Hello my yoga and meditation friends.
It's lovely to have you here again.
Today we're going to start with a little bit of yoga and then we're going to head into our meditation.
So let's begin.
Bring your feet together and your arms by your side.
Standing really strong and sturdy like a mountain.
This is called mountain pose.
Looking straight ahead,
Pushing down with your feet into the earth.
You are ready to move.
Bring your arms up above your head,
Reaching all the way up to the sky with your hands and your arms.
Good,
And then bring them down by your side.
Good.
Let's try that again.
Bring your arms up above your head,
Your hands are reaching and reaching really high to the sky.
Good,
And then bring your arms down by your side.
Back into mountain pose.
Now let's try that with breath.
Bring your arms up and breathe in through your nose.
Stretch all the way up to the sky with your hands and then breathe out of your nose and bring your arms down.
Good.
One more time,
Breathe in through your nose,
Arms up above your head,
Reaching up to the sky.
Good.
Breathe out of your nose,
Arms by your side.
Very good.
Now standing tall like a mountain and strong,
Feet together,
Arms by your side.
Step one foot forward.
Good.
Bend your front knee,
Find your balance.
When you've got your balance,
Again let's bring our hands up above our heads,
Reaching all the way up to the sky and bring your arms down by your sides.
Keeping your feet where they are,
We'll do that one more time with breath.
Breathe in through your nose,
Arms up above your head.
Breathe out through your nose,
Arms by your side.
Bring your front foot to meet your back foot.
And tall like a mountain in mountain pose.
Now step your other foot forward and bend your front knee.
Strong on your legs,
Find your balance.
Good.
Now raise your arms up into the sky.
Stretch,
Stretch,
Stretch.
And bring your arms down by your side.
Keeping your feet where they are.
Good.
Now let's try that one more time with breath.
Breathe in through your nose,
Arms up above your head.
Stretch,
Stretch,
Stretch.
And breathe out of your nose,
Bring your arms down.
Bring your front foot to meet your back foot.
Back into mountain pose.
Getting tall and strong.
Good.
Now we're ready to do our meditation.
So find a comfortable place where you can lie down.
And when you get there,
Feel your whole body on the mat or the ground or the bed,
Wherever you are.
Take a deep breath through your nose and a deep breath out to relax your body.
And while we're here,
Before we start,
Let's get our wiggles out.
So let's shake our feet from side to side.
Shake,
Shake,
Shake.
Shake,
Shake,
Shake.
Good.
Shake your legs from side to side.
Shake,
Shake,
Shake.
Shake,
Shake,
Shake.
Now shake your hands from side to side.
Shake,
Shake,
Shake.
Shake,
Shake,
Shake.
And shake your arms from side to side.
Shake,
Shake,
Shake.
Shake,
Shake,
Shake.
Good.
Lift your shoulders up to your ears and down.
Then up again to your ears and then down.
Good.
Shake your head,
Shake,
Shake,
Shake as if you're saying no.
Good and stillness.
You've shaken all of your wiggles out.
Now your body is ready for meditation.
Place your hands on your heart at the centre of your chest,
One hand on top of the other.
When you've got your hands on your heart at the centre of your chest,
Take a deep breath in through your nose and out of your nose.
Keeping your hands where they are and gently closing your eyes and bringing your attention to your mind where your head is.
Your head has a lot of thoughts going around and around.
I'd like you to imagine those thoughts as if they're balls,
Kind of like bubbles,
Round things floating in your mind,
All these thoughts that you have.
I'd like you to think of a time where you felt kindness,
When someone was kind to you.
Now maybe you have a few memories or few thoughts of when that happened.
So if there's a few in your mind,
I'd like you to just catch one of those thoughts.
Imagine your mind catching a ball,
Catching a thought.
Have you got one?
Good.
Now your mind has caught that memory,
That thought of when someone was kind to you.
I'd like you to imagine your mind is going to pass that thought down to your heart and it travels down from your mind,
Through your face,
Down your neck and into your heart and your mind throws that thought to the heart and the heart catches it.
Now that thought of someone being kind to you is in your heart.
Here it is in the center of your chest.
Let's breathe in the thought.
Breathe in through your nose and breathe out of your mouth,
Feeling that kindness,
That thought all through your heart.
Notice how you feel when you think of this thought.
Maybe you feel warm,
Happy,
Cozy.
In fact,
Maybe a little smile might appear on your face.
Just notice how you feel,
Just in this moment.
Good.
Now it's time for your heart to just gently let go of that thought and roll it off to the side.
Good.
Now bring your attention back to where your hands are,
Your heart.
Good.
And take one last deep breath in.
Breathe in through your nose and breathe out of your mouth.
Good.
Placing your hands now from your heart to the sides of your body.
And wiggling your toes,
Wiggling your fingers,
Waking up the body slowly.
Rolling over to your favorite side,
Curling up into a little ball.
Good.
And slowly and gently sitting up into a seat,
Opening your eyes.
Now you're ready to start your day.
