Welcome and thank you for joining this trauma-informed yoga class for when you feel like you can't get out of bed.
This class isn't meant to give you motivation or hope that you do more after this.
This is just about meeting yourself where you are.
And to remove the need to do.
And allow yourself to be.
If this is all you have energy for today,
That is perfect.
There are no props required and you can do this class entirely from bed.
If you're ready to get started,
I invite you to take a moment to get comfortable,
Maybe adjusting your pillow or blanket.
And as you settle,
I offer a gentle reminder for you to move in your own pace and to honor what feels right for you in each moment.
Knowing you can take breaks or end early.
Once you're settled,
You have the option to place your hands anywhere you like.
Or if you're comfortable with self-touch you might place one hand on your heart.
The other on your belly.
And from here,
You might either choose to bring awareness to your breath.
Or notice how your body feels as it makes contact with the surface supporting you.
If it feels supportive,
You might take a gentle deep breath in.
And as you're ready to exhale,
Maybe sigh.
Or soften,
Releasing the air.
And you might stay here focusing on your breathing,
Being here in this moment.
Or you might choose to look around your room.
And see if you can name five things.
This is supportive for reminding your body that you're in this present moment.
Doesn't need to be anything special.
Just the first five things you see.
Welcome to stay here as long as you like or you can continue with me.
Knowing that you never need to move forward in the class just because I am.
If something feels supportive and right for you today,
You're more than welcome to stay with that.
Otherwise you might choose to wiggle your fingers and toes.
Beginning to add gentle movement,
Something simple.
Maybe you start to rotate your wrists or ankles.
Any small movement is enough.
If it feels comfortable for your neck,
You might choose to turn your head to the left Only going as far as your natural limits.
And gently return to center,
Turning to the right.
Maybe you soften in your jaw and shoulders.
And back to center.
As you're ready,
You might choose to cross your right arm over your chest,
Maybe using your left arm to gently guide you.
You can either stay here or maybe you find a gentle self hug from this.
Tending to your own self.
Finding any version,
Maybe that's just the stretch,
Maybe it's the hug,
Maybe it's something else.
As you're ready,
Releasing and switching sides.
So this time left arm crosses over your chest.
Maybe you give yourself a gentle self hug.
Massage your shoulders or neck.
And gently are not winding.
From here,
You might choose to close your hands into fists.
Being kind with yourself,
This doesn't need to be a very tight fist or use a lot of energy.
And then extend your fingers out,
Stretching in your hands.
Releasing just a bit of tension.
You may alternate between a closed fist and an open hand.
I might gently shake your hands out.
This doesn't need to be a vigorous movement.
Maybe you include your arms or gentle movement in your shoulders.
Maybe a few neck rolls from where you are.
Know that if your body is not craving movement right now,
You don't have to join this.
This is just an option.
You're welcome to continue this movement as long as you like.
Or if it feels accessible in this moment,
You might draw your knees towards your chest holding wherever feels most comfortable.
Option to skip if this doesn't feel right today.
If you're joining in this gentle shape,
You might rock side to side.
Or find stillness.
Maybe you point and flex your feet.
Taking a few moments in your version of this shape.
And gently releasing as you're ready.
From here,
I invite you to find any posture or way of resting that would feel most supportive to you.
So maybe you rest on your side.
On your back.
On your belly.
Maybe there is a yoga pose that is speaking to you in this moment.
There's no wrong or right way to find this rest.
Can I invite you to add any props?
Maybe have a blanket over you Include more pillows,
Maybe resting a pillow under your knees if that feels good.
Doing whatever you need to do to find the most comfortable rest.
As you settle here,
I welcome you to see if it's possible to let go of any pressure to arrive fully today.
It's okay to protect your energy.
To be a version of yourself that honors where you are.
If this is all you do today,
That is still plenty.
For these next few moments,
I welcome you to give yourself full permission to rest.
There's nothing to do.
No one to answer to,
Nothing to plan.
Even if it's just for a moment,
You deserve this time to just be.
We'll be here a few more moments.
You can stay in this shape as long as you like.
And I'll leave you in this gentle posture.
Knowing that what you did today was enough.
You are allowed to have days like today.
You are allowed to rest.
I thank you so much for joining me.
And I hope you can send yourself a little more compassion throughout the rest of your day.
From my vulnerable heart to yours.
Take care.
