When one has anxiety and trauma issues, in my own experience, the breath may not be reliable as a way to anchor the mind in a relaxing way (quite the opposite, in extreme it can take you up into mania) and the mind may too easily enter a self-conscious controlling pattern.
In this guided practice we make use of the stability of the ground as the primary anchor, allowing energy to come into the body. A natural breath rhythmn may then arise.
And then by using the blowing air practice, the body shifts gently into a deeper healing state in which tensions release and the breath deepens.
When one has deep tensions inside, assuming a 'sitting' position can feel like a straitjacket at times which creates pressure. We do not want pressure, so instead I have brought in aspects of Katsugen Undo, Spontaneous Hara Movement.
At any time, if you notice the urge to assume a different position, you recognise this and either decide to continue as you are, or follow the urge and move into a dynamic position.
There is a subtle balance to be found within this practice, between focusing on the ground, focusing on the natural breath, blowing air and either sitting still or allowing dynamic movement or other positions.
Who is guiding this balance? This is for you to research...
It is easy, you just follow your natural feeling. There is no head answer for how a session 'should' evolve. There is nothing for the mind to do, other than rest as a conscious witness to the process.
Strong emotional release and movement can come with this work as we progress but we are not seeking it, especially in Stage 1 & Stage 2 and we need to be more familiar with ourselves and the practice before going there.
What we are aiming at here is a gentle practice. A quiet titration of emotion in which we release a little of the trauma inside with the stimulation of the vagus nerve, a few stretches or yawns and then back to the meditative sitting to calm everything down.
And then perhaps you may feel to start the process again. We are not looking for anything dramatic or seeking it.
Thank you for your wisdom in taking care of yourselves!
As with any practice I share, anyone following this, does so with their own responsibility for themselves. This is a healthy natural process, but for some people anything that brings you to a state of relaxation and connection to oneself will bring up emotions which you then have to face. If you follow the instructions here and start small, you should be able to create a smooth, gentle path for yourself. If there is a need to talk to a therapist though about what may come up, please do so.