small dance of welcome

If you have been in a class with me in the past few years, there is a very good chance you have done this small dance of welcome practice. I love it for arriving, gently, in the moment. It is a great beginning to a deeper dive, or just lovely on its own. I hope you enjoy it.
And if you would like to be guided through it, please join me for one of the workshops listed below.
best,
tracy



MOVEMENT PRACTICE

The Small Dance of Welcome-

In this dance you begin to move, gently, easily like a young child discovering the delight of moving their toes, their fingers. See and sense, stretch like you just woke up when your body yawns open and moves before you even think about it. Stay with curiosity, gentleness, and discovery. 

As you move through the parts of your body repeat this in your mind- welcome arm, welcome ear, welcome bones, welcome… etc..… then alternate or combine it with how the space you are in is welcoming you or you are welcoming it- this chair is welcoming me, this room welcomes me, this air, this moment welcomes me, welcome to the fly on the window. 

Remember;  I am safe, I am welcome, I am here, I am grounded.

Take time to feel into your emotions, energy, breathing.. And imagine and feel the small dance of welcome there. Welcome root, welcome heart, welcome grief, welcome boredom, welcome joy, and these places welcome us back..

Welcome thoughts and sensations.

Your compassionate objective observer self is the host of this gathering. Acknowledge each guest and see what they have brought. You don’t have to stay for a deep conversation with anyone, you want to make sure to greet everyone and make them feel welcome. Let them know they don’t need to change to be here.

If you have been saying these things in your head, you can try speaking them... For example,

“Welcome beating heart.. Welcome funny thought of falling down.. That picture on the wall of a waterfall is now welcoming me. I am welcoming my fear to this moment, My bones are welcoming me”   You may even hear your bones speak to you-- hello….

Before you end this movement practice, go into a time of free movement. Doing your best to allow a moment to moment experience to happen. Watch your mind and body at once. Can you be in the practice of embodiment while maintaining a practice of watching yourself? What if each moment arises and falls in a fullness, one releasing to the next.

READ THIS AT LEAST TWICE THEN

SET A TIMER FOR 15 MINUTES, AND/OR PLAY MUSIC THAT IS GENTLE AND CALM FOR YOU.

DON'T WORRY IF YOU DON'T REMEMBER ALL THE INSTRUCTIONS, JUST GIVE IT A GO.

photo by Adrian Hutapea