total time: 10:59
00:00 intro
just noticing the breath — how it feels when it goes inside my body, and how it feels when it exits. allowing our breath to just exist without pressure, without force. just softly, slowly — allowing our lungs to do what it does best. relaxing the eyebrows, the jaws, the shoulders, the back, all the way down. noticing where the breath is going into my body.
for example, when i breathe, do i feel the air going into my throat? if it's there, my next breath, maybe i push it down just a little more towards my chest — noticing how it feels there. maybe inhaling a little deeper, pushing it down towards my belly — noticing how it feels there. and just slowly with each breath making a little more space in my body.
and on my exhale, letting it all go — allowing my face to relax, my shoulders, my back, my hips. noticing how it feels if i open up my mouth and let out a sigh. noticing where i'm feeling a little more tension in my body than the rest.
02:44 intention
at this time if we would like, we can create an intention for ourselves. this is what we will be dedicating our practice to today. a simple question we can ask ourselves is what do i want or need in this present moment? maybe it's just some peace or relaxation. maybe it's some gratitude. maybe it's simply just time to express whatever comes out and i don't even need to know what that is.
but if anything is coming up for us right now when i ask myself the question what do i want? what do i need? just something small that i can give myself — on our inhale, we breathe that very thing into our bodies — and exhale, we let it go, because we don't need to hold on. it's already here.
inhale, we breathe in love and peace and gratitude and joy — and exhale, we let it go into the world. inhaling peace and relief — and exhaling, letting it go. continue these slow, deep breaths — inhaling whatever you need into your body, filling yourself up, and then letting it go — relaxing the eyebrows, the jaws, the shoulders, all the way down.
today, we will move into some tapping. tapping sends signals to our amygdala and our amygdala is the center of our fight or flight. so when we are feeling distressed or anxious, or there's just so much going on inside of us or outside, there's a simple technique that we can come to — to send signals to our body that in this moment we are safe.
we just continue breathing slowly and gently, relaxing our bodies down towards the ground as much as we can — and on our inhale, we stretch our spine, long up towards the sky — and relax the shoulders down on the exhale.
we're inhaling and stretching our spine long towards the sky — and exhale, relax the shoulders, the eyebrows, the jaws down.
06:16 tapping
we will go into some intuitive EFT tapping. intuitive meaning there is no specific pattern and we move throughout our bodies wherever it calls. and for me, the easiest way that i’ve learned tapping is just to go start from the top and move my way down. and then slowly as we tap, we learn what feels good for us. and we can always go back to those spaces.
again, taking a deep breath in — and exhale. coming into my body, into this present moment, and inhale — exhale. slowly we bring our fingertips to the top of our heads. take a deep breath in and exhale — soft taps on the top of our heads — soft and inhale — and exhale, relaxing the eyebrows and the jaws and the shoulders.
taking a deep breath in — and exhale. slowly moving down onto our forehead and inhale — and exhale relaxing the eyebrows, the jaws, the shoulders. taking a deep breath in — and exhale — just soft, gentle taps moving down to the eyebrows. inhaling — and exhaling, relaxing the face and the body down. one more here. inhale — tapping softly, gently on the eyebrow.
moving down to our temples on the sides of our eyes. taking a deep breath in — and exhale, relaxing the eyebrows and the jaw. inhale — exhale, relaxing the shoulders, the elbows, the back. moving down under the eyes — gentle, gentle taps. breathing in breathing out. and since we are flowing intuitively while we are tapping, feel free to just move around and — asking my body where does it feel good? not being too specific about where i land, but being intentional about the softness and the gentleness in which we are tapping.
taking a deep breath in — exhale, coming down to the sides of our jaws, relaxing the jaws down. inhale — exhale, letting it all go. coming down to our chin, inhale — exhale. moving down to our collar bones, the V shape where our neck meets the shoulders. slow breaths in — exhaling with soft taps, relaxing the shoulders.
very good — and let's just shake it all out <3
