And welcome to this space.
My name is Cassandra and I'm so grateful to get to share this moment with you.
I'm a certified wellness facilitator,
A yoga teacher,
And a student of human rights and Indigenous ways of knowing and being.
My journey into wellness began as a teenager after a car accident and a scoliosis diagnosis.
These experiences shaped my path and deepened my connection to the transformative power of breath,
Sound,
And movement.
Here on Insight Timer,
I'll guide you through meditations,
Breathwork practices,
And sound healing sessions rooted in science,
Spirituality,
And the teachings of the earth.
My offerings are shaped by over 500 hours of yoga teacher training and a personal practice spanning nearly two decades.
In this first session,
We'll explore a gentle body scan meditation designed to bring awareness,
Relaxation,
And connection to your whole being.
Take a moment to find a comfortable position,
Either seated or lying down.
Let's begin.
Close your eyes if it feels comfortable or soften your gaze.
Take a deep breath in through your nose and sigh it out through your mouth.
Let's do that again.
Inhaling fully and exhaling with ease.
Now bring your attention to the crown of your head.
Notice any sensations there or simply acknowledge this part of your body.
Imagine a soft wave of relaxation flowing down from the top of your head to your forehead,
Smoothing out any tension.
Let your awareness move gently to your eyes,
Cheeks,
And jaw.
If you notice any tightness,
Allow it to melt away with each exhale.
Relax your tongue from the roof of your mouth and feel your whole face soften.
Shift the focus to your neck and shoulders.
These areas often carry the weight of the world.
With each breath,
Imagine them becoming lighter,
As if a gentle breeze is lifting any weight away.
Now bring your attention to your arms,
Moving down from your shoulders to your elbows,
Wrists,
And hands.
Notice any sensations,
Warmth,
Tingling,
Or maybe stillness.
Let your arms feel heavy and at ease.
Now guide your awareness to your chest and heart center.
Feel the rise and fall of your breath here.
Acknowledge any emotions present without judgment,
Simply allowing yourself to be here and now in this moment.
Move down to your abdomen.
Notice the natural rhythm of your belly expanding and softening with your breath.
If there is any tightness,
Invite it to release with your next breath.
Shift your focus to your back,
Feeling the muscles along your spine.
Imagine each breath bringing space and ease to this area,
Softening any knots or tension.
Now bring awareness to your hips and pelvis.
Let this area feel grounded and supported.
Gently move your focus down your legs,
From your thighs to your knees,
Calves,
Ankles,
And finally to your feet and toes.
Notice any sensations here,
And imagine all tension draining out through your feet,
Leaving you grounded and light.
Take a deep breath in,
Feeling your whole body as one.
Exhale slowly,
Letting a sense of peace settle over you.
When you're ready,
Begin to gently wiggle your fingers and toes,
Bringing your attention back into the room by your side.
Open your eyes if they were closed,
And take a moment to notice how you feel.
Notice the room around you.
Thank you for taking this time to connect with yourself.
I am so honored to share this practice with you.
If you have any questions,
Please feel free to ask.
If you enjoyed this session,
I invite you to explore more of my offerings here on Insight Timer,
Where we'll journey through meditation,
Breath work,
And sound healing together.
Until next time,
Take care.
