Tap below to watch. Desktop viewing is recommended. Turn volume on for the guided meditation. We’ve also included the 12-step instructions below if you prefer to follow along on your own.

The Instructions:

  1. Close your eyes or soften your gaze so you can go inward and feel your body.

  2. Get as comfortable as you can. Feel the ground (or the chair) support you, allow yourself to soften into the support.

  3. Feel your breath move. Notice where they body wants to move as you breathe in and out.  If something feels stuck, send it a little love, invite it to soften, see if it WANTS to move.

  4. Bring in some gentle movement - rocking, swaying.

  5. Do some slow chewing motions with your jaw. 

  6. Bring in some gentle sounds of pleasure - MM, OOO, AHHH, in whatever part of your voice feels really good.

  7. Start to explore making sounds of pleasure in higher and lower parts of your range.

  8. Explore different emotions, sounds, and intensities.

  9. If it feels good to you, give different parts of your body gentle compression with your hands - heart, arms, shoulders, neck, face, abs, ribs, back. 

  10. Continue making sounds of pleasure and start to re-integrate to your surroundings - gently open your eyes, re-focus your eyes, look around the room. 

  11. If any body part feels tight, stuck, or working harder than you’d like it to, give it a gentle hug, massage, or invite it to move. 

  12. Allow the body to tell you when it is done.