Hello and welcome.
This is a short practice in Trauma Center Trauma Sensitive Yoga,
Or TCTSY for short,
And it's designed to give you an idea of what it's like to practice TCTSY.
It's important to note here that you're always free to move your body in a way that's useful to you in this moment.
So if you'd like,
You're welcome to begin seated.
Maybe you're on the floor,
Or maybe you're seated in a chair.
Wherever you are,
Possibly taking a moment here to notice the points of contact that your body is making with the surface beneath you.
So perhaps noticing your feet,
Making contact with the floor,
Or your feet or possibly noticing the backs of your legs making contact with the surface beneath you.
And from here,
You're welcome to explore some movement in your shoulders.
If you like,
You might begin by rolling your shoulders.
You're welcome to choose your own pace here.
And if you are rolling your shoulders,
Maybe you choose to switch directions at some point.
So maybe switching directions and rolling your shoulders.
And as you're ready,
Maybe moving into some movement in your torso.
And one way to do this could be to possibly lean your torso side to side.
It's always your choice how far you'd like to lean your torso if you're choosing to move.
Another way could be to possibly move your torso forwards and backwards.
And you're welcome to stay here.
Or another option could be to link these movements together,
Perhaps making a circular motion with your torso.
Maybe making a circular motion with your torso.
And if you are moving your torso in a circle,
At some point,
You might reverse the direction.
So maybe reversing the direction,
Moving your torso forward,
Torso in a circle.
And when you're ready,
Possibly getting yourself back to a center point with your body.
And from here,
Possibly taking a twist form.
So if you'd like,
Maybe you twist your upper body toward one side,
Possibly bringing one of your hands to your opposite knee.
You could perhaps look toward your back shoulder.
Or another option is to look toward your front shoulder.
It's your choice here.
And maybe you explore both options.
Wherever you are,
There's an opportunity here to notice sensation.
So maybe you notice sensation in your back,
Or possibly your neck.
And as you're ready,
At some point you could possibly switch sides.
So perhaps you twist your upper body toward the other side.
And maybe you bring your hand to your opposite knee.
Maybe you look toward your back shoulder,
Or possibly your front shoulder.
Or another option is to look toward your front shoulder.
Possibly exploring both options.
And here maybe you notice sensation.
Maybe sensation in your back,
Or possibly in your neck.
And as you're ready,
Perhaps bringing your body back to center.
If you like,
There's a possibility of bringing movement into your legs.
So one option could be bending and straightening your knees.
So if you're seated in a chair,
You could bend and straighten one knee,
Or possibly bending and straightening both knees.
Or possibly bending and straightening both knees at the same time.
Or possibly bending one,
And then the other,
And moving between those two.
And if you're seated on the floor,
One possibility could be to explore bending one knee into your torso,
And then straightening.
Possibly moving between those two movements.
So maybe you're bending one knee,
Or both.
Straightening one knee,
Or both.
And if you are doing one knee at a time,
At some point you may choose to switch legs,
If you like.
And so you're welcome to stay where you are here in this movement,
Or maybe you straighten both of your knees out in front of you.
So from here,
Possibly folding your body over your legs.
And you're welcome to choose how far you fold your body,
If you're choosing to fold.
And possibly staying here a moment or two.
Maybe noticing sensation in the backs of your legs,
Or maybe in your lower back.
Possibly noticing sensation somewhere else in your body.
And maybe staying here for three,
Possibly two,
Maybe one.
And as you're ready,
Coming back to center.
And from here,
There's an opportunity to interact with stillness.
So if you like,
You could explore a moment of stillness,
Or a moment of stillness.
And if you're comfortable with stillness in your body,
Or you're welcome to move your body in any way that's useful for you.
I'm going to quiet my voice for about 20 seconds,
And I will alert you when the 20 seconds is closing.
So again,
Maybe exploring the opportunity for stillness here,
Or choosing some other movement that might be useful for you.
And maybe staying here for three,
Possibly two,
And maybe one.
And as you're ready,
Closing our practice today.
Thank you so much for practicing with me today.
I'd be so grateful for any feedback about the practice.
So please feel free to contact me and let me know how it was for you.
I'm hoping you have a pleasant day.
