10 min Movement and Meditation for Confidence & Clarity

Hi, I'm doctor Charryse Johnson. Welcome to somatic movement and meditation. Soma means body. Our somatic nervous system is how we organize everything we take in, things we experience, things we feel, things we say and things we don't. And so getting into your somatic awareness, learning to track your body and disruption harmful and blocked sensations, is a powerful way to create release for your mind, for your body, and for your spirit. So I love to connect the two. And as we continue to spend time together, this will be something that I introduce to you more.

So, what do you need in order to do this short? Practice with me. One, yourself. Two, an open mind and heart. Other things that may be beneficial are a blanket or a small or large pillow. Try not to overthink it. Use what's available to you. I also want to add that there truly is no right or wrong way to do meditation. All that matters is that you show up and you work to be present in as little as four to seven minutes of meditation. Powerful shifts happen in your synapses in your brain, which helps rewire the way your neurotransmitters organize, opening your mind up to neuroplasticity, which is this big word that means our innate ability to change.

I want you to know you're not stuck anywhere unless you choose to be. So let's begin. Choose a posture that's comfortable for you. I'm choosing seated position. You could also lay on your back, be seated on a couch, or perhaps you're even listening to this and participating in the car, but hopefully not driving. You decide what works best for you. Hands can be down to ground or up to receive. I like to kind of play with them and decide which feels comfortable and organization around my body. Another consideration is eyes open or close.

It's an invitation for you to choose what's comfortable and supportive for you. Now let's begin. Let's just start off with some diaphragmatic breathing. One hand on top of your chest, one on top of your belly. Inhale through the nose and exhale through the mouth. And as you exhale through the mouth, you want to feel that belly extend out like a balloon. Try not to be afraid. Inhale through the nose. Exhale through the mouth one more time. Inhale through the nose and exhale through the mouth. Now placing both hands down on your knees, slowly leaning forward, hinging at the hips.

If you feel any discomfort, stop there and then gently bring in that left shoulder towards the middle and back through center right shoulder one more time, each side just gently waking up the somatic body. This is also a really powerful way to start your day or to get yourself moving. If you struggle with seasonal affect or depression, come back through center. Come all the way down as far as your body can go without judgment. Bring that chin towards your chest to protect your neck and spine, and then come back up.

Chin stays towards your chest. And then slowly lift your head back to neutral. Then bring your right hand down. Left arm is going to come up and over for that side body reach and then back to the other side and just allow yourself to flow there. Really feel that side body stretch. That's a part of our body that we rarely maneuver around. If you think of the amount of sitting that most of us do in our professions or in our time, it's a wonderful thing to do. Then come back to center. Now I want you to grab your pillow, and this is again an option and an invitation.

You want to hold your pillow in front of you. It can be helpful to have a pillow that has specific textures on it. We organize using our five senses. And then you're going to wrap your hands around your pillow as if someone were giving you a hug. And then for this somatic movement, your chin is going to come towards your chest slowly and carefully back up through center. You're going to turn your head over towards the right. And then look your eyes up. And then slowly look your eyes down. Bring your eyes back to neutral before you move your head back through center.

And then once you reach all the way over towards the left, repeat. Eyes gaze up, and then eyes gaze down back to center. As we move into meditation, you have an option to stay here with your hands around. A pillow can be much more comforting than you imagine. Imagining yourself feeling supported and strengthened. Or you can switch into a different posture. So important for you to decide and honor what your body needs. Let's begin. Stay connected to your breath. Notice the rise and fall of your chest and your belly.

Allow your shoulders to relax to release. Release the tension that you may feel in your forehead, your cheeks, your jaw, your neck. Notice the position of your tongue. And if it's at the top of your mouth, just allow a little space to come in between your teeth and lower it down to the bottom. Release and let go. Take a few inhales through the nose. Exhale through the mouth, allowing yourself to inhale straight and exhale. Pressure. You, my dear soul, are a powerful being. Within you is all that you need to navigate every area of your life.

Imagine yourself walking through the situations that are ahead with confidence, with strength with clarity. Know that you are supported by the earth and by those you love and by those who love you. Notice your body in connection with a system of support. Right now, perhaps that's your feet on the ground, your back, the chair, the couch, floor or mat. Remind yourself that you are not alone. Bring to mind pictures, objects, colors and sensations that bring you feelings of strength and of peace. Remind yourself in this moment that strength is unique to us all.

And sometimes strength means quiet. Sometimes it means stillness. Sometimes strength is found and masked. Sometimes strength is active. And other times, strength may be more passive. Open your mind and heart to the definition of strength that meets where you are today. Notice any thoughts that are coming to mind and allow them just to be. Can you see them? Can you hear them? Can you observe them without judgment? Stay in this moment just a little while long. Take one final breath to seal our practice into the nose and out through the mouth.

Your eyes are closed. Open them and smile. Smiling is not within your grasp today. Choose whatever facial posture makes you happy. But I want your last moment of our time together to be me smiling at.