- Time: Set aside 1.5 hours
- Intention: What is your intention for the journey today?
- Set: What parts of yourself do you want to explore in this journey? How do your mind, heart, body, and spirit feel today?
- Setting: privacy, comfortable, set up speakers, blanket, silence phone
Window of tolerance
- Start slowly and increase speed and volume over time
- Be aware of your own nervous system: if things start to feel too intense, skip to the slower music, roll over on your belly to ground, and slow your breath down
3 principles
- Body is relaxed, lying down, breathe in and out through the mouth
- Circular breathing, no pause between inhale and exhale
- Vibrant inhale, relaxed exhale without pushing
Sound and movement
- You can explore sighing, holding a long “Ah” sound, or a bigger sound like a scream into a pillow depending on what content is coming up
- If your body wants to move, let it move, even if it looks weird
Post-journey reflection
- What did I notice about my breath pattern, nervous system, and body today?
- What feelings came up?
- What insights did I receive?