– English Lyrics

Lyrics & Translation

[English]

(gentle music)

Ooh!

(Aileen sighs)

Hello, my loves.

Welcome back to Lavendaire.

Today I'm sharing a follow-along somatic healing exercise.

So this exercise is going to help you release

and work through anxieties, fears, limiting beliefs

and a lot of emotions

that you might not recognize you are holding in your body.

So I recommend you do this exercise when you have the space

to kind of like feel, go into your body

and process your emotions

because it goes as deep as you allow it to go.

So this exercise is based off

of the eastern holistic healing therapy that I've been doing

for the past four years.

I recently did this exercise in bed,

and I thought it was really helpful.

I was like, wow, I should make a version of this to share

with my audience on YouTube.

So here you go.

The premise of this exercise is gut massage

and tuning into your body, tuning into the emotions

and feelings and thoughts that come up.

And then after you do the exercise, there's some journaling

to kind of like write down and process what came up.

You can do this exercise either sitting or laying down.

I think laying down goes deeper.

It's a deeper massage in your gut,

so you can decide based on what feels right for you.

You're gonna wanna find a massage tool

similar to this shape.

This is a kitchen spoon.

I think most of us have something like this.

So you want something that's like a stick

that's rounded at the end

because you're gonna use it as a massage tool.

It shouldn't hurt when you're like stabbing

yourself with it, okay?

It shouldn't be too sharp, it shouldn't be too skinny.

And I'll give you an example of the actual tool

that they use in therapy.

So this is like sold on Amazon.

You guys don't really need this

because like I said, this is similar.

But the way this works is like you hold it

through the handles and then you kind

of like massage your belly and your gut through that end.

You can also find anything, like this is an example

of a crystal that I have.

This is selenite, and this is a good enough shape

to also do some massage.

So find something similar in the realm

of this for your massage tool.

You're also gonna need a journal

because we'll be doing some journaling after the exercise.

Side note, make sure you don't do this

after eating, obviously,

because you wanna allow some time to digest.

So I would say it's safe to do this exercise between one

to two hours after eating.

I really like to do it on an empty stomach

or like right before bed.

If you're pregnant, don't do this

because we're literally going to massage our bellies.

And I'll put the disclaimer here.

This is not medical advice, like consult your doctor.

Just if anything feels off,

if you don't like it, you don't have to do it.

(Aileen laughs)

Without further ado, let's begin.

(gentle music)

We'll begin in tabletop position

and we'll be doing some cat cows to stretch

and relax the spine.

So breathe in for cow and breathe out for cat.

So you are arching

and curving your spine.

Breathing in through your nose,

breathing out through your mouth.

We'll be doing some hip circles, whatever feels good,

just stretch your body and relax

and get ready to just warm up your whole spine

and belly area.

With your hands and fists, start to tap your belly.

So around your belly button, move left and right.

(Host gasps)

As you're tapping, breathe in

through your nose and out through your mouth.

Make sure you continue this deep breathing

throughout the entire exercise.

(Host tapping her belly)

So you are basically warming up your belly area,

waking up those muscles, bringing some blood flow,

just kind of letting your body know

that we're gonna work on this area.

(Aileen continues tapping her belly)

As you tap, you're releasing

and starting to relax your muscles.

Continue deep breathing.

(Aileen breathes out)

You can start moving lower and then higher.

Notice how the different parts

of your belly feel when you're tapping them.

Are some areas more tense than others?

If so, spend a little more time there.

So above your belly button

couple inches below your rib cage is the solar plexus.

We also hold a lot of emotions there,

so tapping there can feel sensitive.

(Aileen continues tapping her belly)

(Aileen sighs)

I'm basically tapping in a general circle now

around my entire belly,

but do whatever feels right for you.

(Aileen sighs)

(Aileen continues tapping her belly)

As you exhale, it's also okay to make some audible noise.

Making some sounds can also be a way to relax

and release tension and energy.

(Aileen sighs)

(Aileen continues tapping her belly)

(Aileen sighs)

I am noticing more tenseness in the right belly,

and so I'm spending a little more time there.

(Aileen sighs)

(Aileen continues tapping her belly)

(Aileen sighs)

(Aileen continues tapping her belly)

I am slowing down now. (Aileen sighs)

Take a final deep breath and exhale.

I'm taking a couple final deep breaths

just to relax my body.

It's almost like we did a mini workout.

Just find some grounding.

Notice the tingling in your body.

Notice how different you feel now compared

to before you began. (Aileen sighs)

To sit with your body, sit with the vibrations.

Breathe out and exhale.

Find some stillness here.

Enjoy the present moment with your body.

For this next section, you can choose to do it sitting

or laying down.

Laying down will allow you to go deeper,

but if this is your first time

or if you're a beginner, I recommend you just do it sitting.

Basically, when you're laying down,

make sure your legs are positioned this way

with your knees up and your feet flat on the floor.

I'll be demonstrating the seated version of this exercise.

So let's begin.

So using your massage tool, gently place it

in your belly button and push in while breathing out.

Continue this deep breathing in through your nose

and out through your mouth. (Aileen sighs)

Feel how it feels to be massaging your belly button.

(Aileen sighs)

If you would like, you can start to move it a little left,

a little right,

just gently, not too hard. (Aileen sighs)

Again, make sure you have a couple layers of clothing here.

Definitely don't do this

on your bare skin (Aileen sighs)

as it can hurt you.

(Aileen chuckles)

So as you are breathing, you are beginning to massage

around your belly button.

So basically just your belly,

but going in a circle

on the spots around your belly button.

It really doesn't matter whether you're going clockwise

or counterclockwise, we're just beginning

to massage the belly, like the gut muscles.

(Aileen breathes out)

Now we're gonna move on to belly button healing.

So you place the massage tool in your belly button

and gently start to push it in

in a rhythmic pace. (Aileen breathes out)

You can go as slow as you would like.

Start slow, and then you can maybe try how it feels

to work up the speed.

It's not something you need to do super quickly.

We're just massaging the belly button

because it's kind of like the entryway to your gut.

Again, don't forget to continue deep breathing.

It's crucial

for this entire exercise. (Aileen breathes out)

Each time you exhale, you are softening, you're relaxing,

you're working through the tension.

(Aileen breathes out)

Now I'm just holding it in there,

feeling the relaxation.

Okay, now we're gonna massage in the belly button,

but from all the different angles.

So you're gonna push in and up, for example,

in and then left, in and then right.

So you can go in a circular motion,

meaning one angle at a time.

So here I'm going up. (Aileen breathes out)

Again, making sure to breathe.

(Aileen breathes out)

You'll notice that you're hitting

different muscles or different...

It really feels different with each angle.

(Aileen breathes out)

You'll also notice that some angles

might feel more tense than others.

That's okay,

(Aileen breathes out) but just keep that in mind.

(Aileen gasps)

Okay, so just hold it there and breathe through any tension

or any pain that you might feel.

It shouldn't be too painful.

It should just be the pain you feel when you're massaging

a knot in your muscle.

It shouldn't be anything sharp pain.

If you feel anything like that,

please be gentler on yourself.

(Aileen breathes out)

Now I am going on the down angle, as you can see.

(Aileen breathes out)

If this is your first time doing the exercise,

of course you should keep your eyes open

to see how to do the exercise.

But eventually, once you get the hang of it,

you should be able to do this exercise with your eyes closed

so that you're able

to go deeper (Aileen breathes out)

connect with your body,

and really focus and be aware

of how you are feeling from all these different angles

where you hold tension in your body.

So it's really powerful to be able to do this exercise

with your eyes closed so you can go within.

(Aileen breathes out)

Again, don't be shy

or afraid to make some audible exhales.

Literally let out a sigh.

Make some sounds because I know you have some tense

or sensitive areas.

It feels good to just release through sound and breath.

(Aileen breathes out)

Let's take a final

deep breath here. (Aileen breathes out)

Now, let's do some belly button healing again,

some movement, some vibration.

Make sure you continue deep breathing,

feel into your belly, feel into the tenseness.

With each exhale, you are relaxing and relaxing.

(Aileen breathes out)

Next, we're gonna do some gut massage around your belly.

So you're just gonna use your massage tool

and go slow and hold deep

into various spots on your belly.

So first, explore, right?

Try a few different points around your belly.

(Aileen breathes out)

If you find any spots that are tense

or painful, stay there,

massage slowly, use your breath,

breathe deeply into those tense spots.

(Aileen breathes out)

The harder or more intense the spot is,

the more you should stay there.

Really practice your deep breathing and work on relaxing

and loosening those knots in your gut.

Take your time here.

(Aileen breathes out)

Feel free to close your eyes.

We're not doing anything else.

We're just feeling into different parts of our gut,

massaging them, finding the knots,

finding the hard tense spots,

and deep breathing to relax and release them.

Do this at your own pace.

Really connect with your body.

Allow your intuition (Aileen breathes out)

to guide you on where to go next,

where to focus on.

You'll know.

You'll know because you'll feel it.

(Aileen breathes out)

As you're massaging the tension,

ask yourself, what's inside?

What's inside?

What am I feeling inside?

(Aileen breathes out)

What am I holding inside?

What's inside?

Simply keep asking

and wait to see if anything comes up.

What's inside?

What am I feeling inside?

What am I holding inside?

(Aileen breathes out)

If you have feelings coming up,

you can express them out loud.

(Aileen breathes out)

I feel blank.

I feel blank.

(Aileen breathes out)

As you are breathing through the massage,

here are some grounding affirmations to repeat after me.

(Aileen breathes out)

I love myself.

I love myself.

(Aileen breathes out)

I trust myself.

I trust myself.

(Aileen breathes out)

I am safe.

I am safe.

(Aileen breathes out)

You can continue repeating these affirmations

and giving yourself love, giving your body love.

As you are massaging and deep breathing, you are working

through your old fears,

anxieties, any old stress, (Aileen breathes out)

any limiting beliefs.

You are replacing those negative thoughts with love.

So continue repeating

these positive affirmations (Aileen breathes out)

and reassuring yourself, reassuring your body

that you are loved (Aileen breathes out)

and you are safe.

(Aileen breathes out)

Beautiful work.

All right, we're gonna lay down our tool,

and we're gonna take one final cleansing breath.

(Aileen breathes out)

You might notice your hands might feel a little tingly.

Your legs might feel a little tingly or numb.

That's okay, we'll shake it out, don't worry.

So next, lay down,

and we're gonna gently start to tap our toes together.

This is called toe tapping.

So basically move your whole leg

so that you're tapping your toes, not just with your feet,

but with your entire leg. (Aileen breathes out)

Again, don't forget to breathe in through your nose

and out through your mouth.

Through toe tapping, you're essentially releasing

any stagnant energy out through your feet.

You're kind of letting go of anything else

that might be stuck.

Anything that you released from your gut

travels down your legs and out through the tips

of your toes.

(Aileen breathes out)

Enjoy a few calming breaths here

and just notice how your body is feeling.

Enjoy the stillness.

The next part is optional,

but I'm ending with some gentle stretching,

bringing my knees to my chest, rocking left and right.

(calm music)

This is just a very comforting pose.

I'm extending one leg out,

and then the other leg for some gentle stretching.

Now, let's roll ourselves up.

Enjoy that roll, extend your legs out,

and we're gonna reach for our toes.

So exhale on the reach.

And don't worry about how far down you can go.

We're stretching both of our legs and our back here,

and you'll really feel it in your spine.

Next, I am tapping my back to release

and relax my back muscles.

We worked on the front of this area,

but the back also needs love as well.

So feel free to tap your back.

Massage, give yourself that love.

(Aileen tapping her back)

(Host tapping her belly and chest)

I am moving to the front now.

I'm tapping my belly, I'm tapping my chest.

The solar plexus area.

Again, just deep breathing, relaxing and releasing.

And that's it.

We are done.

Congrats for doing this exercise,

and let's move on to the next part.

(calm music)

All right, my loves.

What did you think?

How did you feel?

Did anything come up for you?

Let me know in the comments down below.

I'd love to hear your experience.

I feel like it's a little bit different for everyone.

So I'm not sure how each person would respond to this,

but now it is time for journaling.

So basically, take out your journal

and write down anything that came up for you.

Like literally, whether it was emotions, physical feelings,

or maybe thoughts or memories that came up

throughout this session, write it down.

And this is where you just start to become aware

of what you may have been holding in your body,

the feelings, the thoughts, the worries, the stress.

If anything came up that felt significant or new

or surprising, definitely write that down

and be aware of it so that you can dig deeper into it.

So depending on whether it were like certain fears

or certain memories

or certain beliefs that came up, you can take that one thing

and work through it.

Why did I feel this way?

Where did it come from?

How can I let it go?

I highly recommend you check out

my Limiting Beliefs worksheets.

If you haven't seen the video

in my "Transform Your Life Series"

on how to overcome limiting beliefs, I have a bunch

of prompts that help you get over it.

So you can either get the worksheets

or do the "Transform Your Life Series"

where I have many worksheets in a Notion template.

I'll link both of those down below.

The more you become aware of those negative feelings,

thoughts, memories, beliefs that have been holding you back,

the more you can learn to let them go

and start to adopt those positive beliefs

to replace those old negative ones.

And that is how we transform our lives bit by bit.

So today's somatic exercise helps you physically find

the tensions you're holding in your guts,

because of a lot of our fears

and anxieties makes our guts so tense and tight.

And we hold these emotions in our bodies,

not just in our gut, but in different parts of our bodies.

But a lot of it is here,

and we usually don't even like touch our gut, right?

We never really know that it's tense.

We know that our shoulders are tense,

but we don't really know it's tense here.

So just working through it can help release the emotions

and the energies.

And once you're working through it,

you'll you do notice like, oh, either the emotions come up

or the memories come up.

And that is just like a tool to help you work

through like what you are holding within.

And also, as I was saying, those positive affirmations,

like I am safe, I love myself, I trust myself.

You are basically replacing those old, fearful,

anxious beliefs with those new, positive, supportive beliefs

as you're going deep into your body.

So this is like on a physical level, energetic level,

emotional level, spiritual level

that you're doing this healing,

which is why I think exercises like this are so powerful.

So I hope you got something from it.

If you liked it, please share it with a friend

or someone that would enjoy it.

And if you're not subscribed already, I don't know why.

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for more videos on how to create your dream life.

Shout out to all the beautiful people

who commented on my videos.

Thank you so much.

I love y'all so much, and I will see you in the next one.

Bye.

(bright music)

Key Vocabulary

Vocabulary	Meanings
release /rɪˈliːs/ B1	verb - to set free
anxieties /æŋˈzaɪətiːz/ B2	noun - feelings of worry, nervousness, or unease
fears /fɪərz/ A2	noun - an unpleasant emotion caused by the perception of danger
beliefs /bɪˈliːfs/ B1	noun - an acceptance that a statement is true or that something exists
emotions /ɪˈmoʊʃənz/ B1	noun - strong feelings
recognize /ˈrekəɡnaɪz/ B1	verb - to identify from having encountered before
process /ˈprɑːses/ B1	verb - to deal with something systematically
healing /ˈhiːlɪŋ/ B2	noun - the process of becoming healthy again
therapy /ˈθerəpi/ B2	noun - treatment intended to relieve or heal a disorder
massage /məˈsɑːʒ/ A2	noun - the manipulation of soft tissues of the body verb - to knead or rub the body
tuning /ˈtjuːnɪŋ/ B1	noun - the act of adjusting to a particular state
stomach /ˈstʌmək/ A1	noun - the organ in the body where food is digested
pregnant /ˈpreɡnənt/ B1	adjective - carrying a developing embryo or fetus
tension /ˈtenʃən/ B1	noun - mental or emotional strain
vibrations /vaɪˈbreɪʃənz/ B2	noun - a periodic oscillation
spine /spaɪn/ A2	noun - the series of vertebrae extending from the skull to the sacrum
muscles /ˈmʌslz/ A2	noun - a band or bundle of fibrous tissue in a human or animal body