Welcome,
If you are joining for the first time.
Welcome back.
If you've moved through the whole Reset series with me.
This practice is an invitation to slow down.
Reset your nervous system.
And settle the mind.
For props,
We will need two blocks and a blanket.
Let's start lying on the back.
You can use the blanket under your head.
Feel free to have your knees bent or your legs extended,
Whatever feels safe.
More comfortable.
If your knees are bent,
Explore separating your feet a little bit.
Letting the knees rest against each other.
And if it's comfortable,
Close your eyes.
Go inside.
Take a few moments to feel.
Sensations.
Notice any thoughts.
Notice what's present right now.
For a few moments,
Focus your attention on the flow of breath in and out of your body.
You might notice the breathing pattern right now.
Without changing it in any way.
Let it be the way it is.
Can you follow each inhalation from beginning to end?
And each exhalation from beginning to end.
With your next inhalation,
Begin to deepen your breath.
As you exhale,
Let the breath flow out long,
Slow,
And smooth.
Take about three breaths like this.
Each inhalation just a little deeper than the one before.
Each exhalation a little more complete.
Breathing in and out through your nose.
With your next exhalation.
Let go of all technique.
Allow your body to breathe naturally and effortlessly.
If your knees are bent,
Extend your legs.
And then draw your right knee to your chest.
Interlace your hands around the knee or behind the knee.
Gently draw the knee towards your chest.
Softening the shoulders.
Soften all the facial muscles.
Relaxing your jaw.
Inhale.
As you exhale,
Take the knee into your right hand and open it out to the right side.
Inhale,
Bring the knee back to center,
Switch it into your left hand and cross it over to the left.
Inhale,
Back to center.
Switch the knee into your right hand again.
Open it to the right.
Inhale,
Bow.
Exhale to the left.
Inhale,
Come back to center.
And with your right hand,
You will take the knee to the right.
Take your block.
And support your knee with the block.
Notice that you can bring the.
.
.
Block a little closer to your hip for a little more support,
A little further away.
A little less support and more stretch.
And then let the foot rest down.
On the floor.
Focus your attention back onto your breath.
One more.
Steady,
Smooth breath.
Slowly.
Release the block.
Bring your knee back to center,
Extend your leg.
Just take a moment here and notice what's present.
Draw your left knee to your chest,
Interlace your hands around the knee.
Or behind the knee.
Soften the shoulders.
Each exhalation letting go.
Relaxing and softening the body.
Take the knee into your left hand.
On an exhale,
Open the knee to the left side.
Inhale,
Come back to center,
Switch it into your right hand.
And bring it across to the right.
Keep both shoulders down.
Inhale back to center,
Switch the knee into your left hand,
Open it to the left.
Inhale back to center,
Switch the knee into your right hand and take it across.
One more time.
Take the knee into your left hand,
Out to the left.
Take your block.
At least the foot down and support the knee with the block.
Again,
Closer to the hip for more support.
Further away from the hip for more stretch.
Let your body relax.
The foot is on the ground.
Make sure that this feels good.
Comfortable.
Focus your attention on the flow of breath.
One more steady and smooth breath through your nose.
Let the breath blow out.
Release,
Bring your knee back to center.
Block to the side,
Extend your left leg.
Take a few moments,
Notice.
How your body feels,
You can compare the sides.
Extend your arms up overhead.
Scratch through your fingertips.
Stretch through your toes.
Full body stretch.
Inhale.
With the exhale,
Draw your knees to your chest.
Wrap your arms around your shins.
Gently rocking side to side.
Open your arms into T position.
Slowly inhale.
With the exhale,
Let your knees roll to the right side.
Keep that left shoulder down if you can.
Softening into the twist.
Inhale,
Bring your knees back to center.
And let them roll to the left.
Keep the right shoulder down if possible.
Let your breath flow effortlessly.
With your next inhale,
Bring your knees back down.
Wrap your arms around your shins,
Pause here,
Let your spine release into the support.
The earth on the knee,
Shoulder swell ox.
Lower your feet down.
Take your block.
First,
Remove the blanket under your head so your head and neck are flat on the mat.
Pressing down to your feet,
Lift the hips,
Slide the block under your pelvis.
Then let the back of your pelvis rest on the block.
So this is for supported bridge pose.
Here your elbows can be bent,
Hands resting on your belly.
Just like you did that at the beginning,
If you like,
You can step your feet a little wider and let your knees rest.
Against each other.
If that doesn't feel good,
Keep your knees a little.
Let your shoulders relax.
Let your whole pelvis release into the floor.
The support of the blog.
Close your eyes.
Take a few moments to notice how you feel.
Scan your body.
If there are any areas where you are habitually holding tension.
See if you can let go,
Softening those muscles.
Take several more breaths.
Release this post.
Gently press through your feet,
Lift the hips,
Slide the block out.
Lower the hips down.
Bring your knees to your chest.
Let your knees come together and begin to circle your knees.
Switch direction.
The circles don't have to be large,
The smaller the circle.
The better you can target your sacrum,
Giving yourself a little push.
Massage.
Let the circles fade away,
Roll to one side and let's come up.
Let's set up for a supported child pose.
What you will need is two blocks and a blanket.
Set up the blocks.
The first one will be flat in front of you and the second one can be on medium.
And place the blanket over the blocks.
Will support your upper body so lower your upper body down your forehead resting on the blanket.
Make sure this is comfortable.
Make any adjustments if you need to.
Allow your breath to deepen.
Notice how with each inhalation the back body opens.
And expands.
And with each exhalation,
See if you can soften the hips a little more.
Slowly lift yourself up.
We will now set up for Our last posture,
Which will be either legs up the wall or legs on a chair.
So I'll show you.
The chair option.
You can put a blanket on top of the chair if you like or a cushion to make it a little more comfortable.
Unless you come on your back,
You put the legs on the chair.
This releases the lower back down.
Creates a little more ease.
This is where you can stay if this feels.
Like the option for you.
If you like to use the option on the wall,
You will also use a blanket.
That you will put close to the wall.
And sitting.
Sit sideways to the wall.
Sit as close to the wall Then you will roll down.
And put your legs up.
So you might need to adjust this a little bit so you sit closer.
Your pelvis is resting on top of the blanket.
Take a little moment to choose the option that works for you.
Close your eyes here.
Focus your attention on the flow of breath.
Let your breath flow freely.
Inhaling through the nose,
Filling your lungs completely.
Exhaling through the nose,
Emptying out completely.
Notice how present you can be to all the sensations of breathing.
Can you follow each inhalation from beginning to end?
Each exhalation from beginning to end.
Tracing the pattern.
Off your breath.
If your mind wanders into thinking,
Bring your focus back to your breath.
How present can you be to the sensations of breathing?
Feeling the process of breathing.
Observing the process of breathing.
Take another breath or two.
Slowly bend your knees if your legs are up the wall.
Let the soles of your feet come together,
Open your knees wide.
Stay here for a breath.
If you are using the chair,
Draw your knees to your chest.
And then we will roll to one side.
Come up to sitting.
Take a moment to notice how you feel.
Let this practice support you as you move into the rest of your day.
Or into restful sleep.
When you are ready,
You can return here or explore the other practices in the reset series.
To continue building.
Healthy and supportive routine.
Thank you so much for practicing with me.
