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Somatic Finance® 5 Minute Try Its

Somatic Finance® is experienced as a Path of Practice. Embodying the principles of Somatic Finance requires building muscles with practice, so that the wisdom of our body joins the wisdom of our mind.

While not separate, it is only with practice that we become fully aware that our mind and body are one. It is only with practice that our body is invited to serve our mind and our mind is invited to serve our body.

Five-minute try it’s are short and powerful practices on your path to financial integrity. We encourage you to just try it and see how strong your Somatic Finance muscles can be!

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5-Minute Try It: Presence


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PURPOSE: Continuing the flow of Presence Connect Play from Kathlyn Hendricks, we dive deeper into Presence.  Presence is where we live life when we are fully engaged. Full engagement allows optimal joy, love and meaning to flourish.

PREPARATION:  Remember the purpose of Presence Connect Play offered from last month. Bring your “hands practice” to this month’s offering.  Recognize that there is no “end point” to presencing; presence is an always and forever practice. Presence allows us to authentically connect.

Minute one: Locate your body and begin with a body scan from the top of your head to the bottom of your feet. Imagine a light breeze moving through your body – gently and completely. Once your scan reaches your soles, ground deeply in the earth visualizing roots shooting to the center of the earth.

Minute two: Bring the scan back up your body with the same gentle breeze to the top of your head. Intensify the felt sense of your body-skin and the interior of your body. Become familiar with your body envelope.

Minute three: Using your body-skin as the boundary, notice all sensations, in particular, pressure, temperature and movement. What lights up in your body?

Minute four: Give attention to the sensations you notice, be present with what is happening. This practice strengthens body awareness and the capacity to Presence, to “know” what sensations are communicating to us.

Minute five: Float this question: What is my body offering me right now through sensations as I presence what is?

Complete your practice by honoring presence as an essential practice to be here, embodied, with what is – as presence.

5-Minute Try It: Presence. Connect. Play.

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PURPOSE:  Life begins with presence, the ability to be completely here with whatever is arising. This month we begin a series of practices that align with a vibrant way of orienting to life developed by Kathlyn Hendricks, Ph.D. We experience a taste of Presence. Connect. Play.- with our hands to become familiar with the practice. In the following weeks, we will unpack each aspect of this practice and bring it all together at the end.

PREPARATION:  Get willing to open and move through the world in a more joyful engaging way.

Minute one: Bring your non-dominant hand in front of you and begin to saturate it with attention. Notice the sensations that arise in your hand as you give curious attention to your hand.

Minute two: Engage your other hand by bringing it up closer to your first hand. Compare and contrast the felt sense of each hand. Allow your hands to move from presence to connecting.

Minute three: Notice how the feelings in your hands shift as they connect and relate to each other. Continue to connect your hands until there is a natural spontaneous arising to play.

Minute four: Allow your hands to move together and “play”. See what arises in spontaneous movement and connection. Notice how your attention retains presence as connection and play continue to spiral deeper.

Minute five: Deepen your practice using your hands with presencing, connecting and playing so that you retain the basic flow of this natural practice.

Complete your practice by presencing your hands, connecting your hands, and committing to engage in this activity for a month to build a basic muscle of presencing, connecting and playing.

 

5-Minute Try It: Clean Up and Fill Up

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PURPOSE: Sometimes we benefit from a simple clean up and fill up. Clean up is a way of letting go – of whatever is ready to leave your experience (e.g. literal dirt, or a feeling, thought, or belief). Fill up is a way of receiving whatever nourishes you now and going forward (body oil, vibrant energy, warmth, positivity, love).

PREPARATION: This practice can be experienced anywhere, as long as you have imagination. For ease, try the shower for the benefit of direct water flow supporting the practice. So to prepare, get naked!

Minute one: Allow water to wash over your head and feel the sensation of water running all over your body. Appreciate the flow of water.

Minute two: Imagine an opening at the top of your head with a channel moving down all the way through your body into the floor. Allow water to cleanse you from the top of your head to the toes on your feet. Feel the flow of clearing and cleansing.

Minute three: When complete, rotate your head clockwise and counterclockwise to signal the cleaning is finished. Prepare for filling up.

Minute four:  Again, imagine that the water flow is directed to the opening and channel in your body. Feel and experience light, joy… patience… (whatever you want to receive) filling up your body beginning at your feet and completing at the top of your head.

Minute five: When you feel sufficient, again rotate your head clockwise and counterclockwise to signal the filling up is complete.

Complete your practice by luxuriating in your nourishment of cleaning up and filling up. Allow this practice to support you and recognize the support from water, a precious element from nature.

5-Minute Try It: Dynamic Dignity, may we all embody Dignity

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PURPOSE: Developing embodied dignity sustains a vital nutrient and enables us to be present in challenging situations, particularly money situations.

PREPARATION: Reflect upon your relationship with dignity. Is dignity something you seek from the outside or cultivate from the inside? Consider our desire for respect from others; note where respect arises. Practice Belly, Heart, and Spine 5 Minute Try It to be familiar with these three body centers.

Minute one: With familiarity with the three body centers, ground your seat on the chair and root your lower torso through the earth. Focus your attention on your spine. Gather interest in your spine.

Minute two:  Gently roll your sit bones forward and back to emphasize the interest on your spine. Interest will grow to appreciation. Notice the movement, openness and a pleasant welcome to your spine.

Minute three: Appreciation will grow to admiration. The spine elongates and expands from the top behind the head and rooting down through the tailbone.

Minute four:  Admiration builds into confidence. Self-confidence grows with deeper roots and a wider spine – nourishing dignity.

Minute five: Confidence embodied in the spine creates a reliable source of dignity. Notice what stage of dignity development you embody: interest, appreciation, admiration, confidence or embodied.

Complete your practice by giving attention to your spine and experiencing directly the benefits of dynamic dignity.

 

 

5-Minute Try It: Appreciation…

PURPOSE: To become familiar with giving appreciation attention and how to practice spontaneous gratitude for others.

PREPARATION: Make a declaration to expand appreciation space. Then, commit to appreciating others when the inspiration arises.

Minute one: Get willing to appreciate with action. Wonder… hmmm, I wonder how I want to appreciate.

Minute two: Bring your attention to your heart and identify where appreciation lives in your body. What are the movements and sensations that accompany appreciation? Hint: usually tingles, sparky nudges, lightness, and smiles.

Minute three: Turn off your “judger” and begin spontaneous appreciation coming from those body nudges. Express out-loud: “I appreciate _________________” (fill in the blank). There is no formula or right/wrong.

Minute four:  Ramp up your appreciation by letting loose and not holding back. Have fun expressing gratitude and notice how it feels in your body to appreciate.

Minute five:  Self-appreciate doing this practice and notice that appreciating yourself or another has similar effects – generating appreciation space.

Complete your practice by committing to expanding your expression of appreciation in thoughts, words and deeds. Think gratitude. Write gratitude. Speak gratitude. Act with gratitude. Do kind deeds.

5-Minute Try It: Flourishing Feminine

PURPOSE: To release pent up energy-known or unknown-and allow the body to “recalibrate” with more space and flow to serve what matters to you. If you feel stuck and unable to speak your truth, this is a helpful unsticking practice.

PREPARATION: Don’t prepare, unless preparing serves you. Be open to letting it out. State “I am willing to let it out” Then, allow life to happen and when the urge to let it out arises,..let it out.

Minute one: Get willing to express yourself and move energy through your vocal cords. Get willing to look silly!

Minute two: Commit to gentle, easy and friendly expression. Make a few audible sound through your throat and mouth.

Minute three: Inhale through your nose and fill your belly and lungs. Release your energy through your throat, making pleasurable sound.

Minute four: Repeat minute three.

Minute five:Continue to express satisfying sound through your mouth as long as it feels useful and/or you are unstuck.

Complete your practice by noticing the sensations and space in your chest, throat and nexk. Make a declarative statement about your ability to express. For example, “I speak my truth.” “I release my limitations.” “I am liberated.”

5-Minute Try It: Practicing Practice

PURPOSE: To recognize the difference between understanding an issue cognitively and engaging a practice to make better choices and build new muscles.

PREPARATION: Choose play and presence as a new practice to try out. Retrieve blow bubbles and wooden matches – or – improvise with your own play/presence props.

Minute one: Bring attention to your blow bubbles and the practice of play. Notice the interior of your body: thoughts, sensations (movement, pressure, temperature) and the entire felt sense of your body. How does your body respond to play?

Minute two: Open the plastic container of blow bubbles and begin to play with the bubbles. Notice each breath blowing, and the bubble created. Pay attention to the action of blowing bubbles.

Minute three: After blowing bubbles for a minute, pause with awareness in your body. What sensations (movement, pressure, temperature) do you notice. If these sensations feel good, choose more bubble blowing. If your sensations don’t feel so good, choose to strike a match.

Minute four: Retrieve a wooden match from the matchbox. Pay attention to the slim wooden stick with the colored strike tip. Holding the box with striking pad at an optimal angle, take a breath, and glide the match tip over the strike area. Be fully present to the spark and flame; blow out the fire when your body indicates (i.e. the flame gets too hot to hold!)

Minute five: Reflect on your experience with striking the match. Describe your level of joy, satisfaction, presence, and attention. Choose to strike another match or not. Repeat reflection on your experience.

Complete your practice by recognizing the choice to practice, and the new capacities developing as you practice.