Hello.
Thank you so much for tuning in today.
I am feeling so honored and so grateful to be sharing in this time and space with you.
My name is Michelle.
And today I will be facilitating a brief trauma sensitive yoga practice.
And if you're interested in learning more about trauma-sensitive yoga,
Please feel free to check out my introduction video that's on the channel that gives a little bit of background about the kind of unique differences about trauma-sensitive yoga compared to other forms of yoga.
So you can feel free to check that out if you're interested in learning more.
And then before kind of beginning into the practice,
A few notes of awareness that I'd like to offer is that I often facilitate with my eyes closed.
It's a way for me to kind of create more presence within my own body and offer that to the practice.
You might feel free to try out that experience of closing your eyes or you might choose to keep your eyes opened or maybe a softened gaze,
Your choice to kind of choose what feels useful or interesting to you there.
And then there's no need for any props for this particular practice.
Actually,
They're never really needed or necessary in any trauma-sensitive yoga that I kind of facilitate.
However,
If there are any props that you prefer to have that feel interesting to you to kind of incorporate,
Please feel free to take some time and gather what you might like to have for your practice in your space today.
I actually,
I have a blanket here that I might choose to use.
And then I will end the practice most likely with an ending phrase,
Some well wishes for you,
And then kind of end the video there so you can maybe continue to stay in this space that you're making and cultivating for yourself.
So a little note that I like to add at the beginning of practice here at the start of this video is that if you connect with any of this content in any way,
If anything feels maybe impactful for you,
I would greatly appreciate it if you wouldn't mind interacting,
Connecting with the content in some way,
Maybe with liking the video,
Subscribing to the channel,
Maybe commenting or maybe sharing the video with anyone in your community.
Those are some ways to help create a wider spread of more accessible access to this form of trauma-sensitive yoga to more folks.
So I greatly appreciate you considering that and with all that taken care of you might begin to arrive at in this space that you created and carved out for yourself today.
Me arriving here.
In any way that feels interesting to you.
Perhaps that looks like.
.
.
Adding some movement to your body,
Wherever you might be.
Maybe you're choosing a seated position to begin in.
Maybe you're choosing a different shape.
You might feel called to add in some movement.
Or maybe you're feeling called to settle into a specific shape.
Whether that's a shape lying on your back,
Your side,
Your front body,
Maybe it's a seated form.
So maybe inviting yourself into this moment in any way that feels interesting to you,
Arriving in your own time and in your own way.
You might even discover.
.
.
That this might be the first moment you've had in your day to really tune into yourself and what you might notice.
That's all normal and okay.
You might even discover that you're not sure where you'd like to begin your practice today.
Again,
That is normal too.
And perhaps you explore.
An option and maybe see how that feels in your body,
Whether you choose to stay there or try something different.
As I may facilitate and offer different options of movement that you could explore.
Offering a note here that you are always in control of what you do or not to with your body.
You're always free to.
.
.
Follow along with certain cues that I might offer.
You're always free to choose something different.
You are always free to stop at any time.
You're never stuck here.
Hmm.
So wherever you may be as you might arrive here again in any way that's interesting to you,
Maybe arriving in this present moment in some way.
If you weren't already adding movement to your body,
You might begin exploring movement.
Maybe there's a certain spot in your body that's looking to add movement that you begin in.
Maybe one of those spots is your head and neck.
Perhaps you start looking over your one shoulder and then your other shoulder,
Maybe getting some movement side to side.
Or perhaps you might lift your chin up and down.
And depending on what form you might be in,
You might explore some movement with your head and neck.
Or maybe you're looking for some movement for your arms and your shoulders.
You might move one arm at a time.
You might move both of your arms together.
In any shape that you might be in.
That could look like reaching your arms overhead and then maybe bringing your arms back down to their starting position.
If you're in a seated shape,
That could look like this.
Kind of backward movements or rolls for your shoulders.
You can even bring your hands to your shoulders and trace circles with your elbows.
Maybe you're looking for some movement for your spine.
In any shape that you could be in,
You might add some side movements,
Maybe leaning side to side.
You might get some lateral movement for your spine as an option.
If you're in a seated shape,
You might Add some arching and rounding,
So you might bring your heart forward and then you might round your spine and lean back.
You might know a different way that you'd like to move your body in this moment.
You may offer yourself some freedom to explore here.
And then in your own time,
In your own way,
You might meet in a seated position,
Any seated position that you'd like.
And if you're interested in possibly exploring a neck stretch,
You might meet in your seated shape,
Maybe dropping your shoulders down from your ears.
And then when you're ready to,
You might explore by dropping one of your ears towards the same side shoulder on that side of your body.
You can stay here,
Or if you'd like to add.
.
.
A light touch with your hand that's on the same side as where your head is leaning towards.
You might place your hand on the side of your head.
Your opposite arm might stay along your side.
You could even.
.
.
Walk your fingertips away from you.
Into that space next to you,
Or you could bind that arm behind your back.
Staying for a few moments if you're interested.
And you might stay here if you'd like to.
You could drop your chin towards your chest or towards your shoulder.
If you had your hand on your head,
You could bring your hand towards the back of your head.
Maybe offering a light touch,
Maybe a tiny bit of pressure.
You may drop your shoulders down from your ears.
Whenever you feel complete with this side,
You might release your hands in any way.
Maybe you trace some slow U-shapes with your head.
Be dropping your chin towards your chest and then rolling your head from side to side.
You might notice a difference on one side of your neck compared to the other and maybe you don't notice a difference.
And then when you're ready to,
If you wanted to explore neck stretch on.
The other side of your neck.
You could bring your head back towards your center and in your own time you may drop your other ear to your same side shoulder on that side.
Maybe you stay here,
Your arms might stay along your sides or you could bring your hand that's on the same side that your head is leaning towards and place your hand on the side of your head.
Maybe offering a light touch.
Your opposite hand might start to walk away from you.
Maybe extending into that space next to you,
Or you could take your arm and bind your arm behind your back.
Maybe allowing your shoulder on that side.
Maybe fall heavy away from your ear.
Maybe starting to create some space on this side of your neck.
And if you're choosing to explore this,
Maybe you notice sensation somewhere along the side of your neck.
Maybe in your shoulder,
Maybe you notice this somewhere else.
You might perhaps not notice sensation at all.
All is normal,
All is unique to you.
And you might stay here if you'd like to.
You could tuck your chin towards your chest or maybe towards your shoulder on that side.
Your hand might come to the back of your head if you had your hand on your head.
Maybe sing for a few moments if you're interested.
And whenever you might feel complete,
You might release your hands in your own time.
If you had them involved.
And you may trace a couple U shapes again with your head.
Maybe you trace a full circle,
Maybe being mindful on the back swing there.
And then whenever you feel complete,
You could bring your head back towards your center.
If you're interested in exploring a twist form next,
You could explore that by maybe sweeping your arms out and around overhead.
And then when you're ready to,
You might twist to one side,
Either side.
Planting one hand behind you,
Your other hand could cross your body.
You might drop your shoulders down as you might lengthen your spine.
You could choose to.
.
.
Maybe turn your gaze to look over one of your shoulders or you could even move your head side to side.
You might stay here in stillness.
You might even explore another option of adding a side stretch in your twist.
If you're interested in exploring that option,
You could take your back hand and maybe reach up and over any amount.
So maybe offering a side stretch in your twist.
You could stay in stillness or if you'd like to explore movement from this option,
You could bring your arm back down behind you and then maybe lift your arm up overhead.
So you could add movement for your arm.
Perhaps an option that.
You could choose to add in if you'd like to,
Could be to notice your breath.
You might first start by noticing that you are breathing here.
Whether you're in movement,
Whether you're in stillness.
So maybe you tune into your breath if you're interested.
You could stay here on this side,
Or if you'd like to try your twist on the next side,
You could extend your arms up overhead in your own time,
And then you might twist to the next side when you're ready,
Planting your other hand behind you and letting your opposite arm cross your body any amount.
Maybe you drop your shoulders down from your ears.
Maybe you lengthen your spine.
You might turn your gaze to look over one of your shoulders or the other,
Or you might even turn your head side to side.
And maybe you say here,
If you're interested in adding a side stretch in your twist,
You might take your back arm and reach up and over any amount.
Perhaps staying in stillness here as you might lengthen out the side of your body.
Or if you'd like to add movement,
You might bring your arm back down behind you and then maybe lift back up overhead.
And if you're interested in noticing your breath,
You might explore.
.
.
Maybe adding.
.
.
Breath to your movement,
Maybe inhaling one direction and exhaling the other direction.
You might choose to link your breath with your movement if you're interested in trying that out.
Whether you're moving or whether you're in stillness.
Maybe another moment or two,
Always freedom to stay longer,
Always freedom to come out at any time.
Whenever you feel complete,
You might unwind.
Your arms might reach up overhead.
And you might open your arms wide or bring them along your sides.
As an option that you could try out could be to come to a kneeling shape.
So if you'd like to have some cushion under your knees,
You might choose to bring in a folded blanket or you might even fold your mat.
So you could bring that underneath your knees as you might arrive in a kneeling position.
So maybe you have your hips lifted and over your knees.
Option here for some arching and rounding of your spine as a movement option.
So you might begin by keeping your arms at your sides or maybe your hands on your legs as you might press or move your heart forward.
Your gaze might lift.
You might lift your chin.
And then in your own time,
You might round your spine,
Maybe leaning back.
So you may bring your heart forward as you might arch your spine and then you might slightly lean back as you round.
You might link these shapes together moving from one to the other.
You might stay in one option for a duration of time.
Or if you'd like to get your arms a bit more involved with this movement,
You could bring your arms out into a goalpost shape as you might arch your spine and maybe lift your chin.
And then as you round,
You might bring your forearms towards each other as you might tuck your chin in.
So maybe your arms open to a goalpost shape as you are maybe lifted with your arched spine and you might bring your forearms together as you round.
You might even lift and lower your hips with your movement.
Maybe you sink your hips back over your heels as you round.
And you might lift your hips as you rise and arch your spine.
Freedom to explore different options here based on what you might feel in your body.
You might stay in one of these options a bit longer than another.
You might stop at any time.
You might choose something completely different.
This is your practice.
You know your body better than anyone else.
Making your own choices based on what you feel.
Maybe for another moment or two in this option if you'd like.
And then if you're interested in trying out A couple shapes for some side stretching.
You might release your arms down at your sides,
And you might bring one of your legs extended long to one side of your mat,
Maybe planting your foot.
And then from here,
You could begin to reach and extend your opposite arm up and over as you might lean over your extended leg.
So maybe leaning over your extended leg,
Your opposite arm reaching up and over any amount.
Maybe creating space on this side of your body.
If you're choosing this option,
Maybe you notice your muscles on your side of your body that you're lengthening here.
Maybe you notice sensation,
Maybe not.
You could keep your top arm lifted or you could even bring your hand behind your head,
Maybe inviting your top shoulder to roll open.
You might turn your gaze to look up.
Maybe out in front of you or down.
Take another moment or two.
And then if you'd like to try a side stretch on the next side,
You might bring your torso back towards your center,
And then you could plant your hand that was just extended overhead.
You could plant that hand underneath your shoulder on that side,
Taking your opposite arm and reaching overhead.
Maybe creating.
.
.
A shape that has kind of one long line extending from your pinky toe to your pinky finger.
Maybe your gaze is looking up out in front of you or down.
If you'd like to add movement in this shape,
You could add some arm circles.
Making your circles.
As large as you'd like to or as small as you'd like to.
Maybe you make a few in each direction.
Maybe getting some rotation for your shoulder.
Saying however long you'd like to here.
You can even reach your top hand towards the sky.
And then when you feel complete,
You may bring your torso back up to your center.
Maybe you add a side stretch over your extended leg,
Maybe another time.
If you'd like.
And whenever you feel complete.
If you'd like to try this out on your next side,
You can bring your torso to center.
If you'd like to,
You can plant your hands down in front of you to bring your extended leg in and then you can extend your other leg out to the side.
Planting your foot down,
You might lift your torso up.
And then when you're ready to,
Your arm on the same side as your extended leg might rest on your leg as your opposite arm may reach up and over.
Leaning any amount here as you might reach out of your hip on this side.
Maybe you keep your top arm extended or you could bring your hand behind your head encouraging your top shoulder to roll open.
You might turn your gaze towards the sky out in front of you or down.
Staying here however long you'd like to.
And then at any time you might feel ready to possibly explore your stretch on the next side with your leg extended.
You could bring your torso up to your center.
Your hand that was just reaching overhead can now plant on the earth underneath your shoulder on that side.
And then you might reach and extend your opposite arm up and over any amount here,
Perhaps making a shape where your body might showcase a line from your pinky toe to your pinky finger.
Maybe you choose to stay in stillness or you could add movement with your arm here.
Maybe making circles.
Any size of circles here.
Maybe a few in each direction,
Getting rotation for your shoulder.
And movement or stillness,
Always your choice.
You can even stack your shoulders as you might reach your hand towards the sky.
At any time you feel complete.
You could bring your torso back up to your center and maybe you explore your side stretch the next way,
Reaching and leaning over your extended leg.
Maybe another time if you'd like to.
And then when you feel complete,
Taking all the time you need,
Moving in your own way,
You can bring your torso back to your center.
Maybe you plant your hands as you might draw your extended leg back in and eventually make your way to any seated shape.
In your space here.
So arriving in any seated shape that you desire.
You would like to.
.
.
Arrive in.
Or meet in here for Kind of a final closing.
And maybe before closing here,
If you have any final kind of callings coming from your body,
If movements you'd like to make.
Maybe from a seated shape you might.
.
.
Feel called to add.
Some circular movements with your navel.
Maybe a few in each direction.
Maybe some leaning or any other twisting.
You might receive some time here to explore any other movements you could could be called to explore based on what you feel in your body in this moment.
And then you might.
.
.
And settle into this space that you've created for yourself today.
Perhaps offering A few moments here of the opportunity to experiment with rest.
Honoring as well that you might choose to settle into a different shape.
Maybe you choose to lie on your back or on your side.
So you might arrive back into this present moment in any way that feels interesting to you.
Maybe allowing any sensation that you notice.
To be information to guide your choices here.
Knowing that you cannot choose wrong.
Maybe releasing any labels of good or bad,
Right or wrong.
Maybe settling into this moment.
This time and space you've made for yourself.
I'll offer.
A few moments of silence with my voice,
Roughly.
30 seconds and I'll use a timer for that.
I'll let you know once.
.
.
A 30 seconds of silence has passed.
Before closing practice today.
I'll start that 30 seconds now.
30 seconds has passed.
Perhaps you choose to stay exactly where you are.
No need to change anything.
Might stay in your current shape or if you're interested in moving to a different shape.
Freedom to move or change position.
If you're interested in drawing your attention to Any of your senses,
Maybe noticing sounds that surround you or what you might feel on the surface of your skin.
You might even add in some gentle soft movements to your fingertips and toes.
Perhaps bringing your awareness.
Back here into your body and the space you occupy.
Maybe if you're interested,
You might bring.
Your attention to your breath.
You can be watching your inhale move into your body.
Watching your exhale release out.
And perhaps in any shape that you might be in.
You might.
Allow in the essence of gratitude into your heart.
Maybe offering.
Prayer of thank you to yourself for choosing you today.
For carving out some time to make your health.
And well-being a priority.
Claiming your right to your own well-being.
Maybe as I say these next I am statements.
You might repeat them to yourself,
In your mind,
Or in your heart.
I am alive.
I am healing.
I am ready.
I am alive.
I am healing.
I am ready.
You might choose again to stay exactly where you are.
You might move to a new position.
Miss you.
Are free and welcome to.
.
.
Take with you anything that might have felt interesting to you today that you made for yourself.
Maybe leave behind the rest.
Thank you so much again for sharing in this time and space together.
I am always wishing you well.
