Embodied Focus Yoga

Connect inward with this grounded and embodied yoga flow. Find focus of the mind within the body and the breath, and feel into your wholeness as you awaken and explore the body in all it's senses, inside and out. Arise calm and present and ready for the rest of your day. This practice offers options for various levels of physical ability and incorporates meditation as well as sound instruments for relaxation.

Transcript

Welcome. My name is Brenda Mailer. I'm so glad you're here. Today I'm inviting you into a yoga practice to help you find focus. This is an embodiment practice. This isn't just about focus in the mind. This is about finding connection, Focus, Integration in the body. In the breath. In movement, So that when you move out into your day, You can be engaged both with yourself and in the world around you. So this helps us to find more calm, More peace, More centeredness as we move through our day. So for this practice today, If you want, You might want a couple blocks. Make sure you have any supports that you need. I always use a little cushion underneath my knee. But anything that feels helpful for you okay and we're gonna start with a little seated centering and then we're gonna move on to the mat we'll do beautiful movement to open the body finding that embodied focus And at the very end, We'll do a little relaxation and I have my seeing bowl set up behind me here to offer you a little sound integration. We're gonna get started here, All right. Sit comfortably, I'm on a cushion, Sit whatever way feels helpful for you. You can close your eyes or you can just gaze downward if that feels better for you. And we're just going to start by just taking a breath in through the nose and out through the mouth. As you do this for a few breaths, Just notice how your attention is landing. It's your mind. Begin to drop in. Let your breath find its own natural rhythm as you're ready. Maybe in and out through the nose if that feels accessible. You just start to notice the focus. Is your mind in thought? Inner vision. Are you sensing your body? Does your mind have any distraction? Or do you start to notice yourself here now? Bring your focus a bit into your senses, Just to start there. Noticing sounds around you. Feeling the connection to the space around you, The touch of the air. The support of the room, The familiarity of the space. The support of the floor or the cushion or whatever is under your seat. The scent of the air moving in and out through the nose. Start to feel this. Support around it. As we guide our attention inward maybe we start to notice the light. At the eyelid. The taste in the mouth. We start engaging a bit more with our inner world. Feeling the expression on the face. How you're holding yourself through your shoulders, Your back. How do your arms and hands feel? The hips. Down your legs, Through your knees and your feet. Any sensations of tightness, Discomfort, Ease. This witness. Begin to notice how you are. Then come back to the breath. Feel the body breathing. Through the chest, Through the belly. A little soft. With your ribs. I want you to place one hand over your heart and one hand over your belly. Helping to drop your focus a little bit more inside. Into your center. Feel your body breathe. Define this focus inside. Her inner world. How's the flow of the breath? Does it feel calm, Smooth? Is there any hesitation? Is it short or long? However it is, Just accept it as it is. It doesn't need to change. It will always shift and change. Based on how we are. So as we find our focus within, We can. . . Meet ourselves. Maybe let go of a little sigh. Thank you. Just to make a little bit more space. The breath again is always there. So as you tune in to Finding Focus here today, Notice what it is that you need. What embodied focus might support you right now? Being more connected to your heart. Maybe to your courage, Maybe to compassion. Motivation. Or rest. Peacefulness. Know that you can find all these qualities within yourself as you move through your practice here today. I invite you to bring your hands into prayer in front of your heart. Just honor whatever that intention is. In how you want to find focus in yourself today. And then we'll open our practice with the sound of OM. If you'd like, Join with me. Thank you. All right we're going to bring ourselves down onto our mats we're going to start on our bellies today so you can stack your forehead arms and rest your forehead on your forearms or you can even stack fists Whatever feels good, You can even grab a block and put it there. All right, So let's lie down. As you come down onto your belly, Just let your feet separate. The ankles fall inward or outward, Whatever feels right for you. Yep. So that your knees feel comfortable. Give your hips a little wiggle and just allow the front of your body to settle into the floor. Let go of his side. And then start to bring your focus down to your navel center. Feel the gentle pressure against the abdomen as the belly presses into the forehead. You inhale. And then softens into the floor as you exhale. You might feel your heartbeat. The sound of the breath as it touches the floor in front of you. And some gentle expansion through the back body. With the resistance of the floor. And as we find this rhythm of our breath, Deep and smooth. We can use it to guide ourselves in our practice today. Keeping that focus within. When you're ready to bring your hands underneath your shoulders and press yourself up onto your knees. Again, If you want something underneath your knees, Grab that. We're going to start by bringing ourselves into table. We're going to just wake up some of the joints of the body here. We're going to start by taking the right hand and circling the wrist. I like to take it a little bit out in front of me here, Make little fists, Circle the wrist. Shake it out a little bit and then place that hand down on the floor. Spread the palms, Spread the fingers. Let's do the same with the left. Good, And shake that one out. Place it down. Just feel that groundedness through the hands here. We prepared our wrists. Now we're gonna take our right hand to our right shoulder and circle that elbow around. We're gonna warm up that right shoulder joint. We'll go both ways so don't worry which way you're going first. Circling that elbow up and around reaching it up behind you switching directions in your own time A bit of core stability here. And then just place that hand down when that feels good. I'm going to say you feel through that shoulder now, A little bit more active. Bring your left hand to the left shoulder. And circle that elbow around. Keep the breath flowing. Both ways. That energy moving through the joint. And then placing that hand down, Spread the palms, Spread the fingers. I'm going to take our right foot straight behind, Circle the ankle, Spread the toes a bit, Just feel that foot moving through space. Feel the connection of the foot even without looking at it. Drop the toes down to the mat, Reach through the heel, Go forward and back a few times. Reach to the heel, Take a deep breath. And then lift that leg back up. Bend the knee and do hip circles. You're going to take that knee out to the side. Around. Keep the breath flowing smoothly. Switch directions. Amen. And then just reach the toes back through the heel on the floor and then place that knee down. Let's do the left side. So left foot goes back, Just looking straight down at the floor here, Circling that ankle. Just feeling the foot move through space. All directions, Spread the toes a bit. Drop that foot down to the mat. Forward and back a couple times, Feeling to the heel. Cast And then bend that knee and take that left thigh around, Circling the hip joint. Feeling into that hip. Notice if it's a little tired. Meet yourself where you are. Keep the breath flowing for support. Switch directions and you're on time. Whenever that feels complete for you. Just reach that foot back again through the heel. Drop the knee to the floor. Take the knees wide and sink the hips back towards the heels. Child's Pose. Deep breath, Sigh it out. Let the effort fade. Hmm. Head down between the arms. Belly dropping between the thighs, Smoothing out the effort with a nice long exhale. Yeah. Kneel your body. Notice your focus. The breath reaching down towards the sit bone, Subtle sensation through the body. With an inhale, Bring yourself up to table. Knees underneath the hips. Inhale cow, Wrists under the shoulders, Exhale cat. Squeeze that breath out, Opening the back body. Inhale, Cow. Crest the shoulders away from the ears. Exhale round. Keep moving at your own pace with your breath. Feeling through the spine. Hips and shoulders. The belly. Head and neck. All the sensations that are present through your body. Now the next time you come into cow, Take your hands forward. Come into a puppy, Keep the hips high for a moment, Lengthening through the arms. And this is always a beautiful option for downward dog if you need. Feel that length of the sides of the body, Heart dropping towards the floor, Head between the arms. As you inhale, Bring yourself back up. Round through cats. Sink the hips back to the heels. Keep the knees together this time. Just round over the legs. Deep breath. Through the back. And then inhale, Come back up through cow. Back to puppy or downward dog. Curl the toes under. Lift the hips up. Peddle the feet out. And then to the backs of your legs, Your calves, Your hamstrings. Mmm. Shoulders separating from each other. Round to the whole hand. Make little adjustments as you find the sensation through the body, What feels supported, Balanced. All right, We're gonna bring our right foot forward. So if you want, You can take it up and back first, Three-legged downward dog, Or you can just step that right foot through, Drop the left knee to the floor. We're gonna come into a lunge first. Grab some blocks if you have them. We're just gonna get our hamstring lengthening a little here. So if you don't have blocks just reaching for the floor. Lift up. Lengthen through the body as you lean your hips forward. Now with an inhale shift the hips back. As we lengthen that hamstring in half split. Exhale, Come forward and just move forward and back a few times. Feeling into the back of that leg. Through the groin space. Inhale back, Exhale forward. Just a gentle pressure of the foot into the floor. Just really activating through the legs. As you sink back, Pause. Maybe take that right block back with you, Fold over that thigh, Curl the toes back. Mmm. Feel into the back of the leg. Notice where your focus is here. Hamstring, The calf, Where the mind goes, Energy flows. So maybe even feel that subtle sensation of the prana as it connects into the body. On an inhale, Bring yourself up and out. Come into a lunge. Now you can do low lunge here or high lunge, Whatever your energy is today, Okay? Listen to your body. I'm going to pop up into high lunge. Whatever you're doing, You're grounding through both feet. If you're in high lunge, You're reaching through that heel. Feel the low belly activate and then take the arms up into a lunge warrior here. Find a single gaze out in front of you. Feel that rootedness through your hips. Relax through the shoulders. Connect to your breath Now we're going to do a little movement here that requires a little bit of focus, All right? So take an inhale, As you exhale, Left arm is going to go. . . Right arm is going to go back. Bring the arms beside your body and then take the left arm back, Right arm is in front, Coming back to center. So you're twisting to the right, Arms are going down. Twist to the left, Arms come back up. Exhale left arm forward, Right arm back. Inhale right arm forward left arm back let's do one more Or a couple more, Just feeling into the shoulders. Twisting through the spine. Strong through the legs if you're in that. High lunge, Grounding through the feet. And then just come back to your lunge warrior. Pause and breathe. So always good to just keep a single gazing point when we're doing that. Keep your focus. Take an inhale, Lengthen through the upper body, Exhale, Bring the hands down. Let's bring that right foot back. Come into a child's pose and just take a couple breaths. Let the effort fade. Feel into that right hip. Hmm. Neutralize, Harmonize. Yeah. How are you feeling? All right. With an inhale, You're going to bring yourself back up into table. Inhale through cow. Round through cat. Back through cow. Throw the toes under downward dog or come back into puppy. Notice how you're feeling down that right leg, Subtle differences from the left. Hmm. Opening the heart, Drawing the heart to the feet. Round into the hands. Now, When you're ready, We're gonna take the left foot forward. You can take it up and back first if you want. And they're going to bring that foot through. Drop that back knee, Grab the blocks if you have them, And lift the upper body as you lean your hips forward. Opening through the groin, Okay? Connect to your breath. Feel your body. With an inhale, You're gonna shift your hips back. Feel the hamstring, Exhale forward. Inhale back. Exhale, Feel the groin open a bit. Rest that foot a little bit into the floor. View that engagement. When you're ready, You're just going to pause as you shift back. Roll the toes back, Bend that knee a little bit, Fold over the thigh and feel into that leg. From the hip all the way down to the heel. Deep breaths, Feel the body. Really pressing against the thigh gently. Long exhales releasing tension, Inhales nourishing. Your next inhale, Come forward. Find that lunge. Whatever you did on the other side, Let's keep it balanced, Okay? Hands are at the knee. Grounding through both feet so that core stability. And lift the arms up. Relax through the shoulders. Find that simple gazing point right in front of you. You're just going to keep your focus there. You can inhale. As you exit, You're going to take left arm back, Right arm is forward, Bring the arms beside the body, Switching, Right arm is back, Left arm is forward, Back to center, Keep that gaze forward, Twist to the left, Arms come down. Just to the right arms, Come back up again. So a very mindful movement. Keeping that focus. Steady through the body. Exhale, Left arms down. Inhale, Right arms up. Let's do one more here Pause at the top, Hold and breathe. Hmm. Lengthen and hands to the floor. Bring that left foot back. Come back into child's pose, Couple breaths, Feeling more balance now through the hips, Hopefully. Maybe shift your weight a little side to side. Surrender with those exhales. Turning your focus deep within, Feeling the heart, The belly. The pelvis. You can have the hands ground at the floor. Feel your body. Check in with your energy. Part of finding our focus is really tuning into how we are today. Not just doing because we think we need to do, But how are we being in our practice? What do we need? So we're going to come forward up into a plank. Now, If you have sensitive wrists, You can always come to your elbows if you need to. You can do this from your knees. You can do this from your toes. You can maybe play knees to toes. Whenever it feels right for you, But finding a bit of core strength happening here. Few breaths. And focusing on the breath to support your efforts. And then coming back to down dog or puppy. A couple of resting breaths there. Feeling a little bit of that awareness at the core. Now as well as you Find your downward dog or your puppy pose. Mmm. Now we're gonna walk our hands and feet together. If you're in downward dog, Pull your toes in and lift your hips up, Fold over the thighs. If you're a puppy. That the upper body Do these over the leg. Knees have a little bend. We just surrender a bit to the upper body, To the head and neck. Feel into the glutes, The sit bones. Fine. The feet grounding, The knees. Now with an inhale, Sink the hips back a little bit, Bring the hands to the shins, Long spine here. So feeling the hamstring lengthen, You've got a flat back, Feeling the belly drop a little bit to the floor, Engaging a bit to the spine. And then we're going to look forward and bring the arms up, Rising up through a chair, Looking straight out through the hands. Sinking those hips down towards that chair, Grounding through the feet, Relax the shoulders, Breathe. And then press up, Reach up, Lengthen through the body. Get a little taller, Come up onto the tippy toes for a moment. And then exhale, Slowly come down, Arms wide. Ground the feet. Feel your feet rooting into the floor feel the toes the balls of the feet the heels A little space of the arches, Perhaps. Feel your knees a little soft. Shock absorbing knees, Feel your hips. Grounding into your feet. Feel the spine tall, The crown lifting. Relax the shoulders, Open the arms. Let your heart space be open. The belly drop down to the breath drop down to the belly. If you notice your breath is really high maybe place your hands on the belly for a moment. Bite that breath deeper. Maybe place a hand on the heart if you like. Finding that center. Finding your focus within. Feel the resilience. Feel the ability to come back into the moment. To find your focus. Find yourself. Alright, Arms open, Stand in your mountain, Just be and breathe. Grounded and ready. Alright, We're going to step up to the top of the mat. We're going to start on the right foot here with a little Eagle Balance. So you're going to bend your right knee. You're going to cross your left thigh over the right. Just have the toes of the left foot just dance on the floor here. Find a gazing point forward of you. Take your arms wide. Now at any point you can lift that left foot up off the floor and balance a little bit more deeply or you can keep those toes on the mat. Bring your right arm underneath your left. And if you can, Grab onto your left thumb with your right fingers. And then just look out through the hole. Of the wrist between the arm and the wrist opening a bit through the upper back. Now if you can't bring the hands together, You can just give yourself a big hug here too. And hold there and breathe. Strong through the legs. Again, Finding a little bit of balance here if possible. Feel your breath. Mind your focus. Then inhale, Arms come wide, Step up, Step that foot back and land yourself on a balance beam, Okay? Bring the hands into the heart, Take an inhale. Sigh out. Another inhale. As you exhale, You're going to bend that right knee, Opening the legs wide. Make sure that knee is going towards the toes and then press up and reach up here. Lengthen through the body. Exhale, Ground, Warrior two. Back to the heart, Inhaling. Exhale, Opening the inner thighs. Inhale, Reach up. Exo Brown Down. Pause here They're both feet rooted, Shoulders over hips. Relax. And breathe, Feel that core stability. Outer right hip. Strong. Find your focus at the tip of your right hand. Tip of the fingers of the right hand. Now turn that palm up, Lift that arm and maybe lift the gaze with it. Exhale, Come back. Or you can keep your gaze straight forward if you want as well. Inhale, Let's go lift up. Exhale back to warrior two. One more time, Lift up and hold, Round through the feet. Lengthening up through that right side maybe lifting the gaze do your feet grounding your crown lifting in the space through the body. Mmm. Beautiful. Now we're going to straighten that right leg, Stay long to that right side, Sweep that arm out over top of that right leg. So we're long to the body, We're looking down at that right leg and we just bring our arm down wherever it lands. Open the left shoulder towards the sky. Keep that open and let that arm just sweep up around. Feel into that left shoulder. Long through the torso. Bring that arm straight up in the air. Or you can bring it into the low back as well and feel the hamstring lengthen here, The outer side of your left hip. Maybe through that shoulder. Core stability, Deep breath. Feel your body. Mmm. Beautiful, Bend the knee, Rise up and out. Good. Bring your feet back together. Come back to Mountain Pose and just notice what you notice. Feel through the body, No subtle openness here, Maybe a little quieter in other areas of the body. I'm noticing my left arm is a little bit more active than my right my right hip a little bit more active than my left Take a deep breath and just let it go and then shake things out a bit. Shake out the arms, Shake out the knees, The hips. Just let it go. Let the effort fade. And then again, Find your focus again. Your shoulders, Your spine, Your belly, Your hips. Your knees, Your ankles and feet. Your whole body. All right, We're gonna come up to the top of the mat. I'm going to go the other way here, Starting on our left foot. Hands at the hips, Let's bend that left knee and bring the right thigh like you're squeezing those thighs together. The top of the right toes can just rest on the mat. Where you can lift them in balance. Take the arms wide. And then this time you're going to take your left arm underneath your right, Grabbing onto the right hand with the left wrist. Or left finger, Sorry. Right thumb with the left fingers and then opening the back or again just giving yourself a big hug. Finding a gazing point between that wrist and the arm or just forward as you sit on your perch and breathe in your eagle. Relax and steady. Squeeze those inner thighs together a bit. Use the core. And when you're ready, Take the arms wide, Start to lift up and take that right foot, Reach it back, Landing yourself on a balance beam, Adjust as you need to. Hands to the heart, Take a breath. Let it go. Another inhale. Exhale we're going to bend that left knee tracking that knee towards the toes opening the hips inhale press up reach up Turning a bit to that left side and exhale down. Inhale into the heart. Exhale, Opening those thighs. Inhale, Reach up. Exhale, Ground. Left arm forward, Right arm back. Ground through the feet. Feel the knees. Feel the hips, Lower belly. Relax the shoulders and find your gaze. Out over the left fingertips. Rest and breathe. A little bit of effort, Right? We can relax into it. We can find our focus in the effort. And turn that left palm up. Lift and lengthen through that left side. Exhale, Come back to warrior two. Inhale, Lift. Maybe the gaze follows the hand. Or maybe just stay straight out over the horizon. One more time lifting up. Let's pause at the top. Breathe. Find your focus within, Even when you're looking outward, You can focus your attention back down and in. Through the shoulder, Through the spine, The belly. Hips, The legs, The feet. Now we're going to lengthen through that left side, Stay long here and then reach out over top of that left leg. Okay, Body's over the top of the leg. Drop that arm down wherever it lands. Keep the spine long. Open the right shoulder to the sky. Okay, Take that right arm, Sweep it up and around. Still open up to the sky. We're not falling forward here. As that arm comes up, Pause at the top or into the low back if you want. Feeling that left hamstring, Knees a little soft, Outer right hip. And opening up through that arm. That shoulder. Deep breath. Inhales and exhales. Whole body awareness. Okay, On an inhale, Bend that left knee, Rise up, Bring the feet back together. Come back to Mountain and pause. Notice what you notice. Relax the shoulders. Give the shoulders a little roll. Feel the hips, The knees, The ankles and feet. Feel the breath. Ground lifting up to the sky. Rooting down through the hips through the feet. Relax the arms. Place the hands on the body if you need to, Again, For the breath. Feel that focus within. Bring the arms back down when you're ready. Beautiful. All right, Let's go to the top of the mat. We're going to ground the feet, Take your arms up into the air here. Just bring the hands together for a moment. Lean off to one side, Just a deeper side bend. Inhale, Up through center, Over to the other side. Inhale up. And then fold forward, Arms wide. Touch the earth if that works, Bend the knees. Inhale, A little flat back, Lengthening through the body. Exhale, Fold, Fold here. Hmm. Release the head and neck. Feel the spine, The low back, The pelvis. The hamstrings, The knees, The calves, The feet. Hmm. Ground the hands, Walk the feet back, Downward dog or puppy. Hmm. Inhale come forward Come into a plank. You're going to lower yourself right down to the floor here. Okay, So elbows go back. You can do a little push-up if you want along the way. Do a couple little push-ups if you like or just lower yourself right down to the mat. As you get there, Just bring those arms back in front where we started there in Crocodile. Take a few breaths. Feel the hips release into the floor. The belly ground. Focusing inward, Checking in on the mind. Emotional body. Relax the physical body. Head, The hips, The legs, The feet. Shoulders. Breath calming everything. All right, Now we're gonna do a little half bow here. Put your left arm in front propped up a bit in front of you. Grab onto the right foot if you can. If you can't reach for it, You can always grab a strap or just meet yourself where you are here. You can also roll onto your left side and grab that leg. Now just press the foot a bit into the hand, Opening up the front of the thigh, Doing a little activation there, Arching through the back, Deep breath. Squeezing that glute a little bit. Maybe the knee comes a bit off the floor. And they're just going to fold forward here, Drop the heel in towards the glute, Rest the forehead. Or just bring the head down a bit. And just feel into that thigh, Breathing into the front of the hip. Go into the belly. And then whenever that feels complete for you Slowly release the foot, Just give that lower leg a little circle with the knee. Bring that right arm in front. Oh. Good. All right. Let's rest the right leg. Prop yourself up a bit with the right forearm. Grabbing onto the left foot. Same thing. Press the foot a little into the hand. Ground a bit through that right foot. Ground to the front of the left hip. The belly. Breathe here. Feel your body, Keep your focus. And then we're slowly release forward draw that foot in towards the glute into more of a relaxed posture here Breathing into the front of that hip and down the thigh. Mmm, Beautiful. Release that foot when you're ready. Do a few little circles for that lower leg. You And turn yourself over onto your back. Let the back meet the mat. First time in our practice today. Take the feet a little wider. Let the knees fall together and just bring the hands down to the belly. Elbows relaxed. Have your body relaxed. Just feel the breath. Bringing your focus down to the belly. Rise and fall. Mmm. Lovely. Take your arms a bit wider. Bring your feet closer together. Lift your hips. Place them a little bit to the right. And then roll your knees over to the left. Let's come into a twist here. Maybe take your right arm a little higher. I like to open my palm to the sky. Let your head turn to the right. And just feel some length on that right side as you twist. Breathe into it. Wherever there's. . . Maybe a little tension or tightness. Just hold your focus there. You can even put your left hand there if you want. Breathe into it not with an intention that it has to change but then i'm nourishing my body not judging the tightness, We can be curious, We can be supportive. Inviting the body to relax a bit with the exhale. Where are you holding the tension? Mmm, I believe. Final breath. With an inhale bring the knees back to center bring that arm back Long round to the back, Feet wide. Hands on the belly, Breathe. Feel the spine, Feel the back of the spine and even the inner side of the spine. Lumbar spine ground it supported breathing into center column. Nourishing our spine with our breath. It's so much for us every day. Take the yarns back wide, The feet a little closer together. And then we're just going to lift the hips a little to the left and roll the knees over to the right. Again, Find your twist on this side, Whatever works for your body, Support yourself as needed. Maybe lift that left arm a bit up along the floor, Open the palm if you like. And just feel down that left side, Through the shoulders, Through the rib cage, Down to the obliques, Into the hips. Breathe here now. Find your focus. Where your mind goes, Energy flows, So nourish the body. Relax the body. Deep breath in, Long exhale. Thank you. Bring your knees back to center bring that arm down realign your hips with your shoulders Bring the knees up towards the chest and just do little circles over the sacrum, Over the lumbar spine. Both ways just massaging out the back here I like to do a little zigzag back and forth across my hips sometimes up along the lumbar Whatever feels good for you. Take the feet up into the air for a moment, Lengthen to the backs of the legs. Reach through the heels and then take the legs wide for a moment. Just do a little wide-legged reclining fold here. Opening up those inner thighs, Supporting the legs with your hands. Breath. That focus in the inner thighs notice if the mind drifts Notice the reaching through the heels. Maybe the toes drop a little bit to the floor. And then bring the legs back together when you feel complete. Draw the knees back in, Rock over the back. And then keep the right knee drawing in and stretch the left leg out along the floor. Draw that knee in, Relax a bit through the shoulders. Keep your right hand on your knee. Take your left hand down your shin and just draw the lower half of the leg a little across the body, The knee a little bit towards the center line of the body. Just get a little opening through the back of the hip here. Around the sacrum. Towards the hip joint and again don't let it be too intense just breathe, Find your focus there. Witness the sensation. Body might shake a little bit, Just ease back. Doesn't have to be staying in either. You kind of play with a little bit of movement. You know finding the edge And then slowly bend the left knee, Grab that ankle, Right ankle with the knee and draw the legs towards you, Coming into leg cradle. Just feel into the back of that hip now, A little different. Opening the knee wide. And into the hips, Releasing tension. Yeah. Drop that left foot to the floor. Reach the right foot up into the air. Extend through that leg and lower it all the way to the floor. Rest the heel. Shake out the knee. Feel the hip. Alright, Leave that right leg where it is, Draw the left knee in. And just gently hold it in, Relax through the shoulders. The belly press against the thigh. Take the right hand down the shin a little bit. Slowly draw the lower half of the leg across the body a bit. Feeling into, Again, Now the hip, The sacrum, Wherever you kind of notice that. Don't overdo it. Just maybe ease in and out a little bit. Deep breath. The more focused we are within our body the more we can kind of meet ourselves with what works today. Every day can be a little different in the body. So we need to witness we need to notice so that we can support, Encourage, Ease back. Courage. Slowly begin to bend the right knee grab that ankle with that knee coming into leg cradle grab onto the foot The shin, Opening that knee up to the side. And just breathe here, Feel a little different through the back of the hip. Relaxing through the upper body, The head and neck. Deep breath. Hmm. And you're complete. Right foot to the floor, Take that left foot up, Lengthening through that leg, Reaching through the heel and lowering the leg all the way down on the exhale. Rest the heel, Shake out the knee. Rest both legs out. Do a little body stretch through the fingers through the toes Flex the feet, Give the wrists a little circle again if you like, And then bring the arms down alongside the body. Now just witness sensation to the body. Notice if there's anything else you need. Always honor that. Let the shoulders rest a little away from the ears, Ground through the shoulder blades as we come into our resting posture. Separate the feet a bit, Let the ankles relax. Arms might rest away from the body or rest the hands on the body. Whatever feels supportive. Let the effort fade now Feel your body breathe. Notice the rhythm. Notice the body naturally finding its equilibrium. Notice your focus. Feel the faith. Relax the muscles of the forehead. Good job. The head release into the floor as you relax the neck. The shoulder. Feel the hands rest, The elbows. Fingers. Feel the upper back supported, Draw your attention into your heart center. Feel your heart speak. The belly relax, Soft with breath. Feel the hips releasing into the floor. Sacrum relax, The glutes. Relax to the front of the hips, The hip flexors, The thighs. Hamstrings, The knees relax. Feel your shin. Feel your calves. Ankle. Relax your heels and feel your feet and your toes. Feel the whole body resting. Every cell is receiving the inhale. Nourishing the body. Every cell releasing the exhales. Cleansing your body. Feel your body. Your focus. Bring in a few gentle sounds. The singing bowls to support you. In your rest. You you Bye. Keep your focus. Bye. You you you Witness the stillness to the body. With the subtle awareness. Sensation. Take a breath. Let the breath be a natural awakening. To feel into. Awakening sensation. And breath offers. Noticing your state of mind. And how your body feels as you find movement once again. How is your heart? How are you feeling? Everything connected. Everything's important. Here you are Roll on to your side. Gently bring yourself back up to your seat. Take a moment. Your hands resting on your body. Or on your lap. To sit with that focus. Within yourself. To feel the wholeness of your body. Head to toe. The breath alive throughout the body. Field of energy. Breathing into that space. The mind may drift from time to time but now we know where to come back to. Into our breath, Into our body. To reconnect. With our wisdom Wisdom held within. Guide us throughout our days, Throughout our lives. Drop your attention into your heart space and bring both hands over your heart. This in here. And thank your heart. Your center. For guiding you, Supporting you. And thank your mind for also showing up. Finding focus. Attention. Connection with the heart. We work better together. So bring your hands to prayer in front of your heart and bow to yourself in gratitude. So thank you for showing up today. Gratitude for each other and joining through time and space, Enjoying this practice. Gratitude for anything else you might like to name in this moment. We're sending a little love and light out into the world today. From what we cultivated here. Let's share the sign of Om to close if you'd like to join with me. Om. Bye. Of your palms together. Put some warmth there and your palms over your eyes. Receiving that warmth inward as you slowly open your eyes into the warmth of your palms. Wash your face. Bring your hands back to your heart. Thank you, Mind, Body, And spirit for this practice today. And I thank you for sharing yours. Namaste. Hmm. May this practice serve you well in finding that focus. Come back and enjoy it again anytime you wish. And I look forward to sharing more practices with you again very soon. Sending you so much love. Have a beautiful day. Namaste.

Reviews

What a wonderful class! I love your pace and clear instructions. Thank you for making this available on video 😊💕