Welcome to our somatic breathwork session.
I'm so glad you could join us today.
Let's start by finding a comfortable seated position.
You can sit on a chair with your feet flat on the ground or cross-legged on a cushion.
Once you're settled,
Close your eyes or soften your gaze.
Let's begin with some grounding.
Take a deep breath in through your nose,
Hold for a moment,
And then exhale through your nose.
Let's do this three times together.
Inhale,
Hold,
And exhale.
Inhale,
Hold,
And exhale.
Inhale,
Hold,
And exhale.
Now,
Bring your attention to the sensations of your body making contact with the ground or chair.
Feel the support beneath you and the stability it provides.
Notice how your body feels in this moment.
I'd like you to take a moment to set a personal intention for this session.
It could be something you wish to release,
A feeling you want to cultivate,
Or simply a desire to be present.
Hold this intention gently in your mind as we move through the session.
We'll now begin to incorporate some bilateral stimulation.
Place your hands on your knees.
Begin to alternate,
Tapping your left and right knees with your hands,
Creating a steady rhythm.
As you tap,
Take a few more deep breaths,
In through your nose and out through your nose.
Focus on the rhythm of the taps and your breath.
If your mind starts to wander,
Gently bring it back to the rhythm and your breath.
Now,
Let's bring our awareness to our body.
Slowly scan from head to toe.
Notice any areas of tension,
Discomfort,
Or ease.
With each inhale,
Imagine you're breathing into those areas of tension or discomfort.
And with each exhale,
Imagine releasing that tension.
Continue this for a couple of minutes.
Feeling in relaxation and breathing out tension.
I invite you now to visualize a place where you feel completely safe and at peace.
This could be a real place or an imagined one.
Immerse yourself in this place,
Noticing the sights,
Sounds,
Smells,
And sensations.
Continue the bilateral tapping while holding this visualization,
Allowing the feelings of safety and peace to deepen with each tap and breath.
Slowly bring your awareness back to the present moment.
Gently stop the tapping and place your hands back in a comfortable position.
Take a few more deep breaths,
Noticing how you feel now compared to the beginning of the session.
When you're ready,
Slowly open your eyes and bring your awareness back to the room.
Thank you all for participating in this session.
Remember,
You can use these techniques anytime you need to find calm or process emotions.
If you feel inclined,
Take a moment to journal or reflect on your experience.
I hope you have a wonderful rest of your day.
