Welcome!
This is a low-effort,
Somatic,
And trauma-informed yoga class for when you feel overwhelmed and wish to take a moment to yourself.
While ground,
Reconnect with your body as much as you feel comfortable and release any need to do.
Just allowing ourselves to simply be.
I welcome you to include a pillow for this class,
But this is entirely optional and you're welcome to go without.
Whenever you're ready,
We'll start by lying on our backs.
Taking your time to arrive.
You might find a gentle bend in your knees.
Maybe you rest them together as you rest your hands anywhere that feels comfortable.
You also have the option to extend your legs out long and place the pillow underneath them if that would be more supportive in this moment.
And as you get settled,
I offer a gentle reminder for you to move in your own pace and honor what feels right for you in each moment.
Knowing you can take breaks or end early.
And as you settle into your space,
I welcome you to take a few moments to notice your body's contact with the ground holding you.
And supporting you.
Knowing you don't need to do anything here.
Just allowing yourself to rest.
If you're comfortable with breath work.
You might take a deep breath in through your belly.
Breathing into your chest.
In your throat.
And exhale,
Releasing everything.
With each exhale,
You might choose to release any bits of tension you might notice.
Or maybe you choose to allow your body to grow happier.
Allowing gravity to do all the work here.
Knowing that you arrive to this practice.
And being here in this moment is enough.
We'll be here settling into our space for a few more moments.
Knowing you can take any other posture.
And fidget as much as you like.
If you're comfortable here,
I welcome you to honor this,
Knowing you never need to continue just because I am.
But if you like,
I welcome you to join me in a gentle arm brushing technique.
If self-touch isn't supportive for you today,
You're welcome to skip this part.
If you're joining,
I welcome you to lift your right arm straight in front of you.
Palm facing down.
With your left hand,
You might start at the top of your shoulder.
And gently brush.
All the way down to your fingertips.
You can move as fast or slow as you like.
Repeating this.
Using as much or as little pressure as you choose.
And you might continue this.
Or you might choose to bring your right palm so it's facing toward the ceiling.
And repeating these gentle brushes starting from the top of your shoulder or wherever you like.
Sweeping down your arm to your fingertips.
And as you're ready,
You might allow your arms to rest by your sides.
Let me see if you notice any shifts.
Knowing there's nothing specific that needs to change,
Just seeing if anything did.
And as you're ready,
Switching sides.
So this time lifting your left arm up,
Palm facing down.
As you gently brush from the top of your shoulder.
Or wherever you like to your fingertips.
And as you're ready,
Bringing your left palm,
So now it faces toward the ceiling.
And repeating this a few more times.
And as you're ready,
Gently releasing your arms down.
Finding a moment of rest.
And if you'd like to continue,
I welcome you to join me as we further ground with a gentle containment exercise.
Whenever you're ready,
I welcome you to place one hand on your forehead.
And the other on the nape of your neck.
Maybe you notice the connection between your hands.
Or simply a row of wrists.
If you're not comfortable with self-touch,
You might imagine these places.
Knowing you can always skip this or take breaks as you need.
And if you like,
You might bring the hand that was on the nape of your neck.
Now into your chest.
Maybe breathing into your hands.
Or simply resting.
From here,
You might choose to bring the hand that was on your head.
Now to either on your belly,
Or across your belly.
Gently holding yourself.
A few moments here.
And you might choose to remain in this practice.
Or if you'd like to move forward and you have a pillow.
I welcome you to have it nearby as we rest on one side of your choosing.
You can either rest your head on the pillow or place it in between your knees.
Whichever feels more supportive.
You can always add more pillows,
Blankets,
Or anything else to get as comfortable as you like here.
Just allowing these next few moments to simply be.
With nothing to do,
Nothing to plan.
Allowing yourself to feel whatever is present.
Knowing you don't have to explore anything you don't wish to.
Just allowing this time and space for yourself.
I welcome you to stay here as long as you like.
Or maybe you choose to join me in a comfortable seat.
Taking all the time you need to arrive.
And once you do,
You might choose to reach your arms overhead.
Maybe you rotate your wrist.
Or allow a yawn if it feels natural.
And gently bringing your hands anywhere you like or to prayer center to close our class.
Taking these moments are so important and this practice is here anytime that you wish to return.
I hope you have a wonderful rest of your day.
That we get to practice again soon.
And from my vulnerable heart to yours.
Take care.
