Hi,
Welcome.
So often we move through our day on autopilot.
Without really stopping to notice how we are doing.
So this practice is your chance to pause for a moment and simply check in.
We'll move gently,
Opening the chest.
Shoulders,
Side body.
Creating a little more space.
To breathe and soften.
Let's begin in supported rock pose.
So you will need a block.
Bring your knees together,
Separate your feet.
And bring a block under your bum.
Sit back.
Press the tops of your feet into the floor.
Rest your hands on your thighs,
Palms facing up.
Roll your shoulders towards your ears.
Back,
Down your back.
Soften.
And go ahead close your eyes to simply soften your face.
Take a deep breath in.
And slow breath out.
Soften your face and clench your jaw.
And here take your first second.
How is your breath?
Notice the energy in your body.
No need to change it.
Or Wish.
It was different.
Simply acknowledge what's here.
Gently open your eyes.
Now imagine you are Drawing a big heart around yourself with your arm.
As you come onto your knees,
Sweep your arms from the bottom.
Up through the center.
Open them out wide.
As you sit back,
Place your left hand down beside you.
Right hand reaches up and over.
And gently lean to the left.
Pause here for a couple of breaths.
Feeling into your side body.
With your right hand,
Gently tap your left forearm.
And then extend up.
Come up,
Extend your arms out to the sides.
Right arm on top and give yourself a big hug.
Reach for your shoulder blades.
Lower your chin.
Gently sway side to side.
Come to stillness.
Wrap your arms and hands together,
Eagle arms.
Pull the arms away without letting them separate.
Active hold.
And notice where you feel.
Benson.
Spaciousness.
As you inhale,
Come onto your knees,
Sweep your arms up over your head.
And as you exhale,
Bring your left hand to your lower back.
As you inhale,
The right hand reaches up.
And over.
Lift your chest up.
Couple breaths here.
Now sit back,
Bring your right hand to your left knee,
Left hand behind you.
As you inhale,
Lengthen.
And as you exhale,
Twist to the left.
Back to center.
We'll take it to the other side.
So draw a big heart around yourself as you come onto your knees.
Inhale.
Arms out to the sides.
And as you exhale,
Sit back,
Right hand down beside you,
Left hand reaches up and over,
Lean to the right.
Feel into your side body.
With your left hand gently tap your right forearm.
As you exhale,
Extend up.
Inhale,
Come up,
Arms out to the sides.
And as you exhale,
Left arm on top,
Give yourself a big hug.
Here circle your upper body in one direction.
Go the other way around.
And slowly come back to center.
Wrap your arms and hands,
Eagle arms,
Active hold.
And again just notice.
Physical sensations.
Inhale,
Come onto your knees,
Sweep your arms up.
And as you exhale,
Bring your right hand to your lower back.
Inhale,
Left hand reaches up and over.
Lift your chest up,
Open.
Gently draw your hips forward.
Sit back,
Left hand to your right knee,
Right hand behind you.
As you inhale.
Lengthen.
As you exhale,
Twist to the right.
From here,
Bring your left hand behind you.
Stay on your fingertips.
As you inhale,
Lift your chest up.
Squeeze your shoulder blades.
You can keep your chin to your chest or look up and take a couple breaths here.
Walk your hands forward.
To tabletop position.
Align your wrists under your shoulders,
Knees under your hips.
Spread through your fingers,
Press through your hands.
Now imagine you are drawing circles with your heart.
Move your upper body to the right.
Half your chest up.
To the left.
And down through the center.
And again to the right.
And down.
Go ahead,
Move at your own pace,
Following your breath.
Keep your elbows soft.
And let your head and hips join the movement.
Another circle in this direction.
Back to neutral.
And now let's take it the other way around.
So move your upper body to the left.
Pass your chest up.
To the right.
And down through the center.
You can also close your eyes.
Turn your attention inward.
Explore the movement.
You know,
Just what feels good in your body.
Another circle.
And then back to neutral.
Press to your left hand.
As you inhale,
Reach your right arm up to the ceiling.
And as you exhale,
Thread your right arm under your left,
Rest your shoulder and head down.
Facing left.
Keep your knees under your hips.
Press to your left hand.
Inhale,
Right arm reaches up.
And as you exhale,
Bring your right hand down.
Press to your right hand.
Inhale,
Left arm reaches up.
Exhale,
Thread your left arm under your right.
Rest your shoulder and head down,
Facing right.
Actively press your left arm into the floor.
Press to your right hand.
Inhale,
Left arm reaches up.
And as you exhale,
Bring your left hand down.
Sit back onto your block.
Rest your forehead down.
Relax your arms.
Take a deep breath in.
And slow breath out.
Soften your face and clench your jaw.
Soften your body onto the floor.
And take your final check-in.
Notice where you are emotionally.
Whatever you notice is enough.
Let your breathing be natural and effortless.
Slowly walk your hands back.
Come up.
I hope you feel a little more calm.
Little more open.
And a little more connected to yourself.
Thank you so much for being here today.
