Hi there.
This practice was designed to give you a sense of having an open heart,
A heart that you can freely share love from.
For this practice,
We will spend the entire time down here on our mats,
So please feel free to grab anything that will help you feel more comfortable,
Whether that's blankets or pillows to give yourself some extra cushioning.
We're going to start in a seated cross-legged position.
Breathe.
Once you're there and comfortable,
Feel free to close your eyes if that feels good to you.
Bring your attention first to your breath,
And then to the space around your heart.
Shift your ribcage to the right,
Then bring it to the front,
Shift it to the left,
And then to the back.
Repeat,
Shift to the right,
Front,
Left,
And back.
Let's smooth that movement out so that we're circling to the right,
To the front,
To the left,
And then to the back.
Continue making circles at your own pace.
Change the direction of your circles.
Come back to center,
Change the cross of your legs,
Bring your attention back to your heart,
And on your next inhale,
Arch your spine.
Exhale to round your spine.
Inhale arch,
Exhale round.
Continue with seated cat-cow at your own pace.
Make this your final round,
And then come back to a neutral spine.
Make your way onto your hands and your knees,
And then come into a wide-legged child's pose.
So bring your big toes together,
Your knees out wide,
Rest your hips onto your heels,
Slide your hands forward,
And rest your forehead onto the mat.
Here in child's pose,
Bring your attention to your heart.
Slowly,
Come up onto your hands and your knees,
Walk your hands back so that they're underneath your shoulders,
And walk your knees closer together so they're about hips-width apart,
And your feet are about hips-width apart as well.
On your next inhale,
Arch your spine and send your hips back towards your heels.
On your exhale,
Round your spine and come back onto your hands and your knees.
Inhale arch,
Sit back.
Exhale round,
Come forward.
Inhale arch and back.
Exhale round,
Forward.
Continue waving through cat-cow at your own pace.
Make this your last round and meet me back in child's pose.
Once again,
Here in child's pose,
Bring your attention to your heart.
Come back up onto your hands and your knees,
And then take a seat.
Then lie back with your knees bent and the soles of your feet flat on the floor.
Allow your knees to fall towards each other and walk your feet out as wide as your mat.
Bring your left hand to your sternum so your fingers are together on your sternum.
And your pinky is right at the base of your sternum or your breastbone.
Bring the middle finger of your right hand to the spot right above where your index finger is on your sternum.
Feel around there looking for a tender spot or a little dip or divot.
Once you find that spot,
Gently make circles here with the middle finger of your right hand.
Breathe freely.
Rest your right hand at the center of your chest,
Left hand on your lower abdomen.
When you're ready,
Roll over onto your side.
Press yourself up and take a seat.
Bring your attention to your heart.
Imagine a warm,
Glowing light here at your heart.
See that light grow and grow until it fills your entire body.
Eventually,
Your body cannot fully contain this light,
And it begins to pour out of you to reach and touch others.
On your next inhale,
Circle your arms up overhead.
Exhale,
Hands come to the center of your chest.
Thank yourself for taking this time to move,
To breathe,
And to be still.
And I thank you for allowing me to guide you in this practice.
Be well,
And bye for now.
