we move and breathe.
Start with feeling your feet on the ground and twist side to side.
So let your arms be heavy,
Dead weight,
Twisting side to side.
Let them come all around the body in a big circle,
Taking up space.
Soften your knees and soften your belly.
Soften your pelvis and your pelvic floor,
Your jaw,
Your tongue.
And if you have any effort in how you're moving side to side and how your arms are shifting and swaying side to side,
Let that effort turn into ease.
Feel your arms slap your own body.
Just really let it be.
Let yourself be.
Feel the weight in the shoulders.
And feel the breath coming in and out.
Maybe go a little faster or a little slower.
Play with rhythm.
Take a few more moments like this.
Just enjoying the twist,
Feeling the air on your skin,
Feeling the twist for your spine.
Where can you soften even more?
And then relax your arms alongside the body.
Take a few shoulder rolls.
So come into stillness and follow your breath as you inhale.
Reach the shoulders up around the ears.
And as you exhale,
Relax your shoulders back and down.
Again,
Breathing in,
Roll the shoulders forward and up.
Breathing out,
Back and down.
Again and again.
Keep going.
Rhyming your movement and breath together.
Softening your knees,
Softening your belly.
Notice where there's unneeded effort in your body.
Are you locking your knees or squinching up your toes or your tongue?
Soften.
Just keep rolling the shoulders.
Change the direction of the rotation of your shoulders.
Going back to front and staying with your breath.
And then come into stillness,
Releasing that part of the practice.
And you're going to inhale.
Reach your arms up into the sky.
Really reach up.
As you exhale,
Through the mouth,
Let your arms swing down heavy and bend your knees a little bit.
So you're going to inhale.
Really reach up.
Feel all the space in the body and the chest and the ribs.
Exhale.
Release your arms down with a little bit of force,
A heaviness.
Inhale.
Reach your arms up.
Exhale.
Release.
You can even flutter out your lips.
Inhale.
Reach up.
Feel your feet on the ground.
Feel the space in the ribs.
Exhale like you're getting rid of something.
Release,
Release,
Release.
Inhale.
Two more like that.
Breathe in,
Breathe in.
Breathe out.
Big release.
Last one.
Inhale.
Reach up.
Soften your knees here as you exhale.
Big release down.
Shake out the arms.
Now shake out the hands.
Shake out the arms.
And then reach your arms up into the sky.
Shake out the hands,
The fingertips.
You can even do little fast feet with your legs.
Make a little circle.
This is why it's fun to play your favorite song right now.
If you're doing this in silence,
It might feel a little bit different,
But that's okay too.
Just shake it out.
Really see where you can increase the effort a little bit here.
Get your heartbeat up.
This is cardio.
This is love for your heart.
Shake,
Shake,
Shake.
Breathe,
Breathe,
Breathe.
Move,
Move,
Move.
Feet are moving fast.
Arms are up over the head.
Shaking your fingertips.
Shake it all out.
Shake it all out.
Shake it all out.
And release.
Relax your arms down alongside the body.
Come into stillness.
Keep your eyes open as your heart rate starts to drop.
As your lungs start to breathe a little slower,
Bring one hand to your belly and one hand to your chest.
Feel your feet on the ground.
Relax your shoulders.
Let your hips gently sway side to side.
Keeping your feet grounded,
But shifting the weight from the left foot to the right foot.
Feeling your hands on your chest and your belly.
Can you feel your heartbeat?
Can you feel your life force?
Can you feel your breath?
Just this.
Expanding awareness.
Expanding interoception.
The understanding of what is going on in the body.
Being more aware of what is going on in the body.
Our rhythm.
And not only our rhythm,
But our influence.
How quickly we can influence our system.
Coming into connection with our breath,
Our body,
Our energy.
Coming back to ourselves.
Again and again.
Keep shifting the weight gently from the left foot to the right foot.
This is causing a little sway in your body.
Rhythmic movement is very soothing for your nervous system.
Feel your breath slowing down.
Maybe your eyes are closed.
Tuning in.
Breathing in.
And breathing out.
Last but not least,
Bring your hands to your hips.
Squeeze your hips and relax your pelvic floor,
Your pelvis,
Pelvic bowl.
And then start to imagine a little pencil at the center of your pelvis.
And then let that pencil draw a figure eight.
Now you're shifting the shape up,
Down,
And around.
Up,
Down,
And around.
Close your eyes and let that pelvis,
The center of your pelvis,
That pelvic pencil,
Draw that shape,
That figure eight,
Up,
Down,
And around.
Your hands are on your hips.
You're using this nervous system loop to come into even deeper connection and regulation.
With your eyes closed,
Maybe visualizing this figure eight.
Being with yourself.
Being with your breath.
Connecting to yourself,
To your energy.
Let the body move you intuitively.
Softening the mind.
There's no perfect way to do this.
Playing,
Enjoying,
Exploring,
Rhyming.
And when you're ready,
Gently open your eyes.
Relax your arms alongside your body.
And let your eyes opening,
Coming back into the external landscape.
Notice what you see far away,
Close up.
Notice your breath and notice your body.
Again,
Just coming back again and again to yourself.
Enhancing your awareness of your own body,
Of your own breath.
And using these somatic tools to come back to yourself,
To come back to regulation.
When you're ready to move,
Slowly start to step,
Move your feet.
Whatever you're doing the next part of your day,
Enjoying this deep connection to yourself.
