Nurture Your Transformation

Enjoy this yoga practice with guidance to support you in meeting change and transformation in your life. Nurture your body and nervous system, as you bring calm and focus to your mind. Feel the energetic transformation from within.

This practice is curated for various levels of physical ability, incorporates meditation, and sound instruments for relaxation. Listen within and discover the support that's always there.

Transcript

Hello and welcome. My name is Brenda Mailer and I'm excited to be here today with you to share. A nurturing yoga practice to support you in finding harmony and balance in your life. I pulled a quick card before I settled into this practice with you and it was the metamorphosis, The butterfly. And this feels really powerful. It's almost spring here where I am in Nova Scotia. And it's a symbol of transformation, A symbol of patience in that transformation. And so I just wanted to share that with you today to invite you to perhaps slow down a little bit and give yourself some grace. With whatever it is that you might be moving through in your life. You know, We can almost feel like sometimes we're in this constant metamorphosis. So trust the process of life and trust the journey that you're on and allow this to perhaps carry you a little bit through this practice today, Okay? So we're going to start with a little bit of seated centering. We're going to connect inward. And then make our way over to the mat. If you have any supports you'd like to have accessible for you, I have some blocks there. I also put a cushion underneath my knees. Just for anything that you might need to support you as you move through the practice. And if you don't have those types of supports, Just meet yourself where you are and do the best that you feel is right for you. Always feel like you can adapt the practice to whatever it is that your body needs and whatever it is that you need. So I'm just here offering you options and guidance. But please listen to your body as much as you can, Okay? So, And as we move through the practice, Try not to feel like you need to watch me. Really feel into your own body as you move through the practice. Allow your eyes to close when you want. If you're not doing the exact same thing as me, That's okay. Just trust your own flow, All right? Trust your metamorphosis, All right? So let's see how we transform from the beginning to the end of this practice. So we're going to start just seated here. If you're comfortable closing your eyes, Please close your eyes. If not, Just soften your gaze downward. And we're going to start with just a few breaths, Just gently in through the nose. A little side to the mouth. Get into the nose. Ah. And as you exhale maybe just letting go of anything that might be weighing on your mind or at least making some space from the things that we might be experiencing in our lives. So they can be in the field but they don't have to be right in the center. Let your breath find its own natural rhythm. Perhaps in and out through the nose. And just start to feel your body settling into the space. The connection to the floor beneath you, The space around you, Familiar sense and sounds. And then just scan the body. Notice how you feel through your face. Is your face tense through the brow or your jaw? Just observe. Try not to judge. How does your head feel balancing over your body, The tops of your shoulders and upper back? Notice how your arms are resting, Your hands, Your fingers. And just feel that connection down through the spine all the way to the root. Holding your body upright. The breath expanding and contracting around that navel center, Around the heart space. Just observing that rhythm, Observing any sensations down through your hips. Notice how you feel through the hip flexors, Your thighs, Your knees, Your feet. Just bringing in some mental awareness of our body, Interoception. Is that a little hello to the body with the mic? And then maybe bring a hand over the heart, Hand over the belly. Connect a little bit more into your breathing, Into your center. And just take a moment to observe a little bit more of your inner state. Know we can kind of soften away from some of that mental thought the agenda But it often has a little remnants in the body still. So notice how you're feeling. Just be aware still of the mind. Allow the breath to begin to soothe you a little bit. Hand on the heart is a little soothing. Hand on the belly, Grounding. Allow yourself to feel held in this moment, Supported. First, By yourself. The space around you. In this time. You've dedicated for yourself here today. As you check in with yourself, Notice how you feel and what you might need as you move through this practice today. Physically in your body is there anything you need to tend to mentally in the mind, You know, Making some space or holding some space for anything on your mind. Emotionally. Just making space for that too. Whether you're feeling joyful and light or maybe a little heavy or anxious. Try not to judge. Just allow what is to be there. Hold some compassionate curiosity for yourself. Take a breath in. And say out. Here we are. So I'd like you to bring your hands into prayer in front of your heart. Just honouring any intention that you'd like to set for yourself today. Maybe a gentle intention of, You know, I meet myself with compassion. I'm open to my experience. Maybe I surrender some of my worries. Never feels helpful for you. I trust the transformation that I'm in, That metamorphosis. And then if you'd like, Join with me. We're going to open with the sound of ohm. You can take a breath in. Om. Mmm. Beautiful. When you're ready, Make your way down onto your back. And we'll start there. And as you can see, I have some singing bowls set up for relaxation. We can look forward to that at the end. So just lie down on your back. Maybe your legs want to stretch out. Maybe your feet want to be flat on the floor. Notice what feels right for you. Maybe choose one, Choose the other. Notice how the body responds. I'm gonna bring my feet flat on the floor, Knees falling together, And then invite you to place your hands. On your belly, Maybe a little bit towards the lower belly, Just inviting that breath a little deeper into the body. Maybe a little sigh as you feel your back settle into the floor and connect into your breathing. Maybe your eyes are closed. And just noticing any sensations through your body. Hmm. Want to connect into our breath so it can guide us as we move through our practice. Always coming back to it for support. For connection, Anchoring the mind. And calming the nervous system. If your feet are stretched out, Bring them flat on the floor. We're just going to warm up the hips a bit here first. Just circle the right thigh around. Warming up that hip joint. Getting a range of motion for this leg today. Or the hip joint and switch directions at any point that you feel ready. Go back and forth a few times if you want. Just feel into that joint. And then draw that knee into the chest and just stretch the left leg out along the floor. Relax in the upper body. Hmm. And then place that right foot on the floor. Let's do the same with the left tip. We're just going to circle that thigh around. Warming up the hip joint, Maybe taking the hand along the leg for a little connection or support. Feel that heat build. Whenever that feels kind of good a little warm bring that knee into the chest stretch the right leg out Take a couple of breaths there. Healing into the hip. Relaxing through the torso, The shoulder. Bye. And draw both knees into the chest for a moment. Take the feet up into the air. And let's circle the ankles. Just get those ankles moving a bit. Get those feet moving. Spread the toes. They might move together or a little sporadically with each other. Pointing and flexing. Keep the knees soft and just reach through the heels, Lengthening through the backs of the legs. Thank you. And then draw the knees back down, Take the feet to the floor and let the knees open wide into a butterfly. It's going to bring a reclining butterfly in here. Take the hand straight up into the air, Circle the wrists. Now, If at any point it's too much for your inner thighs, You can always put some blocks on the other sides of the thighs or just bring the knees together at any point. As you circle your wrists, Maybe make some fists and just get those fingers moving or whatever feels right. Maybe shake the hands out for a moment if you want. Bring your hands together after and interlace your fingers. We're just going to inhale and take the arms up overhead, Lengthening through the torso. And then exhale, Bring the arms back down to the pubic bone. Inhale, Take the arms up. Keep those fingers interlaced. Let the elbows soften a bit. Exhale come back down so work with your shoulders meet yourself where you are Lengthening up, Exhaling down. A couple more with the breath. And the next time the hands come down towards the pubic bone, Take them to the outside of those thighs, Gently draw the knees together and then take the feet wider on your mat. Create a basket with your arms, So your hands are on your elbows or your forearms, And they're right in front of your chest. So feet are wide, Basket with the arms, Take an inhale, And as you exhale, Take your knees one way and the elbows the opposite. Inhale, Come up and through to the other side, Exhale, Pause there. And just move with the breath here, Inhale through, Exhale, Pause. The head can stay stationary or it might move opposite to the arms or maybe follow the arms. I'm going to go opposite to the arms, Just following my knees a bit, Getting a little twisting through the spine. Feeling into the front of those hip flexors as the knees go wide from side to side. Anything else you might notice in your body? Now if you feel called to pause on one side and just deepen in. Pause there. Whatever you do on one side, Do on the other. Yeah. Maybe another little sweep side to side, Just noticing how you're feeling here. Then come back to center, Reach the legs long, Take the arms overhead, Do a big body stretch. Inhale. Soften as you exhale, Let those elbows bend. And then inhale, Lengthen up. And exhale, Roll yourself up or roll over onto your side. You're going to come up onto all fours. So let's just take a moment and start in Child's Pose here. Take your knees wide, Maybe reach the arms forward, Feel into the low back. Belly dropping down between the thighs. Just feel into your body. Feel that breath reaching down towards the low back, Towards the sit bones. Just take a moment to check in with your mind. Notice your thoughts. Just make space for this time, This moment for yourself. Follow your breath. With your next inhale, Bring yourself up. Come up to table, Knees underneath the hips. Exhale, Round through cap, Tuck the tailbone, Drop the head. Inhale, Cow. Tailbone crown, Lift. Belly lengthens. Exhale, Cat. Belly squeezes that breath though, We open the back. Moving with your breath here, Cat and cow. Getting energy moving through the spine. Next time you come into cow, Pause there. Take the arms forward, Keep the hips high and come into a puppy stretch. So we're opening up the shoulders, Lengthening through the spine. Hips up in the air. This is always a great alternative for downward dog. You have sensitive wrists. Maybe the shoulders. Take a deep breath here. Feel the heart dropping a bit towards the floor, Head between the arms. And then inhale, Bring your hands back underneath your shoulders. Exhale, Round through cat. Inhale, Cow. This time puppy again or dour dog. Pedal out your feet in downward dog. Open up the backs of the legs. Feel the hamstrings, The calves. Folding from the hip crease, Lengthening through the spine, Ground through the hands. Feel your heart kind of dropping towards the feet. This deep breath, You're opening up the back of the body. Hmm. All right, Let's take the right foot forward. You can reach it up and back first for a three-legged downward dog or just drop that left knee. Step that right foot through. We're going to come into a lunge. Hands to the knees. Now, If you want to come into high lunge, Feel free to do so. Ground through the feet. We're going to lift the arms up into the air. Ah, And just find a steady gaze out in front of us here. Relax through the shoulders. Connect with the breath. You can inhale as you exhale drop the arms down and back inhale sweep the arms up in front exhale down back inhale up and through Following your breath. I like to cross the opposite arm on each as I come forward on each sweep through. Getting the shoulders moving more. Inhale, Bring the arms back up. Let's pause there. Maybe lift the gaze. Open up to the front of the body. Deep breath, Ground down through the feet, Lift through the crown. Inhale and as you exhale, Bring the hands down. If you have a couple blocks, Grab them. If you just have the floor, Take the hands to the floor. Just going to move forward and back here a few times, Opening up that hamstring. Inhale back, Half split. Exhale, Come forward into a lunge. Inhale back. Exhale forward, Noticing how you feel through that hamstring. Now, If you need any protection for that back knee on the floor, You can always grab a blanket or pillow. Sometimes it's a little sensitive. The next time you think back, Let's just pause there. Fold the belly over the thigh. Let the. . . Toes reach to the sky. Ah, Nice deep breath. Amen. Inhale, Come up. Now turn yourself to the side. So that foot is now flat on the floor. Bring the arms up into the air. So you're right on top of your left knee. Arms up into the air take an inhale as you exhale drop the right arm down and just lengthen out through that left side Inhale, Bring that arm up. Exhale down. One more time with the breath. Inhale up. Exhale, Come down. Let's just pause there. Now try not to press on that knee, Ground through the foot, Feel the inner thigh and open up that left side of the body. Good. Inhale, Come up and bring that arm down. Bring that leg back and let's come back into child's pose and just take a couple breaths to rest and receive. Let's feel the integration. Deep rest, Long exhale. Hmm. How do you feel? On your next inhale, Bring yourself back up through cow pose. Let's round through cat, Feeling into the hips, The shoulders. Inhale, Cow. Into puppy or downward dog. You notice how you feel as you pedal with the legs this time, Maybe a little different through the right and left leg. Shoulders opening. Externally rotating the arms so the shoulder blades spread. Grounding through the balls of the feet, Heels just hovering on the floor. We're going to take the left foot forward. If you want, Take it up and back first, Lengthening through that side. And then bringing that foot through, Coming into your low lunge or your high lunge, Whatever you did on the other side. Let's ground through the feet, Find a gazing point forward of us and lift the arms up. Relax through the shoulders. Connect with your breath. Feel the lower half of your body grounding, Lengthening through the front of that right hip. On an exhale you're going to bring your arms forward this time cross in front and you'll rise up behind Exhale forward and down, Inhale up and back. And opposite arm on top each time. Another big circle. Then bring the arms up, Pause there, Lunge warrior, Little backbend if you like, Grounding down, Lifting up. Feel your whole body. Lengthen exhale bring the hands down grab the blocks if you have them we're going to inhale back half split Feeling that hamstring, Exhale forward, Lunge. Inhale back. Now if you're in high lunge, You just drop your knee to the floor obviously and move through this with me. Sorry, I didn't mention that on the other side. Inhale back Exhale forward. Now as you lean back, Let the knee bend just a little bit. Let the toe reach to the sky and fold forward over top of that leg. Feel the hamstring, The hip, Maybe down into the calf. Hmm. Ah. Right, Inhale, Come up. We're going to take that leg out to the side now. Rounding that foot to the floor i like to have the foot kind of same direction as my face but notice it feels right for your hip over top of that right leg we're going to take the arms up Relax through the shoulders, Lift through the crown. Inhale. As you exhale, Left arm down, Open up that right side. Inhale, Come up. Exhale, Over. Again up. Exhale over now i like to just move with the breath like that a few times because it kind of gets things moving rather than just a stagnant hole There's dynamicness to it. So even here, You can kind of inhale up a bit, Exhale, Lean in. Grounding through that foot feeling the inner thigh inhale bring it up and arms down. Good. Come back to your child's pose. Take a couple breaths there. Maybe you want to support your head or take your hands back towards your feet this time. Maybe sink your weight a little side to side with the pelvis. Just getting things moving as we rest and receive. Feel that energy flow. Where do you feel the breath in your body? Hmm. All right. One more breath here, Letting go. Now we're going to bring ourselves forward. Now you can do cat-cow again if you want. You can come into a plank. I'm going to do a knee plank today. You can do toe plank if you've got a little extra energy. And listening to your body. So you can be up on the toes, Really pressing those arms into the floor. Do a little cat-cow. We're just going to make right back to downward dog or puppy. Think of your breaths once you get there. Ah. Noticing the difference through the body. Then bring yourself into a forward fold. If you're in puppy, Curl your toes in or lift your hips up. If you're in downward dog, Walk your feet and hands together. Let your belly rest over the thighs, Knees have a little bend in them and release the upper body forward in the head. Forward as it feels right for you. Let me release a bit to the shoulders, Give the head a little yes and no. Amen. You're going to bend the knees and slowly rise up. Look up and lift like you're coming in through chair pose, Lifting those arms up, Pressing through the feet and rising to stand. Get long through the body. Exhale, Bring the arms down beside. Come into a mountain pose. Feel your feet grounding. Feel your ankles, Your knees, Your hips. Give the shoulders a little roll if you want. Maybe shake out the arms for a moment. Thank you. Feel the body, Feel the breath. Go there. Ankles, The knees, The hips. Spine, The back. The heart. Shoulders, Elbows, Hands, Head and face. Whole body awareness. Here you are. Hmm. All right. We're going to take a step towards the front of the mat. So right foot stays forward, Left foot comes straight back. We're going to stand on two ski tracks. Okay, So you're kind of the hips are going forward towards that short end of the mat. Hands can be on the hips or interlaced behind you. We're going to lift through the upper body. And then we're just going to fold forward here. Stay long through the spine. Draw the shoulder blades together. Try not to reach with your chin. Inhale, Come up. Reach with the heart. So exhale, Tip forward. Inhale, Come up. Just tip and hold here. Let that knee be a little bit bent, Feel into the back of that hip. Drawing those shoulder blades together. Long through the spine. Bend that knee, Rise up. All right, A little balance here to take ourselves forward into a warrior three. Doesn't matter how high up that leg comes. And if you want to do a different balance. Listen to your body. If you're in warrior three, Reaching through that back heel, Keep the standing leg bent and just take the arms out to the side. Come up and out as you need to. And then just come back and land. Good. Now we're going to land ourselves more in a balance beam. Bring the hands into the heart and just take a breath. Inhale. As you exhale, Bend that right knee. Knees towards the toes. Inhale, Take the arms up, Straighten the leg. Exhale, Ground down. Feel the inner thighs. Inhale into the heart. Exhale open. One more time, Up, Reach up. Exhale, Come down, Warrior two. We're gonna hold here. Steady through the feet, The knees, The hips. Feel the shoulders relax over the pelvis. Just breathe. Hmm. Turn your right palm up. Inhale, Let's lengthen through that side reverse warrior. Exhale, Come back to warrior two. Inhale, Lift and hold. Exhale back. Finally come up and pause. Breathe here. Grounding down through the feet, Lengthening through that side, Deep breath. Straighten that leg a bit. Keep the knees soft. Inhale. As you exhale, Reach out over top of that right leg. Bring the hand down onto that shin and open the left shoulder towards the sky. Pause here. Sweep that left arm forward, Up and around, Big circle through that left side. It around. Exhale down, Inhale up and around, Maybe hold at the top. Or just take it right into the low back. If that feels better for you today. Feeling the feet grounding, Feel the inner thighs, The hips, Low belly. Leg through the spine, Open through the heart. Bend that knee. Rise up. Bring the feet back together. Take a moment to pause. Notice your body. Feel the subtle sensations, A little imbalance. Let the effort go. Maybe give the shoulders a roll, Feel into the neck. Shake out the knees, Shake out the arms. Give the face a little stretch. All right. Feel the body. Deep breath. Letting go of the effort, Resonating in the experience. Hmm. Get everything calm. Let's balance things out. Standing for left foot forward. Right foot steps back onto two ski tracks. Okay, So we're going forward. The feet aren't right on a balance beam. They're a little wider apart from each other. Hands to the hips are interlaced behind. Lengthen through the spine. Lead with the heart. Inhale. As you guys sort of tip forward here, Lengthening the back of that leg. Inhale come up Exhale, Tip. Grounding through both feet. Email up. Exhale, Tip and hold. Okay, Let that knee bend a little bit, Feel the hamstring, Maybe draw the shoulder blades together a bit. Lengthening through the spine. Hello. All right. Now we're going to come forward. Release the arms. Bend that knee. Come into our balance. Warrior three. Lifting that back leg. Keep the spine long. Take the arms wide. Any other balance of that if you did on the other side Hold for as long as it feels right for you. And then we're gonna step it back. Bring the hands to the heart, Lying yourself up on a balance beam with your feet. Let go. Take another inhale. As you exhale, You're going to bend that left knee. Now adjust your feet so the knee is over the ankle. Inhale, Press up, Reach up. Exhale, Ground down. Inhale back to the heart. Exhale open wide. Inhale up. Lengthen. Exhale, Grand down. Let's hold here, Knee over the ankle. And your thighs open, Lower belly's a little active as we breathe. Just relax into the effort of it. Hmm. Turn the left palm up. Inhale, Let's lengthen through that side. Exhale come back. Couple more times. Inhale up. Open from the hip to the shoulder. Exhale. Inhale up and hold. That length all the way up through the fingertips. Mmm. Deep breath. On an inhale, Straighten that leg. Keep the knee a little soft. Lengthen through that side. Shift the hips back as you reach that arm out over that left leg. Just rest it on the shin. Open the heart towards the sky. We're grounding through both feet. The legs a little bit bent with that left leg. Take your right arm sweeping forward and up. All the way around, Feeling through the body, Through the shoulder. Inhale, Up and around. Hmm. Again. Up, Hold at the top. If you like, Opening the heart to the sky, Or maybe take that hand into the low back. If it feels right for you. Notice how you feel. Hamstring. With spine, Low belly. Your breath. Hmm. Bend the knee, Rise up, Come back to mountain pose. Take a moment to just pause, Shake off the effort. Hohohohohoho! Just rest and be. Let's take a moment here. Feel the body, Feel the breath. Remembering that there's time to do and then there's time to be. But even in the doing, Recognizing the being. Hmm. Thank you. Deep breath, Long breath out. How's your state of mind? How are you holding the body? How's the body holding you? You feel that connection all the way down into your feet. Fingertips. All right, We're going to take our feet just a little bit wider, Toes open just a bit. We're going to come down into a squat, Into a garland. Inhale, Hands up, Bring them down through the heart space. Now you can put the elbows right on the knees and just kind of pause here if you've got sensitive knees. If you can, You might drop all the way down. Make sure the knees and feet are in a similar direction to each other. You can press the elbows against the knees and lengthen the spine up to the sky. If this is too much just bring your seat right down to the floor. You can do this with the feet just kind of stretched out a bit in front of you. Lengthening through the back. Opening up through the pelvis, Deep breath here. Thanks. They're just going to sit right down onto the floor. Use your hands to support you if you need. Bring the feet together, Coming into that butterfly. Holding on to the feet. Just give the knees a little shaky shake. Okay now we're not going to pull too much forward. If you need something to sit on, Sometimes a little bit of height at the hips is helpful. Lengthen through the body and just hold on to the feet without pulling. Inhale and just lean forwards just using your hands as a little bit of an anchor but not pulling a lot Opening up through the hips, Through that low back. Lengthening through the spine, Through the crown. Try not to pull a lot. You might pull just a little bit. Try not to pull a lot. Take an inhale. Remember, We need to be patient with the forming of life. Through our metamorphosis, Through our change, Our transformations. That we can't rush things. Now take the hands just a little bit forward and round through the back. Just be gentle with the spine here. There's nowhere to get to. We're just doing a little opening. Hmm. And then in your roll up. Now take your knees back together, Stretch the feet out along the floor. And just give the knees a little wiggle. We're going to bring the right foot right beside the left knee. If you want, You can cross it over. I'm just going to keep it beside. Left hand is on the knee. We're just going to lean back into that right arm and create a little line from the hips all the way up through the crown. Take an inhale. Exhale, Twist to the right. Try not to pull again. Use your core to like twist yourself to the right. Grounding with that back hand, Lengthening through the spine and just breathe. Inhale, Tall. Exhale twist using the core a bit to twist Hmm. Deep inhale, Long exhale. And he'll come up through center. And untwist. Bring both feet flat for a moment. We're going to lengthen through the back of the body. Reverse table. Okay. We're going to inhale. Lift the hips up. Now notice how your wrists feel. If you need to adjust kind of the placement of your hands, They can go wide towards the toes. Whatever feels right for you, Lift the hips up as high as you can and keep your chin tucked or your head horizontal with the floor. Okay, Breathe here just as you need to. Come down, Maybe try it again. Squeeze through the glutes, Lifting through the pelvis. Deep breath. Inhale and exhale, Come down. Beautiful. And we're going to stretch the right leg out. Keep that left knee bent and just lean a bit back into that left arm. Right hand comes to the knee. Long from the tailbone, Sit bones up through the crown. Exhale, Twist to the left. And hold here for a few breaths. Hmm. Doing that core, Twisting, Exhaling, Squeezing out the breath. Amen. In here long. Exhale and twist. Bring the feet together and you're just going to roll yourself right down onto your back, Feet flat on the floor, Spine lengthens out. Hands resting on the belly. Let the knees fall together and just take a couple deep breaths. Let the effort go, Integrating. Hmm. Now feet wide. This time just keep the arms wide as well on the floor. Take an inhale and as you exit, Roll the knees off to one side, Opening up through the front of that hip flexor. Inhale up and through. Exhale to the other side. And just move with the breath here again a few times, Rocking over the low back. The sacrum. Maybe the head goes opposite to the knees this time. And then come back to center whenever that feels complete for you. Draw the knees up into the chest and just rock a little higher up along the lumbar spine. Take the feet up into the air, Reach to the heels, Lengthen through the back of the leg. Knees are a little soft. And then just open the legs up wide, Reclining wide leg before it falls. Opening up those inner thighs hold on to the knees try not to pull the legs apart Just again, Support and breathe, Gently lengthening, Gently opening, Trusting the journey. Nowhere to get to. Be as you are here today, Feeling, Sensing, Witnessing. And then bring those legs back together. Long through the back, Through the legs, Through the heels. Just let those feet rest. Right above the leg so let the knees bend as much as they need to stop reaching to the heels and then just take the arms straight up in front as well it's a little dead bug here learning some of the. . . Fluids of the legs and arms. Down towards the heart, Towards the body. Restoration. Deep breathing. Okay. Yeah. Long side out and then bring the knees back together to the chest, Bring the hands down. Bring those legs down to the floor. Stretch the legs out. The knees a little wiggle, Kind of wiggle through the hips, Maybe the upper body, The hands. Shake out the effort of your practice here today. Oh. If there's anything else that your body needs, Please honor that. Or just let the feet fall away from each other. Maybe the arms fall away from each other or rest on the body. Around through the shoulders. Away from the ears and feel the head rest into the mat. Eyes closed if that feels okay and take a deep breath in. Pause for just a moment at the top and then a long slow exhale out. Do that a few times. Inhale in. Pause at the top. And Bye. As many of those as you need to really slow down the mind, To slow down the body. Come into this restful integration time. Shavasana relaxation. Feel the toes relax. Feel the feet and the heels heavy. Because the shins and your knees relax. Goodbye. Glutes relax, Let the hips feel heavy. Open through the front of the body. Little curve of the lumbar spine. If you need anything under your knees be sure to have that. Support your low back. Feel the upper back grounding into the floor, The spine, The shoulder blades, The ribs. Feel the lightness through the belly. The chest with your breath. Collar bones relaxing, Shoulder joint. Upper arms and elbow. Feel your hands and fingers relax just as they are. Neck relaxes, Head heavy, Relax the scalp. Forehead, The cheeks, The jaw. Feel the whole body resting in stillness and the light coolness of the breath drawing into the nose. Belly rising. And the warm breath leaving the body as the belly falls. Nothing you need to do. Your body will breathe. This is your time to rest and receive. While you rest I'll bring in a few gentle tones and sounds. To support your relaxation. Ah. Witnessing. Supporting your breath. Thank you. Let me say your feelings. Sensation. Move your mind. In your back if it's wandering. This is how you are emotionally. Your well-being. All that you've cultivated here today integrating and continuing to support you As you begin to reawaken. This restful state. Need some gentle movement, Fingers and toes. Rolling over. Tearside. Pausing and reflecting. What are you bringing with you from your practice today? Physically, Energetically, Mentally, Emotionally. Come back up to your seat. Keeping your eyes perhaps a bit closed. Maybe resting your hands on your lap. On your heart and your belly. Keeping your attention inward. Just be with yourself for a moment. Well, Then gratitude. For the connection that you've cultivated here. With the support. Clarity of mind. The harmony in the body. The ease of your breath. And perhaps a little reminder as we move through this journey of life as we neat moments of change or transformation. That when we come back to ourself, To our breath, Our body. We calm the mind and we. . . Accept the change of that journey. We accept the metamorphosis. Of life. With a bit more grease. Some faith perhaps and understanding. You are so supportive. Feel that in your body. Let your mind remember it. When it needs it. So here you are. Remember this connection. Whenever you need to. Bring both hands over your heart. And bow to yourself in gratitude to say thank you for showing up today. And send a prayer. Gratitude for anything else that you'd like to honor here in this moment or perhaps dedicating some of this peace and harmony we've cultivated into the world. All those who need it. I invite you to share in the sound of Aum as we close this practice here today. Deep breath. OM OM With your palms together, Keeping your eyes closed for a moment. Feel that warmth build, Placing your hands over your eyes, Receiving that warmth as you open your eyes first to your palms. The warmth of transformation as we wash our faith. Amen. Bringing hands back into the heart. Thank you, Mind, Body, And spirit for this practice today. I thank each of you for sharing your. Namaste. If you enjoyed this practice today, Please be sure to follow me, Come back and enjoy this practice again or some of the others that I have available on here. So. Wishing you well as you move through this day. Maybe you remember to be present to the change and transformation, To trust the unfolding of life. Remember your strength. Remember yourself. Sending you so much love. Here you are.