Clear, Present & Whole

CLEAR, PRESENT & WHOLE;
A Somatic Exercise Triplet

Here is a link to a rather basic video of today's Somatic exercise. You can also find it on the MEDITATIONS page.

CLICK HERE to watch the video.  The password is: heartful

If you are a learn-by-reading type, below are the steps for the exercise. 
This post also includes links for resources and some notes on the process.


I. First part: Release
(Based on Chinese medicine’s meridians; see a basic description of the meridians here: https://www.risingmoontaichi.net/the-meridians )

• Run hand from head, around behind ear, down neck, down arm and off of ring finger – as you breathe out, say “Releasing”.  (Tripple-warmer meridian governs fight/flight/freeze response. Calming these meridians with this simple exercise will help your mind and body regulate after trauma, stress, or just a busy day.)
• Use your other hand to do the same on the other side.

 
II. Second part; Becoming Present
(Based on Somatic Healing techniques; https://www.psychologytoday.com/us/therapy-types/somatic-therapy )

• Run one hand from other hand up your inner arm, to shoulder (squeeze gently and say “I”),
• Continue to where shoulder meets neck (squeeze gently and say “am”)
• Continue to rest hand on heart (press gently and say “here”)

 - Use other hand to do the same on the other side.

• Place both hands on center of chest/heart.  With your hands, feel your chest move with your breath.
• Feel with your chest the warmth of hands resting there.
• Press gently. Pause here.  Say “I am here”.

 
III. Third part; Self Containment/Replenishment
(Based on Polarity Therapy https://www.lifeenergyinstitute.net/aboutpolaritytherapy/ )

• Place one hand belly, other to base of skull, where it meets your neck (say the word “Safe”). Rest here for a moment.
• Place left hand on right side of ribcage and right hand on left elbow. Be present in this body-hold.
• You can imagine the needs of those you love and care for as “cords” attached to you, or simply focus on your own thoughts of caregiving, and as you breathe out, imagine these falling away, or you can visualize cutting them gently away with a beautiful, imagined blade or scissors.   (Whatever energy belongs to those others, returns to them, making them more whole.  Your own energy or thoughts are now yours, contained in this gentle and surprisingly powerful and re-energizing Holding-of-Self).
• I usually complete the exercise by placing one hand on belly and other on heart and saying “Grateful”.

 
You can do all three parts of this exercise – or just one if you have little time – depending on what you are most in need of (release, presence or re-energizing).
I suggest the simple Holding-of-Self as it is easy to do even when people are near you: Place left hand on right ribcage, right hand on left elbow.  Take a moment within to feel your self re-gathering energy before you proceed to your next task.
 
Be clear, present and energized, dear friends.
 
Much Love,
 
Maya