Welcome,
And thank you for joining this trauma-informed practice to explore yoga before going to bed that calms your nervous system and releases tension to prepare you for deep,
Restful sleep.
There are no props required,
And if you're ready to begin,
I invite you to start in a comfortable state of your choosing.
Taking all the time you need to arrive.
And as you do,
I offer a gentle reminder for you to move at your own pace,
Knowing you can take breaks or end early.
Wherever you are,
I invite you to soften in your shoulders and jaws.
And be elongating in your spine.
You might notice the points of contact your body is making with the surface holding you.
Allowing gravity to soften anything you might be holding.
You might choose to stay here with this awareness.
Or if you like,
You might rest your hands over your belly.
And breathe into your hands.
Expanding.
And on an exhale,
Gently release.
And whether you choose to ground into the earth or breathe into your belly or both.
We'll be here for a few moments.
Settling into our space.
And setting down our day.
You're welcome to stay here as long as you like,
Knowing you never need to continue in the class just because I am.
But if you would like to,
You might choose to allow your hands to rest anywhere that feels comfortable.
And in your time,
Bringing your right ear to your right shoulder,
Gentle neck stretch.
You might choose to bring your right hand to your left ear,
Gently pressing down,
Honoring your body's limits.
You could also extend your left palm out.
Pressing it toward the earth.
If it feels comfortable,
You might raise your chin down.
And gently release.
Switching sides,
Bringing left ear to left shoulder.
Maybe using your left hand,
Taking hold above your right ear and gently pressing it down.
You might stay here or extend your right palm out.
Creating a little more of a stretch.
Either staying here or dipping your chin slightly.
And gently releasing,
Coming back to center.
Exploring a few neck rolls,
Finding any movement that feels supportive.
Maybe you rock one ear to your shoulder and the other ear to your shoulder.
Or rotate back if that feels comfortable for your neck.
If you're ready to continue,
I welcome you to bring your palms behind your head,
Maybe interlacing your fingers if that feels comfortable.
On an in-breath,
Broadening your elbows,
Maybe gazing up,
Broadening in your chest.
And on an out breath.
Gently curling in,
Drawing your elbows together.
And on an in-breath opening,
Broadening.
And exhale,
Releasing,
Keeping soft shoulders.
This doesn't have to be a big movement.
And a few more in your time and pace.
And the last one,
Whenever you're ready.
Moving forward,
I welcome you to bring the left sole of your foot flat to the mat with your knee bent.
And crossing your right ankle over your left knee.
Maybe having a little bit of energy by flexing in your right foot.
You can explore this here if that feels supportive or you might take a moment to adjust.
Maybe this feels better on your forearms or laying down.
Or you could even extend your left leg out long if you prefer this version of the shape.
You might find stillness here or you could gently rock side to side.
Whichever version you've chosen,
Knowing you can take as many breaks as you need,
We'll be here a few moments longer.
Will gently unravel.
And switching sides.
So pressing the bottom of our right foot flat to the mat.
Crossing our left ankle over our right knee.
Taking all the time you need to find your comfort on this side.
In here for a few moments.
When you're ready to release,
I welcome you to bring both feet flat to the mat.
With your knees bent.
And rocking your knees from side to side.
Knowing you can do this upright on your forearms or on your back.
Moving in a pace that speaks to you.
When you're at a good stopping point,
I welcome you to come forward so that we can rest on our bellies.
Once you arrive,
You might choose to bend in your right leg,
Grabbing a hold of your right ankle.
Either staying upright or resting your head down in your hand or even on the mat.
If this isn't supportive for you today,
You can gently bend in your leg without taking hold.
Or simply rest in a crocodile shape.
Whichever posture you've chosen will be here a few moments later.
If you're in this gentle hold,
You might release.
And switch sides,
This time taking hold of your left ankle.
And resting here.
As you're ready,
I welcome you to gently release.
And from here,
Placing your elbows underneath your shoulders.
Finding a sphinx shape.
Lifting through your chest,
Broadening in your heart space.
Maybe finding a little length in the back of your neck.
If you notice any low back discomfort,
You might think of reaching your tailbone towards your heels.
Reaching your elbows further away from you or opting out of this completely.
You never need to do a pose just because it's offered.
If you're in the Sphinx pose,
You might choose to remain here.
Or you could dip one shoulder,
Gazing over.
And then switching sides.
Exploring any movements that are speaking to you.
Or finding stillness.
Continuing this as long as you like.
Or you might gently press into your palms,
Sending your seat back.
Having your knees as wide as feels comfortable.
As we send our seat toward our heels,
Reaching our arms forward.
And melting our heart and head either to the mat or to a bolster,
Whichever feels more supportive.
Finding your version of child's poems.
Resting your arms anywhere you like.
Maybe you rock your head side to side if you prefer a little movement.
And allowing graphene to do all the work here.
Supporting you.
Allowing the floor to support you completely.
In here for a few moments.
To gently ease out of this shape.
If you're ready to,
I welcome you to press into your palms,
Gently rising up.
And meeting me as we make our way onto our backs,
Taking all the time you need.
And bringing soles of our feet together,
Resting our knees open or on two blocks.
Option to find another shape if you prefer,
Maybe simply resting your knees together in a constructive rest pose.
Or anything that's speaking to you.
Maybe you soften in your face.
Your jaw.
Shoulders palms.
10.
Abdomen.
Upper legs.
Lower line.
Thank you.
I'm softening here for a few moments.
Option to fidget as much as you need.
When you're ready to come out of this shape.
If you're in this butterfly pose,
I welcome you to bring your hands under your knees,
Gently guiding them back up to center.
And as you're ready,
Sending your knees over to the right.
Or maybe onto a block.
Gentle twist option to have your left hand anywhere you like or maybe it extends out long.
To the cactus sheath.
Maybe pressing your left shoulder into the mat or to a blanket or pillow.
And resting your head anywhere that feels comfortable for your neck.
If you're ready to switch sides,
I welcome you to bring your knees back to center.
And sending them over to the left.
Maybe right arm,
Reach it out.
And finding your comfort on this side.
Gently we'll come back to center if you're ready.
You might choose to wrap your arms either around your shins or behind your thighs.
For a gentle self hug,
You might rock back and forth.
From here you might choose to join me in a Shavasana.
This is a restful pose and rest is deeply personal.
So I welcome you to take any shape that's speaking to you.
So maybe you have your knees bent with your feet flat to the floor.
Where you rest on your side.
Or even on your belly.
If you are exploring this practice while in bed,
You could also find any comfortable position.
Knowing that if you would rather skip this last part,
That's completely welcome.
If you're joining.
You might choose to have your eyes opened or closed.
You can fidget and end at any time.
And just allowing these next few moments to simply be.
To allow rest.
There's nothing to do,
Nothing to plan.
And if you notice certain emotions or racing thoughts,
Not trying to change them Just acknowledging them.
Knowing it's all part of the practice.
And resting here for a few moments.
You're welcome to stay in your Shavasana as long as you like.
We'll be ending the class here so you can take all the time you need.
Or if you're doing this practice in bed,
You can gently rest here,
Drifting to sleep.
I thank you for joining.
I hope to practice with you again soon.
And from my vulnerable heart to yours.
Take care.
