Hello everyone, Tutu Mora here with tools
to help you feel well in your body, mind
and spirit.
Today we're going to be targeting some
stress.
When things feel stressful sometimes
that can manifest itself as digestive
discomfort or just feeling really grippy
and not quite relaxed through your
stomach through your whole abdomen. So
the prop we're going to be using today
to address that I have a very squishy
ball here. Notice how it's not firm or
it's got a lot of give to it. Now if you
don't have something like this,
you can roll up a small plush blanket to
use. Something that's going to be soft
and when you put weight on it it's not
going to be really firm. It's going to
allow you to have some give.
Now if you don't have anything like that
or you really just want to ease into it,
you can use your hands. So I'm going to
be tilting the screen down to show you
where the ball or your hands or your
prop will travel along your body. So
we're going to be starting kind of right
above the right hip bone. So on the right
side of your abdomen
and then we're going to be traveling up
right beneath or right at that last rib
on your right side.
We're going to be traveling across to
that same point on your left side and
down the left
hip bone. So we're traveling in this
little circle
across
the midsection of your body. Now with
your hands you can achieve this same
thing by just kind of massaging this
space
and just traveling up
through these different spaces
and eventually you'll notice that we
start to move into this clockwise
rotation pattern across the midsection.
So whether you'd like to use your hands
whether you'd like to use a prop go
ahead and grab what feels good and we'll
move into this stress releasing
sequence.
All right so
I'm gonna meet you down on the mat. Of
course you can be laying down on any
surface that feels comfortable just as
long as it's firm enough not to give too
much when you lay down.
So noticing that we're starting off on
that right side,
kind of the lower right side here if
you're using your ball, you can just go
ahead and set it down.
Supporting yourself with your hands go
ahead and rest your body down at that
spot
and just kind of massage that spot a
little bit.
You can keep your hands and elbows
supporting you here. You can rest your
head down whatever feels good and allows
you to feel like you can travel with the
ball
and if it feels really sensitive through
a particular spot
ease the pressure off a little bit make
yourself comfortable and explore the
spaces within this region that feel
spacious that feel really constricted
and tend to the spaces that feel super
constricted. So starting in this spot
let's just move in little circles here
and then we're going to travel up. We're
on the right side, we're traveling up
right underneath the rib cage. So think
last rib and again we'll hang out here
little circles breathing into that space
and then we're going to travel to that
same spot
right beneath the left side.
So again, just thinking about those small
circles
and then bringing yourself up to the
lower left side and again small circles
here.
You might notice that one side of your
body is a little tenser than the other
side.
So just breathing into that space
taking your time.
We'll move right back over to the right
side. So now we're again back to where we
started,
right side right above or on that right
hip bone
little circles here
and again let's travel our way
up.
We're right at that last rib or right
beneath it on the right side and just
taking small circles feeling into the
pressure that feels supportive
and again we'll take that over to the
left
we're at that top left spot and just
finding your small circles
and then we're taking it all the way up.
We're back to that lower left spot
a couple more times around just moving
at the pace that's right for you
traveling to the left
and if you want to hang out in a spot
start to increase the pressure
again just explore that space
and then traveling to that lower left
spot. My ball is moving around a little
bit. I'm going to bring it right back to
the center here
and just being with that new spot
back to the right
and
moving down beneath the ribcage
and back to the left
and back down to the hip bone. Let's take
it one more time around and then I'll
show you how to do this just with your
hands.
Coming back to the right
and back to where we started.
Now taking your time with this
and we can just as easily do this
with our hands.
So
laying down or sitting up whatever feels
better, but sometimes when you're laying
down you can just have the ability to
explore a little bit more of this space.
So just as a refresher we're going to
start on the right side
travel up
to the left
and back down to
those lower spots. So again we're
traveling in a circle.
So as you lay down
relaxing your legs however they feel
comfortable
and just start with the heel of the hand
right at that first
right side of your body spot you can
massage in little circles here and with
pressure that feels gentle,
but yet with a little pressure
take that on up
to that spot kind of right beneath the
rib cage on the right
side little circles
and traveling over to the left
circling here and exploring.
So it might feel more tender on the left
side and more might feel more tender on
the upper
quadrants of our circle,
but just taking this around
and moving that tension,
moving that stress
and breathing.
You can imagine that as you're moving
this tension, you're letting it leave
your body as you exhale
and gradually just letting your stomach
feel like it can relax.
We'll take a couple more times around
here,
but wherever you notice the most amount
of tension
let's pause. We're going to warm our
palms up by just rubbing them together
so generating a little bit of heat
and wherever you felt the most tension
or the most stress within your body
through this exercise just place your
hands there
and just take a couple deep breaths into
that space.
Now if you want to repeat this anywhere
else within that circle that we made,
definitely take that for yourself, but
just noticing how your nervous system
feels after this
how your stomach and just your torso in
general feel
and maybe
just feeling that sense of
a little bit more relaxation a little
bit more calm
and sometimes it can be super helpful to
notice
where are the spaces that we tend to
carry stress in our body so that during
stressful periods of time or when
something's happening in our lives we
can just tend to those spaces a little
bit more to keep the energy moving so
that that stress doesn't collect and
cause physical discomfort.
So I hope you found this helpful. I hope
you get to explore just moving some
stress out of your body today so you can
feel a little bit more peaceful and a
little calmer
moving through the rest of your day.
Thank you so much for joining and I'll
see you back here next time on the Y's
Recharge With Us from Home series. Take
care