Hi and welcome back to another class with me.
My name is Gabriela and for today we have a nice soothing practice for headaches,
Migraines,
Any tension in the head or the face.
So to get started we can go ahead and make our way to child's pose.
Here,
Especially focusing on the head,
You can rock the forehead side to side.
This just gives such a nice massage that releases tension.
Today's practice will be focusing on letting go,
Releasing any tension and stress,
And sinking in to a space of comfort and relaxation.
Really focus on your breath here,
Allowing it to fully expand and then fully contract.
Taking nice full breaths,
Inhaling in and exhaling out,
Making our way into puppy pose.
So sending your arms out in front,
Dropping your chest down and keeping your hips raised.
You can have your forehead on the mat,
Or maybe your chin for an extra stretch.
When you're ready,
We're going to come back up,
Making our way into a seated pose.
Start to gently rock your neck side to side,
Bringing your right ear to right shoulder,
Left ear to left shoulder.
Begin making circles in one direction,
Keeping your breath as the guide here,
And then slowly rotating in the opposite direction.
Begin to make your way back to neutral.
From here,
We're going to inhale,
Reaching the right arm up,
And on the exhale,
Bringing it down to the left shoulder.
As you exhale,
We're going to bring the right arm back up,
And on the exhale,
Bringing it down to the left shoulder.
As you exhale,
We're going to bring the right arm back up,
And on the exhale,
Bringing it down to the left shoulder.
As you exhale,
We're going to bring the right arm back up,
And on the exhale,
Bringing it down to the left shoulder.
Reach your left arm up,
And exhale,
Bring it around to the right side of your face,
And release.
Inhale in,
Exhale out.
As you let that left arm fall down,
We're going to send one arm underneath the other,
Making our way into eagle arms.
On the exhale,
We're going to send the arms up towards the sky,
Release back down,
And switch sides,
Bringing the opposite hand underneath.
Let your arms come gently back down to the mat now,
Slightly behind you,
And begin to rotate your shoulders behind.
You really want to work on releasing the shoulders and the neck in order to get rid of some of the tension that's flowing to your head.
Gently rotate your shoulders forward now.
I invite you to bring your right hand over to your left shoulder blade,
And this is where the self-love comes in.
I invite you to give a nice massage,
An explorative one,
To your neck,
Your shoulder,
Maybe even your arm.
Continue to breathe deep as you show yourself this form of love.
Gently switching sides,
Bringing the left hand now over to the right shoulder.
And take a moment to notice how this feels,
Showing yourself this kind of love,
Physical touch,
Being there for yourself.
How does it feel?
Bring both hands back down to neutral now,
And we're going to inhale,
Bringing our shoulders up towards our ears,
Tensing up,
And on the exhale,
Let it go,
Drop them down.
We're going to do this a few more times.
Go at your own pace and release that tension.
Take one last nice final exhale,
And we're going to bring our thumbs right underneath our skull.
So this is going to be right in between the neck and the base of the skull.
I like to use my other fingers to hold up on my head.
That just gives a little bit more support.
So you can play around with pressure here,
Noticing what feels good and what may be a little too much right now.
This is your time to listen to your body.
So just listen and let go.
You can begin to bring your hands down to your ears right underneath,
Maybe your temples.
This time is for you to explore where the tension is living in your body,
In your head,
And in your face.
You might want to go ahead and massage your jaw,
Maybe right underneath your eyebrows.
Do what feels best for you right now.
This is your journey.
Slide your hands up to the top of your head and give yourself a nice scalp massage,
Really scratching through your head and your scalp,
Adding as little or as much pressure as you'd like.
Let's go ahead and interlace our fingers together,
Creating a cradle.
Bring them behind the back of the head and drop the chin down to the chest.
Breathe into the space created in your neck.
With your next exhale,
Let the arms go and just drop the head from one side to the other.
Creating a half circle with your chin still facing your chest.
You can turn this into full circles.
If that's okay,
Just make sure to take your time.
And then when you're ready,
We're going to come lying on our backs,
Getting ready for meditation.
If you'd like,
You can put maybe a blanket or even a shirt over your eyes to create some darkness here.
Take a few cleansing breaths.
Begin to visualize your mind,
Your head,
Your neck,
Your shoulders.
Let's imagine that melting into the mat,
Melting out of your body,
Let the tension go.
How does it feel as it melts away?
Let it fall into the ground next to you and beneath you.
With each exhale that you take,
You're letting go of a little more tension.
So keep breathing deep,
Letting your mind and your worries melt away.
They are leaving your body.
They are no longer yours.
And you can either rest here in meditation or you can make your way up to a seated pose.
I want to say thank you so much for choosing yourself and choosing me.
Send this to someone who might need it.
Thank you very much.
Namaste.
