For this exercise we’re gonna slowly squeeze or press against some objects around to help our muscles tense and relax. It’s best done by a wall, if possible. 

1.  Sit on the floor or in a chair, or stand with your feet planted on the ground.
2. Notice where your body is making contact with the ground, where you can feel yourself being supported by the earth.
3. Take a second to intentionally pause, wherever you are. You might be coming into this practice with some really intense feelings, and I'm here to remind you that this is okay. This is a nervous system response, it will pass — and I want to thank your nervous system for trying protect you the best way it knows how. And let’s just see if we can be curious about trying something different here, just for a few minutes.
4. Start by pressing your palms into your thighs just above the knees and leaning forward a little, whether you’re standing or sitting, and resting the weight of your upper body into the legs here with your hands.
5. For five seconds tense your muscles and press your hands into your thighs with as much strength as you can. So really pressing and squeezing for 5… 4… 3… 2… 1…
6. And let that go, letting the hands just rest their weight on the thighs again. Notice how your upper body is supported by the legs here even when your muscles are relaxed. 
7. Again, tense the muscles and press your hands into your thighs as much as you can for 5… 4… 3… 2… 1…
8. And letting that go once more, releasing the hands from that pose.
9. Next, swim your arms around so that your hands grab the opposite shoulder, just holding the shoulders in a really basic hug.
10. Spend some time simply noticing the sensations of your hands and your arms, as they hold you in this hug.  
11. And just like before, tense the muscles and really press and squeeze your hands into your shoulders with as much strength as you can for 5… 4… 3… 2… 1…
12. And let that go, letting the arms and the hands soften again, just holding this hug with the muscles relaxed.
13. Again, tense the muscles and press and squeeze your hands into your shoulders as much as you can for 5… 4… 3… 2… 1…
14. And letting that go once more, releasing the hands from that pose. 
15. Lastly, find a wall if you can. If there isn’t a wall, you can use the ground.
16. Lean your back flat against the wall or ground.
17. Spend a few moments simply noticing the sensations of the back as they press firmly against the wall. Noticing the sense of stability here.
18. And just like before, tense your muscles and really press your back into the wall with as much strength as you can for 5… 4… 3… 2… 1…
19. And let that go, letting the muscles relax again and just be supported by the wall while relaxed.
20. Again, tense the muscles and press your back into the wall as much as you can for 5… 4… 3… 2… 1…
21. And letting that go once more. 
22. Pause here, continuing to feel how the earth supports us. How to matter what’s going on, the earth is there to hold us up. Feeling the sits bones on the ground, or our feet on the ground, feeling our back being supported by the wall.
23. Once you’ve finished, notice if anything is different from just a few moments ago. Are there any shifts, however tiny or subtle, in how your body feels? Remember that whatever comes up is okay, and if you can, just check in with yourself and see if there’s anything else you need in this moment.