So take your time to arrive here today.
Land in your space You can also start by laying down if you prefer today.
And I invite you to slowly close your eyes.
And take a deep breath in,
Roll your shoulders and let them fall back down.
Ground down through your sit bones.
The base of your spine.
And trace the spine all the way up to the crown of your head.
Feel the connection to the surface beneath you.
And just gently land here.
Tuning into your breath as it is.
Noticing the rhythm of your breath.
Bye.
Notice your belly expanding as you inhale.
And falling on your exhale.
And on your inhale,
Imagining that you're filling this vessel from the bottom to the top.
From your belly to your rib cage and your chest.
And on your exhale,
Emptying the vessel,
Slowly,
Slowly.
From your chest,
Rib cage and belly.
Breathing in,
Filling up the vessel.
And exhaling,
Emptying the vessel.
No need to force it,
Just let the air fill up and expand softly.
And emptying softly And on your exhale,
See if you can invite your pelvic floor to join.
So as you arrive down in the belly,
Gently lift your pelvic floor up to empty the last bit of air.
So you're inhaling belly.
Rib cage,
Chest,
You're exhaling,
Emptying the vessel.
From your rib cage,
Your chest,
Belly.
And the pelvic floor lifts as you squeeze out that last bit of air.
In your own rhythm,
Like a tidal wave.
You And on your next exhale,
Just let go of that and let your breath.
Follow its own rhythm.
Ground down through your pelvic floor.
Really bring your awareness there too.
The bottom of the pelvic bowl.
And see if you can start to draw tiny tiny tiny circles with your pelvic floor so this is a movement that It's so small that nobody else can see it.
It's really just you who can feel it.
Draw the tiniest,
Tiniest circles possible with your pelvic floor,
Whatever direction.
You want to start with.
Maybe you find it easier here to remove whatever you're sitting on.
To really connect with your pelvic floor.
You can keep your eyes closed or open,
Whatever feels natural to you.
Just tap into that sensation of drawing a circle.
That nobody can see but you can feel it.
And just slowly,
Slowly start to draw bigger circles.
There's no rush,
Just tiny,
Tiny circles.
Still only with your.
.
.
Your pelvic bowl so try to not use so much of your torso or your hips just really or your hips,
Of course,
But not your upper.
Upper waistline,
So really tilting that.
Bowl.
Around.
And now we start to see the movement from the outside as well.
The bigger the bowl.
The bigger the movements.
And as you do this notice,
You can relax your jaw.
Your shoulders.
And start rotating the other way but now from the bigger movement and into the middle.
Until you come to that very,
Very tiny circle.
Just engaging muscles that we are usually not.
In our day-to-day life maybe think so much about.
And when you come to that very,
Very final tiny circle,
Maybe you just end it with the dots.
We're going to.
.
.
Continue this circular movement,
But from from now we're gonna start moving from our waistline our belly button So we're keeping the pelvic as still as we possibly can And we start rotating instead from our waistline.
The belly button.
Start from small circles until big circles.
And then the other way around from big circles.
To small circles.
In your own time.
In your own speed.
You decide what you want this practice to be for you.
If it's more energetic or it's more calm.
Now stop at the tiniest circle and start to Combine those two.
So now you can move your pelvic floor,
Your pelvic bowl around.
As well as your waistline and your belly button back and forward.
So it's not so much of this type of Sufist circle,
But it's really connecting the upper body and the lower body through the hips.
Feeling the connection.
And the isolation that we can.
.
.
Feel what we want to feel and we can control it if we want to.
And come to stillness.
Take a breath in here.
Just notice any sensations in your belly.
That movement can sometimes.
.
.
Move around some things in here.
Great massage for the inner organs as well.
Take a deep breath and start to sway from side to side now.
Connecting body and mind,
Telling your.
.
.
Body that we are going to move Slowly and gentle.
Bring your shoulders into this movement.
You can roll them.
Or just push them from side to side,
Whatever feels good.
And now start to bring your elbows in.
Rotate those joints.
The risk.
The fingers You don't have to move like me.
You can move in whatever way you want.
Move your fingers,
All the joints of the arm.
Move forward and backward.
Finding those shoulder blades Maybe your neck wants to take part of this little dance.
Just gentle movement to.
.
.
Communicate,
With your body,
Connecting mind and body.
You can go faster,
Slower.
Just find a way to get your hands up above your head and let your palms meet.
Together.
As you draw them down in the midline to the center of your heart.
Settling that energy.
In front of your heart.
Take a deep breath in.
And exhale and join me on all fours.
So find a very stable position here.
Ground down through your hands,
Spread all your fingers.
Ground down through your toes.
Take a moment to observe your hands.
Bring your attention to your right hands.
Your pinky finger,
Your ring finger.
Your long finger your index finger and your thumb.
Bring awareness to your left hand.
Your thumb,
Your index finger.
Your long finger.
Your ring finger and your little pinky.
And now Observe both of your hands.
And from here,
Without losing focus of your hands,
Start to walk.
And explore the floor,
Your map.
Just walk in whatever way you want to walk around.
So keep your legs.
Where they are.
And just start to paw around.
See what direction you want to go.
Maybe you want to go backwards.
To the side.
Find as many expressions as you can with your hands,
With your fingers.
Maybe you want to come up on your.
.
.
On your fingertips Maybe you want to walk backwards.
Without losing the focus of your hands.
Maybe come on to your fists.
Find your expression.
Send love through those fingers.
From your heart to your hands.
Maybe your hands are sliding.
Like little jellyfishes.
The ocean.
And then.
.
.
Finally,
Slide your hands on your mat and up onto your knees.
Give yourself a gentle rub here on your thighs.
Noticing the sensations of your skin.
Or the fabric against the skin.
And now slide back out your mat meets your hands.
And just slide all the way to the front of your mat.
Tip your waist down,
Your hip down,
And come to a.
.
.
Puppy pulls.
Lay your forehead down on the ground.
And take a few breaths here Feel the breath.
Travel all the way down into your hips.
Big full breaths.
On your next inhale,
Slide on your arms to come and lay on your belly here.
Come up on your fingertips.
And on your inhale.
Come to A dancing cobra slowly rise up.
And come back down,
Exhaling on the way down.
And again,
Inhaling on the way up.
Do a few rounds of this.
Dance in your own way.
Squeeze your pubic bone against the floor as you rise.
Let it go as you fall.
Thank you.
Come down.
Lay your cheek against the mat.
Feel the connection.
Between your face and the earth beneath you.
Stretch your arms wide.
And really hug the earth here.
Give the earth a big,
Big hug.
Breaths and let your belly expand into that earth.
And feel that the earth is hugging you back.
This really strong connection.
Bend your left arm and come up to the fingertips of your left arm.
Your head is facing the left arm as well.
Slowly lift your left leg and rainbow it over your right leg.
So stretching your chest.
Your thigh and your hips.
Cool breaths here.
Slowly.
Come back with your legs to the center.
Lay your left arm out in a T and turn facing the other direction and lift your.
.
.
Bend your right arm up to the fingertips.
Rainbow your right leg over your left leg keeping your left arm straight Slowly roll back to center.
Come with your hands underneath your shoulders.
Tuck your toes.
Take a breath in and push back to a child's pose.
Take one breath here.
And come back.
Arch your back.
Bend your back and come back to child's pose.
Come back up and arch your back.
Curve your spine and come back to child's pose.
So do this a few rounds on your own tempo.
So maybe you want to go a bit faster,
Arching your back.
Coming back down,
Arching your back.
Sorry,
Curving your back.
Moving up,
Watching your back.
Coming back down to child schools with the curved back.
Feel free to also move in other organic ways.
Making circles with your hips.
As you go down.
Maybe you want to.
.
.
Just stay up here and rotate your hips up here bringing your rib cage and your shoulders into this movement.
Just explore what you can do here.
Maybe you do a figure eight.
Noticing if there is any corners that would like to have a little bit more.
Away or some places where you want to stop and feel like This is a good opportunity to check in.
To feel sensations that we normally don't have time or.
.
.
Take time to Explore Okay,
So just land there come Sit on your chins.
Close your eyes and take a breath.
And feel if there is some energy that needs to settle before we move on.
I just need to quick check.
Very good.
And now I welcome you to come and sit.
With your legs straight in front of you.
And just observe your feet Same as we were observing our hands before.
We're now going to observe our feet.
So see your right foot first.
The pinky toe the fourth toe.
The third toe.
The second toe.
I got myself a bit of brain gymnastics there from the opposite.
Perfect.
I'll do it on the second one too.
Your left foots.
Starting with the pinky toe.
Ciao.
The third toe.
The second toe.
And the big.
And now observe both feet.
Really see your feet.
STR no judgements Just hello,
Feet.
Bend both your legs.
Find the comfortable to keep your hands behind your back a specific amount of space,
Just comfortable enough that you can keep your.
.
.
Legs bent and your back somewhat straight and comfortable.
We're gonna do this little foot exercise.
I'm gonna sit like this so you can see it made it better.
We're gonna begin with the right foot,
So we're gonna begin sliding our right foot down.
It's called foot slides.
So all the time.
Observe your foot so you slide down a few centimeters Come up on the ball of your foot and then you squeeze or you tuck your toes.
Come back down.
Slide up.
And from here you only lift your toes.
Sliding down Come up to the ball of your foot.
Bend your toes.
Come back down.
Slide back up.
Only lift your toes.
Slide down.
Ball of the foot,
Bend your toes.
Come back down.
Slide back up.
And when you have this movement,
Please close your eyes and really feel this movement in your whole foot and your leg up.
Your whole body.
So closing your eyes.
Slide your foot down.
Balls,
Bend your toes.
Come back down.
Slide up.
And toes only.
Slide down.
All of the foot.
Bend your toes.
Come back down.
And slide up.
We'll do one more.
Slide down.
Ball of the foot.
Bend your toes.
Come back up.
Slide up.
And your toes only Just take a moment to feel that.
Let's move to the other leg.
Sliding the left foot down.
Come to the ball of the foot.
Bend your toes.
Come back down and slide up again.
And toes only.
Sliding down.
Ball of the foot,
Bend your toes.
Come back down.
Slide up.
And toes only.
Sliding down,
Ball of the foot.
Bend your toes.
Come back down.
Slide up.
Toes only.
And one more time,
Keeping your eyes closed.
Sliding down Ball of the fruits.
Bend your toes.
Come back down.
And slide back up and toes only.
Maybe.
.
.
Let your legs fall back down.
Notice any sensations in your leg in your feet.
Maybe some tinglings in your toes.
Give yourself a gentle pat on the legs.
And I invite you to come and lay on your back.
Either you can roll down using your abs or you can.
.
.
Do it.
By climbing down on your arm.
No effort,
No prestige,
No.
Performance just an easy come and lay down on your back.
Bend your legs.
So you are laying here in a constructive room.
Resting pose.
Let's take a moment to land here on the mat.
And on your next inhale,
Rise your.
.
.
Right leg up,
Your foot pointing towards the sky.
Feeling the blood rush down.
Taking your time to feel the transitions.
And the movements.
Notice what happens with your hips and your pelvic floor when you're holding your leg up like this.
Maybe.
Hip is trying to help try to relax your left hip and see what happens push down through your sacrum.
Maybe there's a shift in the movement when you let go of that effort.
Now gently lay your right ankle over your left knee.
In the figure 4 stretch here.
And slowly tilt your left leg over to the left and let your right leg follow.
If this is good for you you can just stay here.
Or you can come back up.
And move it to the other side you can choose to stay here as well or you can start to follow along with this movement,
Rainbowing from side to side.
Let your foot meet the sky again.
See maybe if your left hip is a little bit more relaxed now,
Not trying to push the effort in.
And gently come back to constructive resting pose again.
Take one breath here before you raise your left foot up to the sky.
Noticing here what happens to the right hip.
See if you can relax the right hip.
Letting the sacrum be central.
Bend your leg and cross your foot over your right.
Bye.
And slowly tilt on to the right side.
We're doing the same thing on the side,
Moving back and forward or left to right.
Fast or slow as you like.
And one more time.
Whatever side you're on and come back up to center.
Let your foot meet the sky.
And slowly bend it down.
Now grab a hold around your knees.
Come up and hug your knees.
Letting your forehead meet the knees.
They don't have to come all the way.
That sensation of lifting your head towards the knees.
Take a deep breath in here And exhaling here as well.
Take one final breath in.
And exhale,
Release everything.
Down to the ground.
Just.
.
.
Rest here,
Lay here.
Maybe you wanna Rock your legs from side to side.
Maybe your arms want to rock a little bit from side to side.
So this sort of rocking movements.
In your legs and your hips.
Yes.
And until you finally come to stillness.
And our final resting pose.
Just find those points of contact with the earth.
The back of your head.
Back of your shoulders.
Your hips.
Your calves and your heels,
Touching the floor.
Holding you.
And start to reconnect with that breath that we.
.
.
Practiced in the beginning.
Inhaling and filling the vessel up from.
.
.
Your belly,
Your rib cage and your chest.
And as you exhale,
You're emptying the vessel from your.
.
.
From your chest,
From your rib cage and your belly.
Inhale,
Fill it up.
And exhaling,
Emptying it.
Bye.
You Take two more rounds.
Of that breath before you finally let go.
Of anything.
And everything.
Please lay in Shavasana for as long as you like.
Like I said in the beginning,
No need to rush up to the computer or the phone.
When you finally do get up,
Do it very slowly and gentle.
Waking up your feet and your hands.
As gently as you enter the practice,
Also as gently we exit the practice.
Sometimes that is the hardest part of the practice.
So do it gently.
Wake up your body.
Roll to the side.
Maybe when you come up,
You wanna.
.
.
Stretch and yawn.
Squeeze.
And touch.
I hope you found.
.
.
Either energy or relaxation in this practice today,
Whatever your intention was.
From the beginning.
From my heart to yours,
Thank you so much.
I truly appreciate this session with you.
