Thanks so much for tuning in and spending time here.
My name is Megan and I'm excited to lead you through the next yoga session.
For this session,
We're focusing on the concept of uncovering your trauma imprint.
One of the interesting things is that the nature of PTSD means that long after the traumatic event has occurred,
So years or even decades later,
It's not uncommon to still feel the same sensations recur over and over of feeling on guard,
That threat,
That sensation of fear.
Does this hold true for you in any way?
The brain becomes hardwired after a trauma to continuously go into protection mode.
We call this fight or flight mode,
Where the body is ready to fight off that threat at any given moment.
But the interesting thing is that even though we might be ready for that fight or flight,
That trauma might not even exist.
So that's where symptoms emerge within the body.
Maybe you have some unexplained symptoms right now,
Like headaches or GI issues.
Have you ever thought about how they might be linked to the emotional impact of your experience?
And that's what we're talking about today.
We're going to be moving through specific movements to help release potential emotional trauma that's been imprinted in the body.
This might feel familiar for you and it might feel a little bit unknown.
But regardless of whatever you're feeling right now,
See if you might be able to approach the next series of movements with an open mind and a curiosity to explore maybe where in your body you've been holding on to some unresolved tension.
So let's get started.
Thanks for tuning in.
Here we go.
As we begin,
The invitation is to start off by lying down on your mat in a resting position.
However,
If you're more comfortable doing this from a chair or in a seated position,
Follow along as best you can.
So on your own time,
Whenever you're ready,
Gently find your way onto your back.
On your mat.
The invitation here is to draw the feet and ankles just slightly off the edges of the mat.
But if you're more comfortable,
You can also keep the legs side by side.
If either of these options don't feel quite right.
And just simply drawing a gentle bend to the knees and planting the soles of the feet onto the mat.
The arms can gently rest at your sides or if you'd like you can experiment with what it feels like to reach the arms out into a T formation or even sweep them way up overhead.
And just take a couple of moments to make the adjustments that you need to if you've got a little itch or want to brush a hair away from your face or even adjust your clothing.
Whatever you need to do so that you can fully settle into this moment.
Giving yourself permission to do that now.
And as you're ready,
If you'd like,
Gently draw the eyes to a close.
Perhaps just taking the gaze downwards.
Softly directing your gaze off the tip of the nose.
If you'd like paying attention here to the subtle flow of breath.
Moving into the body on the in-breath.
And the sensation of breath leaving the body on the out breath.
Remembering that there's no special way that you have to breathe.
Just tuning in to what your flow of breath is in this moment.
And if you'd like,
Maybe also tuning into any feelings or emotions that might be at the surface for you today.
Perhaps you're feeling a little bit tired or a little stressed.
Maybe you're feeling.
Really energized.
Remembering that there's no right or wrong way that you should or shouldn't be feeling.
Taking a couple of moments to gently acknowledge wherever you're at in this moment.
And on your own time,
Whenever you're ready,
Gently drawing the knees to a bend and having the soles of the feet planted onto the mat.
If you'd like,
You can also gently lift the tailbone and tuck it underneath you.
Noticing what it feels like to connect the low back to the floor.
And on your own time,
Begin by drawing the knees up towards the chest and taking the feet up off the floor.
You can experiment here with the hands and arms.
You're welcome to wrap the arms around the tops of the shins and perhaps interlacing the fingers.
If that's not quite comfortable,
Then just taking the knees a little bit wider and gently resting both hands on top of the knees.
Whatever feels most comfortable for you as we draw the knees up towards the chest.
Remembering that you get to experiment here with the hands and arms and how much you want to draw the knees up towards the chest.
And if you'd like,
Perhaps bringing some subtle movements like hip circles.
Or rocking side to side.
Just noticing what feels good in this moment here.
As we continue to draw the knees in towards the chest.
On your own time,
Whenever you're ready,
Notice what it feels like to reach and extend both arms out into a T formation.
While still keeping the knees up in towards the chest.
We're going to begin by drawing both knees together off one side of the mat and you get to choose which side you'd like to start with.
On your own time,
Gently draw the knees off one side of the mat,
Allowing them to draw as close to the floor as you're comfortable with.
Notice what it feels like through the shoulders and neck here as we bring a subtle twist to the body.
You'd like.
With the hand on the same side that the knees are drawing over towards,
Gently rest that hand on top of the knees and experiment with what it feels like to draw the knees a little closer towards the floor.
And perhaps if you want to bring a little movement to the neck.
You can start to draw a twist to the neck and extend the gaze out past the fingertips on the opposite side.
Noticing what sensations that brings into your body in this moment.
And perhaps if you'd like drawing the attention back to the breath.
Noticing what a subtle twist does to our flow of breath.
On your own time whenever you're ready,
Releasing both arms back out into a T formation and gently drawing the knees back towards the chest as we come back to the spine.
And when you're ready,
We're going to draw the knees now off the opposite side.
So taking a moment to gently draw the knees off the opposite side of the mat.
Allowing them to come wherever gravity intends them to,
Remembering that there's no end point or finish line that we have to get to.
With the hand on that same side,
Gently rest the hand on the knee if that feels good for you in this moment.
And experiment with what it feels like to draw the knees a little closer towards the floor.
If you'd like,
You can also bring that movement to the neck and extend the gaze out past the opposite fingertips.
Just gently paying attention to your own flow of breath here.
And experimenting with what feels the best in this moment for you.
Then you get to decide how long you want to stay in this movement.
There's no right or wrong.
If you need to press pause,
You're welcome to do that as well.
And on your own time,
Gently extending the arms out into a T and bringing the knees back to chest onto our spine.
Following along together now,
We're going to move into a movement called reclining pigeon.
So when you're ready,
Gently drawing the left sole of the foot onto the mat while still keeping the knee bent.
The right foot is going to cross over top of the left knee.
And perhaps notice what it feels like to open up that right knee by drawing the right knee downwards towards the bottom right corner of the mat.
Take a moment to just take a peek up.
You'll notice a triangle shape between the legs.
With the right hand,
We're going to reach and extend the right hand through that triangle.
When you're ready,
Gently lifting the left knee upwards towards the face and left shoulder.
Take the hands as you'd like to interlace either behind the hamstring or just around the top of the knee.
If that's not comfortable for you,
You can always take the sole of the left foot back to the mat.
Then gently rest the spine and base of the head onto the floor and you get to choose how much you want to take that left knee up towards that left shoulder.
If you need to ease off,
Just listening to the body here and whatever feels right in this moment,
Choosing that option.
Noticing the sensations that might come up as we continue to hold this movement.
As you're ready,
Slowly beginning by drawing the left sole of the foot back to the mat.
Releasing the right leg and having both knees bent.
Just coming to rest for a moment on the back.
On your own time whenever you're ready coming to the opposite side.
So we're going to take the left foot and ankle now and cross it over top of the right knee.
Notice what it feels like to open up that left knee by drawing the left knee down towards the bottom left corner of your mat.
On your own time,
Taking your gaze up and noticing the triangle we've created through the legs.
This time with the left hand,
We extend the hand through the triangle and on your own time,
Lift the right knee towards the right shoulder.
As you're comfortable,
Perhaps drawing the arms around the hamstring or gently taking them to the top of the knee.
As we come to settle back on the spine and the base of the head,
Remembering you get to choose with how much you want to draw that right knee in towards the right shoulder and perhaps just taking notice here of the sensations that come up on this side of the body.
Maybe noticing if one side feels a little bit different than the other.
And oftentimes it does,
So it's completely normal to feel a little more tenderness or tension in one side.
Than the other.
And knowing that there's no right or wrong,
We're just.
.
.
Noticing,
We're paying attention.
To what sensations come up.
Moment to moment.
Whenever you're ready,
Slowly begin by bringing the right sole of the foot back to the mat,
Uncrossing the legs and just coming to settle onto the spine.
Following along together on your own time,
Extending the left leg long.
Onto the floor.
When you're ready,
Gently lifting that right knee towards the right shoulder and experimenting with where you want the hand placement.
So you can wrap the hands around the top of the knee,
Underneath the knee,
Or any variation in between.
Remember that you get to choose how much you want to draw that right knee in towards the shoulder.
And just experiment with what sensation feels the best for you.
Perhaps if you'd like you can also bring some circle movements to the hip.
Choosing little small circles or growing them to be quite big,
Whatever feels best.
And when you're ready,
The invitation here is to extend the right arm long into a T formation and allow that left hand to wrap around the top of the right knee.
When you're ready,
We're going to draw the right knee up and over top of the body off the left side of the mat.
Using that left hand,
Just experiment with what feels the best for you.
You can use the hand to draw the knee a little closer towards the floor.
Or if you'd like,
You can draw the knee upwards towards the face.
If you'd like,
You can also bring a little movement and twisting to the neck.
So that you can take the gaze out past the right fingertips.
Again,
Choosing your own pace and comfort level.
And tuning into the sensations of the body.
Perhaps noticing where might a little extra softening.
Feel comfortable for you.
So noticing or identifying an area in the body that On your next exhale,
You can soften,
You could release.
You could feel the sensation of letting go.
You get to decide how long you want to stay in this movement.
And on your own time,
Slowly drawing yourself back to the spine.
Releasing the right leg long.
And just allowing that movement to settle into the body.
When you're ready coming to the opposite side we're going to draw the left knee up towards the left shoulder.
Remembering that you get to experiment here with how close you want to bring that knee in towards the left shoulder.
And what feels the most comfortable in terms of where you want your hand placement.
Take a moment here to check in and see if maybe bringing some subtle movements like circles to the hip might feel good or rocking back and forth.
And when you're ready,
The invitation here now is to reach the left arm out into a T formation and keeping the right hand wrapped around the left knee.
On your own time,
Whenever you're ready,
Gently drawing that left knee up and over top of the body off the right side of the mat.
Just taking notice of the sensation that happens on this opposite side.
With the right hand,
You get to experiment here as well.
So perhaps you want to take the knee a little closer towards the floor,
Or maybe it feels good to lift it up towards the face.
If you'd like,
You can also draw the neck.
Into a little twist here as you take the gaze out past the left fingertip.
Taking a moment here to tune into the flow of breath and Noticing any sensation in the body that could Use your exhale.
That you can soften into the movement.
That you can relax into the movements.
See if you can let go of or release any rigidity or tension in the body.
Remembering there's no right or wrong way to do this movement.
There's no finish line or.
Way that we need to be other than exactly as we are.
When you're ready,
Slowly and gently rolling back to the spine.
Taking both legs long off the edges of the mat.
Or any variation that feels most comfortable for you.
Allow the movement that we just did to settle into the body and if you'd like,
You can gently take the eyes to a close or soften the gaze downwards.
Coming back to this idea of uncovering where our emotions are.
Imprint in the body.
As we moved through some hip opening exercises.
Paying attention to where the sensations emerge that might be linked to any emotion or feeling.
What did you discover today that perhaps you may have missed?
What did you notice in the body?
On your own time.
Whenever you're ready,
Gently bringing some subtle movements to the fingertips and the toes.
Circles or.
.
.
Back and forth movements.
If you'd like,
You can also draw the feet and ankles together.
And at the same time,
Extend the hands far above the head behind you.
Coming into a nice morning stretch.
On your own time,
Gently rolling to your favorite side.
Slowly drawing yourself.
Into a comfortable seated position.
I want to thank you for tuning in today and taking time out to check in and tune into your body.
I hope you carry the sensation with you throughout the rest of your day.
I'm really excited to see you next time.
Thanks for joining me.
