Hello and welcome!
This is a practice in Trauma Center Trauma Sensitive Yoga,
Or TCTSY for short.
This is a practice I created that can be done in a chair.
I wanted to offer something that you could do while you're working or at any other time that you might just want to be in a chair.
So I hope you enjoy and thanks for joining me.
So as you're ready,
You're welcome to begin seated.
Maybe you're seated in a chair or maybe on the floor or anywhere else that you might like to be today.
Wherever you are,
Possibility to begin by maybe noticing the points of contact that your body is making with the surface beneath you.
So maybe noticing the backs of your legs,
Your feet,
Maybe your lower back.
Maybe noticing where and how your body is making contact with the surface beneath you.
Another way to begin could be beginning by swaying your body.
Maybe swaying your torso side to side.
Maybe you're swaying your torso side to side and maybe you decide to bring your head along with your swaying.
Possibly swaying your torso,
Maybe even swaying your neck side to side.
There is another choice could be rocking your body forwards and backwards.
Maybe rocking your body forwards and backwards or maybe you're swaying side to side.
Another option could be combining those two movements and possibly making circles with your torso.
So maybe making circles with your torso.
And if you are making circles at some point,
You might like to switch directions of your circle.
And as you're ready,
Maybe your circles begin to fade away and possibly beginning with some neck movements.
So with your neck,
You might look your head side to side.
Another option could be lifting and lowering your chin.
And you might like to combine those two and again,
Maybe drawing circles with your head.
This could be anywhere from a half circle to a full circle or anywhere in between.
So maybe making circles with your head and at some point,
Maybe switching directions if you like.
And as you're ready,
There's a possibility to shift into movement in your shoulders.
So maybe you choose to make circles with your shoulders.
So maybe rolling your shoulders in one direction.
Maybe rolling your shoulders and maybe you choose to bring your arms into the movement.
So this could be with your arms straight,
Possibly with your elbows bent.
Wherever you are,
Maybe making circles with your shoulders and at some point,
Possibly switching directions.
And from here,
Another option could be adding in some wrist circles.
So maybe you're still circling your shoulders.
Or maybe you choose to keep your arms still,
But circling your wrists.
Or you may choose to combine those movements all together.
Circling wrists,
Circling arms,
Circling shoulders.
It's always your choice.
And sometimes you might not know what choice you'd like to make.
So there's always the possibility of exploring all the options and possibly allowing your body to be your guide.
As you're ready,
Maybe lowering your arms.
And another possibility could be shifting into movement into your hands.
So if you'd like,
You could open and close your fingers.
Possibly stretching your fingers out and then closing them in.
Maybe moving between those two.
You're always welcome to pause in any movement.
Or you might like to explore continuous movement.
Maybe your arms are at your sides,
Or maybe they're outstretched.
Maybe you're choosing to move your arms.
Wherever you are,
There's a possibility here to notice sensation.
So maybe you notice a feeling in your shoulders,
Maybe your arms,
Or maybe your wrists.
It's also possible that you don't notice sensation right now.
As you're ready,
Possibly guiding your body back to a center point.
And from here,
There's an option to shift into some spinal movements.
So if you'd like,
You could extend your spine forward,
Possibly lifting your head.
And then a possibility to round your spine backwards,
Possibly lowering your head.
And you're welcome to pause in either of these shapes.
Another option could be to move between them.
So possibly extending your spine,
Maybe arching your spine forward,
Possibly lifting your chin,
And maybe rounding your spine and lowering your chin.
And maybe you're moving between these two shapes.
And as you're moving,
There's a possibility here to notice your breath.
There's no need to alter or change your breath in any way.
Maybe noticing that you're breathing.
And another possibility could be noticing how your breath naturally moves with your body as you're moving.
And it's always your choice whether to notice your breath or not.
So maybe noticing your breath,
Or maybe choosing to notice something else.
And as you're ready,
Possibly bringing your body back to a neutral place.
And from here,
There's an option for a twist form.
So if you'd like,
You could twist your torso to one side.
So maybe twisting your torso to one side,
And you might bring one of your hands to your opposite knee,
Possibly one of your hands behind you or onto the chair.
And one option could be to use your hands to help your body twist.
And you're always welcome to choose how far you're twisting,
If you're twisting at all.
And again,
Possibly allowing how these shapes land in your body to be your guide.
And in this twist form,
Some options could be looking toward your back shoulder.
You could also look toward your front shoulder.
And maybe the option of exploring both of those.
So possibly staying here for three,
Maybe two,
Possibly one.
And as you're ready,
Possibly switching sides.
So if you'd like,
You could twist your torso to the other side.
Maybe bringing your opposite hand to your opposite knee.
Maybe you bring your other hand to the back of your chair.
And the possibility of maybe using your hands to help your body twist.
As always,
Knowing you can choose how far to twist,
If you're twisting.
And the possibility of checking in with your body to see how these shapes are landing for you.
And in this twist form,
Some options could be looking toward your back shoulder.
You might look toward your front shoulder.
Or maybe some combination of those two.
And so possibly staying here for three,
Maybe two,
Possibly one.
And in your own time,
Possibly coming back to a center point with your body.
And there's a possibility here to interact with some stillness to close your practice today.
That's always a choice.
You can close your practice in any way that feels useful for you today.
One option could be to allow yourself to be still.
Maybe you continue to move your body.
Or maybe you allow your body to be still in this moment.
I'm going to quiet my voice for about 20 seconds.
And I will alert you at the end of that 20 seconds.
So maybe staying here for three,
Maybe two,
Possibly one.
And taking your time,
Never any rush.
Maybe beginning to wiggle toes,
Wiggle fingers,
Slowly coming back to the room if your attention has drifted away.
And offering a possibility here to close your practice with an acknowledgement for yourself.
And just one choice could be acknowledging yourself for taking the time to sense into your body today.
And as always,
I thank you so much for practicing with me.
And I'm hoping you have a really pleasant day.
