Building Emotional Balance - Exercise Variations
I hope you've been enjoying the "Building Emotional Balance" report, and have been finding the exercises helpful. Below are additional variations for two of the exercises:
- Grounding with the Feet - Standing version
- Self-Holding - Extended Sequence
Grounding with the Feet - Variation 3 - Standing
- Stand up, with your feet slightly more than shoulder-width apart.
- Bend your knees slightly, so your thigh muscles are engaged.
- Take a moment to really feel your hips and legs, and your feet on the floor.
- Invite yourself to soften and relax as much as possible into your hips, legs, and feet.
- Keeping your knees bent, slowly shift sideways so your weight is more on one foot.
- As you’re resting more on one foot, slowly straighten your knee so you rise up slightly, then bend your knee again, so you sink back down again – all with your weight more on this one foot.
- Then, with knees bent, shift your weight slowly and gently towards the other foot.
- As you’re resting on this other foot, slowly straighten your knee so you rise up slightly, then bend your knee again, so you sink back down again – all with your weight more on this other foot.
- Repeat this 4-5 times, slowly swaying from side to side, shifting your weight from foot to foot, and keeping your knees bent, except for the brief time when you straighten your knees to rise up over each foot.
- After stopping, go within and feel into the sensations your body is experiencing.
- Notice any feelings of release, relaxation, or letting go. Let yourself really open to and settle into any of those positive feelings.
- If after a moment, you still feel tension, repeat the exercise 3 or 4 more times and focus on felt sensations again.
- Stay with and silently name these sensations for a time.
This standing version of “grounding with the feet” is particularly powerful because it engages more of your whole body, and can be done anywhere, without the need for a chair—for example, clients have reported doing the standing version in the shower, and while in line at the grocery store.
Self-Holding – Variation 3 – Extended Self-Holding Sequence
This sequence is very helpful if you’re feeling especially agitated, since having multiple steps to go through gives you more time to focus your attention and settle your energy. In addition, the various steps make connections between different key energy centers in your body, helping to release stuck energy, and bring balance and flow in a step-by-step progression.
- Base of head – Forehead
- Base of head – Heart
- Base of head - belly
- Forehead – belly
- Heart – belly