Welcome,
And thank you for joining this trauma-informed yoga class for tending to anxiety and overthinking.
We'll create space in our bodies and focus on gentle awareness to allow your mind and body to settle.
There are no props required,
And if you're ready to start,
I invite you to begin in a comfortable state of your choosing.
Option to also rest on your back if you're craving a little more support.
And as you settle,
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.
Whether you're seated or lying down,
Your hands can rest anywhere that's most comfortable for you.
You might choose to notice your body's contact with the surface holding you.
Allowing gravity to do all the work here.
Settling into the floor.
If you're comfortable with breath work.
You might start to elongate your inhales and exhales.
Maybe breathing into your belly.
With each exhale,
You might soften any tension you notice.
Even if it's just one person or just for a moment.
Grounding into our space for a few more moments.
You might choose to stay here.
Or if you like.
I welcome you to find an object in the room.
Anything that is standing out to you today.
It could be a photo.
A pillow.
Or any other object that catches your attention.
And once you find it,
You might choose to look at this object as if you're seeing it for the first time.
So maybe you notice the color.
The texture.
How heavy or light it is.
What it would feel like to hold in your hands.
Noticing if it's shiny or dull.
Maybe there's fabric.
If you could smell it,
Seeing what this would smell like.
And just taking a moment.
Seeing if you can notice as many qualities as you can.
No need to perfect this,
Just whatever comes to mind.
You're welcome to stay with this as long as you like.
Where you can move forward with me,
Knowing you never have to just because I am.
If you'd like to,
We'll explore a gentle jaw release.
Many of us can hold subtle tension in this area.
As we move through this,
I offer a gentle reminder that you don't need to change anything.
Just softening what you notice.
So if you like,
You might start by softening your jaw.
Maybe letting your teeth separate,
Even if just a little.
If you're comfortable with self-touch,
You might bring your hands to where your upper and lower jaw meet.
Either tapping or making little circles.
Massaging this area.
Option to explore other areas that are speaking to you,
So maybe along your jawline.
Your temples.
Your upper jaw.
Or anywhere else you feel called to.
You might continue this or you might choose to gently open and close your mouth slowly.
Maybe allowing gentle yawns if it feels natural.
And if it feels supportive,
You might allow yourself to exhale through your mouth.
Allowing just a little more softness.
You're welcome to stay here.
You can continue with me if you're laying down.
You might choose to come to a gentle seat.
Taking all the time you need to arrive.
And once you do,
I invite you to dip your chin to your chest.
Maybe rocking ear to shoulder,
Ear to shoulder.
Honoring your body's natural limits.
You might stay here or you could explore shoulder rolls.
Heading your shoulders up.
And down.
Maybe moving in circles.
Or with your breath.
And if you were going one way,
You might reverse your direction.
Gently coming back to center.
As we find a few hip circles,
So maybe leading with your chest.
As you create gentle movements.
Moving in your time and your pace.
If you like,
You might also sway side to side if this feels more supportive.
Maybe softening in your shoulders and jaw as you do this.
If you were circling one way,
You might switch directions.
If you would like to continue,
I invite you to join me as we find a tabletop position.
Bringing your wrists under your shoulders,
Knees under hip points.
And adjusting from here.
So maybe you widen your hands or your knees,
Getting as comfortable as you like.
And a few rounds of cat cow.
So on your in or out breath or whenever it feels right.
You may drop your belly and lift your gaze.
And on your exhale,
Rounding through your spine,
Maybe gazing between your knees,
Pressing the mat away.
Moving through these two shapes.
In your pace,
In your way,
Maybe with your breath.
Or just as it feels right.
Welcome to continue this or you might choose to join me as we make our way on to our backs.
Taking all the time you need to arrive.
And once you do,
Finding a gentle bend in your knees as we send our legs from left to right.
Gently releasing in your low back.
You're welcome to continue this or you might choose to bring both of your knees over to the left for a gentle twist.
Maybe your right arm reaches out long or to a cactus shape.
Option to rest your knees on top of blocks if that would feel more supportive.
And allowing your head to rest anywhere that feels most comfortable for your neck.
Taking a few moments here,
Knowing that you can always fidget or take another pose or do anything that would bring you the most comfort in this moment.
Welcome to stay here or you might gently guide your knees back to center.
And switching sides,
Sending our knees to the right or to a block.
Resting your left arm out longer to cactus shape.
And finding your comfort on this side.
As you're ready,
Coming back to center.
Maybe this time you hug your knees to your chest.
Option to remain still or to rock side to side.
If you would like,
I welcome you to join me in a gentle Shavasana.
This is a restful pose and rest is deeply personal,
So I welcome you to find any shape that's speaking to you.
So you could be resting on your side.
On your belly.
Maybe with the soles of your feet together,
Allowing your knees to rest open for supine butterfly.
Anything that's speaking to you.
Even if that means ending the class early.
We'll only be in this Shavasana for about one minute.
And you have the option to fidget as much as you need.
Allowing a moment of rest can support our nervous systems and calm anxiety.
Only if resting in this way feels right for you today.
So if you're joining,
I welcome you to settle in.
Knowing there's nowhere to go,
Nothing to do.
And I'll be here to guide you out.
I welcome you to stay here as long as you like.
Or to wake up your body,
You might wiggle your fingers in tones.
Followed by your wrists and ankles.
You might stretch your arms overhead.
Maybe allowing a yawn if it feels natural.
And then rolling to one side of your choosing.
Maybe using your arm as a pillow.
Or an actual pillow.
Allowing a few more moments of rest here,
Letting our bodies continue to awaken.
In your time,
I invite you to join me as we come to a comfortable state of your choosing.
Taking all the time you need to arrive.
And when you do resting your hands anywhere or maybe it's a prayer center.
Showing up to your mat is always the most important part of any practice.
So no matter how this class went for you,
I thank you for arriving.
Every moment you take for yourself matters.
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 me for this gentle class for moments of anxiety and overthinking.
I hope you feel a little more supported and were able to create a little more space in your mind and body.
I look forward to practicing with you again soon.
I hope you have a wonderful rest of your day.
And from my vulnerable heart to yours,
Take care.
