Welcome and thank you for joining this trauma-informed yoga class for cultivating gratitude and appreciation.
This class isn't about trying to force positivity on ourselves,
But more about exploring how we can hold all moments,
Acknowledging we can have difficult days,
But we also can have moments of light.
And that both can and often do exist together.
There are no props required,
And if you're ready to get started,
I invite you to begin in a comfortable scene of your choosing,
Taking your time to arrive.
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.
Once you're comfortable,
I welcome you to take a moment to acknowledge your surroundings.
Your space.
What's present at this moment?
Maybe you stay in the external,
Or if you're comfortable,
You might notice what's present in your body and breath today.
Knowing this is always optional.
Maybe as you rest here,
You deepen your breathing.
Or find a little more softness.
Allowing gravity to release any parts of you that might be holding.
You might notice parts that feel uncomfortable or tense.
Or maybe unease with sitting still.
Which is entirely okay and you're welcome to fidget as much as you need.
You might also notice comfort.
I'll see you soon.
Maybe you notice a soothing color in the room.
Or your favorite piece of clothing that you're wearing.
Acknowledging that unease and comfort can both be true in this moment.
We can appreciate a few things around us.
Without needing everything to be solved.
We're perfect.
Or even ideal.
And that's okay.
Gratitude doesn't ask for perfection.
And instead of trying to search for gratitude,
Maybe we can notice what's already present in this moment.
Maybe it's the floor beneath you.
Your breath flowing in and out of our body.
A moment of comfort or warmth.
Your favorite photo or piece of art in the room.
Or maybe it's simply the fact that you showed up to your mat today.
To this practice.
This class isn't about ignoring what's difficult or convincing ourselves everything is okay.
Instead,
We'll explore what it feels like to notice moments of comfort.
Support.
Or light.
That might already be here.
Existing at the same time as everything else.
If you'd like to move forward,
Knowing you don't have to just because I am,
But if you'd like to,
I welcome you to join me as we find a gentle child's pose.
So you might bring your knees as far as feels comfortable.
Any big toes come to touch.
As you reach your arms forward.
Bringing your chest and forehead either to the mat or to a bolster if you'd like a little more support.
As you settle here,
You might notice the ground holding you.
Needing no effort from you.
Just allowing whatever is present to exist.
Knowing you don't need to explore anything you're not comfortable with.
You might choose to rest here as you like,
Maybe softening with each exhale.
We're deepening your breathing.
Or grounding into the support holding you.
You might take a moment to see what is already supporting you in this moment.
Whatever this means to you.
Option to explore this or to let it be.
We'll be here a few more moments,
Knowing you can take breaks or end at any time.
If you'd like to stay in this pose longer.
I welcome you to honor the.
But if you'd like to continue,
I welcome you to join me as we gently rise up to a tabletop,
Taking all the time you need.
Having our wrists under our shoulders,
Knees under hip points.
And adjusting from here,
Maybe you widen or shorten your stance.
Getting as comfortable as you like.
And either moving with your breath or as it feels right for you,
A few rounds of Cat-Cow.
So on your in or out breath,
I welcome you to broaden in your chest.
Drop your belly,
Lift your gaze.
And on your out or in breath,
You might round in your spine,
Gazing in between your knees,
Drawing your chin to your chest.
Exploring a few rounds of this in your time and pace,
In your own rhythm of breath or as it feels right for you.
You might continue to move between these two shapes.
Or you might take a moment to find intuitive movement,
Exploring anything that speaks to you.
Maybe that's a small shift,
A stretch.
Or even stillness.
Allowing your curiosity to guide you,
Seeing what feels supportive or even relieving.
And there's no need to improve anything here.
Just noticing what's already present.
Allowing this to guide you.
Whatever that looks like for you.
If you'd like to continue,
I welcome you to join me as we make our way onto our back.
Taking your time.
Once you arrive,
You might bring the soles of your feet together,
Allowing your knees to rest open.
Either toward the floor or onto blocks.
And if this pose isn't supporting you right now,
You can explore anything else.
Maybe bringing the soles of your feet flat to the mat,
Allowing your knees to rest together.
Or resting on your side.
Knowing there is no rules here and no perfect pose for each moment.
I'm here just as a guide.
You're welcome to veer off the path as much as you like.
And whichever shape you've chosen,
Allowing your arms to rest in any way that feels most supportive.
Maybe you notice where being held.
Whether that's by the floor,
The props underneath you.
Or even the air around you.
Maybe acknowledging the sense of receiving support without effort.
That there's nothing to do here except to receive the support.
We'll be here a few more moments.
You're welcome to stay in this as long as you like.
Or if you're in the supine butterfly shape.
I welcome you to bring your hands under your knees,
Gently guiding them back to center.
And from here,
Dropping your knees from left to right,
Having your heels as close or as far away from each other as feels comfortable.
Moving in a pace that works for you.
You might continue to do this.
Or you might find a good stopping point.
As we send our knees over to the left.
Stacked on top of one another.
Or maybe on top of a block.
Extending your right arm out long or maybe to a cactus shape.
Resting your head anywhere that feels comfortable for your night.
Maybe drawing your right shoulder toward the ground or placing a blanket underneath it.
Softening tension along our spine,
Maybe using each exhale to create a little more space.
We'll be here a few more moments.
If you would like to switch sides,
I welcome you to guide your knees back to center.
And this time sending them over to the right.
Left arm extends out,
Or comes to cactus.
Head resting anywhere you like.
And finding your comfort on this side.
Gently we'll unwind.
You might choose to bring your knees toward your chest.
Either holding over your shins or under your thighs.
Finding stillness or rocking side to side.
You might stay in this shape or you could find another shape that is speaking to you.
One that would feel supportive in this moment.
Maybe something you're craving.
Where that would just feel good in your body.
In this space.
A few moments here.
You're welcome to stay in this shape as long as you like.
Or you might choose to join me as we come to a comfortable seat of your choosing.
Taking your time to arrive.
You might place your hands anywhere that brings you the most comfort or to prayer center.
And once you're comfortable,
You might take a moment to acknowledge the fact that you're here.
In this space.
Breathing.
You're in this moment simply being.
Simply here.
And this in itself is always enough.
If your eyes are closed,
I welcome you to slowly bat them open.
If they are open coming back to the room and space around you.
I thank you for joining this gentle gratitude class.
Honoring what is true for us while tending to our bodies and nervous systems.
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.
