Move To Wholeness

Let's take a nice deep breath and get started.

I'm Sherry.

Today's class is move to wholeness.

So we're going to do about 15 minutes of movement,

Maybe 20 minutes.

Some deep stretches,

Some pretty intense movement or active movement,

Let's say.

And then we're going to do a nice 15,

10 to 15 minute meditation,

Guided meditation on wholeness,

Oneness.

So go ahead and sit up tall.

We're going to start out seated.

If your hips are tight,

You can sit on a towel or a yoga blanket.

Soften the eye gaze or maybe close the eyes and begin to tune inward towards your breath.

So we're just going to simply follow our breath,

Becoming centered.

Our yoga practice is an inward practice.

We practice from the inside out.

Makes us teachable,

Malleable.

So just tune in towards the breath and the breath is the fastest way to come into the present moment.

And I invite you to practice with an open heart and an open mind.

Always honoring our limitations,

Being kind to ourselves,

But also challenging ourselves.

So we're turning towards balance and equilibrium,

Humility.

Just a few more breaths,

Following your breath,

Smoothing out the rough edges of the breath.

And gently open the eyes.

We're going to inhale,

Reach the arms up,

Interlace the fingers,

Lift through the rib cage,

Squeeze the biceps,

Roll the shoulders down and then lean back.

Draw the navel in.

Lift up,

Little stretch to the right,

Little stretch to the left.

Release the palms,

Lift the fingertips,

Lift the heels of the hands,

Puff up the chest in a little arch.

And let's gently twist to the left,

Right hand on the left knee,

Look over the left shoulder,

Nice and gentle.

We're warming up and twist to the right,

Right,

Looking over the right shoulder.

Then twist to the left,

Look over the left shoulder and twist to the right.

And then we're going to bring our left palm down,

Reach the right arm up and lean over.

Press the shoulders away from the ears,

Reaching through the fingertips and then bring the right palm down,

Left arm up.

Lift up,

Walk your hands forward,

Get a nice hip stretch,

Soften in the chest.

Fists are reaching back,

Chest is folding.

Deep breath,

Softening the heart,

The chest.

Walk the hands back and then crisscross your legs with the other leg in front,

The awkward leg and walk the hands forward again.

Couple of deep breaths here,

Feeling the nice stretch in the ankles and the feet.

And then walk the hands back,

Swing the legs around and come on to the hands and knees,

Palms below the shoulders,

Knees below the hips.

And let's just move,

We'll make some circles with the hips one way and make some circles with the hips the other way.

Come to center,

Belly up,

Look up,

Inhale,

Little cat cow.

Exhale,

Tuck the tailbone around the spine.

Bring up our spine,

Look up,

Shoulders spiral away from the ears and then exhale around the spine,

Tuck the tailbone,

Move to wholeness.

So the purpose of our physical practice in yoga is to be able to meditate,

To be able to be still.

Come to neutral spine,

Reach the left arm and the right leg,

Draw the ribs in,

Navel in,

Bring the knee to the nose,

Nose to the knee and straighten the arm and leg and just bring it down.

Straighten the right arm and the left leg.

Bring the knee to the nose and extend and bring that down,

Leg and palms.

Let's snuggle the hands into the mat,

Knuckles press into the mat,

Curl the toes under and right away we're going to lift the hips,

Press the chest to thighs to downward facing dog.

Kneels descend,

Chest pressing,

Lift both heels up and both heels down,

Both heels up and both heels down,

Little pulsing of the chest to the thighs,

Spiraling the shoulders,

Pressing the chest to the thighs,

Bring the knees down.

Step the right foot forward,

Bring your weight forward into the front foot and exhale the arms.

And bring the hands down,

Step that leg back,

Step the left leg forward,

Weight is in the ball of the left foot and exhale the arms.

Bring the palms down,

Step that knee back,

Curl the toes under,

Downward facing dog.

Let's go right away and we're going to lift the right leg up to the sky.

We're going to bend that knee,

Open the hip nice and wide,

Lift the heels of the hands,

Come onto the right fingertips and look under your right arm,

Getting a big,

Big right side body stretch.

Two breaths here,

Bring the right palm down,

Square up the hip again.

We're going to step this foot,

Help it if you need to,

All the way through between the palms,

Adjust your hips,

Adjust your shoulders,

Make your back leg strong,

Front leg strong and exhale the arms.

Take a nice deep breath here,

Maybe arch a little more,

Maybe sink a little bit more,

Grab either elbow to elbow or interlace the fingers and a little arch back,

A chest and heart opener and exhale the arms.

Bring your hands inside the right knee,

Sink the hips nice and low and either stay here or maybe come down onto your elbows into a big lizard lunge and then straighten the arms back up.

Bring your right hand to the outside of that foot,

Step back,

Downward facing dog.

Notice the difference in the hips,

Big stretches here and now lift the left leg,

Bend the knee,

Open the hip,

Lift the heel of the left hand,

Come onto the fingertips and look underneath the arm in a big left side body stretch.

Big hip stretch here,

Bring the hand down,

Square the hip,

Help it if you need to,

We're going to step the left foot through,

Find your low lunge here,

Hips are low,

Shoulders are evened out,

Hips are evened out,

Press through both feet,

Exhale the arms,

High crescent.

Little bit of an arch back,

Either grab elbow to elbow or interlace the fingers,

Maybe the awkward way this time and arch back.

Playing around with our balance,

Our strength,

Reach the arms up,

Bring the hands inside the left knee,

Sink the hips low,

Either stay there using your abs or come down to the elbows,

And lizard lunge.

Couple of nice deep breaths,

Big stretch here,

Straighten the arms,

If you're on the elbows bring the left hand to the outside of the foot,

Step back,

Plank pose,

I mean downward dog,

Downward dog.

So today is about imperfection,

So bear with me with the sounds of Miami.

Come down onto your knees,

Come all the way up onto the knees,

Bring your hands to the low back,

Press the hips forward,

Press the thighs forward,

Aim the tailbone to the knees and arch back into Ustrasana.

Little heart opener extension,

Engage the abdominals and lift up,

Bring the palms down,

Sink the hips back to a quick child's pose,

We're not going to stay here too long,

Being mindful of the knees,

You can always put something behind the knees or lie on your back,

Drawing the knees into the chest.

Come to hands and knees,

Lift the hips,

And we're going to step the right foot forward,

Coming to lunge,

And then pivot the feet so that where your feet are parallel,

Coming into wide-legged forward fold.

Relax the head down,

Grab the outside of the feet,

Drawing the head towards the earth,

I have the best view ever,

And then make the shoulders move away from the ears.

And take two more breaths here,

Relaxing the neck,

You can always bend those knees if you need to,

Or draw the kneecaps up,

Shoulders move away from the ears,

Relax,

Allowing the spine to lengthen.

Bring the hands to center,

Turn the toes out wide,

We're going to come to squat down,

Walk the hands over to the left,

So wherever your squat is is perfect,

You can do a nice deep squat or the hips are up nice and high.

Maybe flexing the foot,

Maybe palms to namaste,

Oops I'm going to fall into the ocean.

Couple of breaths here,

Big inner thigh adductor stretch,

And then we're going to turn to the left knee using the support of your hands,

Straighten the front leg,

So back leg is 45 degrees,

Coming into pyramid pose,

Parsvottanasana.

Work the left hip back,

Even out the hips,

Press the left big toe,

The mound of the foot into the mat,

Bend the front knee if your hamstring is tight,

And take one more breath.

Now steeple the fingers,

Engage the abdominals like an angry cat,

We're going to round all the way up,

Arch back.

Reach those biceps back,

Bring your hands together,

Heart center,

Float the right leg forward,

Coming into tree pose,

A balance pose,

Vrksasana,

Soft smile,

Find something to look at,

Breathing in and out through the nose.

So the heel can be anywhere you like,

On the ankle,

Just not right on the kneecap.

Relax those shoulders,

Gently draw the abdominals in,

And then we're going to step the right leg all the way back.

Hands to the hips,

Turn the toes out wide,

Goal post arms,

Squat down,

Nice and low,

Just squat all my goddesses,

Straighten the arms and leg,

Come to squat down on the right side.

Again,

Hips can be high depending on the knees,

There's always variations,

Remembering we're being kind to ourselves first.

Maybe squat down all the way,

Maybe you bind,

Dropping the shoulder in front of the shin,

Left arm around the back,

Maybe hands to heart,

Balancing.

Breathing in and out through the nose,

So as we're moving here,

I hope you all are breathing more,

Not less.

Bring the palms to square the front knee,

Use the support of your arms to straighten the front leg,

Back leg is 45 degrees,

Pyramid pose,

Parsvottanasana.

Work the right hip back,

Maybe the front knee is bent.

Take a couple of breaths here,

Big hamstring stretch,

Weight is in both of your heels,

Working to even out the shoulders.

Steeple the fingers around the spine,

Engage the abdominals,

Roll up,

Arch back,

Reach,

Reach,

Reach,

Hands come together,

Heart center,

Float the left leg up,

Tree pose.

This time maybe exalt the arms,

Forefinger to thumb,

Roll the shoulders down the ears.

It's just a practice.

Breathing in,

I call my body,

Breathing out,

I smile,

Dwelling in the present moment.

This is a wonderful moment.

Hands to heart and simply step the left foot down,

Shake out the legs.

Let's bring the legs about the width of the mat,

Maybe you use the support of your arms on this,

Maybe we just right away come to a squat.

Again,

Your squat can be up high,

But keep practicing these squats,

They're a great sign of health,

Always honoring your limitations here.

Great low back stretch,

Hip opener,

Feel some energy in your back,

Use the elbows to push the knees out wide,

Bring the chest through.

And we're just going to release down onto the mat,

Straighten the legs out,

Shake them out.

Sitting up nice and tall,

Pull the right knee into your chest,

Give it a squeeze and bring it over the left leg.

Grab the knee and the elbow,

Look over the right shoulder,

Take a couple of breaths here in a twist.

Working the hips down,

So really relax through the hips and release this twist.

Let that top leg drift over the left leg and if that's too much you can bring it inside the knee or bring it all the way over.

So we have our left legs a little bit at an angle,

Either sit up tall right here and just breathe or reach forward to the left leg.

A couple of breaths here,

Big IT band stretch,

Forward folding,

Low back stretch.

So just take it easy,

Take it easy.

Moving to stillness,

Moving to wholeness,

Moving to oneness.

Walk the hands back,

Begin to slow down your breath,

Straighten the right leg,

Shake it out and now bring the left leg in,

Squeeze it into your chest,

A little hug and bring it over the right leg.

Grab the knee,

Look over the left shoulder,

Use this left arm to lengthen the spine.

Nice deep breathing.

Hips are relaxed down on the mat,

So maybe the left hip is up,

Work to bring it down but if it doesn't go down that's okay.

We're just moving,

Practicing,

Turning towards joy,

Contentment and balance.

Release this twist,

Let the left leg just soften over the right,

Inhale deep,

Inhale,

Exhale fold or sit up tall.

And then just go ahead and walk the hands back,

Release that left leg,

Shake out the legs,

Bend the knees and then make your way all the way down onto your spine.

I'm going to come up to seated but you go ahead and lie back,

You can do this meditation seated if you'd like,

So lie all the way down onto your back and begin to relax the shoulders,

The neck,

The elbows,

The knees,

Take up a lot of space on the mat,

Palms face up,

Legs are nice and wide and just begin to notice your breath.

You don't have to do anything about it,

Release any of your controlled breathing and just do a little body scan and begin to relax and let go.

Allow the brain to soften,

So if any external thoughts arise just let them pass like the waves.

Slow down,

Relaxing the heart,

The lungs,

Release the jaw,

Relax the muscles around the eyes,

The brain softens,

Relaxing back into the vast open space of awareness.

We are safe,

We are at home in this space.

The low back is relaxed.

Just one more time,

Relax the facial muscles.

Now we will turn towards wholeness,

So begin to reflect on the things that are most important and sacred in your life.

Where and when do you feel most alive?

What activities,

Maybe it's a walk in nature,

Maybe it's listening to music,

Maybe it's at work,

Maybe it's with someone you love,

Do you feel most at peace?

And then just reflect on places where you feel contentment and joy.

Maybe it's in nature,

In the woods,

In the snow,

At the beach,

Maybe it's at home.

Where you feel most alive,

Awake,

At peace.

What people in your lives awaken your spirit?

So just for a few moments,

Feel what it feels like to live in this space.

And now direct your reflection to the opposite experience.

What areas of your life are not awakened?

Where do you feel restricted,

Small,

Closed off?

Where you feel little compassion and joy?

These might be a little easier to think about.

So some of these areas might include money,

Politics,

Business,

Areas or feelings about your body and your body image,

And most definitely when you're around certain people.

So any areas or dimensions that you have excluded from the sacred.

And just feel yourself,

Feel what it feels like to be in that space.

Maybe you might feel some tightness in the jaw and the chest and the belly.

So even notice what areas of your body you feel this constriction,

Where you're excluded from the sacred.

And now just begin to hold these areas lightly in your heart.

And begin to reflect on how each of these areas has a lesson to teach.

And maybe feel an opening of compassion.

And then lightly in your heart,

Just take both of these areas,

Both of these opposing energies,

As a whole.

So this may take a few breaths,

But just nothing is excluded.

And notice how each of these opposite energies has served you.

Reflect on this wholeness,

Oneness with a nurturing,

Compassionate,

Loving heart.

Just allow yourself now to rest.

And let's go ahead and take both hands and just place them on your low belly.

Notice the breath and just relax a little bit deeper.

True enlightenment and wholeness arise when we are without anxiety about non-perfection.

So we're lighthearted,

Compassionate,

Loving,

Just allowing it all to come in as one.

One flow of energy and breath connects the full depth and breadth of consciousness.

There's nowhere to go but here.

No time but now.

No why,

How,

Or maybe.

Notice this knowing,

Simple and complete,

That I am already what I thought I had to seek.

So begin now to notice the breath,

Wholeness of the inhale,

The warmth of the exhale,

And begin to find some movement in the fingers and the toes,

Move the jaw around,

Reach the arms overhead,

Point the toes,

Get a big,

Big stretch like you're first waking up,

And then grab,

Gently draw the knees into your chest,

Give yourself a nice hug of gratitude for showing up for yourselves today,

And release the arms out to the side and drop both knees over to the right side,

Look over the right shoulder,

And lift the knees one more time,

And however you'd like,

Either roll to the side or rock up to seated,

Come back to seated position,

Where your hands find your heart center,

Noticing the rhythms,

The pulse,

The heart beating,

The breath,

The rhythms of the breath,

Corners of the mouth rise up.

I thank you so much for sharing your time with me,

For listening to me,

And for showing up for yourselves,

And may you have a beautiful evening day or morning.

Namaste.