By Amal Rogers
AFO Content Writer
SOFTENING EXERCISE AUDIO:
SOFTENING EXERCISE TEXT:
Find a comfortable quiet place where you will not be interrupted for the next few minutes
Find a sustainable position for your body in which you are able to relax
Make sure your clothing is arranged comfortably
Notice the sounds in the room. Slowly, they will fade from your awareness
Bring your attention to your breath
Rest your tongue gently on the back of your top teeth, allowing your jaw to relax
With every exhale, believe your body and mind are becoming more relaxed
On this next breath, slowly and gently take in as much fresh air as your can, comfortably
Slowly and gently exhale, becoming more relaxed
When you're ready, take another slow gentle breath in, even more slowly and gently, exhale
Bring your attention to the top of your head, to your scalp
Feel warmth, like a yellow light or a soft wave of water, over your scalp
Feel this warmth spreading into your face
Still breathing slowly and gently
The warmth loosens muscles and lets them be lazy and soft
Your cheeks are soft, your jaw is soft
Feel warmth spread into your neck and throat
Down into your shoulders, front and back
With every breath your muscles become softer, shoulders sink downward
Feel warmth travel down your arms, to your palms and your fingertips
Your arms are soft, your hands are soft
Feel warmth spread into your chest, into your heart
Your heart pumps warmth throughout your whole body
Every breath helps you relax even more deeply
Feel warmth in your spine, imagine it travelling through your nerves into your whole body
Feel warmth in your abdomen, all of your organs soften, your core muscles soften
You deserve softness
Breathing slowly and gently, becoming even more relaxed
Feel warmth travel to your hips
And down your thighs, to your knees, to your ankles, all the way to your toes
Your whole body is now cocooned in this warmth
Safe and still, soft and calm
You are able to relax
You deserve softness
Bring your attention back to your breath
Slow and gentle
Notice the temperature on your skin
Notice the weight of your clothing
Notice the sounds around you
When you are ready, blink your eyes open
As you move throughout the rest of your day, or into sleep, take this softness with you
Enjoy, learn from, or connect with this exercise?
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Be honest to yourself about what you want: out of life, to eat, to feel, to do in this world. Honor whatever it is, without judgment. Give yourself whatever it is you need. This is a process that takes time. It is the process of getting to know yourself, getting to know your body – without judgments or assumptions – learning to let all the parts of you be what they are.
Face them, hear them, know them, and find peace in letting them be.
Many of us work against ourselves – denying us pleasure, fulfillment, and fullness. This is no way to find peace. We are working for peace within our bodies and ourselves to reconnect us to our power center. We are learning how to listen to ourselves and honor our needs and desires.
Be kind, be gentle, be love, be open.
Enjoy your body.