Welcome and thank you for joining this trauma-informed yoga class to tend to sadness and a heavy heart.
Move slowly and open your heart space and hips to release toward tension.
Then find supported rest to allow whatever we feel to be present with us.
I welcome you to include a pillow,
But this is optional.
And if you're ready to get started.
I invite you to begin in a comfortable seat of your choosing.
Taking all the time you need to arrive.
And as you get settled,
I offer a gentle reminder for you to move at your own pace,
Knowing you can take breaks or end early.
From here you might choose to place one hand on your heart.
The other on your belly.
Or maybe you take hold of your pillow.
Whatever feels best here.
Maybe noticing the support beneath you.
Inviting yourself to be present with whatever is here in this moment.
If you're comfortable in bringing awareness to your breath,
You might choose to breathe into your belly.
And be slowing down your inhales and exhales.
You're welcome to stay here or if you're holding the pillow,
You might set it to the side.
Or releasing your hands down.
On an in-breath,
You might choose to reach your arms up with a big stretch.
And on the exhale,
Drawing your elbows down,
Broadening in your chest,
Maybe gazing up,
Creating space.
And inhale,
Reaching back up.
Exhale,
Broaden.
And a few more in your time and pace,
Knowing you can switch the breathing.
So maybe you inhale as you broaden.
And exhale as you reach up.
And releasing when you're ready.
From here you might choose to bring both of your feet together.
Allow your knees to rest open or maybe onto blocks.
And you can have your feet close to your body or further away,
Whichever feels most comfortable.
Maybe you stay here or gently take a hold of your feet.
Maybe massaging them.
Or you might fold forward gently.
Grounding in your spine.
If you prefer more movement,
You might choose to raise and lower your knees.
You can go fast or slow here.
Creating a little more space.
As you're ready,
Gently coming back to center.
You can leave your feet as they are or if you're more comfortable in a cross-legged position.
You might choose to join me here as we find a gentle twist.
Bringing left hand to right knee.
Right hand goes out behind.
Maybe lengthening in your spine as you inhale.
And exhale,
Twist.
Gently releasing to switch sides.
Right hand to left knee.
Left hand out behind.
Honoring your body's limits.
Gently coming back to centre.
And from here you can either stay seated or if you're more comfortable lying down.
Maybe taking a hold of your pillow if you have one.
Getting as comfortable as you need.
So maybe you lie on your side,
Hugging your pillow.
Or on your back.
Or remain seated,
Finding a gentle home.
And wherever you are.
Allowing yourself to take this moment here.
With whatever emotions are present.
You don't need to push them away or make them different.
This is just an opportunity to offer yourself comfort.
Support.
And we'll be here for about one minute.
Knowing you can come out at any time.
You're welcome to stay here as long as you like.
Or if you're laying down,
You might gently take your time coming to a seat.
Setting the pillow aside.
If it feels okay today,
You might wrap your arms around yourself for a gentle self hug.
Maybe noticing the feeling of your own hands.
Option to stay here or rock side to side.
You might stay here or you could join me as we bring our hands to prayer center to close our class.
I thank you for joining this quick,
Gentle practice for supporting moments of sadness and heavy emotions.
Sometimes just allowing ourselves to be with what's present is enough.
I hope this practice was able to bring some comfort and support to you.
And I welcome you to send yourself kindness as you navigate the rest of your day.
From a vulnerable heart to yours.
Take care.
