Hi there.
I'm so glad you are here.
Thank you so much for tuning in to this seated TCTSY practice.
My name is Michelle and I am so grateful to be here with you today.
For this particular TZTSY offering,
I will be facilitating from a seated position.
You're always welcome to choose any orientation that your body feels interested in exploring.
So while I will be facilitating from seated,
You're welcome to choose any position,
Which will be offered through the practice today.
And if you're interested in learning more about TCTSY,
This particular type of trauma-sensitive yoga,
Please feel free to explore the introduction video on the channel that is linked below.
All about TCTSY,
The foundation of the practice,
A little bit of history and background.
That can offer a bit more information for you there.
And that link is right in the notes of this video.
And then perhaps a little note of awareness before maybe moving right into the practice is If there's anything that you would like to use for your practice today,
You're welcome to maybe receive a moment,
Gather anything that you might like to have available for you.
Maybe you're choosing to be seated in a chair.
Maybe you're choosing to bring in a mat or a blanket or a cushion of some sort.
If you're looking for a floor practice.
Anything at all,
Receiving some time to gather that for yourself.
And then before moving right in,
I like to offer that the practice will end and this video will end with a closing well wishes for you.
So a note I like to offer at the beginning here is if this content ends up aligning with you or feeling resonant with you in any way at all,
I would be deeply,
Deeply grateful and appreciative if you feel called to engage with the content in any way,
Whether that's commenting,
Sharing this link with someone in your community you feel it might connect with.
Um.
.
.
Anything at all,
Anything you might feel called to.
That's a few ways of maybe expanding this wider access to trauma sensitive content and I'm so grateful for your consideration.
Thank you.
And then lastly.
You're always welcome to turn this video off at any time.
You are always in charge of what you choose to do or not do with your body.
So at any moment,
You can always feel free to pause,
To revisit whenever it might interest you to revisit or not at all.
So I wanted to offer that before we get in.
Alright.
Thank you for listening.
Whenever you feel ready to and if you're interested in exploring TCTSY yoga practice here today.
You might begin to orient yourself into any seated position that interests you.
Maybe you're choosing a completely different shape.
Maybe you're more interested in standing or a different position.
And perhaps as you begin to orient yourself in any position that interests you,
You might begin arriving here.
In this moment,
In your body.
In any way that interests you.
Maybe for you that looks like adding movement to your body in some way.
Maybe shifting your weight side to side,
Exploring.
The support of your seat beneath you or any support underneath you.
Underneath you,
That support in you.
Maybe it looks like leaning side to side or rocking.
Or maybe.
.
.
Arriving in this moment for you looks like finding a particular shape.
Maybe stillness in your body as well.
What finds is what's finding to be interesting to you in this moment.
And maybe you discover somewhere you like to stay,
Whether you're adding movement or maybe settling into stillness.
Or if you're interested in a particular movement of maybe adding some sort of movement or shape to your spine.
You might begin to orient yourself towards your center.
And there's two different shapes that you might choose to begin with.
One of those shape options could be to move into an arched shaped spine.
So that might look like drawing your heart forward,
Maybe lifting your chin,
Lengthening and extending your spine.
Maybe adding a slight arch.
Or perhaps the second shape option you might try out for your spine could be to round your spine.
Maybe leaning back as you might round your spine,
Maybe tucking your chin.
And you might try out one of those two shapes.
Maybe you're not sure which one you'd like to begin with.
You might explore both of them.
Maybe you're choosing to find stillness in one of those shape options or you might be interested in adding movement,
Perhaps alternating between.
That lengthening of your spine and maybe rounding.
If you're choosing to explore this shape in any way,
Maybe there's felt sensations somewhere in your body,
Maybe along your spine.
Maybe in your chest or your upper back or Maybe somewhere else.
Possibility of maybe noticing potential sensation somewhere in your body.
As you might choose to explore this shape or movement.
Or maybe you're exploring something completely different.
If you're choosing to move,
Alternating between these shapes,
You might discover somewhere you'd like to stay as you might find your own rhythm and pace of movement.
Or you might be interested in potentially adding.
Arm movement with your spinal movement.
If you're interested in exploring that option,
Maybe as you lengthen your spine,
You might even slightly lift your chin,
You might choose to open your arms to the sides,
Maybe bending your elbows,
Extending your elbows away from each other.
Maybe as you round,
You might bring your forearms towards each other as you might round and tuck your chin.
Maybe adding the option of bringing your arms into movement with your spine.
Maybe a simultaneous movement.
As you might arch and round,
Your arms might open and close.
At any time you might discover that you'd like to stop or try something completely different.
You're always welcome to choose what feels most interesting to you.
You're always welcome to stop at any time for any reason.
You're never stuck.
Maybe exploring here for another moment or two if you're interested.
And you might discover somewhere you'd like to stay or if you're interested in exploring something different.
You might begin to return to your center.
Maybe you add in any movement that you feel called to in your body,
If any at all.
And then if you're interested in exploring an option of perhaps a side bend next.
Maybe you begin to move towards the front of your seat.
If you're in a chair or if you're in a different position,
You might begin to add some space between your feet,
Whether you're in standing or even seated.
Maybe adding some space between your feet.
And then as you're ready to,
You might begin to lean your torso towards one direction.
Either side,
Maybe your arm rests on your leg that's there on that side.
And you might choose to extend your opposite arm up and over any amount,
Maybe reaching and lengthening.
The one side of your body.
You might choose to extend your arm overhead.
Maybe you choose to.
Add movement to your arm as another option by bending your elbow towards your side and then re-extending your arm.
That might be one way you might choose to move your arm if you're looking for movement in this side bend.
Or you might choose arm circles.
Maybe you start to make some circles with your hand and your arm.
The size of the circles you make is up to you.
You could change direction at any time.
Maybe you'd like to explore a few different options.
Maybe there's something different you're interested in trying.
Maybe movement,
Maybe stillness,
Your choice to make.
And you might discover somewhere you'd like to stay.
Or perhaps you might be interested in a different option that might engage muscles along the side of your body,
Maybe in your obliques or your abdomen a bit more.
By bringing your hand behind your head,
Your bent elbow might reach towards the sky.
And then in your own time,
You might begin to move your bent elbow towards your leg or your thigh that your arms supported on.
Then you might extend your elbow back towards the sky,
Maybe adding a curling movement.
This might be another way you could choose to move your body in your side bend.
And you're free to change your mind at any time.
Perhaps as you might explore an option.
Maybe you invite yourself to notice any potential felt sensation in your body.
And that might become information to guide the choices you make here.
Maybe for another moment or two,
Whatever you might be exploring.
And if you're interested in trying these shape options or movement options on your second side,
As you feel complete or interested in checking out your second side,
You might bring your torso back to your center.
Maybe you add any movement as you arrive towards your center you feel called to.
And then in your own time and in your own way maybe begin to lean your torso to your second side.
Your arm might rest on your leg on that side as you might extend your opposite arm up and over any amount.
Maybe reaching overhead.
Any amount.
If you're choosing to explore this shape as you might extend your arm overhead,
Maybe you notice sensation somewhere along your side body.
Maybe somewhere in your shoulder.
Maybe you notice felt sensations somewhere else or maybe there isn't much to notice at all.
All is normal and unique to your experience here.
You might discover you'd like to.
Stay here.
If you're interested in movement,
You might move your arm overhead.
Maybe you bend your elbow in towards your side and then re-extend your arm.
Or perhaps you're interested in arm circles on this side.
You might make arm circles with your lifted arm,
The size of circles.
Is up to you to make,
However large or small.
You could switch directions at any time,
Maybe adding some shoulder rotation as an option.
Or you might be interested in the option of maybe a bit more engagement for your abdominals or your obliques by perhaps bringing your hand behind your head.
Bent elbow might reach towards the sky and then you could draw your elbow down towards your leg or your knee and then you might bring your bent elbow up towards the sky maybe opening and closing here maybe adding a curling movement option if that interests you.
And any option you might be exploring.
Invitation to maybe notice muscles.
Somewhere in your body.
Maybe there's some contracting happening.
Maybe there isn't much to notice in your muscles and that's all normal too.
You might explore a variety of options,
Whether they're similar or different from your first side.
Maybe another moment or two.
You could always choose something completely different at any time or stop at any time.
Whenever you feel complete,
If you're interested in trying something different,
You might begin to bring your torso back to your center,
Maybe adding in any movement as you might arrive back to your center.
And then if you're interested in moving into a different shape option here with the option of a forward fold.
You might choose to keep your feet with some space between them or you might choose to start to bring your feet towards each other.
Either option of position and then as you feel ready to you might begin to lean forward any amount maybe hinging at your hips As you might begin to lean forward,
You might adjust or move your sit bones in any way.
Maybe your arms rest on your legs as you might drop your head.
You might even let your arms down.
Dangle.
As you might allow your torso to fold forward,
Maybe you allow your head to drop any amount.
Finding any amount of forward fold that interests you here.
And maybe you choose to find stillness in a forward fold.
Or you might explore the option of a twist.
If you're interested in twisting,
You might extend one of your arms towards the sky any amount.
Your opposite arm might rest on your leg or maybe your arm's dangling and your fingertips meet the earth or towards the The earth,
There might be space there.
Maybe your arms are open or one arm might be resting on your leg.
You might explore one side for however long might interest you before you might explore twisting to your second side,
Maybe extending your next arm up towards the sky and you mount.
You might alternate side to side maybe choosing to add a twist in a any amount of a forward fold.
Maybe you choose to stay on one side for a longer duration of time based on what you might potentially notice in your body.
Maybe a few moments here if that interests you.
You might discover somewhere you'd like to stay or if you're interested in moving into something different.
If you were in your forward fold,
You might start to move or lift your torso back up towards your center.
Maybe drop your shoulders down away from your ears.
You might bring your feet towards each other if they had some space between them.
Perhaps moving into an option here of potential engagement for your legs and your hip joints.
If you're interested in exploring this next,
You could choose whichever leg you'd like to begin with.
And you might first start by lifting your heel and then bringing your heel back down to the earth.
Your arms maybe.
Positioned in any way that interests you,
Maybe on your legs or at your sides.
And maybe you begin with lifting and lowering your heel on one side.
You might choose to stay there or if you'd like to try something different,
You might lift and lower your foot.
Maybe lifting your foot any amount off the earth,
Maybe hovering and then planting back down.
Lifting any amount.
Maybe lifting your heel and lowering down,
Maybe lifting your foot off the earth and lowering back down.
You might discover that you'd like to stay with me.
One of these options.
Or if you're interested in something different,
Maybe with some external rotation for your hips.
You might lift your foot any amount and maybe rotating or drawing your knee out to the side any amount and then back towards center.
Maybe you choose to keep your foot lifted as you might move your knee out to the side and then towards center.
Maybe you have one of your hands,
Your hand that's on the same side.
Might help guide.
Your movement if you're choosing this.
If you're exploring any of these options,
Maybe noticing potential sensations somewhere in your leg.
Maybe not,
Maybe there isn't much to notice.
You may alternate between different options or perhaps a final option.
That you could explore might be to add any circular movements with your knee that might add some rotation for your hip joint,
Your hip bone socket joint.
Your hand might help guide the movement of your knee.
The size of the circles you make is up to you and they could be You might look more like free shapes or something different.
You could change direction at any time as you might explore rotation for your hips.
Maybe noticing different muscles.
You might even notice muscles engaging in your center,
Your abdomen.
As you might lift one of your legs in any way.
Give me another moment or two.
If you're interested in exploring any of these options on your second side,
As you might feel complete,
You might plant your foot down to the earth if it was lifted,
And then you might begin to explore your second side.
Maybe there's some movement you would explore first before moving to your second side.
But as you might feel ready to.
You may begin to lift and lower your heel on your second side.
Maybe you explore staying with lifting and lowering your heel or you might choose to lift and lower your foot off the earth and then back down to the earth.
Maybe hovering your foot and then planting back down.
You might explore a variety of options,
Whether it's something similar or different than your first side.
You might find somewhere you'd like to stay or if you're interested in some of the external rotation for your hip on your second side you might lift your foot any amount You might begin to guide your knee out towards the side any amount and then back towards center.
Maybe your hand rests softly on your knee as you might guide your knee to the side and then back towards center.
Maybe you keep your foot lifted the whole time or maybe you drop your foot back down to the earth and then lift.
And rotate out to the side and back.
Perhaps you're interested in more of the circular movements for your hip on this side.
So you could lift your foot,
Maybe your hand helps guide some rotation for your hip by maybe making circular movements with your knee,
Tracing circles with your knee.
Any amount in either direction,
The size of circles is up to you to make.
Perhaps allowing or offering some rotation option for your ball and socket joint on your hip on this side.
Maybe you're choosing something similar or different than your first side.
Maybe you're noticing something different in sensation or maybe not much of a difference to notice at all.
Possibly exploring movement.
With your leg on the second side.
Possibility of maybe noticing sensations somewhere in your leg if you're choosing to move.
Another moment or two if that interests you.
You might be choosing something completely different altogether.
Maybe you're revisiting a previous shape or movement.
And at any time you feel complete,
You might.
Bring your foot back towards center,
Maybe planting both of your feet on the earth,
Maybe even noticing the support of the surface that's beneath you.
Arriving back at your center in your own time and in your own way.
And maybe as a final movement here,
Final movement or shape offering of movement options for your head and neck.
Before maybe ending practice with the opportunity to experiment with rest in some way.
If you're interested in adding head and neck movement for your body here next you might choose to Have one way of moving your head and neck by maybe tilting your head from side to side.
You might tilt your head to one side,
Maybe dropping one of your ears towards the same side shoulder.
You might stay for any duration of time before you might tilt your head to your second side.
Another way you might choose to move your head and neck might be to lift your chin up and down.
And maybe you're interested in exploring one of those positions for a duration of time before we explore the second option.
You might explore a variety of options.
Maybe a third option.
Could be to perhaps trace some U shapes with your head,
Maybe dropping your ear towards one side shoulder.
You might tuck your chin as you might drop your head.
Maybe moving your head towards your Your second shoulder on your neck side.
And then you might begin to trace a U shape,
Letting your head drop down towards center,
Maybe tilting over to the next side,
The first side.
Maybe you move through.
The option of U shapes.
Maybe you're choosing tilting your head side to side or maybe lifting your chin up and down.
You might know a different way that you prefer to move your head and neck.
And if you're interested here.
You might.
Notice your breath.
Maybe you're interested in.
Noticing that you're breathing here.
If you're interested in tuning into your breath,
You might.
.
.
Recognize you are breathing and maybe as you breathe you're breath's own natural rhythm.
Maybe there's felt sensations somewhere in your body.
Maybe not.
Invitation as you might choose to move your head and neck or stay in stillness in a certain position.
Invitation to maybe notice your breathing if that interests you.
Perhaps for another moment or more.
Whenever you might feel complete or Invitation to always stay longer,
Come out sooner.
You might arrive back at your center in your own time and in your own way.
Maybe you receive a few moments to explore any other shapes or movements your body might be interested in exploring.
Whether you choose to revisit a shape you tried earlier or maybe.
.
.
You explore something different based on what you could potentially feel inside.
Before you might eventually begin to orient yourself into any position that interests you for the opportunity to maybe experiment with rest in some way.
So maybe receiving some time as you might move into any shape or position that interests you.
Maybe inviting yourself back into this moment in any way that interests you.
That might look like adding some movement into your body,
Maybe some rocking or swaying.
Maybe that looks like settling into a specific shape for you.
Honoring that you can't choose wrong here.
And maybe as you begin to arrive back into this moment in your own time and in your own way,
Maybe noticing any supports beneath you.
You might begin to experiment with the opportunity of rest in some way.
And I'll offer.
.
.
Some silence of my voice.
For a minute,
Which I'll use a timer for here.
And As the minute moves,
I'll let you know when we are halfway through by saying 30 seconds has passed.
And then as the minute concludes,
I will say.
60 seconds has passed.
And will return with my voice.
So opportunity to experiment rest,
Maybe some silence from my voice.
For a minute beginning now.
30 seconds has passed.
60 seconds has passed.
Maybe you begin to Invite yourself back into this moment arriving in any way that interests you.
Maybe you're interested in noticing your breath in some way.
There's felt sensation as you breathe somewhere in your body or perhaps there isn't much to notice.
Maybe noticing support beneath you that's there.
Supporting you and keeping you here.
And maybe as you arrive back in this moment,
Maybe arriving in your body in your own way and in your own time,
If that interests you.
Maybe reflecting if there might have been anything that felt interesting or useful to you through your practice today.
Perhaps inviting yourself to take that along with you.
And maybe leaving the rest of it behind.
Maybe an essence of gratitude might arrive for you.
As you might honor.
All the choices that you made in your body today.
Your choice to meet yourself here.
To maybe experiment.
Practice making choices based on potential felt sensation.
Maybe you allowing that gratitude to be present in any way.
As we might begin to close this practice here,
I extend my deep gratitude to you.
Thanking you deeply for showing up.
For being present here with me,
Sharing in this time and space.
And while each one of us is experiencing our own unique practice,
Our own unique experience,
We are still here together in community.
Thank you for being here.
And I am always wishing you well.
