Hi,
Welcome.
I hope you're doing well today.
Lay down on top of the cover and if you're sleeping with somebody beside you,
You can both join in or just know that you won't really get in their way.
And just lay down,
Feel the support of your mattress and the pillow behind your head.
Take a deep breath in through the nose.
Release your exhale through the mouth.
Feel that decompression on the exhale,
Beginning this unwinding process of tension you might be holding within.
Do another cycle of breath like that.
Acknowledge that you've made it through the day.
It's time to slow down and relax.
You can start to circle your wrists and your ankles to get some cracks and pops out.
From here,
Lift your right arm up towards the ceiling and use your left hand to pull back on the right fingertips to create a stretch through the palm and wrist.
Hold that and feel your body.
And let's switch arms.
Left arm up to the ceiling.
Use your right hand to pull the left fingers back.
If you spend a lot of your day working with the hands or typing,
This should feel really nice.
Release that side.
Give the wrists a couple more circles around,
Letting that go.
Plant the feet onto the bed,
Knees up,
And then let's extend the right foot up to the ceiling and hold on to the back of that thigh with your hands,
Maybe fingers interlaced.
Point and flex the foot above you,
Feeling stretch through the front of the ankle and then the Achilles tendon.
Do a couple of circles around through the ankle,
Rotate,
And then really kick through your heel and pull the toes down towards your face so that you feel the hamstrings light up.
Hold and breathe.
Great.
Bend that right knee and now hold on to the right shin,
Hugging the knee towards your chest.
Option to extend the other leg,
The left leg long and flat on the bed.
And with the shin,
You can hold and squeeze,
Or if you have space and you desire to move,
Shift the shin side to side.
Hold and breathe.
Let's do three more cycles of breath.
Release both legs long and flat.
Give your legs a shake.
Deep breath.
Plant the feet again and left leg up to the ceiling.
Hold on to the back of the thigh.
Begin to point and flex the foot.
You can have any amount of bend through the left knee.
Listen to your body.
The leg does not have to be perfectly straight.
Rotate the ankle and kick through the heel to feel the hamstring.
Feel those tissues.
And let's transition.
Hold the shin and option to extend the right leg long.
So now we are creating this compression on the left hip flexor but also on the belly to aid digestion.
Movement or stillness.
Definitely some deep breath.
Let's release this leg.
Lay flat.
Bring your hands on to the belly.
Inhale and exhale.
Bring your hands on to the belly.
Inhale.
Feel the belly rise.
Exhale.
Soften.
Hug the knees into your chest and let's open the shins wide apart so you can feel that pressure on the hips.
If you have space you could grab the feet and find happy baby pose.
Bend knees.
Pulling the knees towards the bed beside your armpits.
Either way full breath to the low belly.
Inhale and slowly release your legs.
Exhale.
If you have space you can plant the feet and let your knees fall side to side.
When you're ready space out the legs as if you are lying in Shavasana and rest your hands on the belly,
Chest or on the bed beside you.
Open the heart and start to really feel the comfort of your bed once again.
Feeling our body and tuning in can be so relaxing.
Notice any shifts you've created.
Bring your awareness down to the feet and relax the tissues up through the ankles,
Knees,
Hips,
Chest and shoulders,
Elbows,
Hands.
Relax your head.
Relax your face.
Let's take an inhale to the count of three.
Inhale one,
Two,
Three.
Hold the breath for three,
Two,
One.
Exhale for four,
Three,
Two,
One.
Inhale slowly.
Pause the breath and exhale even slower as a way of turning on the parasympathetic side of the nervous system through that long slow exhale.
Again breathing in slowly.
Pause the breath and really slow release.
Return to your natural breath and allow yourself to drift into further relaxation.
I hope you have a restful and deep sleep.
Thank you so much for joining me.
Take care.
