In this guided practice, you'll bring your attention to your bones - your deep structure. With subtle awareness, you'll be able feel energy shimmering out from your bones. 

This practice creates quietness and simplicity. It gives you a place to settle.

Bones - Delve Into Your Structure

I return to this practice again and again. 

All of our efforts - muscular, mental, and emotional - are contained in our bodies. This is a simple way for you to go into where you hold effort excessively and tangibly return to more ease, inner spaciousness, and simple aliveness.

Returning To Ease

In this short exercise, I walk you through yielding and letting go. While I don't emphasize breath in this short recording, it is one of the main tools, together with your body attention. Future recordings will solely emphasize breath.

Enjoy and let me know what works! 

Next exercise will include yielding with emotions and thoughts.

Yield And Ground

In this very basic exercise, we let go of our toes! So often, as we move through life, we grip. We grip with our toes and we grip with our minds. As you go through this simple exercise, you may notice your mind shifting, quieting, clearing. Rather than approach it directly through our thoughts, we do it by letting go of our toes!

Uncurl your toes and quiet your mind.

Uncurl Your Toes, Quiet Your Mind

The muscles between our ribs is a place we often contract to control: to control our emotions, our fears and the circumstances around us. As we learn to breathe to our ribs, actively, we open space inside of us from the inside out. 

We increase our capacity to feel and experience life in the simplest of ways, with our breath.

Creating Space ~ Breathe To Your Ribs

Lie down and get comfortable. We'll cover every area of your face, giving you time to let go, breathe and fully un-do the habitual facial masks. It will deeply quiet your mind and body.

Melt The Mask ~ an awareness training to relax the face

This is a short practice that guides you to a physical experience of longing. Longing is often squeezed tightly into our chest. When we give it the space and time it needs, our longing can move us in directions that are unique to us.

this practice is 5 minutes long. I recommend 10 minutes a day, until you are tapped into this experience and can physically embody your longing without tension or contraction.

Longing ~ a daily practice

A practice to let go of the constant pressure we feel and learn to open up space for daydreaming, meandering, creating and being. It's something we used to do naturally. We just have to tap back into it by un-doing the old story.

Letting Go Of Pressure

There are so many moments in life where we contract our chest rather than expand and allow different emotions and sensations to flow. In this recording, we'll practice 3 different breathing exercises, which aim to expand your chest and increase your connection to it.

* Breathe to lungs, while softening chest muscles
*Square breathing - inhale, hold, exhale, hold - all equal timing
*Breathing with sound - exhaling "ahh" sound, while softening chest and throat.

Breathe And Expand Your Chest

A practice designed to recognize need in your body and give it space. to shed the armor of self-sufficiency and independence and feel a need with more softness and ease.

Softly Embodying Needs

This guided embodiment practice focuses on the areas of our bodies (chest, solar plexus, belly) that we harden and numb when we feel threatened and want to protect ourselves. 

These are the areas, when soft, relaxed and open, can give us a strength of empathy, sensitivity and awareness that the rest of our body can easily hold and contain.

It's a wonderful practice simple to learn to soften, but also to learn to strengthen who you are in those more challenging moments of life where we get hurt, frightened or challenged in some way.

Enjoy

Softening

In this gentle, but attentive practice, I'll guide you to feel your body, and notice areas of holding, contracting, numbness or other discomfort. You'll stay in this experience, intentionally, and then learn to notice subtle openings. It could be a breath, a wish to move, an expansion the senses. You'll follow this opening to gain back more awareness, more sensations, more breath.

This practice is meant to prepare you for those moments in life where you get stuck in an old behavior and wish to find your way out through the body. You can apply this to anything - a stuck mood, low energy, a long-held physical condition.

Subtlety is the key.

Subtle opening to full body awareness

We can often forgive from our minds, and yet our bodies still old onto the hurt. Then it gets easily triggered over and over, and we again have to reframe things.

In this practice, I lead you through how you hold onto a grudge or an old hurt in your body, how to let go and then use your breath to forgive. 

I am not searching for forgiveness as a moral high ground. Rather, using this practice as a way to clear space in your heart and heal an old wound.

Forgiving - A Body Practice

This training guides you from an experience of powerlessness to one of strength. 

We often find ourselves not knowing what to do when faced with a situation that repeats itself and emotions run high, when we see a wrong we cannot right, when we simply hear about world events that overwhelm us. We may feel intensely, but the lack of an immediate solution can lead us to shut that intensity down. We make ourselves powerless.

In this guided practice, you'll learn to recognize how you do so and how to  un-do the contracted effort you make to control what you feel. As you let go, you'll begin to tap into the power that's just underneath. The emotional power.

For more thoughts on this, check out my blog post: https://fierceembodiment.com/underneath-powerlessness/

Undoing Powerlessness

In this guided practice,  you’ll learn to recognize a way in which you are following an old rule and trying to be something for someone else, how you hold this in your body and how to unleash the energy you’ve been holding back, underneath this rule of behavior. (It's a bit breathy...but stick with it).
 
When you break a rule you’ve been holding, your body finds its natural way. There’s no need to be reasonable. Just honest. You can let your curiosity take over and notice, how do you move in life without this rule? What opens up? Who comes closer? Who moves further away? How do you relate to your time, your wishes, your body? How are you?

Breaking Rules Of Behavior

A guided practice that moves you through your entire muscular system, as you contract and release. You'll awaken unused muscles, let go of unnecessary effort and connect it all to breath.

Contract And Release - Awaken fire through your muscles

This is a simple, 2-part exercise to generate the flow of earth in our bodies.

When Earth’s qualities are cultivated in our bodies, time becomes expansive and non-linear. We instinctually take care of our needs. We have a strong container for our emotional life. We effortlessly know when to act and when to rest.

When we sink into EARTH’s long-lasting presence, underneath our feet and in our own bodies, we can trust its support, even when life shakes us up or disrupts our sense of well-being.

Generating Earth Flow

In this simple 10-minute practice, you'll start your day by energizing your heart. 

You'll soften areas where you hold your stress, fears and to-do lists, while you breathe to your chest and energize what you want in your body.

Once your wants are awake and energized, I'll guide you with movement. You'll be moving from your heart and desires before you even get out of bed.

Energizing your heart: A morning practice

A practice designed to melt away the grip of worry and overwhelm, reconnect you to your lower body and the presence of Earth.

Cultivating Trust, Melting Away Worry

This practice is designed to ground you. This quality of Earth is one we often seek only when we're overwhelmed and overworked. 

My intention is that by doing this practice, you'll generate and be able to sustain a deep sense of groundedness. It's energy that lets your nervous system relax and your body energy restore itself.

You'll generate earth energy by:

*connecting to your lower body 
*syncing your breath and movement 
*repeating simple movements with no rush or aim, at an earthy pace

Recommended practice: Daily, in the morning

A Grounding Practice

Earth qualities of stillness, consistency and steadiness can be found in the body. In this guided practice, you'll grow roots and learn to connect to Earth in a deep, simple way, pulling this deep energy through your body.

Rooting And Grounding

Our bellies hold immense mystery and power. They also hold all that we've stored there over the years - unfinished emotions, uncomfortable interactions that ended badly, relationships we've lost and left behind. 

When we simply drop in and begin to feel it, giving physical attention and space to what we meet along the way, we discover a path to silence and renewal. 

This is a simple, physical practice that can open up a mysterious, fluid world.

Reconnect To Your Belly, Your Mystery

There is a constant relationship happening between your heart and lungs. It's one we rarely drop into, but when we do, it opens up space in your chest, makes your heart more clear and eases the movement of your breath.

Breath into your lungs. Let your lungs hug your heart. Exhale gently. Let your heart take space.

You're creating a container for a clear, present heart.

Heart Hugging Breath

A physical, fun practice to discover deep presence from the ground up. 

Using an unusual standing position, you'll play with a guided lack of steadiness, using movement and breath to let your body come alive from the ground up. Learning to leg go of the need to control where you are from your mind, eyes and upper body.

It's a quick way to quiet down your mind and inhabit your body here and now.

Inhabit Where You Are

This practice is one of my favorites! It's loosely based on the Buddhist tonglen meditation. With each  each in-breath, you take in an other's pain or what you wish them to be relieved of. With each out-breath, you send them care and what you want them to be full of, from your heart.

It expands the capacity of your heart, while emanating it out toward another.

Cultivate a caring heart

We've learned to subdue, avoid and numb ourselves from pain. Investing energy in these patterns. When we go to our bodies, we can loosen the hold of these patterns and transform the pain into energy, breath and movement. 

Pain always wants to be touched, given room to breathe, and the space and time to heal. It will reveal to you what you left behind, when you covered the pain with a scar, so long ago.

Transforming Pain

What if there were nothing to do but slow down, pay attention and breathe? To take a slow journey into and around your body?

Imagine what you might discover. 

In this guided practice, you'll take your time, letting your body sensations pull you to them, resting there, and then moving onto the next sensation. Whatever pulls your attention. There's no right or wrong way to do this. You're simply letting your body reveal and unify. 

It's a simple, yet powerful way to gather your disparate parts, slow down and rest.

You can practice this anywhere for any amount of time.

Fierce Embodiment

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