This guided practice is done standing up.
So I'm inviting you to place your feet hip width apart.
Feel the floor underneath the soles of your feet.
Stretch yourself up.
Lengthen your spine.
And feel your crown towards the sky.
Now let's take three deep in and exhales together.
And I want you to sigh out.
So breathe in.
Do that again,
But with more sound now.
Sigh.
And the third one,
I invite you to do it with sound and movement.
Breathe in.
Sigh.
Move your body in any way you want to move.
And for the next few in and exhales,
I want you to focus on what you want to let go of in this moment today.
And visualize how this is going to leave your body,
Your system,
On the flow of your breath on every exhale.
I invite you to bring movement and sounds with it.
This is the best way for the nervous system to let go and to release.
So I'm going to give you three more of those in and exhales,
But I want you to take up more space.
I want you to be more of you and bring it all into your space right now.
Nobody's watching and nobody's listening.
This is your chance.
So breathe in.
And sigh out loud.
Two more,
And I know you can be louder.
Breathe in.
For this last one,
Breathe in.
And on your out-breath,
Make yourself bigger and taller.
Maybe open your mouth,
Stick your tongue out and sigh out.
Empty yourself completely.
Let everything out.
Now I'm going to give you half a minute where you can breathe in.
And on the out-breath,
You continue to let everything out.
But again,
I want you to be bigger.
Sounds,
Movement,
Shaking,
Jumping,
Sticking your tongue out.
I want you to go for it.
Everything that you've kept inside,
Because it wasn't welcomed.
This is your moment to welcome it.
So take these next 30 seconds.
Breathing in and out,
Moving and making sounds.
Go for it.
Let it all out.
There are no limits,
Only those that you put on yourself.
Do some lip rolls,
Shake or tap or jump.
Go wild.
Breathe in.
Two more,
Give it all.
This is your final one for now.
Give it your best.
Well done,
Dear one.
Now slowly come back to your centre.
Slowly letting go of the movements.
Coming back to your middle.
Feet again,
Hip-width apart.
And place a hand on your heart.
Thanking the body for sharing.
Thanking the body for sharing its messages with you and bringing it into the world.
Expressing itself.
Thank her for being willing to liberate and expand.
To be willing to let go of whatever is stagnant or stuck inside.
You have so much to bring to this world.
Don't hold back,
Dear one.
