If you’re out for a walk today while your mind is feeling heavy or crowded, I want to invite you to try something simple. When we’re carrying the weight of estrangement, our bodies often hold onto that tension—sometimes tightening across the chest, or pulling your shoulders up toward your ears. This exercise offers you a little respite and comfort through small releases of emotional weight as you walk along.
Walk, Breathe, Let Go
1. Notice your movement
When you are walking, notice your arms swinging naturally by your sides. You don’t need to change how you’re moving. Just let your arms move naturally.
2. Let your emotional weight release a little
Now, bring a gentle awareness to your breath. With your next inhale, take a normal, easy breath in... and as you exhale, imagine letting go of a little of the heaviness you are carrying.
-Let the weight flow out of the tips of your fingers as your arms swing.
-When your feet strike the ground, notice the weight and let a little flow out in that strike.
3. Repeat the cycle, letting go a little each time
Breathe in...
Breathing out, letting your arms swing and your feet meet the pavement.
4. Take one final soft breath
One more time. Inhaling easily... and exhaling, letting your arms and shoulders soften just a little bit more.
You don’t have to carry it all right this second. Just let the ground catch you, one step at a time.”
Just a Reminder
I was told that it’s good to even start thinking about somatic work in estrangement. You may need to think about these exercises for awhile before you try them. My hope is that one day you try one, and you are glad you did.
Please let me know if you tried this exercise, and what you thought.
Best,
Kathy
You can contact me through the Chat, the Comments, or email me: ksinsheimermft@gmail.com
This is the 8th in Dear Estranged’s Somatic Exercise Series