Heart-Opening Movement Flow: Connect With Your Emotions

Welcome,

Beautiful souls,

To this heart-opening movement flow,

Where we will journey into the depths of our emotions,

Forging a connection between our minds,

Hearts,

And bodies.

Embrace this opportunity to explore the vast landscape of your inner self,

Allowing yourself to blossom like a radiant flower opening its petals to the sun.

As you settle into this space,

Let your breath be your guide,

A gentle reminder to be present in this sacred moment.

Begin by finding a comfortable seated position,

Cross-legged or kneeling,

Whichever feels most at ease for your body.

Close your eyes and rest your hands gently on your knees.

Take a few deep breaths,

Inhaling through your nose and exhaling through your mouth.

With each breath,

Allow the tension to melt away from your body,

Sinking deeper into the earth beneath you.

As you continue to breathe,

Let your focus shift to your heart center,

The space where love,

Compassion,

And empathy reside.

Envision a warm glowing light illuminating from this space,

Radiating throughout your entire being.

With each inhale,

Allow this light to grow brighter and stronger,

Inviting love and warmth to permeate every cell of your body.

With each exhalation,

Release any lingering tension or negativity,

Allowing it to dissolve into the ether.

Now gently open your eyes and make your way to a standing position at the top of your mat.

Root your feet into the earth,

Feeling the stability and support beneath you.

As you inhale,

Reach your arms overhead,

Palms facing each other.

Exhale and slowly fold forward,

Hinging at your hips,

Allowing your hands to find the earth,

Your head to hang heavy,

And your heart to soften towards your legs.

Inhale and lift your chest halfway,

Lengthening your spine and gazing forward.

As you exhale,

Plant your hands on the mat and step back into a plank position,

Shoulders over wrists and your body forming a straight line from the crown of your head to your heels.

Take a deep breath in and as you exhale,

Lower your body to the mat,

Bending your elbows and keeping them close to your sides.

Inhale and gently press into your palms,

Lifting your chest and heart towards the sky as you come into a gentle cobra pose.

Exhale and release your chest back down to the mat.

Tuck your toes under,

Press into your palms and lift your hips towards the sky,

Coming into downward facing dog.

Allow your heels to reach for the earth and let your head hang heavy between your arms.

Take a few deep breaths here,

Feeling the openness in your chest and heart.

As you inhale,

Lift your right leg behind you,

Stretching and lengthening through your entire body.

Exhale and step your right foot between your hands,

Coming into a low lunge.

Inhale and rise up,

Reaching your arms overhead,

Palms facing each other.

Feel the expansiveness in your chest as you lift your heart towards the sky.

Exhale and bring your hands to your heart center in prayer position.

Inhale and open your arms wide,

Coming into a warrior two position,

Your right knee bent and aligned with your ankle,

Your left leg straight and strong.

Gaze softly over your right fingertips,

Feeling the power and grace within you.

Inhale and gracefully reverse your warrior,

Reaching your right arm up and back,

Your left hand resting gently on your left leg.

Allow your heart to lift and open,

Basking in the warmth of your inner light.

Exhale and windmill your hands to the mat,

Framing your right foot.

Step back into plank and move through your vinyasa flow,

Lowering your body to the mat on your exhale,

Inhaling into a gentle cobra pose and exhaling into downward facing dog.

Take a moment to reconnect with your breath,

Inviting a sense of balance and serenity into your heart.

Now inhale and lift your left leg high behind you,

Stretching and lengthening through your entire body.

Exhale and step your left foot between your hands,

Coming into a low lunge.

Inhale and rise up,

Reaching your arms overhead,

Palms facing each other.

Feel the expansiveness in your chest as you lift your heart towards the sky.

Exhale and bring your hands to your heart center in prayer position.

Inhale and open your arms wide,

Coming into a warrior two position,

Your left knee bent and aligned with your ankle and your right leg straight and strong.

Gaze softly over your left fingertips,

Feeling the power and grace within you.

Inhale and gracefully reverse your warrior,

Reaching your left arm up and back,

Your right hand resting gently on your right leg.

Allow your heart to lift and open,

Basking in the warmth of your inner light.

Exhale and windmill your hands to the front of the mat,

Framing your left foot.

Step back into plank position and move through your vinyasa flow,

Lowering your body to the mat on your exhale,

Inhaling into a gentle cobra pose and exhaling into downward facing dog.

Take a moment to reconnect with your breath,

Inviting a sense of balance and serenity into your heart.

Inhale and step your right foot forward between your hands,

Coming into a low lunge once again.

This time,

Place your left hand on the mat and reach your right arm up towards the sky,

Coming into a twist.

Let your heart open to the sky,

Feeling the expansiveness and the connection with the world around you.

Exhale and return your right hand to the mat,

Stepping back into downward facing dog.

Repeat this twist on the left side,

Inhaling as you step your left foot forward,

Placing your right hand on the mat and reaching your left arm up towards the sky.

Let your heart soar,

Inviting in love,

Compassion and empathy with each breath.

Exhale and return your left hand to the mat,

Stepping back into downward facing dog.

Inhale and step both feet forward to the top of your mat,

Coming into forward fold.

Slowly rise up to standing,

Reaching your arms overhead and exhale as you bring your hands to your heart center in prayer position.

Pause for a moment to ground yourself,

Feeling the strong connection between your heart and the earth beneath your feet.

Now gently make your way to a seated position on your mat,

Extending your legs in front.

Inhale and reach your arms overhead,

Lengthening your spine.

Exhale and fold forward,

Reaching for your feet or your shins,

Allowing your heart to melt towards your thighs.

Breathe deeply,

Feeling the expansion and release in your chest with each breath.

Inhale and slowly rise up,

Bringing your hands to your heart center.

Cross your right ankle over your left thigh,

Coming into a seated figure four stretch.

Gently press your right knee away from your body,

Feeling a stretch in your right hip.

Allow your heart to remain open and receptive,

Inviting in the full spectrum of emotions that reside within you.

After a few breaths,

Release your right leg and repeat the stretch on the left side,

Crossing your left ankle over your right thigh and gently pressing your left knee away from your body.

Breathe deeply,

Feeling the balance and harmony within your heart and body.

Place your left leg and make your way onto your back,

Lying flat on your mat.

Bend your knees,

Placing your feet flat on the earth,

Hip width apart.

Inhale and press into your feet,

Lifting your hips towards the sky,

Coming into a bridge pose.

Reach your arms overhead,

Interlacing your fingers and press your forearms into the mat.

Feel the openness in your heart as you breathe deeply,

Allowing the energy to flow freely through your chest.

Exhale and slowly lower your hips back to the mat,

Releasing your arms to your sides.

Take a moment to feel the effects of the pose,

Noticing any sensations that arise in your heart center.

Now draw your knees into your chest,

Wrapping your arms around your legs and gently rock side to side,

Massaging your lower back.

Allow your heart to soften and expand,

Embracing the love and compassion that resides within you.

Release your legs and extend them out in front of you,

Coming into a reclined pigeon pose.

Cross your right ankle over your left thigh and interlace your fingers behind your left thigh,

Drawing your legs towards your chest.

Breathe deeply,

Feeling the stretch in your right hip and the opening in your heart.

After a few deep breaths,

Release your right leg and repeat the stretch on the left side,

Crossing your left ankle over your right thigh and interlacing your fingers behind your right thigh.

Breathe deeply,

Feeling the balance and harmony within your heart and body.

Place your left leg and extend both legs out onto the mat,

Allowing your body to fully relax.

Let your arms rest by your sides,

Palms facing up and close your eyes.

Allow your breath to return to its natural rhythm and bring your focus back to your heart center.

As you lie in this final resting pose,

Allow your heart to open like a radiant flower,

Embracing the full spectrum of emotions that reside within you.

Feel the love,

Compassion and empathy that are an intrinsic part of your being,

Connecting you to the world around you.

Take a few moments to rest in this space of openness and vulnerability,

Allowing your heart to be your guide.

Embrace the beauty and wisdom that reside within you and let your heart be a beacon of light shining brightly to the world.

When you feel ready,

Gently wiggle your fingers and toes,

Awakening your body from this peaceful state.

Bend your knees and roll onto your right side,

Resting for a moment in a fetal position,

Feeling the comfort and protection of your heart's embrace.

Slowly press yourself up to a comfortable seated position,

Bringing your hands to your heart center in prayer position.

Close your eyes and take a few deep breaths,

Allowing your heart to be filled with gratitude for this journey you have taken to connect with your emotions.

Gently bow your head,

Honoring the light and love that resides within you,

And whisper to yourself,

Namaste,

Acknowledging the divine essence that connects us all.

As you move through your day,

Remember to keep your heart open,

Embracing the full spectrum of emotions that life has to offer you.

Nurture your heart's wisdom and let it guide you on your path to love,

Compassion,

And understanding.

Namaste.