Somatic dance and energy balancing session

about, about intuition, about what's next, about what's now, but not from a place of control, but from a place of integration, is the door to finally connect with our higher self. This version of ourselves that we know we could be, but for some reason we are not stepping somatically and energetically into it. There's a very vicious cycle between being who we know we can be and staying in the cycles, patterns, and ways we know and the ways our body feels it's right for us. So maybe it's worth it to take in a deep breath and really feel that energy in your body. I want you to visualize that you are now getting ready to get into the sea. You are in front of the sea right now. Your feet are close to the seashore. You can listen to the sound of the waves. And I want you to imagine That every time you inhale, the wave goes up. And then your exhalation, the wave goes down. Inhale through your nose. Exhale. You're part of the wave. You're part of this reality. The sea sounds different. The sea moves different as your body in life moves. Sometimes we're gonna be really high, happy, and so many times it's time to go down. But the key is never stop flowing the natural flow of understanding the ups and downs with our breath, with our body. I feel the sadness, I accept it, but I also let it sink, let it go. And I want you let your body Open to this flow of energy. I want you to visualize this deep blue color, indigo blue, in the center of your forehead, cleaning all your thoughts, cleaning any pain. If you have any headache, any pain between your eyes or next to your eyes, then let it go and say it out loud. I release.

Overthinking.

Inhale and feel that release. I release overthinking. I release overthinking. I release overthinking. I am not my thoughts. I am not my thoughts. I am not my thoughts. I am not—

thought! Thought! No... no...

And now finally, we're gonna go to our crown chakra. We're gonna bring that energy to our skull, the top of our head. Inhale deeply. And really love your body. Understand that flow of water, of earth, of fire, wind, of the tree moving from one side to the other, of the ocean traveling in your body. Your emotions, emotions, motion, movement, integration. To connect with the highest power, with that thing we call God, universe, faith, trust. We trust in our body today to guide us and talk. Let your emotions feel. Crown chakra is color purple and white. So you are floating in a galaxy right now. The middle of the Milky Way, and you are part of it. Inhale and feel how gravity pulls your body towards the sky, makes you feel so light yet so grounded in your body. Inhale deeply and just sit with this right here, right now. Know that you are safe and know that everything is coming as it has. Accept it, face it, and integrate it in your body. Inhale it through your nose and just sink for a couple of seconds in this reality right now. Feel how your body— it's heavy or light. How does your skin feel? Is your skin feeling warm, cold? How is that feeling? Take a couple of seconds to give it a name to this experience in your body, in your neck, in your shoulders, in your chest. Really understand that journey you just did from the crown to the root, to your womb, your chest, your throat. And just stay here for a couple of seconds. Breathe in, please. Inhale through your nose. Exhale through your nose or your mouth. And I'm gonna let you for a minute in silence before we come back from this journey. Just enjoy in your body. We have a couple of more seconds, so remember to take deep breaths and deep exhalations. Make them longer. Make them more pleasant. For your body. Make them yours.

Now I want you to start wiggling your fingers.

Bring the awareness to your body. Identify what part of your body feel may be restricted or neglected. And gently, I want you to come back from where you are and know that this is a place that it's safe in your body. It's yours, it belongs to you, and it's time to reclaim it. Everyone, please sit down with your eyes closed. In cross-leg positions, coming back from this state of deep relaxation. We need to ground our body before we start dancing. And just be here. You can open your body now. You're safe. Hey everyone, welcome back. You can open your eyes, you can take a deep breath.

If there's something you want to share, I would like—

I would love to know it.

I like to open always a little bit of space for people to maybe talk a little bit about what they felt in the meditation. So when we are dancing, I can acknowledge that and integrate that into the flow. So I don't know if, Becca, you want to share something that you— everyone else, I think, is new. Welcome, Holy. Thank you for being here. Fabiola, Francis, thank you. Um, so Becca, go on if you want to share something from the meditation. You're muted.

Yeah.

Um, I just It was just nice to be in my body, I guess, mostly. Um, I have a pelvic floor disorder and it was really tight and it's very much open now. So I'm very grateful for that.

Good. Thank you.

Fabi, you want to say something?

I think that mainly this has been really, I don't know, opening for me. I've been really connected with myself all the time. Okay. So it was really nice. Uh, I mean, it was really, really nice.

Okay, good.

Um, so Francis commented that her anxiety was running high, and this is something that it's going to be pretty normal. Fabiola, could you just— yeah. It's acknowledging the emotion that is predominant in the body, which in this case, it's very important to let our body feel that anxiety and not taking it as something that is out of this world. That's what we're going to probably integrate with the dancing. We identify the emotion. And overall, we understand, oh, this is what I'm feeling. I'm feeling fear. I'm feeling a lot of anxiety. A lot of like not in my body. So just, I always like to start with a meditation to, uh, kind of give you a sense of grounding and a sense of opening so we can really understand how to move that in our body. Okay. Uh, Holy, I don't know if you want to say something. If you don't, then we're going to go start with the dancing series.

Okay. Uh-huh.

I just wish I caught the whole thing. I kind of realized a little bit late, but it was really relaxing what I did catch.

Great.

I can say that.

Yeah. Thank you.

You're welcome. But you caught the, you got the dance. So it's fine. You know, we're going to dance together and you're going to feel that. And next time you can just come in time and you can have the meditation. This was just the starting, like the big deal here. And Becca can tell you because Becca has been coming to every session. It's movement. Okay? So don't feel like, ah, I wish I could— no, you came here in the right moment. Just accept that and let's get ready for dance. So in order to dance, I just want you to like find a place where you can move. It doesn't have to be like a crazy big split place. I just have my living room. So we're going to do it here. Okay? If you want to eventually, if you feel confident with putting your camera on, that will be very helpful because I can see you. And then I can tell you to breathe more. This is a flow that is going to have a lot of breathwork. Okay, there's two breath techniques that I do in my sessions, which is inhaling through the nose and exhaling through the nose. This is the first one. So just try it with me. Inhale with the nose. Exhale through your nose. Let's do it again. Inhale through the nose, exhale through the nose. Let's do it again. Inhale through the nose. Come, welcome, we're breathing. So inhale through the nose, exhale through the nose. Let's do it 2 more times. Inhale through your nose. Exhale through your nose. Just ground your body. Last time, inhale through your nose. Exhale through your nose. The second breath technique before we dance, it's gonna be inhaling through the nose, exhaling through your mouth. So inhale through your nose. Feeling your belly like when you're a baby. Feel that abdominal area. Exhale through their mouth.

Relax your shoulders.

Inhale through the nose. Feel your belly.

Hold the air.

Exhale through the mouth. Inhale through the nose. Exhale through the mouth.

Great.

So these are the two types of breath we're going to be doing. So when I said girls, nose breathing, we're going to inhale through the nose, exhale through the nose. And when we do the other one, it's going to be inhale through the nose, exhale through the mouth. Okay, because we're going to be moving different timing in different ways. So I really want you to integrate and kind of like enjoy this. No one cares. And this is something I'm going to tell all of you. If you dance good, if you dance with rhythm, if you dance like in a, like, you know, harmonious way, I don't give a shit. I just want you to have time and space for you to really feel how your emotion wants to move. If it's one side to the other, I'm going to be guiding you with the steps, but feel free to adjust as you want. Okay. I'm just going to show you some pathways in your body so you can move the energy from different emotions and kind of like regulate our parasympathetic and sympathetic nervous system. With this said, welcome. I'm going to move the camera and I'm going to start the music soon. Like I said, if you want to activate, if you feel that in a moment you feel safe enough to put the camera on, know that this is a judgment-free space. Like, no one is judging you. No one cares about how you move. But it's about sharing. If you want me to give you some, like, advices on how you're moving, then do it. Okay. So set your bodies.

Look for a place.

I'm going to move the laptop. Get up. You can also, like, shake your body a little bit just to move whatever energy is now in your body. I'm gonna move my laptop first so we can start dancing. Okay, you have so many different things, but it's gonna be— I have the microphone and like all the stuff here, and when I'm gonna move, it's always like a whole process.

Okay. Okey dokey.

We have a speaker here.

Okay.

So for everyone, I'm not gonna have, I'm not gonna, I'm not gonna hear anything because the microphone is connected, and I need to have the microphone so you do actually listen to the things I am going to explain while we dance. But, If you want, if you want to say something, just put the camera and do any signs, and that will be enough.

Okay. Great. Okay.

So this is it. I'm gonna put this here. And let's start with the flow. Okay.

Let me know if you can, once I put the music, you can hear properly. Everyone can give me like this, or Writing the text. Yes, I can hear you, Val. Okay, so we're going to do a chakra balancing routine. We're going to do like the meditation, start with the root, from the root, sacral, sacral, solar plexus, solar plexus, heart, heart, throat, throat, eye, eye, crown. Okay. And then we're going to set it up and also travel with different emotions in our body to see how they feel.

Okay, let me see what playlist do I want to start with. Okay. Okay.

Let me know if you can hear it.

Is it good? Everyone? Good? Important here. We're going to start. Okay. We're going to start shaking our body and taking a deep breath. Just thinking in your body, letting your body move from one side to the other. You can close your eyes, you can take a deep breath, start shaking the energy in your root chakra, in your foot. Just step, step, step, step, step. Come on, take a deep breath from one side to the other. Let your hands go around. And just feel the energy in your root chakra, in your grounding, your base. Take a deep breath through your nose, exhale through your nose, and relax your upper body. Now bring the awareness to your upper body. You're going to let your arms relax and move the energy from one side to the other, connecting feminine and masculine energy in the body. You can start circling your arms Like an airplane, breathe in, you're flying. Breathe in, go faster. And step, step, step. Circle movement, stepping in your foot. And breathe. Bring it on. Just release the emotions in your body, that sensation. Now let's go back and time to do it. Back, back, back. Grounding your body. That energy from Chen. Feel the anxiety, feel the sadness, feel the angry, feel the hyperactivity in your body and release it from your body to the center of the universe. Now we're going to try to slow down a little bit, that flow of movement, and we're going to feel our hips opening. We're going to connect a little bit with our sacral chakra. We're going to place our hands in our womb and gently go from one side to the other, very gently. Take a deep breath. Feel that energy opening in your womb, connecting with the feminine energy. Release, release. Release your arms. Relax and sink deep to your feet. Come on, you're just integrating new energy into your body while you're standing in these moments. Now I want you to just be grounded, your chest up and down, feel it, feel it. I want you to put your hands to your face, breathe in your energy, and then I want you to bounce back. Take a deep breath. Inhale through the nose, exhale through the mouth. Say, I'm here, I am now. I am here, I am now.

Come on, release. Center your body. We're going to go to the next one.

Okay. Come on, everyone. Can you hear me, girls? Can you hear me now? Can you hear?

What is going on? Let me see.

Okay.

Can you hear me?

Yes or no? Okay. Now, everything okay? Understand? Okay. So for this one, this is how fire flows. Okay? You really want to open your legs. Come on, keep punching, keep punching. And then you're gonna keep punching with a slower pace, really connecting with your breath. You feel heavy, your body feels so heavy. Your back feels so heavy. Your lower back feels so stressed. Keep that in your body. You round your back, just tapping your feet so you're moving the energy of the upper body. And you sway one side to the other.

Round.

Let's change the side. Let's change the side. Even slower. Really want you to create your heart rate. Big circle with your hips. Now I want you to use your hips as a guide. You're going to go back and Open your eyes, feel your body. Inhale.

Nice.

We're going to use our hands, going to go to Goddess Pose. Up. Open your legs. Bring that energy from your belly to your heart. Center. Break your position. Come down. Bring that energy. Feel how you're feeling in your heels, in your belly, and in your heart. Centering that in your heart, you can close your eyes and relax your legs. I want you to send these beats, energy, and heart to Feel that relaxation. If you have any anxiety, feel it or release it. Feeling how your energy is expanding in your chest by just taking a deep breath in. And now you're going to grab, you know, that anxiety, that sadness that you have in your heart. Take a break. Take it out of your body. Inhale deep with your nose, and when you exhale through your mouth, you're going to ask— Open your arms wide. And you're flying now. After you release that emotion in your body, your body has the right to fly. What would your hands do? Lower that knee to space. How would your arms move? If you were your anxiety, how would your anxiety move? Your eyes, then feel that energy in your body and move it out, out, out, out. Faster, faster. Don't move your head. Your head. Your head. Stop, stop. Your body follow the path of your breath. Step, step, press the floor, press, press, press. Now you're breathing through and you're feeling grounded. You're present, you are here. We have a glass on and we're gonna shake all that energy.

We're gonna become water.

Breathe in. Everything will be okay! So—

Last song, everyone. Feel that in your body.

Feel it.

I'm going to put the volume a little bit down. I want you to go to the floor on your knees. We're going to close today's session with Airflow, connecting with that energy of the root, the crown chakra. I want you to go to the floor.

Close your eyes.

Inhale deeply.

Open your arms.

Look up and feel the energy between your hands.

You can move your finger and you can go down and integrate it to your heart without touching your body.

Just feel the energy around you, around your legs. Run your wings, your ribs, your torso, your chest. Open your chest, relax your shoulders, and become air. We're going to start exploring our arms. You have air in your arms, the palm of your hands.

Just going to get curious about that formation in your body that responds, a conversation between your hands. How would you move if you were a tree with branches and leaves? One side to the other.

Let's feel that energy in our bodies, grounding and breathing, expanding our torso.

Release healthy emotions in our chest, our upper body, and go to rest. Slowly, slowly, let our body sink into the floor.

Take a deep breath.

Back, let your body relax. Look at your arms, your back, your face. Go back and relax.

I want you to take a deep breath. I want you to really close your eyes.

I want you to feel every emotion in your body. In your physical body right now.

And understand that as it comes, it goes.

And there's nothing you really can do about it, nor should.

There's a lot of power in letting things be as they are, in letting emotions feel as they come, and letting people go as they go.

In making changes as they come to you.

But in that movement, in that transition, know that you are safe in your body, in your mind, in your inner reality. So take a deep breath, sink your body into this moment right here and right now.

Really feel that energy that moved in your body. And let's go back to the intention of this class. I am here. I am now. I allow myself to sit with it. I allow myself to let it go. I allow myself to release. I forgive myself for the things I couldn't do.

I understand.

I release. I accept. I am here. I am now. So take a deep breath and sink yourself into this present moment, coming back to the natural flow of breath. Enjoy, enjoy the silence. Enjoy the present moment. Enjoy the sweat in your body, the breeze in your body. Feel whatever it's around you and just be present with it.

Bless you.

Whenever you're ready, I just want you to take a deep breath. And come back to your body. Come back to this present moment. You can wiggle your finger toes, your head, and you can come back to this present moment.

Thank you so much for being here.

I will open a little bit space to hear you.

I'm so sorry for the music volume and everything. Um, this part of the house is particularly next to the window and it's a little bit noisier than usual. Normally we always have like a quieter space. Um, I'm working at some studios that I might be doing some sessions here in New York City, but also online. Um, I want to listen how it was for you girls, if you experienced something, if this is your first time, and if you were able to move I want you to tell me a little bit, um, about how was your experience, if you felt certain things in your body. I don't know, Holly, if you want to share something. I know you were having like a couple of problems with the sound, but I would love to, um, listen about your experience if you want to share something. Or Becca, if you want to share something.

I'm just sad, but, um, it was a lot of emotions when you were like gathering the anxiety up. Like, that was, that was pretty intense. Um, I really liked the water, just sitting with it at the end. It was, it was very necessary, so I really appreciate you.

Good.

So happy you felt like that. Well, as you know, um, this is happening every week. If you're not in the WhatsApp group, I can send you the link through DM on Instagram. I also have a couple of private sessions and I'm going to be doing some sessions in New York City if you are here, if not online. How can you know more about the session? Just get into the group and you will know every week at what time and what day I will be doing this next. So it's, uh-huh.

Oh, I was just, is the Venmo the same or is it different? Huh? Like for the session? How do I, for today's session, um, do it? Is the Venmo the same or is it different?

Yeah, if you want, you don't have to, but this is a collaborative space, so you pay basically what you think is worth it. If this is your first time and you think you want to experience a little bit more before you send anything. Yeah, is the Venmo I have or the cell, whatever works. And it's whatever you want can pay. Like I said, I'm hosting these spaces every week. Um, in order to open more spaces for healing and really like kind of sit down with our emotions, which I think it's like a very important thing to do, um, as therapy, um, as an exercise and the idea of you are like progressively able to learn how to regulate. And how to integrate these practices in your everyday and your daily life. Um, I'm gonna, I'm gonna say thank you. Um, and I'll see you next week. Okay. I love you all and I hope you have a great Sunday. And that's New York.

Bye girls.