Yoga For Overthinking | Calm Anxiety

This trauma-informed yoga class offers a self-care moment to be more present and aware with little physical effort to calm overthinking and an anxious mind. We’ll start with a somatic exercise called pendulation to move between inner sensations and external physical objects to create more presence and slow racing thoughts. Then, we’ll explore fluid movements within poses to avoid creating too much stillness so you end this class feeling rested, less tense, and more grounded in your mind.

This class is supportive for all experience levels, there are no standing postures, and no props are required. Please note that this practice is not a replacement for professional mental health care.

Transcript

Hi and thank you for joining this trauma-informed yoga class to calm an anxious mind from overthinking. If you're ready to begin, I welcome you to start seated in any comfortable position. And you might even choose to sit on the edge of her bolster if that's more comfortable. As we settle into our space, You might take a moment to elongate your spine if you're seated. Maybe softening your shoulders. Option to place one hand on your heart, The other on your belly. And we'll be moving into something called a pendulation practice. Which is when we'll move from more internal sensations to external ones. And this is supportive for coming to the present moment and softening rushing and racing thoughts. So if you're ready to begin, I welcome you to start with your eyes opened or closed. And only going as far as feels comfortable. Maybe tuning into a felt sensation. Maybe this is the feeling of your feet on the mat. Where your seat against the floor is holding you. Maybe you notice an internal sensation like your breathing, Tension, Or softness. And spending a few breaths here, You might choose to elongate your inhales and exhales or soften into the ground holding you. And when you're ready, I invite you to bring your gaze to something in your external environment. So maybe it's a pillow. Or a fan. Or a window. There's no right or wrong thing to notice here. And once you bring your awareness, To this object. You might take a moment to notice the qualities. The texture. The colors. The weight. And taking a moment to connect with it. And notice it. Maybe in a way you've never noticed it before. And we'll be here for a few breaths. And when you're ready, I welcome you to alternate between this external and internal awareness. You can change what you notice each time. Or focus on the same one. You can even change how many breaths you stay with each one. Maybe four breaths with external and two with internal. Anything that feels most supportive and natural to you. We'll be here for a few more moments. Knowing you can take as many breaks as you need. I welcome you to stay with this exercise as long as you like or to gently come out. You might release your hands. Explore a few neck rolls. And gently open your eyes if they're closed. Coming back to the room and space around you. And if you're ready to continue, I welcome you to meet me in a tabletop with your wrist under your shoulders, Maybe wider or closer depending on your preference. And knees under hip points. And exploring a few rounds of Cat-Cow, So on your in-breath I welcome you to drop your belly, Lift your gaze. Broaden through your chest. And on your exhale, Rounding through your spine, Maybe gazing between your knees, Pressing the mat away from you. Few rounds here. And I welcome you on your next out breath if you like to send your seat all the way back, Hips toward heels. Lengthening in your arms. And on the inhale, Coming forward. Cow pose broadening in your chest. Option to explore a few rounds of this. Finding your version and your pace. And on this last one, You might bring your knees as wide as feels comfortable, Extending your seat all the way back. Arms might outstretch forward, Bring your heart and forehead to the mat for a child's pose. Softening here. Option to rock your forehead side to side. You could also place a bolster underneath your chest if that's more comfortable. And be here a few moments. Maybe you allow yourself to soften into the mat. Each exhale releasing. Even just 1% of tension, Knowing that the awareness is always enough. And in your time we'll gently press out. Bringing our knees together and sending them slightly back so we can lower down onto our belly. Take your time. And once you arrive, You might place your hands out long in a capital T in line with your shoulders and then bring them in halfway. And on your next in breath, Rising up, Cobra. And exhale, Lower down. Few rounds here. You could also dip one shoulder and look over the other for more of a gentle twist. Whatever your body is craving today. And last one as we lower down. From here, Bringing our hands under our shoulders, Pressing back to a cat-counter-stretch surrounding in your upper, Middle, And lower back, Maybe swaying side to side. And from here you might cross at your ankles coming to a seat. So we can lower all the way down. Taking your time. And once you arrive, I welcome you to bring your right knee toward your chest. Left leg can stay bent or go out long. Taking a moment to rock your legs side to side or rotate your ankle. Or to find stillness. We'll be here for a few moments. If your left leg is out long, Bring your foot so it is flat to the mat. And crossing our right ankle over our left knee. Option to stay here or reach behind your left thigh or shin drawing your left thigh to your chest You might stay here or you might choose to rock side to side. And we'll gently release to do this on the other side. So with your right leg straight or bent, Drawing in our left knee to our chest, Finding movement or stillness on the other side. As you're ready, We'll place our right foot flat to the floor, Crossing our left ankle over our right knee. And taking a moment to get comfortable. And reclined pigeon on this side. Either staying still or rocking. Or taking something else entirely. From here, We'll gently release, Bringing both feet flat to the mat and then crossing both our knees over to the left. Gentle twist, Maybe you extend your right arm out long. Or the cactus. Resting your head anywhere that feels most comfortable for your neck. Softening into the ground. Softening into this space. Switching sides when you're ready, Bringing our knees back to center. This time to the right. Finding a moment to get comfortable, Pausing if needed. And bringing your knees back to center in your own time. Moving into a gentle cooling practice. So on your exhale, I welcome you to draw your knees to your chest. And on the in breath, Pressing your knees away from you, Allowing your feet to grow heavy. And moving in a rhythm that works for you, Exhaling, Drawing your knees to your chest. And inhale, Pressing them away. Maybe you notice how this feels on your low back. Allowing some softness in your shoulders and jaw. We'll be here for a few more moments. And you might continue to do this or you can bring your knees all the way to your chest and rock side to side. This is also a good moment to take anything else that you might be craving. To revisit a pose. We're just taking a moment for us. As you are ready, I welcome you to lower your feet back to the mat. And roll to one side, Coming to any seat of your choosing. Placing your hands anywhere you like. And taking a moment to honor yourself for arriving on the mat today. Pretending to yourself. And honoring self-care. 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 class to soothe overthinking and to calm an anxious mind. 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.