Prompts

Anywhere :

Rain Rhythm :

Close your eyes. Imagine you see clouds heavy with rain gathering on the horizon, a storm is brewing.

You feel the wind pick up, and it blows the hairs all over your body around, gaining strength. { blow on your limbs in long smooth exhalations }.

Suddenly you feel a drizzle mist roll in { lightly trace the outline of your skinosphere } 

a thick drop lands on your leg { with one light tip of your finger tap your leg }.  It’s starting to rain ! Then a short while later another drop hits the top of your head { with one light tip of your finger tap your head }. The drops increase in intensity, gently speckling you with a fountain of freckles all over your body { starting with just two tips of two fingers tap in light patterns all over your yourself }. The rain is really picking up, and you are enjoying the feeling of it drumming your skin { starting with one flat finger, start increasing the pressure of your tapping at your own pace ; add a finger at a time to increase the impact in just the way you like, until you are tapping yourself will a full open hand / palm}. You feel thunder rolling across the sky { shake yourself } . You are excited to ride this storm out, and eventually you feel the rain getting lighter { reverse the process and go towards lighter and lighter pressure and remove fingers over time }.

Co-sighing : Breathe in and out with a partner until you sync up naturally, making your exhalation audible. You can make a simple sound of relaxation and release or you can hold a tone together { such as OM / AUM }. 

Toning : Breathe in and out with a partner until you sync up naturally, and hold a tone together on your exhalation { such as OM / AUM }. Advanced : you can find harmonies sliding up and down the scale together, or each person holding a different note / octive. 

Breath Caress : As you breathe in imagine that the air is caressing your lungs, it wants to merge with you and be a part of you. As you breathe out, you are now the caresser, breathing love onto the surfaces around you. 

Shook? Shake ! : Has something shaken you? Shake it off! If you are standing bounce on the balls of your feet and let your limbs hang loose, letting gravity move them. Rotate from side to side while you bounce up and down. Shake each limb out as if you have a sticker stuck to your extremity, or you just stepped into a puddle. If you have the space to lay down, feel your water body wiggle and jiggle as you track the waves of motion from the action point of origin.  

Rest Nest : If you were an animal making a nest for safety and comfort, what would it look and feel like for you? If you were taking care of your inner infant / child, where would you put yourself to be safe? Physically make this nest if you can, or draw / write out / make a dance / art about what it feels like for you to be there. How can you incorporate aspects of the space into your life – perhaps by having a cozy outfit or a fuzzy patch sewn onto your clothes?

Sanctuary Space : In detailed visualization, create a sanctuary space that you feel safe and held in. What people, places, pets are there? How does your body feel ? Are there spaces to sit and lay down? Any poses your body wants to go into ? Are there colors ? Nourishment ? 

Scentscape : imagining different scents while breathing in

Outside Ecoregulation :

Weeding therapy : Getting vitamin b from soil

Water pilgrimage : swimming in cold ocean

Forest bathing : walking in forest

Scentscape : olfaction experiences, scent anchors into relaxation

Movement meditation : find a loop you can walk on, or set a timer for half of your allotted time and turn around when your alarm goes off

Treehugger : as you hug a tree merge your perception, feel your roots stretching deep into the ground, and your branches reaching high for the sun, with all of the creatures living in your roots {like the mycrorhizae}, moles, squirrels, and the birds and insects living in your branches. Feel how your rootedness allows you to create a whole ecosystem of support around you. 

Birds eye view : fly through the tree tops 

Jungle playground : the branches are your jungle gym {snake, monkey, jaguar, shapeshifting}