Let's begin in a seated position.
Gently close your eyes,
Feeling your body where it makes contact with the supports beneath you.
And just settling in.
Take a deep breath in.
And a deep breath out.
Deep breath in.
Deep breath out.
One more time,
Inhale.
And exhale.
Inhale as you sit tall.
And then exhale,
Tilt your right ear toward your right shoulder.
Exhale and roll the head towards the chest.
And take it over to the opposite shoulder.
Breathe in and bring the head back up.
One more inhale.
And exhale,
Tilt the left ear toward your left shoulder.
And breathe out as you roll the head down toward the chest.
And take it over towards the opposite shoulder.
Inhale,
Bring the head upright.
And stay for the exhale.
Breathe in,
Sit tall.
Exhale,
Bring the chin toward your chest.
And inhale,
Lift the chin as you focus on keeping the back of the neck long.
Tip the head back.
Exhale,
Chin down.
Inhale,
Chin up.
Then keep going on your own.
Now exhale the head back to neutral.
Take your thumbs and bring them to the arches of your feet.
Take a couple loving breaths and say quietly to yourself,
I love you,
As you.
Massage your feet.
Really massage them.
Like you really love yourself.
Really get in there.
When you're ready,
Take your other foot and start massaging the arches of your other foot.
When you're ready,
We'll roll over your shins,
Implanting your hands.
Come to a tabletop position.
Inhale,
Let the belly drop for a cow pose.
Exhale,
Cat pose.
Round the back.
Inhale,
Cow.
Shoulder blades pull together.
Exhale,
Cat.
Push through the hands to round the spine.
Inhale,
Cow.
Pull back with the hands to send the chest forward.
Exhale,
Cat.
Pop up the upper back.
One more.
Inhale,
Cow.
Exhale,
Cat.
Come to neutral.
Turn your fingers out wide and then toward your back knees for a tabletop wrist stretch.
Now turn the hands to face forward and have a seat on your mat.
Come to a wide legged seat.
Separate your legs out wide and flex your feet.
Inhale to lengthen your torso.
Exhale,
Start to hinge forward at the hips.
Start to crawl forward with your hands out in front or use a block and place it underneath your forearms.
Use your hands to start to walk yourself back up to a seated position and pull your legs together.
Now plant the hands behind you and inhale,
Lift the hips up for a reverse tabletop.
Lower the hips back down.
Exhale.
Now slowly lower your back to the mat and send your right foot to the ceiling.
Cross your right ankle over your left knee and wrap your hands behind your hamstring,
Pulling it down to increase the stretch.
Now release.
Cross the left ankle over the right knee.
Wave the right hand in between the legs and capture the hamstring with both palms and recline back.
Release both feet to the mat.
Draw both knees into your chest.
Rock side to side and take one final long inhale.
Exhale,
Lay the legs out long and work the arms out to the sides.
Close your eyes and be still here in Shavasana,
Noticing your breath as you inhale and then exhale.
Feel the breath move through your entire body,
Your chest gradually expanding as you inhale and gently relaxing as you exhale.
Place your hands on your heart as you start to cultivate feelings of self compassion and gratitude.
Repeat the following affirmations to yourself.
I am grateful for everything I have in my life.
I am kind to myself in this moment.
I am in the right mindset to give myself the compassion I need.
Now accept the compassion you are really giving yourself and I'm going to have you repeat the same affirmations to yourself again.
I am grateful for everything I have in my life.
I am kind to myself in this moment.
I am in the right mindset to give myself the compassion I need.
Now feel this energy flow throughout your entire being.
I am in the right mindset to give myself the compassion I need.
I am in the right mindset to give myself the compassion I need.
I am in the right mindset to give myself the compassion I need.
Start to become aware of your breath.
Move your fingers and toes and notice the sounds in the room.
When you're ready,
Roll over to one side into a fetal position.
Then slowly make your way up to a comfortable seated position,
Keeping your eyes closed.
I'd like to honor the yoga teachers of India for sharing this philosophy with us so that I can share this practice with you.
May you accept,
Forgive,
And love yourself as who you are at this moment.
Gently open your eyes and until next time,
Beautiful souls.
