Hi there.
Thank you so much for tuning in.
I am so glad that you're here today.
My name is Michelle and today I am going to be facilitating a brief kind of general trauma sensitive yoga practice.
And if you're interested in learning more about trauma sensitive yoga and kind of the specifics of this particular type of practice compared to maybe other forms of yoga,
Please feel free to check out one of the introduction videos on the channel that will offer just a little bit more background about kind of more specifics around trauma sensitive yoga.
And then if you'd like to have specific items or props for your practice today,
Please feel free to take all the time you need to gather anything that you'd like to have with you and available for your practice that you might bring into your space that you'll be in.
No props are needed or necessary.
It's completely up to you.
I have a folded blanket here that I might choose to use in my practice today,
But completely up to you on what you might choose to use there.
And then a little note that I'd like to offer before you might begin and we might kind of move into this practice together is that As I close this video,
I will most likely end with kind of a wish,
A well wishes statement for you as kind of a conclusion.
And then the video will end from there for a way for you to maybe stay in any type of state or space that you might be creating for yourself today as a possibility.
And with that in mind,
A little note I'd like to add at the start of the video.
Is that if you feel connected or just feel called to maybe interact with this content in any way at all.
Whether that's liking the video,
Subscribing to the channel,
Checking out other resources that I have in the notes,
Commenting within the community,
Sharing this video with someone in your community,
Anything at all that you might feel called to do,
If at all,
Is so greatly appreciated.
That's kind of one of the ways that we can and maybe kind of provide more access to this trauma-sensitive yoga content to more folks.
So thank you so much for considering that.
I'm so grateful for you.
And with all of that taken care of,
Whenever you might feel ready to,
You might begin to arrive in your space,
In your body,
In any way that feels interesting to you.
Perhaps arriving in your own time and in your own way.
In whatever way that could be for you in this moment.
Maybe for you that looks like finding a particular shape that you'd like to begin in.
Maybe you choose a seated shape or you might choose a shape lying down on your side or your back or maybe you're choosing a standing shape.
And wherever you might be.
Maybe arriving in this moment for you looks like adding movement to your body.
Maybe there's a certain way that you'd like to begin adding movement to your body wherever you are.
And if you're choosing to move your body in any way,
Maybe you begin to notice sensation somewhere in your body or somewhere about your body.
Maybe you notice sensation as you might move your body,
Maybe as you might interact with surfaces that your body is touching.
Maybe making a connection with.
Maybe you notice sensation somewhere inside your body.
Maybe there's certain muscles that you notice if you're choosing to move your body in any way.
And if you're looking to move your body in a specific way,
Maybe one movement or one way you might choose to move your body could be to move your head and neck Maybe you choose to turn your chin to one side,
Maybe looking over one of your shoulders.
Maybe exploring head and neck movement as an option.
For movement in your body.
You might look over one of your shoulders or you might turn your chin to look over your other shoulder at any time.
Or maybe you choose to move your head side to side,
Maybe looking over one of your shoulders and then your other shoulder.
So maybe if you're choosing to move your body,
One option or one way you can move your body could be to move your head and your neck by moving your chin from side to side.
If you're interested in head and neck movement,
Another way that you could choose to move your head and neck could be to lift your chin up.
So you might bring your head back towards your center.
Maybe you move your chin upward.
And then you might tuck your chin,
Bringing your chin down.
So another way that you can move your head and neck could be to lift your chin up.
And then bring your chin down.
Any amount.
So if you'd like to try out movement first with your head and neck,
You might move your head side to side by turning your chin from side to side,
Or you could bring your chin,
Lifting your chin up and then bringing your chin down.
If you're looking for a different way that you'd like to move your body at this time,
Perhaps you might choose to explore spinal movements,
Maybe from a tabletop position.
So if you'd like to add different movement to your body,
Maybe with some spinal movements from a tabletop shape,
You can move your body into that position in your own time and in your own way.
If you like to have any support for underneath your knees in your tabletop position,
You could add a folded blanket as an option.
And then two shapes that you could start in for maybe spinal movement in your tabletop shape.
One of them could be an arched spine shape by maybe bringing your belly button down towards your mat or towards the earth as you might lift your chin any amount.
You might even tuck your toes as an arched shape option in your tabletop form.
Or if you'd like to start in your rounded shape,
You could begin to round your spine.
Maybe you tuck your chin.
You might bring the tops of your feet to your mat or to the earth.
Maybe you start in your arched shape or your rounded spine shape.
Or an option for movement could be to link these two shapes together.
Maybe you move back and forth between your arched spine shape and your rounded spine shape.
And whether you're in movement or stillness,
That's always your choice to make.
You're always in charge of what you choose to do or not do with your body.
You're always free to come out of a shape at any time for any reason,
Or you're always free and welcome to.
Try out a completely different shape as well.
And if you're choosing.
.
.
One of these shapes.
Maybe you're arched around its spine or maybe adding movement.
If you're interested,
You might begin to notice your breath.
You might first start by recognizing that you are breathing here.
If you're interested in noticing your breath.
Maybe you notice sensation as you inhale and exhale.
Or you might even choose to link your breath with your movement if you're choosing to move and if you're interested in noticing your breath.
Maybe you inhale as you move your body into one of your shapes.
And then maybe you exhale as you move your body into your other shape.
Maybe finding and exploring your own rhythm or your own pace.
Possibility as well that you might not notice sensation.
As you move or as you breathe.
That's always a possibility.
You may continue with movement or stillness in one of your shapes whether you're choosing your arched and rounded spine or whether you're choosing something completely different.
If you'd like to try out a different shape,
Another option you could try out could be an upside down V shape.
If you're interested in that,
You can move your hands forward.
As you might tuck your toes and you might lift your hips up and back.
Maybe creating an upside down V shape with your body.
Your heels might.
.
.
Let me fix that in.
Reach down towards the earth or towards your mat.
If you'd like to stay in your upside down V shape,
You might stay here.
Or if you'd like to add a movement option,
You could bend one of your knees as you extend your other leg,
Maybe alternating from side to side.
If you'd like to add a different type of movement in your upside-down V-shape,
Another option could be to bend both of your knees,
Maybe dropping both of your knees towards your mat or towards the earth,
And then you might extend your legs again.
Maybe dropping both of your knees towards your mat or towards the earth and then you might extend your legs again.
So maybe you try out.
The option of stillness or maybe a movement option in your upside down v-shape if you'd like to try that out.
For any duration of time.
And then freedom to stay here.
If you'd like to try out a forward fold next,
You might start to walk your feet and your hands towards each other.
Maybe finding a forward fold shape as an option next.
Your arms might.
.
.
Dangle at your sides or down in front of you.
You might have a bend in your knees.
Maybe explore stillness in your forward fold.
Or if you'd like to try out movement here,
You could bring your opposite hands to your opposite elbows.
You might sway side to side as an option for movement.
Or maybe you choose a different option for movement by moving your head,
Maybe nodding your head,
Yes.
And shaking your head no.
You might.
Add movement in your forward fold with maybe swaying side to side or you might move your head maybe in a nodding movement nodding yes and maybe shaking your nose side to side freedom to stay here however long you'd like to.
Or if you're interested in coming up into a standing shape,
You might begin to arrive in your standing shape in your own time and in your own way.
Maybe you move your body.
And any way you feel called to,
Maybe you roll out your wrists,
Roll out your ankles.
And then if you're interested.
And trying out a different shape.
One option.
Could be to bring one of your feet forward as you might step your other foot forward.
Behind you any amount.
Maybe you start to bend into your front knee.
You might bring your arms into a T-shape towards shoulder height.
Maybe your palms are down or up.
Your gaze might look in any direction.
You might find.
This type of standing shape.
Maybe your front knee bent any amount.
Your back leg might be extended.
You might choose to stay here if you'd like to explore the option of a side stretch in this particular standing position.
You might bring your arm that is kind of over your bent knee,
Maybe down towards your leg,
As you might extend your other arm up and over any amount.
Maybe.
Exploring the option of a side bend.
Any amount that you'd like to hear.
You might stay in stillness as a shape option.
Or if you'd like to add movement in your side stretch,
You could move your top arm into circular movements.
Your circles could be any size.
So the size of your movement or the size of your shape of your circle is up to you.
You could.
Move your circles in a forward direction or backward direction.
So the direction of your circles is up to you.
Maybe you choose to move in both directions if you're choosing this option.
So you might choose a side bend in the standing position.
You might have your torso at center with your arms in a T shape.
Or if you're in your side bend and looking for a movement option,
You might move your arm in circular movements.
Staying here however long you'd like to,
Whether you're in movement or stillness,
That's always your choice to make.
If you'd like to try this out on your next side,
In your own time,
In your own way,
You might bring your torso towards your center.
Maybe you bring your feet more parallel as you might extend both of your legs.
And then you could turn your other toes.
That were on your back extended leg,
You could turn your other toes towards the short end of your mat.
As you might bend your knee over.
Or bend your knee towards your toes on that side.
So you might explore the standing position on your next side,
Your arms might around a t-shape at shoulder height.
Your palms could be facing down or up.
You may find a position for your gaze in any direction.
Maybe you choose to stay here if you'd like to explore a side stretch from the standing position.
You could bring your arm,
Your front arm that's over your bent knee and your bent leg to maybe come down as you might extend your other arm up and over any amount.
Adding any amount of side stretch that you might be interested in exploring on this side.
Allowing your gaze to be in any direction.
You might explore stillness here or if you'd like to explore movement as an option,
You could add circular movements.
For your extended arm that might be reaching overhead any amount.
So you might trace circles in any direction.
Making them any size So the size of your movement is up to you the direction of your movement is up to you to make Whether you're in stillness with your torso up at center and your arms in a T-shape,
Whether you're in your side bend,
Or whether you're choosing to move your arm in your side bend.
Exploring in any amount of time you might be choosing a completely different shape altogether as well.
And at any time you would like to come out of this shape and move to something new or different,
You might bring your torso back up towards your center,
Maybe extending both of your legs.
Your feet might come parallel with each other.
Adding any amount of space between your feet with the option here if you'd like to try out a forward fold from this position.
And anytime you could begin to fold forward in your own way.
Maybe your hands find.
.
.
Some support underneath your hands or you might let your arms Rest or fall wherever they might fall.
You might keep a bend in your knees or you might keep your legs long.
You may stay here.
Or if you'd like to add movement in your forward fold.
.
.
You could maybe walk your hands over towards one of your feet as you might bend your knee on that side.
Staying however long you'd like to on that side before.
You might walk your hands over to your other foot as you might bend your knee on that side and extend your other leg.
So you might move from side to side as you might bend one knee and extend your other leg.
Your hands might move towards one foot and then your other foot.
So option for movement or stillness is always your choice.
Maybe moving side to side,
Maybe staying at center in your fold.
You might stay on one side in stillness.
If you're choosing to add a bend in one of your knees as you extend your other leg.
Or a third option.
In your forward fold with your feet separated here could be to interlace your fingers at your low back behind you.
You might stay here or you could.
.
.
Maybe extend your interlaced fingers up towards the sky any amount.
Maybe saying however long you'd like to whether you're in movement or stillness Always your choice always freedom to come out of a shape at any time for any reason or try out a different shape And then if you'd like to move to a different shape or a different option,
You could eventually come up to your standing position,
Maybe facing one of the long or one of the short edges of your mat,
If you have a mat at your space here.
Maybe moving your body in any way that you'd like to.
You're rolling out your ankles,
Your wrists.
Maybe in your own time,
If you'd like to fold forward from your standing position,
Maybe coming down to revisit your upside down V-shape as an option.
So you might move into a forward fold.
And then if you'd like to,
From here,
Move into your upside-down V-shape.
You might plant your hands as you might step your feet back any amount.
Maybe creating an upside down V shape with your body.
You might stay in your upside down V shape in stillness or you could add any movement option.
And your upside down V.
Whether you might bend and extend one of your legs from side to side.
You might even sway your hips from side to side.
You might bend both of your knees,
Dropping your knees down towards your mat or towards the earth and then extending your legs again.
Just hang however long you'd like to on your upside down V if you're choosing this shape.
Before you might eventually bring your knees towards the earth or towards your mat,
Maybe you find your tabletop shape as another option to add spinal movements here.
From your tabletop position,
If you'd like to add lateral movements for your spine,
You could bring your toes off one edge of your mat as you might look back towards your toes or towards your feet.
You might stay on one side or if you'd like to,
You might move your feet over to the other side as you look back at your feet on the other side.
Maybe swishing from side to side.
So you might stay on one side in stillness or you might move from side to side.
Perhaps getting some side bending or lateral movements to your spine.
If you're choosing this option,
Maybe you notice sensation somewhere in your body,
Maybe muscles along your spine.
Maybe you notice sensation in your low back or somewhere else.
Or you might not notice sensation at all.
All of that is normal and unique to your own experience here.
However long you'd like to and then you might stay here or if you wanted to explore a different shape you might come back towards your center as you might Maybe move your hips back over your heels any amount.
You might walk your hands forward as you might move your forehead towards your mat or towards the earth.
If you're interested in noticing your breath,
You might choose to notice your breath in this shape.
You might stay in stillness or you could add movement by maybe even swaying your hips or rocking side to side.
Just staying however long you'd like to.
And then before you might.
.
.
Find a shape that you'd like to close your practice in today.
Which can be done in any shape that you'd like to.
You may receive some time to maybe explore any other movements or any other shapes that you might like to try out in your practice today,
Whatever that might be for you.
So moving in your own time,
In your own way.
Maybe you try out a new or different shape.
Maybe revisit a shape or movement that you did already explore earlier in your practice.
Maybe you'd like to settle into.
A shape of your choice or the opportunity to experiment with rest in some way for a duration of time here.
And always your freedom to explore.
What you might feel called to explore based on what you feel.
You might not know what you'd like to try out.
That's always possible as well.
Some might choose a specific option or certain option,
Maybe see or check in with how you feel.
See if you'd like to stay in that option or if you'd like to try a different one.
Maybe eventually in your own time finding any shape that you would like to end your practice in today wherever that might be for you.
You might choose a shape on your back or your side whether you're in a lying position Maybe you're choosing some sort of shape in a seated position or standing position.
Arriving in any way that feels interesting to you.
Again,
Movement or stillness is always your choice,
Even here.
Perhaps arriving in this time as you close your practice could look like stillness or maybe you add some movement in your body in some way.
You might arrive back here in this time and space that you've carved out in your day for you.
Again arriving in any way that feels interesting to you.
Maybe noticing your senses if you're interested in that.
Maybe noticing your breath.
If you're interested in noticing your breath.
And as you might arrive in this time and space,
Having the opportunity of exploring rest in some way.
Maybe this time feels so restful to you that you might drift off into sleep.
And equally as possible is that it could feel very challenging.
You might notice a lot of activity in your mind or heart.
Maybe different thoughts or emotions that could Be very present and come to the surface for you.
Which is all normal to experience.
And perhaps you might invite yourself to create some space between yourself and your thoughts and your emotions.
Maybe allowing yourself to watch each one take shape.
And your awareness.
Perhaps just like you might watch a cloud forming in the sky and then.
Floating by in its own time.
Maybe releasing any need to fix or change anything that could show up for you.
Maybe releasing any need to make any meaning of what you might find.
Perhaps allowing it all to be as it is.
As you stay right here in your body.
Honoring that in this moment,
There's nowhere you need to be.
No thing you need to do.
Accept to exist.
Perhaps notice.
This unique experience of being you.
I will offer 30 seconds of silence from my voice as you might continue to experiment with your rest in some way.
I will use a timer for that period of silence.
And when it's complete,
I will let you know that it's done with my voice.
The 30 seconds will begin now.
30 seconds has passed.
And wherever you are.
If you're interested and perhaps noticing your breath.
Maybe you notice your inhale and your exhale.
Maybe instead you choose to notice your senses.
Any sounds that surround you or maybe noticing the contact that your body is making with the surface beneath you.
But the support that's beneath you.
You might choose to stay in the shape that you're in or you might Feel called to explore a new and different shape that you might move into in your own time and in your own way.
And wherever you might be.
Maybe an essence of gratitude might enter into your heart or into your being.
As you might thank yourself for choosing you today.
For carving out this time to claim your right to health,
To your self-care.
If you're interested in affirmation statements and would like to tune into a few here,
As I say these next I am statements,
You could repeat them to yourself in your mind or in your heart.
I am here.
I am healing.
I am ready.
I am here.
I am healing.
I am ready.
Again,
You may.
You might be choosing to stay in your shape or move to a different one.
So you might continue to welcome yourself back here in your body in this present moment in any way that you feel called to.
Perhaps tuning in if there was anything that might have felt interesting or useful to you.
Allowing yourself to take that with you.
And perhaps leaving the rest behind.
And although we may be practicing in different spaces and different times,
We are still here together in community.
I'm so grateful for you,
For sharing this time and space together.
And I am always wishing you well.
