Welcome.
This is your space to land.
To return to your breath.
Your body.
And activate the energy that lives within you.
Find a comfortable seat of your choice and let's begin.
Let your body guide you throughout this practice.
There's no wrong way to move.
Will begin to wake things up together.
Take a breath in through the nose.
And gently out through the mouth.
Again,
Inhale.
And exhale.
Let the breath deepen as you breathe in.
And let the body soften as you breathe out.
Release rigidity.
Start to gently roll your shoulders up,
Back and down.
Big slow circles,
Waking up the upper body.
Switching directions now,
Reversing the circles.
Allow your chest open a little more.
Creating spaciousness between the shoulder blades.
Finding stillness again,
Ground down into your sit bones and reach the crown of your head towards the sky.
Let your back lengthen and become tall.
Now we'll begin to energize the system with intentional breath.
Start breathing in and out through the nose,
A little deeper than usual.
Let it be rhythmic.
Balanced Steady Now imagine each inhale drawing in fresh energy,
New life.
And each exhale releases any heaviness from your slumber.
Breathe in,
Feel that quiet power rise from the base of the spine.
Breathe out.
Soften.
Let's do this for a few more rounds.
Each breath you take,
Allow the prana,
Chi,
Life force that resides within you to rise higher and higher,
Expanding from the base of your spine,
From beneath you,
From Mother Earth to the divine above,
Beyond.
When you're ready.
Will come to our energizing breath.
Breath of Fire.
Short,
Sharp exhales through the nose.
The inhale happens passively and naturally.
If this is new to you,
We'll draw the belly towards the backbone on the exhalation to force the breath out of the nose.
I'll be here with you throughout the practice.
Let's begin.
Deep breath in,
Fill the lungs,
Open the heart,
Expand the ribcage all the way to the top.
Hold here for just a moment.
And we start the breath of fire.
Deep breath in.
.
.
Feel the lungs expand,
Feel the body buoyant and light.
Hold at the top for just a moment.
And big sigh out through the mouth.
Allowing your breath to return to its natural state.
Let your body feel into any shifts that may have occurred.
Maybe you feel heat,
Fire,
Energy flowing through your veins.
And as we come back to our center,
Begin to roll the neck,
Slow circles in one direction,
Chin meeting the chest,
Then up and around,
Past the right shoulder,
Chin lifts towards the sky,
Continuing to roll around to the left shoulder and chin back down to the chest.
Maybe rolling over and back gently over any crunchy or sticky parts that you find along the way.
Moving in this same direction for a couple of rounds.
And reversing the circle the next time your chin meets your chest.
And again,
Maybe going back and forth.
Over anywhere that needs a bit of extra attention or love this morning.
And your next breath in,
Finding stillness,
Coming back to your center.
And exhale.
Relax.
Inhale,
Stretch your arms up and overhead.
Palms meet in prayer above you.
Interlace the fingers and then press your palms towards the sky.
Take another deep breath in here.
And on the exhale let them float down softly.
Palms rest on the knees.
Breathe in,
Lengthen the spine,
Grow tall.
And as you exhale,
Twist to the right,
Left hand on right knee and the right hand comes behind you.
Stay here as you breathe in,
Become tall.
And exhale,
Twisting a little bit deeper.
As you breathe in,
Come back through the middle and meet the knee.
And as you exhale,
Coming to the other side,
Right hand to left knee,
Left hand coming behind you.
Take another breath in,
Create length.
And as you exhale.
Go deeper into the twist.
Our next breath in.
Takes us back to center.
Now as you breathe in,
Lift your shoulders up towards your ears.
And as you exhale,
Drop the shoulders with a soft sigh.
Two more times,
Shoulder to ears,
Inhale.
Drop them with a sigh.
Inhale,
Lift.
Sigh and soften.
Now we bring our awareness to the spine.
Lengthen it so that the energy flows freely.
As if you're being gently lifted from the crown of the head whilst feeling grounded and supported by the earth beneath you.
Begin to sway slightly from side to side.
And then rock the hips forward and back.
Now start to move the ribcage in circular motions.
Heart shines forward with each breath in,
Moving around and back,
Rounding the spine with each breath out.
Continuing to flow,
To move,
To groove at your own pace,
In your own time.
Maybe closing down the eyes.
Maybe bringing the head and neck into the movement.
Let's switch directions to balance the body.
Feel that central channel of energy becoming more radiant,
More responsive.
You are here.
You are a way.
You are alive.
Finding stillness if you haven't done so already,
And coming back to your natural breath.
I invite you to place your right hand just above your belly.
And your left hand on your heart.
Ask yourself,
What energy do I want to carry into today?
Clarity,
Confidence,
Focus,
Joy.
Presence ease.
Whatever arises for you,
Trust it.
Trusting your intuition,
That internal whisper.
Breathe it in.
Fully,
Deeply,
Completely.
Embody it.
And exhale,
Let it echo through your being,
Through each and every cell.
Take a deep breath in.
And a long,
Slow,
Steady breath out.
Notice how you feel.
More grounded.
More connected,
More energized.
Come back to the room,
Back to the space you're in.
Back to your body.
Carry this energy forward with you throughout the day.
Coming back to this practice whenever you need,
Whenever you feel cold.
Have an amazing day.
Namaste.
