09/01/2022
Somatic breathing meditation exercise that you can practice in order to begin exploring the wisdom of your body:
It allows the body to move into a deeper relaxation response.
It allows you to practice sensing inside your body so you start to really feel your own experience from the inside-out.
🌾 Guidance 🌾
Begin by lying on your back on the floor, knees bent so that your feet are planted in line with your hips.
Place your feet a comfortable distance away from your pelvis—close enough that there is minimal effort to hold your legs up, but far enough so that you maintain a neutral position in the pelvis, with the slight natural lumbar curve of the spine.
Contract your pelvic floor by using the same muscles you would if you were trying to stop the flow of urine, for example. This brings awareness to the pelvic floor, which is an important part of becoming more in tune with the body’s groundedness and alignment.
Envision your pelvic floor as a dome shape, and on your next exhalation, gently and without strain, lift the pelvic floor toward your navel—envision doing this as if you were exhaling from the pelvic floor itself.
As you lift the pelvic floor, see if you can sense the inside of your abdominal cavity begin to shrink inwardly towards your organs, almost as if your skin were moving closer to the bones of your ribcage.
Follow your exhale all the way to the end without strain, and as you approach the end of the exhalation, completely let go of all muscular effort and tension and simply allow a new breath to come into your body without any conscious involvement at all.
Resist the urge to actively take a deep breath in—instead, simply allow the new breath to enter your body.
This inhale involves only your awareness and witnessing. Watch and allow the new breath to travel through your body and up your spine.
(continued in comments)
