Slow Down & Tune In Yoga

Receive this mindful yoga practice to take you gently inward as you explore your inner eco-system of body sensation with breath-aligned movement. This practice is meant for you to take some time with yourself, tuning into physically, energetically, and mentally, with subtle lengthening, strengthening, and inner stabilizing. You will feel more connected to your inner being and calm in your nervous system, supporting you in stepping back out into the external world. This practice is for various levels of physical ability and incorporates meditation as well as sound instruments for relaxation.

Transcript

Hello friends, Welcome. My name is Brenda Mailer. I'm delighted to be here with you today. It's a snowy day here in Nova Scotia, And I thought it'd be a beautiful time to just do a practice for slowing down and tuning in. So I hope you'll join me. And. . . Make sure you have anything you need to support you in the practice today. So we'll use some blocks. I like to put something underneath my knees. And yeah, So this is really an opportunity to just. Make some space for yourself. We're going to get into the body, Tune into the breath. I really invite the mind to slow down. And tune into the body, You know, So we can create a better relationship with our body. We can become more aware of it and move and tend to it as we need to. So let's tune in. Let's slow down and let's connect. Within and a little bit without, Like noticing how you're in interaction with the world around you. But if you can really start to tune into how you are on the inside in that interaction with the outside world, Then we start to cultivate a really vibrant and connected experience in our lives. All right. We're going to start seated. We'll do a little bit of centering first, And then we'll make our way onto the mat. We'll warm things up, Get moving a little bit in a nice, Slow and gentle way. And at the very end, I've got some singing bowls set up here behind me. I'll give you a little sound bath as we close out our practice. And to find our way back to our seat again to connect. So I hope you'll join me for the whole thing. Get comfortable in your seat and we'll start here. You can soften your gaze downward or close your eyes, Whatever feels comfortable for you. We're just gonna start with a breath in through the nose. And out of the mouth. Do that a few times as you need. Sigh. Notice how your awareness drops in. And how that breath feels today. How is that moving through you right now? Let the breath find its own rhythm. You start to notice your focus. Notice where your attention lies. Do you find yourself still distracted a bit from the day? Or is your attention slowly dropping into the now? There's no judgment. Just be curious. Perhaps guide our focus a little bit. Just notice the sounds around you. Familiar sounds in your space or out beyond your space. Maybe curious sound. Feeling into that connection with the world. Notice how you feel. As you hear those sounds. Touch of the air. The warmth of your clothing. Maybe the scent of the space. As your mind interacts with the senses, You'll notice it might drift here or there. Memory surface. Thoughts come in. Just notice. And then come back. You just feel or notice that light streaming gently through the eyelids. The light of the space that you're in. And then the touch, The touch of your body settling into the floor. Touch of the breath moving in and out of the nose. As we slowly guide our focus a bit more inside. As the breath draws in, The chest expands, The belly expands. Diaphragm engages. Then the breath leaves, The diaphragm relaxes. The belly soften. The warm breath leaves the body. I'm just slowing things down. Just taking the mind into our awareness. So notice what other sensations are present in your body right now. Maybe there's spaces that are a little uncomfortable. Adjust your body if you need to. Maybe there's just heightened sensation in certain parts of your body. Just notice those sensations. So don't judge them. See if we can just be curious, Compassionate perhaps. With our body. Always coming back to the breath, The mind starts to drift. Just notice now the expression on the face. Just notice the forehead, Your jaw, Cheek. The head and neck. Balancing over the body. Feel the shoulders. How are your shoulders resting? They engage or they relax. Your elbows, Your hands, How are your hands resting on your body. Feeling the spine, Feeling that length of the spine holding the torso. The rib cage. Heart space. In the belly. You're placing one hand on the heart, One hand on the belly. Just anchoring your mind a bit into your body. You drop your awareness further down. Into your pelvis. You sit bones, Grounding with the earth. Your hip flexor. Your thighs, Your knees. The way down to your feet. Just have the felt sense of the body. Hands resting on the body. Holding your focus down and in. What do you notice? How do you feel? And then witnessing the commentary of the mind. I'm just letting go of the thoughts that we don't need right now so we can tune in a little bit more. For the rhythm of the breath. Through the hands, Through the belly, The chest. The sides, The back of the body. And if you need to, Just. . . Let go of another sigh. Surrender whatever needs to be. Surrender. Maybe it creates a little bit more space for your breath, For your presence to be here in this moment. So as you feel into your own ecosystem, Your internal ecosystem in connection with the external ecosystem. You're the resident. How does the internal influence the external? How does the external influence your internal? Sometimes we need to ease back from the external. Tighten into the internal. And sometimes the internal is a little bit much, So we might distract ourselves with the external. There's no right or wrong. But the practice of slowing down and tuning in helps us. To be in connection. To support ourselves, To witness. What's happening? So just take a couple more breaths here, Anchoring into yourself, Maybe noticing if there's an intention that you'd like to set for yourself. When you feel ready, Bring your hands to your heart if you feel comfortable with that. We're going to open our practice here, Sharing the Son of Om. And if you like, You can join with me or simply receive. Take a deep breath. Oh. You Here we are landing in the space together. So I invite you to come down onto your mat. We're gonna start on our back. So as you lie down, Just notice how your body feels. Your low back is often. . . Tender you might just want to keep your feet flat on the floor let the knees fall together until the body is moving a bit more If you want, You can stretch your legs out along the floor. Just again, Listen to your body. This is the whole purpose. Ah. Little sigh as you surrender yourself into the mat. Just feel the breath. Maybe rest your hands on your belly. If your feet are flat, Let the knees fall together. If the legs are stretched out, Maybe let the feet fall apart. With the hands on the belly, We just anchor our mind a little bit more into our breath. So I want you to do that for just a few breaths here. Witnessing the rhythm and feeling into how that rhythm supports you in slowing down and tuning in. The exhales help us let go Now the inhales, We draw our focus inward. Now as you rest here, Shoulders dropping a little away from the ears, Just let your head roll off to one side as you exhale. Inhale, Bring your head up and across and over to the other side. Just move with your breath here, Nice and slow, No rush. Exhale to one side. Inhale up and across over to the other side. Just following your own rhythm. Following the breath. Whenever that feels complete for you, Just bring your head back to center. Let's take the hands up into the air. We're just going to circle the wrist. Those wrists moving, Spread the fingers a bit, Maybe make some fists as you circle your wrists, Just put them into your forearms. Nice and slow again. There's no rush. They can move together or opposite or in their own way. And then just take the arms up overhead. Lengthen the legs out along the floor if the feet are flat. Just take a deep breath here. Exhale, Let the elbows soften, Let the feet fall apart. Inhale, Lengthen through the body, Reaching the fingertips, Reaching the toes. And exhale. Just let go. Let's do one more. Maybe flex the feet, Toes to the sky this time. And letting go beautiful bring your knees up into your chest bring your arms down to your legs let's just rock over the back Say hello to your spine, To your sacrum and ribs. Hmm. Still aware of the breath. Right. All right, Let's drop the left foot to the floor. Start to circle the right thigh around, Circling this leg. Out to the side, Towards the end of the mat, Face, Across the center line of the body. Just moving that leg in both directions as it wants to, As it feels called. Feeling some warmth build in the hip. Finding some range of movements as we feel into the body. Beautiful. As that starts to feel warm, We're just going to bring that leg perpendicular to the floor. Hold onto the thigh and just circle the lower leg around. Internally and externally rotating that leg. Try not to rush yourself. Keep the knee at a single point. Keep your breath flowing. In both directions. Until that feels good take the foot up into the air circle the ankle get the toes spreading a bit feeling into the ankle the shin and the calf Still deep, Full breaths. Point and flex the foot. And then just reach through that heel length into the back of that leg. Ground a bit through the left foot. Relax through the shoulders, But bring your hands up towards your shin. With an inhale, You're going to stretch that leg out towards the end of the mat and take the arms up overhead. They don't have to touch the floor. Exhale, Bring everything back together again. Move slowly with your breath. Inhale, Lengthen out. Feel the core working, Feel the hip flexor lifting that leg back up, The thigh. The shoulder. Feeling into the body. Mindful movement, Couple more. Pause with the leg back up in the air at any moment if you need to. Whenever you reach that leg back up into the air, Just pause, Reach to the heel for a moment, Lengthen through that leg. And then draw that knee into the chest, Stretch the other leg out along the floor, Take a breath there. Bye. And then drop that right foot down. Just feel into that leg. If you stretch the leg out for a moment, Give the knee a little shake out. Good and then bring that foot flat so left thigh now is going to circle around warming up the hip joint finding that range of movement again on this side as we Keep our breath flowing deeply, Smoothly. Moving that leg in all directions. Feel the body, Feel the hips, The inner thigh. More building. Whenever that feels complete, We're just going to take that thigh perpendicular to the floor. Hold that thigh and move just the lower leg around. So the knee stays steady, Just the lower leg circling. Breath is flowing. Feeling that rotation of your thigh so that your lower leg moves around. A big circle. Good and then when that feels complete take that foot up into the air let's circle the ankle feel the shin the calf spread the toes Going to flex the toes, Reach through the heel. And then just hold that leg up in the air, Lengthening through the back of that leg. Let the knee be a little soft around with the right foot. And then just bring your hands up towards that shin. With an inhale, You're going to open the leg towards the floor, The arms up overhead. Exhale, Bring everything back together again. Moving with your breath. Inhale, Opening. Feeling that core, That hip flexor, Drawing everything back together. A little heat in the belly here. The warps in the body. Moving at the pace of your breath. Connection. A couple more. Reaching through that heel, Lengthening through the leg if the leg comes back up. Bend that knee, Bring it in, Stretch the right leg out, Couple breaths through the back of the hip. Front of the right hip. And then just drop that left foot down to the floor. Shake it with the knees. Through the hips take the arms back overhead Do a little body lengthening. I like to just kind of wiggle my hips a bit, Kind of reach through the right foot, Reach through the left foot. And then just relax the elbows, Relax the feet. Just take a couple breaths. Feel your body. Hmm, There it is. Your attention, Notice your focus. Hmm. How are you feeling? So let's roll off to the side or roll up, Whatever works for you and your body. We're going to bring ourselves around onto all fours. I'm just going to start in a little child's pose here. Take the knees wide, Get the hips back. Maybe reach the arms forward, A little extended child, Head dropping down between the arms, And just sink the hips a little bit side to side as you come in. Feel into the hips, Low back. Belly dropping. With the breath between the thighs and just relax the head and neck. You need to support your head. You can put fists underneath your forehead. How are you feeling here? Always listening to your body as we move through some movement. One and inhale. Bring yourself up. Into tabletop. Inhale through cow, Tailbone crown, Lifting, Lengthening the belly, Engage the back. Exhale, Round through cat, Tuck the tailbone a bit, Drop the head forward. Inhale cow. Exhale, Rounding through cat. I just feel into the spine, The head, The neck. Pelvis, Go back. Billy. Hmm. Moving with the breath. Feel your body. Rounding through the hands with the palms and fingers. As you come into cow, You come into a puppy, Reach the arms forward, Opening up the shoulders, Keeping the hips high. Deep breath here. Or if you want, You can bring your hands back, Curl the toes under, Lift your hips up and come into downward dog. Just a couple of options here, Okay? So downward dog or puppy. We're just going to move with the breath here and do a little sequence that my teacher always called chakra vikathana. Gets all the energy centers opening. So take an inhale. As you exhale, Bring hands underneath shoulders, Knees underneath the hips. Inhale, Cow. Exhale round to your cat. Sink the hips back to the heels, Rounding over the thighs this time. Full breath here. Inhale, Bring yourself slowly up through cow. Puppy or downward dog. Head of the feet, Full breath. Ground through the hands. At the end of your exhale, Bring the knees to the floor. Inhale, Cow. Round through cat. Sink the hips back to the heels, Full breath. Long exhale. Inhale. Bring yourself up through cow on your inhale. Puppy or downward dog. Full breath. And do one more of that sequence. On your exhale, Knees to the floor. Inhale, Cow. Round to your cat. Sink the hips back to the heels. Let's take two breaths this time. Notice how you're feeling. Feel the back body open with your breath. And then inhale, Come up into cow. Puppy or downward dog. Couple breaths here. Hmm. Lovely all right let's step their right foot forward so you can take it up and back first if you want three-legged downward dog or you can just drop your left knee to the floor step that right foot through we're going to come into a lunge I'm just going to do low lunge. If you feel like you want to do high lunge, You can. You might want to have some blocks nearby if you have some. Grounding through that front foot, We're just gonna look straight up and forward here, Grounding down through the both feet, Front and back, Low belly's a bit active. We're gonna take the arms straight up into the air. Relax the shoulders. Connect with your breath. Hmm. Steady gaze. Take an inhale. As you exhale, Arms are going to come down behind. Inhale, Cross up in front. Exhale down as you come up, Opposite arm on top. Moving with your breath slowly. Inhale up. Opening the shoulders, The chest and the back. One more big circle. Next time the arms come up, Just pause there in that lunge warrior, Maybe a little back bend, Ground through the feet, Lift through the crown. Feel your body, Feel your spine, Your hips, Your feet. Your breath. Lengthening upward, Exhale, Bring the hands down. Grab blocks if you have them or just take your hands to the floor. We're going to shift our hips back into a half split, Lengthening that hamstring. Exhale, Come forward and open up the groin, Lean forward, Inhale back. Exhale forwards. And move with your breath If you're in high lunge, You can just drop the knee. And. Or you can stay up to listen to your body As you sink the hips back, Keep your knee bent, Curl the toes towards the sky and let the upper body just fall over the thigh here. Feel into the hamstring, Feel into the hip. All the way down the calf perhaps, The bottom of the foot. Deep full breath. Hmm. And then inhale, Bring the upper body up, Bring that foot back. We're going to come onto the knees for a moment, And we're going to come into a modified dancer. So we're on our knees. We're just going to grab for that right foot, If you can grab it. If you can't, Just meet yourself where you are. You can also do just a little back bed if you wanted here as well. Grabbing onto that right foot feel into the front of that right hip you push the foot just gently into the hand Maybe lift the left arm up. Maybe lift the gaze up. Mmm. Stabilizing through the core. Relax and open. Draw that foot in towards the glute, Deep breath. I'm gonna just drop that foot down, Bring the arms back, Sink yourself back into that child's pose. You can take knees wide if you want or knees together, Whichever feels right for you. Maybe sink your weight a little side to side as you feel into the hips and low back. Checking in. How are you feeling? How's your body? Your state of mind. With an inhale, Bring yourself back up into table through cow bones. Round through cat, Tuck the tailbone, Open the back. Inhale, Cow, Engage into the spine. Lifting the hips and crown, Puppy or downward dog. Ah. This here, A couple of breaths. Hmm. And then when you're ready, We're gonna take that left foot forward. You can take it up and back first, Three-legged downward dog, Or you can just drop your right knee. Stab that left foot through. Come into the lunge, Same with lunge you did on the other side, High or low. Grounding through the feet, Lift through the upper body. Take the arms up. Connect with the breath, Ground down, Lift up, Just gently opening. Steady gaze for balance. This time the arms are going to come forward. Exhale, Arms crossing front forward. Inhale, Rise up behind. And moving slowly with the breath. Exhale down, Inhale up. Opposite arm on top each time. Hmm. One more big circle. As those arms come up the next time, Let's just pause here in that lunge warrior. Little back bend if you like, Round down, Lift up. Feel the front of the body opening, Stabilizing through the legs and feet. Inhale as you exhale hands come down grab those blocks if you have them Drop the back knee. Inhale, Half split. And exhale, Come forward. Again, Always modifying a bit if you need to for your body. Inhale back, Exhale forward, Fade through the groin. Down the hamstring. Down that leg. And the next time you sink back, Let's just pause in that half split, Toes to the sky, Let the knee bend and let the belly come down towards the thigh. Don't have to reach the head forward, Just feeling into the low back, The hip, The hamstring and down that leg. Imagine you're reaching your breath all the way down the tissues of that leg. Hmm. One more deep breath And then when you're ready, Inhale, Rise up, Bring that foot back. We're gonna do the same thing. Modify dancer pose here. You can use a block if you need to to grab onto the foot. Can also use a strap to hold the foot or a belt okay so grounding down through the knees lifting through the crown feel that foot press the hand or press the foot a little bit into the hand just for a moment engaging a bit through the front of that thigh and the glutes And then take the right arm up if you want, A little modified. Dancer pose here, And then drawing that foot in towards the glute, Opening up the front of the body. Relax through the shoulders as you lift the gaze. Steady gaze for balance. Bend to the knee, Okay? If you need something under the knee. Lengthen and exhale bring the arm down bring that foot down take the knees wide safety hips back come into child's pose nice and slow dropping the body forward maybe rest the forehead Just take a few deep breaths, Feeling into the low back, Feeling into the belly. Surrendering. Hmm. Tuning in. With the breath, Smooth out thoughts, Smooth out effort, Big sigh. Oh. When you're ready, Bring yourself. Forward into a tabletop. On and inhales, Kalpo. Exhale around to your cap. Inhale cow. Puppy or downward dog. Pedaling out the feet, Lengthening to the back of the body. We're just opening those shoulders, Grounding through the hands. I'm going to bring feet towards hands or hands towards feet. Curl the toes under. If you're a puppy, Lift the hips up. Fold the belly over bent knees. Okay, Let the upper body release forward over the leg. Keeping the knees a little bit bent, Belly against the thighs, Maybe lift the tailbone just a little bit to the sky as you drop your head forward. A little yes and no with the head if you like. Deep breath to the belly, To the pelvis. Relax through the shoulders. Hmm. On an inhale, Start to sink the hips down. Take the arms wide, Wide arms, Lifting the arms up, Pressing up to the sky, Reaching. Getting a little taller. And arms down. Come into mountain pose. Ground to the feet. Oh. Feel your ankles, Feel your knees. The hip. Give the shoulders a little roll, Maybe shake out your arms a bit. Feeling yourself standing upright here grounding to the feet lifting up to the crown feel the space within and around your body Feel your breath. Bring a hand over the heart, Hand over the belly if you need to, To just anchor your focus inward as we stand tall. Tuning in. Slowing down. All right, Let's take our feet a little wider. When you turn. Right toes towards the short end of the mat, Left toes turning in. Hands into the heart. Take an inhale. As you exhale, Bend that knee. Okay, Come into a warrior two. Now we're inhale, We're going to straighten the leg, Take the arms up. Turn just a little bit to that leg. Exhale, Ground down. Inhale, Back into the heart, Straightening the leg. Exhale, Open the thigh. And he'll reach up, Lengthen. Exhale down let's do one more round of that inhale into the heart grounding through the feet opening inhale lift up lengthen exo ground down so tall through the spine grounded through the feet we're reaching out over top of the reaching out through the fingers front and back so we're not leaning forward okay we're grounded over both feet through the body, Through the breath. Turn the left palm up. Let's inhale, Lengthen through that side. Exhale, Come back to warrior two. Inhale, Lift and lengthen. Exhale back. Couple more. Rounding through both feet as we open up. And then this final time, We're just gonna pause at the top, Lengthen and hold. Hmm. Feel the rib cage open. Feel that left side. Now we're to straighten that leg a bit, Keep the knee a bit soft, Reach up and out all the way around, Lengthening outward over top of that leg, Hand comes down to the shin, Feel the inner thigh and feel the tilt to the pelvis. Spine is long here. We're opening the heart to the sky. Take your right arm and sweep it forward and up. Opening up to the sky. Inhale up and around. And again. Grounded through both feet, Long to the spine, Core is active. Lift that arm up. All the way up to the sky. Relax with the shoulder. Hmm. Feel the inner thigh. And then bend the knee, Come up and out. Bring the feet back together for a moment. Just pause, Tune in. Notice the subtle imbalance through the body. All right, Let's do the other side. So left toes going towards the short end of the mat, Right toes turning in, Hands into the heart, Take a breath. Inhale as you exhale bend that right that left knee Inhale, Press up. Lengthen, Exhale, Come down. Inhale hands into the heart. So open. Inhale, Lift up, Press up. Round down. Get into the heart. Open. Last time, Reach up. Ground down. Feel both feet grounding. Feel the ankles, The knees, The hips, Low belly. Relax your shoulders and just gaze out over your fingertips. And turn that palm up. We're going to lift and lengthen through that left side. Exhale, Come down. Inhale open. Round and lift, Exhale back. Couple more. Slow with the breath. And hold at the top. Going through the ribcage, The hip, The shoulder, Ground through the feet. Side body breath. Now just straighten that right, That left knee. Keep the knee a little soft and lengthen through that side. Reach out over top of that leg. Feel the hips shift back as you reach out. Bring the hand down onto that leg. Core is steady, Heart is open. Take the right arm, Sweep it up and around. Inhale, Up. And around lengthening through that other side of the body. And then as that arm comes up, Just reach it up to the sky for a moment. Open the heart, Looking up a little bit if you like, Or straight out to the side. We're rotating a bit through the core as we stay grounded through our legs. Relax the shoulder. Bend the knee, Rise up. Bring both feet back together. Notice how you feel through your body. Feel the shoulders roll, The head and neck, Maybe open the face. Ah. Jaw open. Feel the spine, Feel the hips, Maybe wiggle the hips, Bend the knees, Shake it off a bit. Feel the groundedness through your feet as you lift your crown back in that mountain pose. Feel the whole body inside and out. Slow down, Tune in. Here you are. All right, Let's go up to the top of the mat. Reach for this guy. Exhale, Bring the hands down through the heart. Maybe touch the earth if that works all right for you. Inhale, Lengthen through the back, Hands to the shins. Exhale, Fold forward, Belly against the thighs, Knees are bent. Hands maybe touch the floor, Hold onto the legs if that feels better. Get the head a little release, Yes and no. The back of the body gently lengthen and open. Hamstrings. Vertebrae Whenever you feel ready, You can bring yourself down into downward dog, Puppy, Or even child's pose if that feels best for you in this moment. Take a couple breaths there, Maybe moving through a few of those postures as you need. Tune in, Listen to your body, Let it guide you. Mmm. Eventually making your way slowly down to the floor. We're going to come right down onto our belly. Into crocodile pose. Stack your forearms, Rest your forehead or stack your fists and rest your forehead. Just give the hips a little wiggle side to side. Let the ankles fall in or out for a moment and just feel the front of the body rest into the floor, Tuning in to your breath. The navel center, Grounding into the mat. Hmm And full breath. How's your interstate? Whatever you don't need. Meet space for anything that's present. Thought or emotion, Maybe there's something that you're moving through right now, Just hold speed. Let's bring our feet together. Tops of the feet ground. Bring your hands back to side of your chest. Elbows back like little grass upper legs. Pubic bone grounds, Feel the tail of the cobra here. Activated through the glutes. Then as your belly presses into the floor, It's going to lift up. Baby cobra you can press the hands in before and do a little bit bigger cobra if you like but i'm just going to do baby cobra exhale come down Inhale, Lift, Engaging to the back. Belly pressing to the mat, Exhale down. Just do a couple more with your breath here. If you want, Maybe hold up there for a full breath. Just rest back in there, Crocodile, Whenever you're done. And back to that crocodile. Release through the hips, Give them a little wiggle side to side. Ah. Thank you all. Hmm. Slowly roll over onto your back. Keep your feet flat on the floor. Feel your spine lengthen out along the mat. Rest your hands. Let the knees fall together for a moment. Hands on belly. Just take a couple breaths. Feel the shoulder blades ground a little away from the ears. Hmm. Just how you're feeling. Energetically, Emotionally, Physically. State of your mind. Let's do a little twist. We're going to take our arms a bit wider. Lift your hips a little to the right and roll your knees over to the left. Just creating a long line through the spine, Lengthening through that right side, Maybe even lifting the right arm. A little higher up along the floor for the shoulder. And maybe turning your head towards that right arm, But tuning down and in. Maybe take your left hand. Just sweep it along the right side of the body. Connecting into any areas, It might feel a little tight, Tense. Deep breath in, Long breath out. Hmm. With an inhale, Slowly bring your knees back up to center. Bring that arm down and just bring the hips back into center for a moment. Ground through the shoulders. Feet grounding into the floor. Do a little bridge here just for the glutes and the low back. Press the feet to the floor, Low back rounds. With an inhale, Lift the hips up into the air. Round through the shoulders to the upper arms and press up through the pelvis. Feel the inner thighs a little bit active. You can always put a block between the thighs as well. The outer glutes active. Just breathe and hold for a few breaths. Pressing those feet to the floor. And then with an exhale, Lower down. Take the arms a bit wider, Resting the spine for a moment. And then shifting the hips over to the left, Roll the knees to the right and maybe lift that left arm up a little bit higher. I like to open my palm to the sky in my twist. Until it feels right for you and your body. Feel grounded. Mmm. Gently opening, Lengthening through. The spine down that left side. Deep breath in, Long breath out. On an inhale slowly bring your knees back to center realign your spine Ah. And just ground through the back of your body. Ah. Feel the spine, Feel the breath. Hmm. Cross your right ankle over your left knee. Create a window here as that right knee draws away, Flex that right foot and then use your left leg to draw that right leg towards you. I like to just hold onto my right foot, My right shin. Okay, Stay grounded through my upper body, Not strained through my shoulders. Just find this in your body. Do what feels right for you. And then maybe just a little gentle rock across the low back feeling into that right hand. I like to actively externally rotate that right knee as well. Just staying a little engaged as I lengthen it. Deep breath. Whenever that feels complete for you, Drop the left foot down, Reach the right foot up into the air. Get that ankle a little rotation, Reach through the heel. And then slowly lower that leg down to the mat. Rest the heel, Shake out the knee, Just let go through the hip. Beautiful bring that right foot flat let's cross the left ankle over the right knee And then draw the legs up and in the other side here. Doing the same thing. Whatever you did on that side, Do on this side. The mind into the body, Feeling into the back of that hip. Gentle movement if that feels okay. Nourishing the body, Tuning in. Exhale right foot to the floor left foot comes up Circle that ankle, Reach to the heel, Lengthen, And then lower that leg all the way down to the floor. Rest the heel, Shake out the knee. And then you might just stretch both legs out for a moment. Give both knees a little wiggle. Maybe feel that wiggle move up into your hips, Into your torso. Giving the whole body a little shake, Even the hands. Just letting all that effort go. If there's anything else your body needs, Maybe a little body stretch. Listen to the body. Honor the body. And then just find your way into relaxation as you're ready. Maybe the feet and the legs separate from each other. The arms separate from the body or rest on the body. Deep breath in, Long breath out. Ah. A little sigh of surrender. All the work is done, Now is the time to receive. Yeah. To take the mind on a little journey through the body. Starting with the scalp, Just feeling the head. Around into the floor. Softening the muscles of the face, Of the forehead, The jaw. Eyes closed or during it looking inward or softened. Feel the neck relax. Sides in the back of your neck, The tops of your shoulders. The shoulder blades ground a little away from the ears, Even lifting the upper back and grounding the shoulder blades. Collar bones relax, Shoulder joints release to the floor and we just open the arms. The elbow. The wrists, The hands, Relax. Nothing to do. Bring your tension into your chest, Feel your breath moving through the torso. Belly rising with the inhales, Following with the exhales. Maybe feeling your heartbeat. I'm just relaxing the back of the heart to the mat. Relax the spine. Draw your awareness into your pelvis. Feel the lower belly. Space within the pelvis. Relax your hip flexors and let your hips feel heavy. Relax the glutes, Nothing to do, Nowhere to go. Relax your legs, Your thighs, Your knees. All the way down to your ankles and your feet. Feel the whole body relax as you breathe deeply. With presence. But effortlessly. Letting go with the exhale. Letting the mind relax, Nothing to figure out right now. Nothing to do. Rest and receipt. I'll bring in a few gentle sounds. The singing bowls for your relaxation. You you you Amen. In resonance to your body. Integration. Your practice. We're ready. And they begin to reawaken. Stretching and just finding a natural opening. Your body deeper breath. As you're ready, Roll over to one side and just take a moment to tune in. How are you feeling? You're bringing with yourself. This practice today. Slowly making your way back up to your seat. We're connected and aware. And as you're ready, Bring your hands maybe onto your lap. Ah. Tier. Add belly and your heart. Thank you. Keeping the eyes closed. Gazing downward. Chasing in. Feel your body. Presence. Where? Relaxed, Open. In body. With yourself. Your inner ecosystem more. Bye bye. More connected. That you can support yourself as you engage with the external ecosystem. Here you are. Bring both hands over your heart for a moment. Just bow to yourself in gratitude for taking this time for practice today. Put the video in your well-being. Your intention. The ability to slow down and tune in. Meaning yourself as you are. Granted for anything else you might like to name here today. Gratitude for all who gather here with this practice, Your time and space. I'll be sending a little. . . Light and love out into the world to all those who need it. Through my heart. Together. So bring your hands to prayer in front of your heart if you feel called and we'll share the sign of Om to close or practice. If you like, Please join with me. Amen. Have your problems together, Build some warmth there. Bring your palms over your eyes, Feeling that warmth inward as you open your eyes first to your energetic palms and washing your face. Thank you, Mind, Body and spirit for this practice today. And I thank each of you for sharing yours. Namaste. So good to be with you. Thank you for joining me. So good. May this serve you well. Ah. As you tune in, As you slow down, As you remember that you can do that at any point of your day, Just simply taking a few breaths. So invite yourself to do that as you need. And come back and enjoy this practice again sometime. Or join me for live practices anytime. All right. Sending you so much love. Thank you again. Message me if you have any questions or comments. And I look forward to connecting with you again very soon. Sending you so much love. No mistake.