Welcome and thank you for joining this trauma-informed yoga practice to calm your nervous system when you feel overwhelmed or like everything is too much.
Move slowly to release tension and allow rest to feel more supported in your body.
There are no props required,
And if you're ready to begin,
I invite you to start in a comfortable seat 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.
And as you're ready,
You might choose to join me as we bring opposite hand to opposite shoulder.
Offering a gentle hug.
You might stay here,
Or you could alternate your left and right hands,
Gently tapping.
Creating bilateral stimulation to come into this present moment.
You're welcome to continue this or you might gently release your hands down.
Placing them anywhere that feels most comfortable to you.
And exploring a few neck rolls,
Maybe dipping your chin.
Rocking your head from side to side.
Or reaching back if that feels comfortable for your neck.
If you like,
You might choose to include gentle wrist rolls,
Bringing movement into our body.
If you'd like to add even more,
You might choose to include your arms.
Moving them in any way that feels supportive or speaking to you.
None of these movements have to be big.
You can be small.
Or if you prefer stillness,
You can take that too.
Gently returning to center,
You might include a few shoulder rolls.
Drawing your shoulders up to your ears and then down and away.
Option to move one at a time or both.
Releasing stored tension in our upper body.
You might continue this.
You might rest your hands gently on your legs.
As we find gentle hip circles.
Guiding with your heart space.
Rotating,
Exploring movement option to also go side to side if that feels better.
If you were doing circles,
You might switch your direction.
If you'd like to move forward,
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 there so you can always have your hands a little bit wider.
Or your knee.
Or even resting a blanket under your knees for more support.
Moving through a few rounds of cat cow so in your time you might inhale drop your belly lift your gaze Broaden in your chest.
And exhale,
Rounding through,
Gazing in between your knees.
Moving between these two shapes,
Breathing in a way that feels best for you.
You're welcome to continue this as long as you like.
Or you might choose to send your hips back.
Bringing your knees as wide as feels comfortable.
As we reach our arms forward.
And melt our head and chest either to the mat or to a bolster.
Your arms can rest however they like,
So maybe you bring them to a diamond shape.
Or straight out in front of you.
Or even reaching back behind you by your sides if your knees are a little closer together.
Allowing a few moments of rest here,
Nothing to do.
Nothing to hold you up.
Maybe breathing into your belly.
And with each exhale,
Releasing.
Maybe that's your breath.
Or maybe it's a little bit of tension.
In here for a few moments.
Gently ease out of this posture.
I welcome you to walk your hands up.
One inch at a time,
Taking all the time you need.
And from here,
I invite you to join me as we make our way onto our backs.
Maybe you bring the soles of your feet together,
Allowing your knees to rest open.
Either as they are or onto blocks for more support.
Your hands can rest anywhere you like.
And allowing these next few moments of gentle rest so you can fidget as much as you need.
If you would like to remain in this pose longer,
I invite you to honor this.
Otherwise you might choose to gently bring your knees back to center.
Maybe using your hands to guide you.
And gently guiding both knees over to the right.
Either to the floor.
Or onto a block.
Your left arm can go wherever feels comfortable or maybe extends out to the left.
Pressing your left shoulder into the mat.
Or into a pillow or a blanket.
And resting your head anywhere that feels comfortable for your neck.
Releasing tension along our spine for a few moments.
And as you're ready,
Switching sides.
So bringing your knees back to center and this time over to the left.
Maybe bringing your right arm out long or into a cactus shade.
And finding your comfort on this side.
Coming back to center,
Take all the time you need.
And bringing your feet so they're flat to the mat with your knees bent.
Option to rest here.
Or maybe you prop yourself up onto a bolster,
Placing it under your seat for a little bit more support,
Gentle inversions.
Can activate our parasympathetic nervous system.
Which can allow us to feel a little more relaxed.
If you're not including one,
No worries,
The rest is enough.
And allowing your hands to rest however you choose.
As we rest here,
You might notice the support beneath you.
There's nothing to change or fix in this moment.
Just allowing yourself to be held by the ground.
And observing whatever arises.
Knowing you can pause or take as many breaks as you need.
You're welcome to stay in this shape as long as you like.
Or you might choose to reach your arms and legs out for a big stretch.
Rolling to one side.
Taking a few breaths here.
Come to us when you're ready,
Coming up to a comfortable seat of your choosing.
Taking all the time you need to arrive.
If you like,
You might choose to wrap your arms around yourself,
This time for a gentle self hug.
Maybe you rock side to side.
Giving yourself this moment.
Of compassion.
Your own kindness.
You might stay here or you could bring your hands to a prayer center.
I offer a gentle reminder that no matter how this class went for you,
You still arrived to your practice and took time for yourself.
I invite you to send yourself compassion for however this went for you today.
Knowing that each and every practice matters.
If your eyes are closed,
I welcome you to slowly let them open.
They are open coming back to the room and space around you.
I thank you for joining this gentle practice to tend to your nervous system when you feel overwhelmed.
I hope to practice with you again soon.
That you have a wonderful rest of your day.
And from my vulnerable heart to yours.
Take care.
