Welcome back.
I'm Jalyn and this is a short and sweet yin yoga and deep rest practice for you to feel cozy,
To give some self-love,
And to help you unwind in the evening time.
So when you're ready,
Find a comfortable seated position and let's begin with a few grounding breaths.
Inhale through the nose fully and completely and exhale through the mouth.
Inhale fully and completely filling up and exhale through the mouth.
And one more time,
Breathe in fully and exhale completely.
And now breathing in and out through your nose just let yourself be here.
Let everything settle as you arrive to your practice.
Know that for the next little while this is space just for you to be in your body,
To be with your breath,
To be with whatever is present for you.
So stay nice and close to your breath,
To your sensations,
To the moment.
When you're ready,
You can crack the eyes open a little bit and let's come forward into a tabletop pose.
On your hands and knees,
Stacking shoulders over wrists,
Hips over knees.
Let's just start with a really gentle flow through the spine.
So as you inhale,
Arch your spine,
Dropping your belly,
Lifting your head and your tailbone.
And as you exhale,
Round your spine,
Dropping your head,
Dropping your tailbone.
Inhale as you arch and lift through tailbone and head.
Exhale as you round.
And twice more.
Take a nice big breath in as you arch your spine and a big breath out as you round.
A big breath in as you arch your spine.
And as you exhale and round your spine,
Now sit back onto your heels,
Bringing your belly to your thighs and resting your forehead on the mat.
You can also rest your head on your hands or even on a pillow.
Child's pose.
For this child's pose,
Let's keep the arms forward.
For a beautiful opening through the armpits and the shoulders.
As you settle into the shape,
You're invited to release all effort from your body.
Feel the support of the earth beneath.
As you gradually let go more,
Settle into your quiet breath.
And perhaps you'll close your eyes to just be present with yourself.
Now for the last moment,
Here in child's pose,
You can stay exactly as you are.
Or if you'd like,
You can part the knees a little bit wider,
Bringing the big toes together,
Allowing your chest to melt a little closer to the ground.
We'll be here for a few more breaths.
Now very slowly,
Let's walk the hands back under the shoulders and press yourself up to sit on your heels,
Lifting the spine,
Sitting up,
Shoulders over hips,
Feeling that nice stretch through the ankles.
And when you're ready,
Come back to your tabletop pose.
So plant your knees right under your hips again.
We'll prepare for puppy stretch.
Your hips will stay right over your knees as you walk your hands forward and melt your forehead,
Or maybe even your chin and chest to the mat.
Just walk your hands as far forward as you can,
Melting your chest and head toward the mat,
Keeping your hips high over your knees.
This is a big opening for the shoulders,
The chest,
A big arch through the spine.
So just breathe.
We won't be here for too long.
Enjoy this big opening.
Your hands are connected to the earth.
Eyebrows relaxed.
For a few more breaths here in puppy stretch.
Beautiful.
So very slowly start to walk your hands back,
Pressing up and sitting back on your heels once again.
Let's pause here,
Sitting on the heels to just notice how you're doing.
Notice how the body feels,
Especially around the heart and the throat.
Ready.
You can shift over onto one side,
Swing your legs forward,
And let's slowly roll down onto your back.
Once you're there,
You can hug your knees in.
And maybe rock gently side to side.
You may also enjoy drawing circles with the knees in space,
Massaging the lower back.
And if you're circling the knees,
Let's reverse those circles and go the other way.
And when you're released,
Give the knees a hug toward the chest.
Let's open the knees,
Bringing the soles of the feet together for reclined butterfly.
Feel free to support your knees with pillows or blocks if you like.
Or to allow them to hang in space,
Your hands can rest on your inner thighs and out through the body.
As you rest here in your reclined butterfly,
Perhaps you'll call to mind something or many things that you feel truly grateful for.
And allow yourself to soak in those feelings,
Acknowledging the abundance in your life,
All that you have and all that you are.
So slowly from here,
Let's bring the hands to the outside of the body.
The outside edges of the knees and press the legs together.
Now we'll step the feet out wide and let the knees knock in to release the hips.
Feel free to rest here in stillness or to windshield wiper the knees side to side.
And once you feel nice and released,
Hug the knees in one last time.
Bringing your forehead up toward your knees now and squeeze yourself into a tight little ball.
Take a big breath in,
Squeezing and tensing all your muscles.
And then exhale as you release.
Now coming into shavasana,
Our final resting pose.
In this shavasana,
You'll be guided through deep rest yoga nidra meditation.
A few moments of sacred space to rest,
Surrender and receive.
So take a moment to get yourself as comfortable as you would love to be.
Take up as much space as you would like,
Or feel free to curl up with your hands on your belly.
This is your space to be however you wish,
However you would love to be.
Once you're comfortable,
Close your eyes and simply feel how the earth receives your body.
You are received in fullness exactly as you are,
In the full weight of your body.
And your body grows heavy in a relaxed and soothing way.
You are safe,
You are held.
The more held you feel,
The more relaxed you feel.
You slowly settle into this soft and supportive space where there's nothing expected of you.
You are whole and perfect exactly as you are.
Your attention rests on your breath,
The effortless breath just to welcome the inhales and the exhales.
Each breath like a dear friend coming and going with ease,
Taking great care of you.
How is it to simply be with your breath?
It's like a beautiful pink light that fills your body as you inhale,
And fills the space around your body as you exhale.
Now let the breath go and let it be.
And bring that soothing pink light to the crown of the head,
The top of the head.
And it bathes over the head and the face,
Over the neck,
Shoulders,
Upper arms,
Forearms and through the hands.
And all the fingers.
Through the fingers and the hands,
The forearms,
Upper arms,
Shoulders,
Neck.
The soothing pink light bathes the chest all the way around the ribcage,
The front,
The back,
The sides,
All the way around.
Down over the belly and the back.
Through the pelvis,
The back of the pelvis,
The front and the sides.
And this pink light bathes the thighs,
The knees,
The lower legs,
Ankles and feet,
All the toes.
From your head to your toes.
This soothing pink light fills your body from your head to your toes.
And how might it be to witness this pink light within you filling your body and in the space all around you,
In the space around you and the space within you.
All at once.
How might it be to witness this pink light within you and around you all at once as the boundaries of where you begin and end dissolve.
And you become one with the space around you.
How might that be?
Now the invitation is to come back inside the body,
To rest your attention in a place where there is a warm welcome.
Perhaps in the heart center,
In the belly or somewhere else.
A cozy interior space,
Private,
Protected just for you.
How is it to be here in this space?
What is present for you?
And after being with yourself in this way,
You are invited to keep your awareness inward as you begin to come back to your breath.
Enjoy a few deeper breaths.
Know that you are welcome to continue resting for as long as you like.
Becoming aware of the boundary of your skin,
The fullness of your body at rest here in your place.
And whenever you are ready to emerge from this space,
Gently crack the eyes open.
Maybe wiggle the fingers and the toes awake,
Giving yourself a nice little stretch.
And this concludes our practice for today.
Thank you so much for joining me.
I hope you have a beautiful rest of your evening.
Namaste.
