Welcome,
And thank you for joining this trauma-informed yoga class for moments you feel overstimulated and wish to feel more centered in your nervous system.
There are no props required,
And if you're ready to get started,
I invite you to find a comfortable seat of your choosing,
Taking all the time you need to arrive.
And as you settle,
I offer a gentle reminder for you to move in your own pace and honor what feels right for you in each moment.
Knowing you can take breaks or end early.
And once you've arrived,
I welcome you to place your hands anywhere that feels the most comfortable.
So maybe that's one hand on your heart,
The other on your belly.
Both in your lap.
Or maybe down by your sides.
Taking a moment.
To bring awareness to your body.
And the points of contact it's making with the surface holding you.
And supporting you.
Maybe you allow gravity to soften your shoulders.
Your jaw.
Or any other tension that you notice.
And you might stay here.
Or you might choose to press your palms into the mat or the ground.
Any surface that's in front of you.
Gently pressing,
Noticing the resistance,
Pushing back into your hands.
And maybe you choose to press each fingertip into the mat one at a time.
Moving from your thumb to your pinky.
Noticing how each finger feels as it presses into the surface.
And you might choose to stay here as we take a few gentle deep breaths.
Option to skip if you're not comfortable with bringing awareness to your breath.
And if you like,
You might choose to elongate your inhales and exhales.
Maybe taking a deep breath into your belly.
Your lungs.
In your throat.
Before gently exhaling to release.
And a few more moments here,
Taking all the time you need.
Option to move your hands as much as you like or to find a different shape altogether.
You'd like to move forward knowing you don't have to just because I am.
But if you'd like to,
I welcome you to come back to seated shape.
Bring your hands back in.
If you're comfortable with self-touch,
You might choose to bring opposite hand to opposite shoulder,
Offering yourself a gentle self-hug.
You might stay here or you might feel supportive to sway from side to side.
If you're not including self-touch,
You can do these sways without the self-hug.
Moving at a pace that feels supportive,
Knowing this doesn't have to be a big movement.
And as you're ready,
Gently releasing.
Moving into a few neck rolls so you might dip your chin to your chest Rocking your ear to your shoulder,
Ear to shoulder.
Not making this about a big stretch.
For just tuning in as much as you like.
You might continue this or you might choose to explore a few shoulder rolls.
Rotating in one direction.
Maybe both or one at a time.
And as you're ready,
Switching your direction.
If you'd like to move forward,
I welcome you to join me in a gentle child's poem.
So you might bring your knees as wide as feels comfortable,
Big toes to touch.
As we send our seat back toward our heels.
And resting our hearts.
And forehead either to the mat or to a bolster.
Softening in our shoulders.
Maybe rocking your head side to side if you prefer more movement.
And taking a moment here to notice any shifts.
Seeing if anything feels slightly different.
No worries if nothing has changed,
Just taking this moment.
Knowing there's nothing to hold up here.
Just resting,
Knowing you're fully supported here.
If you're ready to move forward,
I welcome you to ease out of this shape by gently pressing your hands underneath you.
Inching closer to your body,
Rising up.
And joining me as we make our way onto our back.
Taking all the time you need to arrive.
Once you do,
I welcome you to bring your knees into your chest.
Maybe holding over your knee.
And you might choose to stay here.
Or with an exhale,
You might draw your knees closer to your chest.
And on your in-breath gently pressing them away.
Maybe allowing your feet to grow heavy.
Moving between these two shapes as you exhale,
Bring your knees to your chest.
And inhale,
Pressing away.
This doesn't have to be a big movement.
And you can hold your knees in any way that feels supportive.
So maybe they're close together.
Or you hold them a little further away from each other.
A few more rounds in your time and pace.
You're welcome to continue this as long as you like.
Or you might choose to hug your knees to your chest.
Maybe a gentle squeeze,
A self hug.
And as you're ready,
Rolling to one side and coming up to a C.
Taking all the time you need to arrive.
And once you do,
I welcome you to place your hands anywhere.
And taking a moment just like we did in the beginning of class.
Noticing the support beneath you.
Holding you.
I welcome you to return to this grounding anytime you need.
Whether you're seated or standing.
Or even lying down.
Noticing this gentle connection you have.
With whatever it is that's holding you.
If your eyes are closed,
I welcome you to slowly bat them open.
If they are open coming back to the room and space around you.
I thank you for joining this class to tend to yourself during moments of overstimulation.
Hopefully you were able to unwind,
Ground,
And feel a little more centered in your mind and body.
I hope you have a wonderful rest of your day.
That we get to practice again soon.
And from my vulnerable heart to yours.
Take care.
