Soul-Full Gentle Yoga, Guided Reiki Meditation & Sound Bath
Your space to rest, heal and reset is here! Release tension held in your body as you move through a gentle, mindful yoga practice. Ease the chaos and chatter of your mind through a guided Holy Fire Reiki Meditation. Relax into stillness and rest as Crystal Singing Bowls, Himalayan Singing Bowls, Tongue Drum and Therapy Harp rebalance your energy. Take time for yourself and allow the next hour to be just for you!
Transcript
Soulful Sunday.
I hope your soul is happy.
I hope that you find joy in your day today.
And I'm Susan Watkins.
I'm the owner of Inspired Life Essential Wellness.
I'm a yoga teacher,
Meditation teacher,
A Holy Fire Anusui Reiki master,
As well as a Thai yoga practitioner and sound healing practitioner.
So as I mentioned earlier today,
I will be offering a gentle yoga practice,
A Holy Fire Reiki meditation,
And a soothing sound bath to hopefully uplift and soften your soul.
So if you want to go ahead and get comfortable,
We'll start seated.
So if you want to take one of those pillows,
A pillow underneath of your hip.
And just notice which foot is in front because we will be flip-flopping our feet.
So just take a notice.
It doesn't matter which one's in front for right now,
Just notice.
And as you come into your seat,
Just rock back and forth.
Find those sit bones.
And then taking a deep breath in as you exhale,
Settle down.
Connecting to our roots,
Chakra,
Our place of feeling safe,
Stable,
Supported.
And as you inhale,
Draw in that strength and stability of the earth through the sit bones,
Up through your belly.
Into your heart,
Through your throat,
Through the forehead,
Your third eye,
All the way up to the crown of your head.
Drawing strength and stability all the way through you.
Knowing whatever comes your way,
You will be supported.
And as you exhale,
Soften.
Inhale,
Drawing up strength and stability,
Grounded,
Connected earth energy.
Exhaling,
Soften.
Reminding yourself that we can be strong,
We don't always have to be so strong.
We don't always have to be so strong.
Also soften,
Allow.
Continuing following your flow of breath and allowing yourself to be now here.
The only difference between now here and nowhere is a space.
So give yourself this space,
This time to be now here.
This sacred time just for you to connect to your soul,
To release any tension held within your body or your heart,
Any anxiety or fears.
Letting go of what happened yesterday,
Even in this morning.
Releasing what lies ahead through your day,
A week ahead.
Just allowing this space to be now here.
And on your next in-breath,
Bring the breath up to your heart and shrug your shoulders down and back behind you,
Inviting that heart to open,
Maybe even placing the fingertips on the earth.
Grounding,
Being stable with an open heart.
And on your next inhale,
Invite that heart to expand,
Maybe connect to an intention.
What would you like to bring in and create?
How would you like to feel during this time that is just for you?
Connecting to that root chakra,
The chakra of I am,
Breathing into your heart,
That I am.
That I am.
I am peaceful.
I am joyful.
I am love.
Connecting and breathing that I am into your heart,
Connecting with who you are.
Your very heart,
Your very soul.
Taking three more breaths here.
And as you exhale,
Gently tuck the chin,
Release the back of the neck,
Bring the thumbs to rest on your heart.
Taking one more deep breath in as you exhale,
Gently lift the head to neutral,
Flutter the eyes open.
Welcome.
Placing the hands on the knees,
Draw the belly into the spine,
Rounding the back.
Inhale,
Float the chest forward,
Shine your beautiful heart into the world.
Exhale,
Draw the belly into the spine,
Round the back.
Seated Cat-Cow,
Inhale.
Flowing at your pace,
Your breath,
And that you control.
Just gently inviting some movement into our spine as we connect to that second chakra,
Our chakra of joy,
Pleasure,
Creativity.
Connecting to the life that you'd like to create.
The feeling that you'd like to create through this next hour of self-care.
Flowing and moving with your breath.
Connecting to the joy that is deep inside you.
And as you shine that heart forward,
Invite that joy to rise up.
Bringing forth a joyful heart.
Three more.
And the next time you shine that heart forward,
Stay there.
Just feel that beautiful heart radiating love,
Joy.
And as you exhale,
And as you exhale,
Bring the body back to neutral.
Flip-flop the feet,
Bring that back foot in front,
And the front foot in back.
Moving now to that third chakra,
Our power center.
The color here is yellow,
So maybe as we move through this pose,
Just envision this beautiful yellow light surrounding you,
Like the sun.
It's beaming all around you,
This beautiful yellow,
Golden light.
Turning up the fire in our belly,
Our place where we feel empowered,
And we bring up that strength,
That creativity,
Where we show up.
So drawing the fingers out to the sides,
Root down to that earth energy.
Draw the belly in to the spine,
Rise up tall,
Show up.
Inhale,
Float the fingers toward the ceiling,
Look up.
See that beautiful golden light above you.
Exhale,
Tuck the chin,
Float the fingers down to the earth,
Reconnect.
Inhale,
Three more,
Float up,
Look up.
Exhale,
Tuck the chin,
Drop the fingers.
Keeping that belly strong,
Long spine,
Rooted down through the hips,
Rising tall through the spine.
Last one.
Might have gotten one more in there.
I lost count,
I'll be honest.
Reach the fingers,
Look up.
As you exhale,
Lower the right knee,
Reach the fingers,
Look up.
As you exhale,
Lower the right hand to the left knee and reach that left hand back behind you.
Coming in to a gentle twist,
And if it's available to you,
Look over your left shoulder.
Taking a deep breath in.
Exhale,
Release and soften.
Holding the pose,
But I'm finding the breath to still flow.
The third chakra is our place of courage and empowerment.
Divine courage is not the absence of fear,
But a nudge that says,
Keep going,
Do it,
Do it,
Don't worry,
All will be well.
You have to get quiet enough to hear it,
To feel your courage.
Now is your time to get quiet.
Tune in to that courage,
To show up.
Taking one more deep breath in.
As you exhale,
Reach the fingers to the side,
Rainbow them up,
Back to the ceiling.
Exhale,
Float them down.
We'll float for three more.
Inhale,
Look up.
Exhale,
Float down.
Inhale up.
Exhale down.
One more time.
Inhale up,
Stay there.
Take a deep breath in.
Connect to that beautiful golden light shining down and through you,
Empowering you,
Tuning you into that courage.
And as you exhale,
Soften and twist.
Left hand to right knee.
Reach that left hand back and around behind you.
Roll the left shoulder open and if it's comfortable in your neck,
Turn and look over your left shoulder.
I'm sorry,
I just reversed that.
Left shoulder on right knee,
Right hand back behind you.
Still early.
Taking a deep breath in,
Rise that strong earth energy through the spine,
Twirling all the way through the crown of the head.
Realizing that fears,
Illusions,
Addictions that keep you from your true offering relax into your plan.
Relax into your true calling.
Trusting that the next steps will always be shown.
Life is divinely guided,
Supported,
Protected.
Taking one more deep breath here.
Inhale.
As you exhale,
Reach the fingers to the side,
Rainbow the arms up.
Exhale,
Tuck the chin,
Float the head to the chest,
Release the shoulders.
Take a moment to pause.
For our heart chakra,
I'm going to do a little tapping.
So just tap right here on the sternum,
The place of our heart,
And invite any of those fears,
Anxieties that are held within your heart to break up,
To release,
To know that you have the courage inside of you to move forward.
Continuing to breathe.
Five more taps.
And then resting your hand just on your heart,
And your left hand on top of the right or vice versa,
And then drawing both fingertips to rest on that sternum and just invite anything that's stuck.
It's like you're pulling it away.
Let it go.
Release anything that blocks your heart from receiving joy,
From feeling the love and compassion,
Who you are.
Let it go.
One more time.
Put the hands to the earth,
Shrug the shoulders down and back behind you,
And just notice.
Notice how you feel.
Notice the energy,
The sensation,
The joy,
The happiness,
The joy that's in your heart right now.
Especially within that heart space that we just cleared.
You know,
Onto our throat chakra,
The place where we speak our truth.
We also listen.
Listen to understand,
Not just to respond.
Listen to the heart.
Place where we speak our truth.
We also listen.
Listen to understand,
Not just to respond.
So we'll work a little here in the neck.
Planting your fingertips down to the earth,
Shrug the shoulders down and back behind you.
Release that right hand to the earth and lower the right ear toward the right shoulder.
Lengthen the left shoulder away.
Finding that space and length down the left side.
You close your eyes.
Deep breath in,
Exhale.
You know,
Wave of breath through your body.
Drawing in what you need.
Strength,
Courage,
Faith.
Exhale,
Letting go of the rest.
Three more breaths here.
And how the head back to neutral.
Reverse the shoulders,
Shrug them down and back and then opposite side.
Bring the left ear to the left shoulder,
Release the right shoulder down.
That length,
Release all the way through the left right side of the neck,
Down through the right fingertips.
Deep breath in,
Exhale.
That cleansing breath.
Vision any tension through the head,
The neck,
The heart,
More in the upper body,
Going down and out those right fingertips.
Just close your eyes and feel your body breathe.
Connecting to that spontaneous,
Natural breath.
A prana,
A life force.
A breath that brings in an opportunity to reset and restart with each breath.
Two more breaths here.
Inhale,
Head back to neutral.
And just gently shrug the shoulders,
Maybe drop the chin to the chest.
It's releasing that stretch in the body to integrate that work.
And then drawing the hands back to the knees if that's comfortable or keeping the fingertips on the floor if you feel like you need some more grounding.
Shrug those shoulders down and back.
And then exhale,
Down and across to the left.
Inhale,
Right.
Exhale,
Down and across left.
Two more.
And then we're going to take a deep breath in.
And then we're going to take a deep breath out.
And then we're going to take a deep breath in.
The next time the chin comes over to the right,
Lift it up and across,
Drawing a circle.
One more circle.
And this time as the chin comes over to the right,
Draw it back to the left.
And then back to the right,
Just like you're outlining the collarbones or drawing a big smile across the front of your chest.
One more time,
Right.
One more time,
Left.
And as the chin comes to the left,
Lift it up and over and across,
Reversing that circle.
Two more circles.
And as the chin comes down and across to the left,
Pause there.
Look over the left shoulder.
Taking a deep breath in.
Exhale,
Relax the shoulders.
Inhale,
Back to neutral.
The head back to neutral.
And then look over the right shoulder.
Shrug those shoulders up to the ears.
Exhale,
Release them down.
Inhale,
Come back to center.
Taking a deep breath in.
As you exhale,
Shift the ribs over to the left.
Inhale,
Forward.
Exhale,
Back.
Drawing a circle with the body.
You just close your eyes and feel your body float and flow through space.
Noticing the connection still with that root chakra.
Always rooted,
Always grounded,
Always connected.
Just like a tree.
It's rooted.
Its roots are deep.
And yet it's able to flow and move as the storms come around it.
Taking three more circles in this direction.
And your whole body move and float with your breath.
And as you exhale this next time,
Reverse your circle.
You decide the size and the pace in which you flow.
You control your breath.
You control how your body moves.
You decide how you show up and face those storms that might swirl around you.
Two more circles.
It's floating,
Flowing.
Connected and strong.
Inhale your body back to neutral.
Take a deep breath in.
Bring your shoulders to the ears.
Exhale.
Soften and notice.
Moving to the third eye,
That space between the forehead,
Our fifth chakra.
Our sixth chakra.
Throat chakra was the sixth chakra.
Our place of inner knowing,
Intuition,
And wisdom.
Knowing that we have the answers within us.
Just like the card said,
We need to allow time to pause.
Allow that space between not being nowhere,
Not knowing where we're going.
Caught up in the chaos.
And now here.
You always tune in to that inner knowing,
That intuition,
That inner wisdom.
You're taking a breath,
Allowing yourself to pause,
Even just for three or four breaths,
To come back to now here.
So rub your hands together.
Create some friction.
Feel the energy that you can create just within your own self.
And taking a deep breath in as you exhale.
Bring the palms to rest just above the eyes,
Covering that forehead to the top of the head.
Feeling the warmth and the energy that you created within your body.
Feeling the warmth and the energy that you created within your palms,
With your healing hands.
Sending clarity,
Focus,
Trust into that inner wisdom,
Into that inner knowing that is always with you.
Allowing yourself to trust and be guided.
Open to your heart.
Empowered.
And that fire in your belly,
Willing to show up with that joy and love and creativity that is within you,
Out into the world,
Knowing that you are supported and guided along your path.
Feeling the fear,
But yet having the courage to step forward,
To trust and know that you are divinely guided.
That you are divinely guided.
You have within you to live the life of your dreams.
What you seek is seeking you.
One more deep breath here.
Exhale,
Release the hands to the earth,
Keeping the eyes closed for just a moment,
Bringing the breath to that space in between the forehead.
Envision that you are breathing through that eyebrow center,
Through that third eye,
That space in your forehead.
Envision before you there a large screen as high and as wide as your mind's eye can see.
A screen that you would see in a movie theater.
Taking a deep breath in as you exhale,
Envision before you there anything that comes.
Allow.
Shapes,
Colors,
Patterns,
Images,
People you love.
Coming into that inner vision and wisdom.
Breathing and connecting to that mind screen.
Breathing and connecting to that beautiful life that you hold for yourself,
In your mind's eye.
Taking three more breaths here.
As you exhale,
Gently flutter the eyes open,
Bringing the hands to the heart,
Bringing the hands to the heart,
Tucking the chin,
Bowing and honoring you,
Your time here on your mat,
Your time to pause,
To be now here.
As you exhale,
Make your way into a tabletop pose.
So if you have that blanket,
You may want to bring it underneath of the knees.
We have our hip and our knee in a line,
Our shoulder,
Our elbow,
Our wrist in a line,
Belly drawn in,
Our feet are directly behind the knee.
We're going to flow through Cat-Cow for three.
So inhale,
Lift your chin,
Lift your chest open,
Shine your heart forward.
Exhale,
Tuck your chin,
Draw your belly into your spine,
Round your back,
Cat Pose.
Inhale,
Flow,
Float,
Lift your chin,
Lift your chest,
Shine that beautiful heart forward.
Exhale,
Draw the belly into the spine,
Round your back.
One more time,
Inhale,
Shine that heart forward.
Send love to your neighbor,
Send love to each other,
Sharing this time here,
In this moment.
And exhale,
Tuck your chin,
Draw your belly into your spine,
Round your back,
Cat Pose.
Exhale,
Round into Cat.
Inhale,
Float back forward,
Neutral table position.
Turning the toes under,
Shifting the hips to the heel,
Press the earth away with the hands.
Draw the belly into the spine,
Lift the knees up and off the earth,
Keeping the knees bent.
Bring the chest to your thighs.
Inhale,
As you exhale,
Keeping the chest where it is,
Lengthen through the legs.
Invite the heels to come down to the earth.
It's okay if they don't make it.
Maybe keeping a gentle bend in the knees wherever you are.
Invite the right knee to bend,
The left knee to,
The left leg to lengthen,
Look under the left arm.
Inhale,
As you exhale,
Bend the left knee,
Lengthen through the right leg and look under the right arm.
Inhale,
Exhale,
Back to the left side.
Lengthen through the left leg,
Look under the left arm,
Bend the right knee.
Moving over,
Opposite side,
Bend the right,
Left knee,
Look under the left arm.
Moving over,
Opposite side,
Bend the right,
Left knee,
Look under the right arm,
Lengthen through the right leg.
One more time,
Each side.
Coming back through center,
Rise on your toes,
Exhale,
Lower the heels to the earth,
Bend the knees and gently walk the hands to the feet.
We're at the back of our mat.
Reverse the shrug of the shoulders.
Again,
Keeping a gentle bend in the knees,
Heel-toe your feet to the outside edges of your mat.
Your legs are about as wide as the mat,
Folding forward.
Again,
Keep that gentle bend in the knee.
Inhale,
As you exhale,
Reach your left hand to your right foot,
Spiral that right hand open.
Reach toward the ceiling.
Breathing in,
Exhale,
Return both hands to the earth,
Middle of the mat.
Reach the right hand to the left foot,
Spiral,
Reaching the left arm to the ceiling.
Press back through the hip creases,
Lengthening through the legs,
Gentle twist through the spine.
Inhale,
Back to center.
Heel-toe your feet about hip-width distance apart,
Which is about two fists.
Bend the knees,
Draw the belly into the spine,
Keeping the chin tucked,
Slowly roll up.
Drop your shoulders down and back behind you.
Feel through your feet,
Your heels,
The ball of your feet,
Lifting your toes.
We're going to each toe down one at a time,
Connecting to the root.
Draw that earth energy up through the legs,
Engaging and lifting the kneecaps,
Engaging the quadriceps,
Draw the belly in,
Gently tuck the tailbone,
Shrug your shoulders down and back,
Open your heart.
Take a deep breath here,
I'll feel each chakra from root all the way to the third eye.
We're going to connect now to that crown chakra,
That higher self.
We're doing this as a walking meditation,
So connecting to your higher self,
The self that knows no fear,
Only love,
Only compassion.
Noticing the outside edges of your feet,
Feeling your feet and the impact and the imprint that they have on this world.
With each step that you take,
You have an opportunity to connect to your higher self,
Noticing the outside edges of your feet,
Feeling your feet and the impact and the imprint that they have on this world.
With each step that you take,
You have an opportunity to leave an impact and an imprint in your world.
So as you take a step forward,
Think about,
Connect to that higher self.
What sort of impact,
Imprint,
Do you want to leave?
Just simply walking to the edge of your mat,
Slowly,
Mindfully,
One step at a time,
Consciously aware of the impact,
The imprint that you would like to leave.
And if you're on a yoga mat,
You may even have noticed the impact and the imprint.
Maybe it's love,
Gratitude,
Grace,
Whatever it is for you with each step,
Intentionally taking and placing the impact that you would like to leave,
That you would like to have.
Taking one more walk down your mat,
Connecting to the offering,
The impact that you want to have here,
Now,
Today,
And as you reach the end of your mat,
Once again,
Standing strong and tall,
Feeling grounded and supported,
Rising up.
Inhale,
Lift the fingers toward the sky,
Look up,
Exhale,
Draw the love,
The light that always surrounds you,
That is you,
Down into your heart,
Connecting that higher self with this earth self.
Taking someone that you hold dear into your heart,
Sending them love,
Health,
Happiness,
Peace.
As you exhale,
Gently bend the knees,
Fold forward,
Relax the fingers to the earth,
Inhale,
Lift the chest,
Maybe the hands come to the side,
Exhale,
Release the hands to the earth,
Bending the knees,
Lock the fingers forward,
Come back to your table pose,
Belly drawn in,
Strong table,
Reach the right toes back,
Press through the back of the right heel,
Come back to neutral,
Lengthen through the left,
Back to neutral.
We'll be moving into our holy fire and sound bath portion.
So here,
You may want to take a block with a pillow,
Give yourself a little ramp.
I just pulled pillows off my couch,
Or if you don't have a block,
You can also use a thick book.
You may also want to put another pillow underneath of the knees,
And also a blanket.
I'm just coming to lay back on this elevated,
I want the block to be about the middle of the shoulder blades,
In between the shoulder blades,
Making sure that your head also has support.
At the moment,
Just lengthen your legs out long,
Taking a deep breath in,
And out.
So,
Lengthen your legs out long,
Taking a deep breath in,
Invite a full body stretch,
Spread the fingers wide,
Flex the toes to the shins,
Exhale,
Relax and soften.
Bring the soles of the feet together,
Invite the knees to fall open wide,
And into your supta baddha konasana,
Reclined butterfly pose,
Pose of transformation,
Leaving the safety,
The security of our cocoon,
What we've always known,
Unraveling,
Unraveling,
It's been comfortable,
Launching forward,
Bring your blanket on top of your belly,
Just have some comfort.
In a deep breath here,
As you exhale,
Relax and soften completely.
Anytime during this sambha meditation,
You'd like to move,
Please do so.
In a deep breath in through your nose,
Exhaling with a sigh,
Continue following a cleansing,
Centering breath,
And be experiencing the holy love,
Divine love,
Divine holy love,
The special kind of love that is more highly refined than human love.
It is a feeling of being loved by a kind and wonderful energy,
It's a feeling of being cared for by an energy that knows intimately and fully to take care of all of your needs,
It's a feeling of being safe,
It's a love that you have for yourself and others,
Is an energy similar to a life energy that flows throughout your body and your entire being and is part of who you are,
Soothes,
Relaxes,
Nurtures and heals very deeply.
Imagine it is a beautiful sunny day and you are walking through a beautiful lush forest.
As you breathe into yourself,
Imagine you are breathing in the life essence of the forest and with each step you take,
You feel the energies of the earth flowing through the bottoms of your feet.
Walking in this forest,
You experience the trees,
Plants,
Flowers,
Grasses,
Begin to merge with the life and harmony and peace of the forest.
Smelling the sweet scent,
Feeling the warm sun,
Connecting with the gentle breeze.
As you continue to walk along,
You notice that up ahead it's getting lighter and you realize you're coming to the edge of the forest.
And you realize you're coming to the edge of the forest.
As you leave the forest before you is a beautiful river.
This is a crystal clear river flowing down from the mountains.
There is a path along the riverbank and as you walk along the path,
You come to a bend in the river.
The sun is shining,
Dancing off the rippled surface of the water.
It's a glimmering,
Shimmering light.
You realize this is no ordinary light.
This is a divine light,
Divine light of love coming down from the third heaven.
Allow this light to enter your soul.
Allow this light to come over and through you.
Allow this divine light of love to guide you.
Slowly begin to deepen your breath,
Welcoming your awareness and your breath back now here.
Into your present space,
Into this present time,
Back into your body.
With your breath,
Gently invite movement back into your body,
Wiggling fingers,
Toes,
Circling ankles,
Wrists,
Reaching arms up and overhead,
Inviting a full body stretch.
Exhaling,
Releasing softly back down into the floor.
Right your knees to bend,
Coming into your chest,
Giving yourself a hug.
Maintain your feet on the floor,
Gently windshield wiper your knees from side to side.
And then as you're ready,
Gently roll onto your side,
Taking a moment once again to ground and connect to that strong earth energy that's beneath you,
Supporting you as you move forward through your day,
Making the impact and the imprint that your heart and your inner self knows that you were put on this earth to leave and to have,
To be.
Gently press yourself up to a seat,
Let your shoulders to shrug down and back behind you,
Maybe keeping your eyes closed or your gaze soft,
Bringing your hands to your heart,
Tucking your chin.
Once again,
Bowing and honoring you,
Forgiving yourself this pause in this time to connect to what matters most.
Taking a deep breath in,
As you exhale,
Let's repeat together,
Just for today.
I will not worry.
I will not be angry.
I will be grateful.
I will do my work honestly and with integrity.
I will be kind to every living being.
I will be kind to every living being,
Including myself.
And so it is.
Thank you,
Thank you,
Thank you,
Each of you for being here today.
It's been my honor to be a part of your day.
I hope this practice has been helpful,
Has brought you what you needed from my house to yours.
Have a beautiful,
Wonderful Sunday.
Wonderful Sunday.
Namaste.
