Welcome to this practice designed to help you soothe your nervous system and bring your energy down so you can have deep sleep.
Before we start,
Make sure you have either a yoga bolster or some big pillows nearby.
I'm going to be taking you through two poses as well as slowing down your breath and taking you through a short body scan.
For this practice,
You're going to want to have a calm,
Quiet space and a little bit of space to move around in.
So you could do this in bed,
You could do this on a sofa or you could do it on the floor,
Maybe on a yoga mat.
Now the first place you're going to start is a reclining butterfly.
For this,
You're going to place your pillows or a bolster behind you.
Lie back onto it,
Make sure your head is towards the top of the bolster and your lower back is reaching the end of the bolster.
So you're going to have your sit bones down on the ground.
Then you're going to bring the soles of your feet in towards each other in what we call a butterfly pose.
You could have your arms out to the sides or maybe bring the hands onto the belly and the chest,
Just noticing what feels most comfortable,
What feels most natural to you.
And allowing yourself to settle here,
Noticing the sensations from this pose and all the points of contact that you have with support here.
So maybe it's your sit bones,
Your feet being supported by the ground.
Or your back supported by the pillows or the bolster as well as your head and neck.
And allowing yourself to release into this support.
Allowing yourself to be held here.
Now in this posture,
I'd like you to bring your attention to your breath.
Focus on slowing down and really softening your breaths.
Making each one as slow,
Soft and gentle as you can.
Almost playing with just how gentle you can be with yourself.
And you want these breaths to feel really natural,
Really comfortable.
If at any point it starts to create any tension,
Then feel free to let it go.
When you soften your breaths like this,
You're facilitating your body's natural relaxation response.
Naturally,
When you become relaxed,
When you activate the parasympathetic nervous system,
Your body will start to breathe less.
Because you don't require the same amount of energy.
So by consciously choosing to soften your breaths like this,
You're supporting your body in that relaxation response.
You're helping yourself in changing your state to one of rest.
Still softening your breaths here.
And noticing what shifts in the body when you do that.
Now whenever you're ready,
You're going to slowly come out of this pose by reaching one arm overhead.
And then rolling over onto that side,
So you end up laying on your side.
Taking a few moments resting,
Laying on your side.
And allowing yourself to notice any internal shifts from this brief pose.
Now for the next pose,
You're going to be leaning your legs up against the wall.
You could do this on the ground.
Or you also have the option to place the bolster or pillows underneath your lower back.
If you feel like you have less flexibility in the backs of the legs,
Then I would suggest to have the pillows or the bolster and your lower back a little bit further from the wall.
Create a little bit of space and you'll find it easier to get into the pose.
Otherwise if you feel very open in the backs of the legs,
You can be closer to the wall.
If it's uncomfortable for you to keep your legs straight in this position,
For example if you have hypermobile knees,
Then feel free to slightly bend the knees and place the soles of the feet on the wall.
This pose,
Being an inversion,
Signals to your body to lower blood pressure and creates a soothing,
Relaxing response in the body.
Once you're upside down,
There's an increase in blood flow to the head and neck and this signals to the body to lower blood pressure overall,
Creating a relaxing effect.
Once you've settled,
You're going to go through a short body scan.
Starting by bringing your attention to your feet.
From your toes,
All the way through the foot.
The sole of the foot and the top of the foot.
And then moving up the legs.
Your calves and shin.
Your kneecaps.
And all the way up to the thighs.
As you rotate your attention through the body,
Not trying to judge or fix or change anything,
But just being open to what's showing up for you.
Then noticing sensations at your hips.
And your back.
Lower back.
Middle back.
And upper.
Your belly and chest.
Maybe you notice breathing sensations here.
Your hands.
And then all the way up through the arms,
Up to the shoulders.
Sensations at the back of the neck.
And the back of the head.
The front of the neck,
Up to the jaw.
Your lips and cheeks.
Sensations inside the mouth.
At the ears.
And your nose.
Maybe you notice breathing sensations here.
As the cool air comes in.
And warm air comes back out.
Your eyes and eyelids.
Brows and forehead.
All the way up to the crown of the head.
Sensations through the whole body at once.
Now you can stay in this pose for as long as you'd like.
Or whenever you feel ready.
Bringing the knees in towards the chest and rolling over onto one side.
Again,
Taking as long as you need here.
And when it feels right,
Slowly transitioning out of the practice.
Thank you so much for joining me today.
Wishing you a night of deep sleep.
Namaste.
