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Slowing down enough to feel safe. Magic Monday · Magic Divorce Club Podcast

• 0:00
  SPEAKER_00: Hello and welcome to Magic Monday.
• 0:03
  SPEAKER_00: So I come to you live from my sitting room a little bit
• 0:07
  SPEAKER_00: before you're actually seeing this because it's the summer holidays and I've got
• 0:12
  SPEAKER_00: a little bit of time booked off with my kids but I still wanted to be able
• 0:17
  SPEAKER_00: to show up for you on a Monday as usual so that you can start your week with
• 0:22
  SPEAKER_00: that feeling of being held.
• 0:25
  SPEAKER_00: Now I thought for this little series,
• 0:28
  SPEAKER_00: because there'll be three that go out on a Monday at 7am,
• 0:33
  SPEAKER_00: I'd do a little bit of kind of back to basics sort of,
• 0:39
  SPEAKER_00: so that you can really get a feel for exactly what I'm trying to do
• 0:43
  SPEAKER_00: with Magic Mondays.
• 0:45
  SPEAKER_00: And so today's practice,
• 0:48
  SPEAKER_00: we're going to work on kind of The lower belly into the root,
• 0:52
  SPEAKER_00: really focusing on helping your body feel safe,
• 0:57
  SPEAKER_00: feeling safe enough to slow down,
• 0:59
  SPEAKER_00: to get back into your body rather than floating around in the overwhelm of the mind.
• 1:07
  SPEAKER_00: And just generally giving yourself a second to put everything down and feel held
• 1:15
  SPEAKER_00: and able to, I don't know,
• 1:21
  SPEAKER_00: Feel into what it is you want next.
• 1:26
  SPEAKER_00: So as it goes today the moon is in Aries which is like fiery kind of vibes
• 1:33
  SPEAKER_00: and it's said that this is a good time to be quite honest and direct and
• 1:41
  SPEAKER_00: if you are starting on new things it's a good time to be brave and to be assertive
• 1:48
  SPEAKER_00: which if you're in the middle of divorce is like Every day can feel a bit like that.
• 1:54
  SPEAKER_00: But since this is the energy that you're receiving this today,
• 1:58
  SPEAKER_00: I encourage you to be really quite honest with yourself and go,
• 2:03
  SPEAKER_00: what can I do with the situation that I'm in?
• 2:10
  SPEAKER_00: And how can I make myself,
• 2:13
  SPEAKER_00: not make myself, how can
• 2:17
  SPEAKER_00: allow myself to feel safe enough To start to move on.
• 2:23
  SPEAKER_00: And where can I start to be a bit braver, be a bit more assertive?
• 2:31
  SPEAKER_00: Because I know a lot of divorce is feeling like bloody terrified.
• 2:35
  SPEAKER_00: Someone's going to tell you off or find something out that you've forgotten about
• 2:40
  SPEAKER_00: or, you know, feel general shame about stuff.
• 2:43
  SPEAKER_00: So, um,
• 2:49
  SPEAKER_00: A lot of what we do is show that that isn't the case.
• 2:52
  SPEAKER_00: And if someone does make you feel that way,
• 2:55
  SPEAKER_00: it's up to you as to whether you decide to agree with them or go,
• 2:59
  SPEAKER_00: actually, I'm okay.
• 3:02
  SPEAKER_00: You do you over there and I'm going to look after myself and make sure I feel safe
• 3:07
  SPEAKER_00: and put my best foot forward.
• 3:10
  SPEAKER_00: Okay so if you could have a notebook ready,
• 3:14
  SPEAKER_00: afterwards I'm going to ask you to do a little bit of scripting and this is
• 3:19
  SPEAKER_00: where we write down what we're trying to call in as if it's already happened.
• 3:28
  SPEAKER_00: Okay so I'll give you examples when we get to it but
• 3:31
  SPEAKER_00: for now get yourself comfortable You might want a glass of water handy so feel free
• 3:37
  SPEAKER_00: to pause me for a second and just make sure you're as comfortable as you can be.
• 3:41
  SPEAKER_00: I am sitting on the floor,
• 3:43
  SPEAKER_00: don't know if you can see,
• 3:44
  SPEAKER_00: on a big cushion leaning against my sofa and I've got my legs straight out in front
• 3:50
  SPEAKER_00: of me because that's what feels comfortable for me.
• 3:52
  SPEAKER_00: I like to feel settled into the ground and because we're working with lower belly,
• 3:59
  SPEAKER_00: with the sacrum,
• 4:01
  SPEAKER_00: It's quite nice to have that kind of just your sitting bones on the ground.
• 4:06
  SPEAKER_00: But if you want to lie down, you go ahead and do that.
• 4:10
  SPEAKER_00: Okay, so if it feels comfortable, close your eyes.
• 4:14
  SPEAKER_00: If you're not quite ready for that, have a soft gaze on something in front of you.
• 4:19
  SPEAKER_00: And then start to slow down your breath.
• 4:28
  SPEAKER_00: So if your eyes are closed,
• 4:30
  SPEAKER_00: still having an awareness of the space around you,
• 4:34
  SPEAKER_00: almost visualizing the space around you with your eyes shut,
• 4:42
  SPEAKER_00: the color of your sofa,
• 4:44
  SPEAKER_00: where the windows are,
• 4:47
  SPEAKER_00: maybe where you've got a pet sleeping,
• 4:53
  SPEAKER_00: and actively trying to slow down your breath.
• 5:05
  SPEAKER_00: Noticing any sounds that you can hear.
• 5:26
  SPEAKER_00: Noticing the temperature on your skin, the taste in your mouth.
• 5:43
  SPEAKER_00: And feeling your feet on the ground.
• 5:49
  SPEAKER_00: All the places the back of your body is resting on the surface beneath you.
• 6:07
  Take a breath all the way down into your legs.
• 6:10
  SPEAKER_00: Imagine that you're filling your legs up as you inhale.
• 6:15
  SPEAKER_00: And then as you exhale,
• 6:16
  SPEAKER_00: imagine them getting heavier,
• 6:19
  SPEAKER_00: soothing,
• 6:21
  SPEAKER_00: relaxing any muscles that have been quietly gripping without you realizing.
• 6:33
  SPEAKER_00: Inhale into the lower belly, filling up the pelvis and the hips.
• 6:41
  SPEAKER_00: And again,
• 6:42
  SPEAKER_00: softening the muscles,
• 6:43
  SPEAKER_00: giving The whole area permission to rest,
• 6:49
  SPEAKER_00: to be held and supported by the chair, the floor, the bed beneath you.
• 7:05
  SPEAKER_00: Filling out the chest, expanding the diaphragm down into the belly.
• 7:12
  SPEAKER_00: All the way up into the shoulders.
• 7:15
  SPEAKER_00: And then as you exhale, softening the shoulders down, relaxing the belly.
• 7:37
  SPEAKER_00: Send your breath down your arms,
• 7:40
  SPEAKER_00: all the way past your wrists, into your hands and your fingertips.
• 7:49
  SPEAKER_00: Exhale, let them feel limp and heavy in your lap, resting beside you.
• 8:07
  SPEAKER_00: And sending the breath up into your neck,
• 8:11
  SPEAKER_00: your face, washing it all the way around the inside of your head.
• 8:19
  SPEAKER_00: And as you exhale, soften the jaw.
• 8:23
  SPEAKER_00: Relax the space in between your eyes.
• 8:30
  SPEAKER_00: Feel the tension softening down the sides of the neck.
• 8:42
  SPEAKER_00: You might want to do this a few more times.
• 8:45
  SPEAKER_00: With every time that you soften the jaw,
• 8:49
  SPEAKER_00: notice how that ripple effect moves down through the body,
• 8:57
  SPEAKER_00: down the neck into the shoulders,
• 9:00
  SPEAKER_00: all the way down to the pelvic floor,
• 9:04
  SPEAKER_00: giving everything permission to soften, to slow down.
• 9:21
  SPEAKER_00: And then return your attention to your breath.
• 9:28
  SPEAKER_00: Nice slow inhales and exhales.
• 9:38
  SPEAKER_00: Noticing how far your breath reaches in your body.
• 9:48
  SPEAKER_00: The rise and fall of your chest.
• 9:56
  SPEAKER_00: The sound your breath makes.
• 10:04
  SPEAKER_00: Any colors that you see when you breathe in and out.
• 10:10
  SPEAKER_00: The images your mind conjures up when you think of your breath.
• 10:23
  SPEAKER_00: And we stay here for a few more breaths,
• 10:25
  SPEAKER_00: just letting the body know that it is safe to slow down.
• 10:41
  SPEAKER_00: If at any time your mind wanders off,
• 10:46
  SPEAKER_00: gently bringing it back like you're holding the hand of a little child,
• 10:52
  SPEAKER_00: With such kindness, love and compassion, bringing it back to your breath.
• 11:24
  SPEAKER_00: Welcome any sighs and yawns as a signal that your body is slowing down.
• 11:33
  SPEAKER_00: It's getting the memo that you can be here, be present.
• 11:46
  SPEAKER_00: And just allowing the ground to hold you.
• 12:15
  SPEAKER_00: From here I invite you to imagine the Magic Divorce Club in front of you.
• 12:21
  SPEAKER_00: It's a beautiful building surrounded by a blue layer almost like a bubble.
• 12:28
  SPEAKER_00: It's
• 12:35
  SPEAKER_00: iridescent and it sparkles
• 12:40
  SPEAKER_00: and it protects everything on the inside.