Somatic Yoga To Release Pain By Finding Comfort

Enjoy this previously recorded 60-minute Somatic Yoga class focused on gentle movements and somatic awareness. Through slow, deliberate sequences, you'll explore releasing tension and pain stored in your body by finding and emphasizing comfort and relaxation. This session aims to promote deep healing and ease within.

Preparing for your practice: Lie on your back in a body scan position on a supported surface - your mat, carpeted floor, or bed.

This was a previously recorded live class with ambient noise in the background.

Transcript

Starting with our principles of practice,

As always,

So your mind,

Your brain knows exactly where you're going,

So it can relax.

For the next hour,

Please,

Please give yourself permission to let go to the extent that you can.

Letting go of effort,

Letting go of what's right.

Allow yourself to move slowly today,

Really,

Really slowly.

Think slow motion like movement.

And let your movements be small and easy.

You're just moving to move,

No right or wrong.

You're listening to your body and not moving past signals of discomfort,

Which could feel like pain,

Pulling,

Strain,

Even stretching.

The invitation is to do less and stay away from effort once again.

Instead,

You're searching for comfort.

What feels good?

What feels good right now?

Starting now by noticing if you feel comfortable or if you could use more support.

Maybe a micro adjustment can happen.

Maybe noticing if your head and neck are comfortable and if they're not,

Perhaps bringing a thin pillow underneath to support.

If you notice some tension,

Some pulling of your low back with your legs extended long,

Please feel free to bend your knees and place your feet on the floor.

So just right away,

Just kind of coming in,

The mind moving a bit faster at the beginning of our practice.

We're just asking it to tune into your body.

And as you start to settle,

Moving into your first body scan.

By bringing your focused attention down to both of your feet,

I'm starting to notice how your feet feel.

How they feel the same and how they feel different.

And growing that awareness of your feet now up into your legs.

Touching in here and noticing what's different between leg to leg.

Perhaps one leg feeling longer,

More rested.

And from your legs moving up into your hips and pelvis,

Same thing,

Just noticing what's different from your right to your left.

Hemipelvis,

What's happening?

Continuing to grow that awareness up now into your low back,

Noticing if there's tension here.

Does it feel like it's relaxed into your surface?

Maybe one side feeling a little tighter than the other side.

And from your low back now moving up into your your mid-back,

Your thoracic spine.

This place where you feel yourself breathing,

Noticing how it feels to breathe here.

Maybe noticing what's happening left to right.

And then from your mid-back growing your awareness up into your upper back,

Your shoulders.

Tuning in with what's happening here.

Noticing if your shoulders feel balanced or maybe one's feeling a little higher than the other.

And from your shoulders letting your awareness grow into your arms,

Your hands and fingers,

Noticing each of your arms and how they feel different,

How they feel the same.

Maybe one arm riding closer to your body.

Your attention back up into your neck and head.

Again,

Just noticing what's here.

Does it feel centered?

Do you feel yourself rolling in one direction?

And now bringing awareness from your head all the way down to your feet.

Your whole body experience,

Left to right,

Right to left,

Headwards to footwards,

Footwards to headwards,

Front to back,

Back to front.

What's happening right now?

And then keeping this experience in your back pocket for later so you can notice the changes that you make throughout your practice.

Taking a breath any way it feels good to let go of this body scan experience and then starting to bend one knee and then the other,

Standing your feet on the floor.

And once you're here,

Just checking in,

Noticing if your feet are a comfortable distance from your buttocks.

Maybe you'd like them closer or farther away.

So again,

Tuning in.

What does feel good?

Starting with your pelvis.

Bringing attention to your pelvis by noticing this area that you're lying on.

Maybe even bringing your hand down to your tailbone if it feels good and you'd like some physical sensory feedback.

And from your tailbone coming up to the bone,

The triangular bone,

Right above it.

We're going to play with this area first.

Sometimes physical contact can be a good way to touch in to start.

So now that you've noticed this area,

You're focusing your attention here.

And as you feel ready,

You'll inhale and gently press your pelvis further into the floor.

You'll notice your tailbone comes toward the floor.

Tiny bit of an arch happening in your low back.

Now even slower,

Exhale and release your pelvis to the floor to rest.

Okay,

So moving your pelvis in the opposite direction now,

You'll inhale to prepare for movement.

And as you exhale,

Gently press your low back into the floor so you feel your pelvis come away,

Your tailbone coming towards the sky.

And then you can inhale or exhale wherever you are.

Gently release your pelvis to rest.

Breathe and sense feedback.

Beautiful.

Let's do this again,

Starting with inhaling,

Pressing your pelvis into the floor so you feel this tiny arch in your low back.

And then even slower,

Melting like a feather back to the floor,

Releasing movement,

Pausing within sensation.

And then inhaling to prepare to exhale and press your low back into the floor,

Again feeling your pelvis come away.

And then inhale,

Exhale wherever you are,

Melt back to rest,

Sense into feedback,

Notice sensation.

Beautiful.

Moving a little further up now into your lumbar spine,

Into your low back space,

This space living between your hips and your last rib.

This is your lumbar spine,

Lots of important muscles living here.

You can even bring your hand there to notice if you have some contraction living in your low back space.

Touching into where it is,

We're going to play with the same movements,

Just bringing them a little higher.

Starting with an inhale,

Arch your low back,

Again your tailbone moves toward the floor.

And as you exhale,

Even slower release back to rest,

Pausing,

Breathing,

Noticing.

And moving in the opposite direction again,

Inhale and then exhale to press your low back into the floor.

Again,

You'll feel your pelvis come away,

Maybe you feel your abs turn on here.

And then again,

Releasing back to rest,

Back to pausing within stillness,

Within feedback.

Beautiful.

Let's do this one more time,

Focusing your awareness on your lumbar spine.

You're inhaling and arching your low back just to where it's comfortable.

And exhale,

Let yourself melt.

You feel some skipping and jumping,

That's totally normal.

We're moving that slow where you're touching into where your nervous system has lost connection to your muscles.

So when we get those skips and jumps,

That's just us bringing awareness back to our system.

Okay,

So let's do one more of these.

And we're just going to start with an inhale and arch one more time,

Feeling into your low back muscles turning on,

Just a comfortable amount.

And then slowly turn those low back muscles off,

Let your back come back to rest.

And then inhale to exhale.

The exhale helps you press your low back into the floor,

Your abs turn on,

Opposite movement.

And then release and just rest,

Sense feedback.

Beautiful.

Okay,

Let's move up a little higher now into mid spine.

Your attention coming here,

The space between your shoulder blades.

As you feel ready,

And you can always imagine this movement,

If you'd rather just lie here and imagine it,

Feel free.

You inhale,

You arch your low back,

Rolling your arms open,

Allowing your shoulder blades to come towards each other.

Feel this in your mid back now.

And then as you exhale,

Roll to rest.

Beautiful.

Okay,

Opposite direction.

Inhale,

Then exhale to press your low back into the floor,

Rolling your arms in.

Feel your mid back broaden and lengthen.

And then again,

On whatever breath feels good,

You roll back to rest.

Beautiful.

One more time,

Starting with an inhale,

Arching your low back,

Your arms roll open,

Your shoulder blades come towards each other.

And then let go of this movement,

This contraction in your back by melting,

Letting go and breathing.

And opposite direction,

Inhale and then exhale to press your low back into the floor,

Rolling your arms in towards center.

Feel length through the back of your body.

And then let go and just breathe.

Notice sensation,

What's happening,

What's changing.

Maybe you feel your breath opening up a sense of effervescence,

A little tingling.

And then move your attention up into your cervical spine,

Your neck.

And again,

When you feel ready with your attention here,

You're inhaling,

You're arching your low back,

You're rolling your arms open,

And you're allowing your chin to come toward the sky.

Opening up the front of your neck here.

And then slowly,

Slowly exhale to melt.

Exhale to rest.

Exhale to breathe.

Beautiful.

Let's do the opposite direction.

This time you're inhaling to exhale,

Pressing your low back into the floor,

Your arms roll in,

Your chin tucks towards your chest.

And again,

Rolling back to rest.

Nice and slow,

Slow motion.

Let go.

And now noticing your tailbone up into your neck and what's happening here.

Just let up all the vertebrae traveling up and down your spine,

Just feeling into what that created.

And now we're going to flow through a few of these with your awareness on the entirety of your spine.

So as you feel ready,

You inhale,

You arch your low back,

Roll your arms open,

Shoulder blades come together,

Your head tipping up toward the sky.

And as you exhale,

Opposite movement,

Your back comes down,

Gently pressing into your mat,

Your arms rolling in,

Your chin coming towards your chest.

Inhale to open,

Feel length through the front of your body.

Exhale to curl in,

Feeling length through the back of your body.

Beautiful.

Do a couple more of these if it feels good on your own,

In any way that you like.

Just being nice to your neck,

Just knowing it's a small movement,

Even if you're just tipping your chin towards your chest.

Beautiful.

Undulating your spine back and forth,

Really touching into these intrinsic places deep,

Deep in the spine,

Asking for conscious control back.

And then when you're complete with the one you're on,

Go ahead and slide out to a body scan position.

And again,

Just come into some brief sensory feedback.

What's happening now?

Maybe a change in temperature,

A real clear release of tension,

Whatever it is,

Just noticing.

Nice.

All right,

So if it feels good to leave your legs lying down,

Please do,

Or if you feel like it'd be some more supportive to bend your knees and place your feet on the floor,

You can now,

Where you're coming back into your cervical spine,

Into your neck.

And you'll start by just gently rolling your neck right and left a few times.

And as you roll your head right and left,

You're just noticing if there's a direction that's easier for you to move in.

Maybe it feels like you're rolling downhill in one direction and uphill in the other direction.

It's just getting a sense of which direction feels easier.

Easier meaning you're not running into limitation as much on the other side.

Pain levels could be the same.

There could be the same amount of soreness,

But where you have more limitation,

Or less limitation,

Excuse me.

Now once you find that,

You can bring your head back to center.

And just knowing that if feedback wasn't clear,

You just intuitively roll to the side you want to play with first.

And when you do,

You're just slightly rolling your head in that direction.

So think about 30% of your full range of motion.

Being very nice to your neck.

And once you're here,

You can inhale and tip your chin towards your chest.

And then exhale to release your chin.

And just knowing your head can stay down.

It's just a tiny tuck of your chin.

And then do that again when you feel ready.

Inhale to tuck your chin.

And then exhale to untuck your chin.

One more time.

Right here,

Tucking and untucking.

And rolling your head back to center.

Just briefly.

And then rolling a little farther now.

Maybe coming to your full range,

Or almost to your full range.

Again,

Staying within comfort.

And once you're here again,

You can inhale and tuck your chin.

Exhale,

Slow release of those muscles.

And doing that a couple more times.

Again,

Really allow the movement to end before you come into the next one.

I know these ones are small,

But they really challenge us to slow down.

Beautiful.

And when you feel complete,

You can bring your head to center.

And you're going to roll in the opposite direction.

And again,

Starting at about 30% of your full range.

And same thing.

You inhale,

You tuck your chin,

You feel the activation of the muscles that are working to help your chin come towards your chest.

And then you exhale to release them even slower.

And you do that a couple more times,

Really challenging yourself to let one movement be one movement.

Really let it release before you start the next one.

Beautiful.

And then when you feel complete,

You roll your head back to center to release your rotation of your neck.

And then you're going to come back in,

Coming further into your range of motion.

Again,

Staying within comfort to do three more of these.

Again,

Really challenging yourself.

You know,

They're very small movements,

Just one at a time.

When we can isolate movement like this,

And it's slow,

And it's small,

And it's focused,

That is telling our nervous system to reset the resting length of the muscles.

That's about as science-y as I'll get today,

But it's really good information in your own practices.

Beautiful.

And then when you feel complete,

You release the movement.

You come back to center,

And you just start to roll right and left.

Maybe there's some changes.

Beautiful.

You come back to center.

You unwind your legs if they're bent.

And you're just tuning in to a little sensory feedback,

Again,

From your tailbone all the way up to your neck,

Top of your neck,

And just noticing what's here.

Just breathing with the information living in your body,

Knowing that the mind is always a mess,

And it's always thinking,

It always has something to say,

But there's a lot of wisdom within physical sensation.

A lot of truth happens there.

And then letting go of your brief body scan by breathing any way it feels good to reset and refresh.

And again,

Coming into some movement by first bending one knee,

Placing a foot on the floor,

And then the other,

And checking in if you like your legs where they are,

If you'd like them closer to your buttocks or farther away,

Whatever feels good for your low back.

And we were playing with some inquiry questions at the beginning,

Kind of noticing if one side of your body feels more contracted than the other side.

If there was a clear sense of that,

Maybe one leg feeling shorter,

One hip feeling more contracted or shorter,

Bring your attention to that hip.

If there wasn't a sense of that,

Pick a hip that feels good to start with.

And as you feel ready,

You're going to inhale and bring your hip closer to your armpit.

Your armpit comes closer to your hip.

You'll feel your same side arm kind of slide towards your foot.

You're coming into a C-shape,

One side shortening,

One side lengthening,

And then release that.

And again,

Notice if you can allow this movement to come just from your hip.

So it's your hip and your armpit coming closer together,

Your feet,

Your legs can stay right where they are.

You inhale,

You start to shorten your side by bringing your armpit and hip closer together.

You'll feel your arm slide down to help your armpit meet your hip.

And then you'll release back to center.

So play with this movement a couple more times on this side.

And again,

If you're not connecting it,

You can always play with imagining the movement.

You're still setting up a motor plan in your brain.

It's really setting up these muscles to move.

Just playing with a little side bending here somatically,

Kind of noticing the shortening through your torso on this side.

So you're working with your shorter side first because we want to bring conscious awareness that it is shortening.

So we're bringing it into a further shortening to then release it,

Bring it long.

Beautiful.

When you're done with this side,

Go ahead and play with the other side.

Inhaling,

Your hip coming closer to your armpit,

Your armpit closer to your hip,

Your arm can slide towards your foot to help that action.

And then slowly coming back to length.

And just continuing to do this again a couple more times,

Really letting each movement end before starting the next one.

And now noticing that while you're shortening this side,

The other side is lengthening.

So feeling into length.

Really nice.

Noticing maybe what your head's doing with this movement.

And letting it go.

Coming back to rest,

Back to breathing.

And sliding your legs down your mat.

Letting them open a little wider than hip distance if it feels comfortable.

And then bringing your arms to rest behind you a comfortable distance.

So you're coming into an X shape.

That's going to look different for everybody.

So once you're in your X shape,

You're just checking in with your shoulders.

Are they comfortable here?

If not,

You just take them down to a comfortable distance.

So it's always comfort first.

When we continually tell the nervous system that we're safe,

We're not going to move past what the nervous system feels safe doing,

Wonderful things happen.

So now that you're here and in your X shape,

Just enjoy it.

Just enjoy the space.

I love this position because it allows us to really just open up.

So you're here,

You're in your position,

And now you're bringing your attention down to your left heel.

And as you feel ready,

You inhale and you reach your heel down your mat.

Left heel down your mat.

Just reaching so you can stretch through your left leg,

Through your heel.

And then as you exhale,

You release.

Beautiful.

Now your attention up into your right arm.

And as you feel ready,

You reach through your right hand as you inhale.

And then you exhale and you rest.

Beautiful.

Your attention down to your right foot,

This time reaching through your right foot as you inhale.

And as you exhale,

Release.

Attention now in your left hand.

You're reaching through your left hand as you inhale.

You exhale and you release.

Now your attention in your left foot and right hand.

You inhale,

Reach through this diagonal line,

And then exhale back to stillness.

Opposite side,

Right foot,

Left hand.

You inhale,

You reach,

You exhale,

You relax.

Now we're going to take it in a different direction.

So as you feel ready,

Inhale,

Reach through your left heel.

Exhale and relax.

Inhale,

Reach through your right heel.

Exhale,

Relax.

And inhale,

Reach through your right hand.

Exhale,

Relax.

Inhale,

Reach through your left hand.

Exhale,

Relax.

Beautiful.

Just connecting your limbs to your torso.

Now just again playing with some back and forth movement,

Starting with your left heel and your right hand,

Reaching,

Letting go on your exhale,

And coming to the opposite side.

And just playing with that back and forth contralateral movement a few times at your own pace.

Just enjoying it.

And then letting go of this movement,

Coming back to stillness.

I'm going to move into some breathing.

So the offering is to bring your arms back down by your sides,

And bring your attention to your more contracted side,

Whatever side was feeling more contracted.

And then you're going to bring your hand,

That side hand,

To your low belly.

And you're just going to start breathing into and out of this space,

Moving a little deeper into your diaphragm now,

And consciously allowing your diaphragm to expand and narrow.

Just notice how it feels to breathe in and out of your low belly,

Your low diaphragm.

Your attention here.

Your compassion for yourself right here,

Through your breath.

Beautiful.

As you feel ready,

Taking that same hand and bringing up to your last rib.

And again,

Tuning into this space,

And breathing into and out of this side of your body,

This space,

Your lung.

Noticing the movement through your breath and your hand.

And then bringing your hand up now to your collarbone space.

And if you feel like your elbow is kind of hanging out in the air,

You just slide your hand out a little further.

You can rest your elbow on the floor.

And again,

Now breathing here,

High up.

Noticing what's here.

Really beautiful.

Letting go of your hand and just noticing how it feels to breathe on this side of your body,

Compared to the other side.

What's changed on this side?

What's the feedback?

What are you creating now?

And taking a deeper breath to let go of this side of your body.

Letting go of the differences and bringing your hand,

Your other hand,

To your low belly,

Coming back in to breathe this part of your body.

Again,

Your low diaphragm,

Maybe noticing if it feels easier or harder right away,

Maybe how it feels different here.

And just knowing this isn't about volume or affecting your breath rate,

Just whatever is comfortable,

Whatever is easy,

Just breathing into that and out of that.

Rebelling against effort.

Beautiful.

Coming up a little higher,

Away from your low diaphragm,

Up into your low rib,

Your high diaphragm.

Noticing what's happening here as you start.

Just curious.

Internal felt sensations.

And finally,

Coming up into your collarbone space on this side.

First,

Noticing how it feels to touch into this space,

Maybe physically with your hands,

And how it feels to breathe here.

Just breathing into and out of these fibers,

This space,

Your heart.

And when you feel complete,

Releasing your hand to rest by your side.

And again,

Just noticing how it feels to breathe on this side.

Maybe feeling both sides more the same than different.

Maybe feeling more expanded through your breath.

You played with working up,

Working out of some of the tension in the musculature around your breathing apparatus and then came back in to breathe it.

Maybe just noticing that sense of expansion.

And then moving away from sensing and feeling and back to movement by again bending your knees,

Placing your feet on the floor together or one at a time,

Whatever feels more supportive for you.

And you'll bring your attention to the foot that is on the side that feels more contracted or did feel more contracted when you started.

You're going to bring your feet in pretty close to your buttocks this time.

Both feet coming close to your buttocks,

Starting with the side you'd like to start with.

As you feel ready,

And you can breathe any way you want here because this is a bit of a flow,

You're going to start by sliding your foot out about a foot.

And then once you're there,

Come up onto your heel.

Curl your toes under,

Drop your foot back down,

And slide your foot back into center.

Raise your toes,

Just your toes of that foot,

And then allow your foot to rest.

Beautiful.

Let's do this again.

When you feel ready,

Slide your foot out in front of you about a foot,

And then come onto your heel.

Curl your toes under,

Noticing sensation all the way.

Drop your foot back down,

Slide it back into center,

And just raise your toes.

You drop your toes,

You relax your foot,

You prepare for one more on this side.

Sliding your foot out about a foot.

When you're ready,

Nice and slow,

You come onto your heel,

You curl your toes under,

You drop your foot back down,

You slide back into center,

And then you raise your toes of that foot.

Your foot comes to rest,

And you come to the other side.

And as you feel ready,

Once again,

You slide that foot out about a foot,

Come onto your heel,

You curl your toes under,

You release your toes,

And slide your foot back to center,

And raise just the toes of that foot.

Notice how it feels different on this side,

Perhaps.

You let your toes rest,

And you slide out again about a foot in front of you.

You come up onto your heel and curl your toes under,

You drop your foot back down,

And slide back into center.

You raise your toes,

You drop your toes.

Let's do it one more time on this side.

You slide out about a foot,

Come onto your heel,

Curl your toes,

Release your toes,

Drop your foot,

Roll back into center,

Slide back into center,

And just your toes of that foot.

All right,

And now playing with the toes of both feet,

Almost like you're playing a piano.

This might feel really weird,

So maybe individually allowing your toes to come up and down,

Just kind of noticing what that feels like in your body.

Lots of awareness to your feet.

We've all been very busy.

We're just giving our feet a little love today.

Very nice,

And then coming back to rest.

You're still in this position,

Your knees bent,

Your feet on the floor,

And bringing your attention away from your feet into your arms and your hands.

As you feel ready,

Start to reach your arms toward the heavens,

Toward the stars,

Noticing that your shoulder blades are still connected to your floor,

And as you feel ready,

Inhale,

Turn your head right as you reach your left arm towards the sky.

Exhale,

Back to center,

Head to center,

And then inhale,

Turn your head left and reach through your right arm.

Exhale back to center to continue to flow through this.

You're now turning your head right as you inhale,

Reaching your left arm.

You exhale,

You come back to center,

And just continue to move like this,

Noticing how you're affecting your shoulder,

Your arm,

Your hand.

Notice how your hands want to reach.

Notice if your arms want to internally or externally rotate.

Allow yourself to play with this.

What feels good?

Where do you feel length?

Where do you feel an internal yes happening within the movement?

Beautiful.

Yeah,

Just exploring it.

It can be as big or small as you want,

And then when you find yourself at center again,

Just allow your arms to just fall out in a T-like shape towards your side,

Resting here,

Noticing that sensory feedback in your shoulders,

Your arms,

Your hands,

Your fingers.

Maybe there's no sense of it at all,

And that's a really interesting experience too to check into.

Continuing to move,

Continuing to start to place all these pieces together.

If your knees aren't bent and you'd like to continue moving,

Please go ahead and bend your knees and place your feet on the floor.

You're bringing attention to your hips and your legs,

And just as you feel ready,

Very slowly starting to tip your legs away from your short side,

So you can feel length on that shorter side or that more contracted side.

You can bring your knees closer together if it's more comfortable to come into rotation,

And you're just tipping just as far as it feels comfortable,

Noticing length on the opposite side,

Your feet on your mat,

And then even slower,

Allow your abs to bring your legs back to center.

Let your look,

Yeah,

Let your abs bring your legs back to center,

And just breathe here and let go of movement.

Beautiful.

Let's do this again.

Inhale,

Tipping your legs slowly towards one side,

Opening up your shorter or more contracted side.

Stay here for a moment and just breathe into length on that side,

And then when you feel ready,

Slowly tipping your legs back to center,

Using your center channel,

Using your abs.

Fantastic.

Beautiful.

And then just doing it one more time in your own pace,

Your own way,

Just feeling where do I want to stop,

Where do I feel length,

Where do I feel good,

And then your abs bring you back to center,

And now moving in the opposite direction,

So let's lengthen that side,

And again,

It might feel different on this side,

Maybe less or more limitation,

Just notice what's happening on this side.

When you feel ready,

Your abs bring your legs back up to center,

And you do it a couple more times on this side,

If and only if it feels good,

Really taking your time with it,

Really noticing if you can challenge yourself and make this a slow motion movement,

So this information travels all the way up to the part of the brain that we're working with,

And then whenever you feel ready,

You can start moving in both directions with your legs,

Really keeping it slow,

And as you're here,

And as you're playing with this rotation,

Noticing what your arms want to do,

Giving permission to your arms to do whatever they want to do,

Maybe you feel kind of a spiraling actioning happen,

Or maybe one arm wants to come up and lengthen you further,

Notice how this movement is translating all the way into your neck and head,

Let your head move the way it wants to move,

Really in the fullness of this very deep body work,

And completing the one that you're on,

When you feel yourself back at center,

Gliding your legs down your mat,

Your arms coming close to your sides once again,

And just stopping in for a bit more feedback.

What's here now?

Moving away from our movement practice back into a little breath by bringing both of your hands to your low belly to touch back in,

Little breath integration throughout your whole body,

Starting with breathing into your low belly just a couple times,

Any way that it feels good,

Noticing the direction of breath here,

And then bringing your hands to your ribs,

Breathing into this space,

Noticing how the direction of the breath changes a bit,

Moves out towards the sides laterally,

And then finally your hands coming back to your collarbone space,

Heart space,

Again,

Just allowing your elbows to rest on the floor if they're hanging out in space by spreading out your fingers closer to your shoulders,

And again breathing into this space,

Noticing the direction of movement here,

And letting go of this focused breathing,

Breathing any way that your body wants to breathe,

Coming back into your final body scan,

Pulling your first body scan out of your pocket so you can compare,

Starting with your feet and just noticing how your feet feel now,

And from your feet back into your legs,

Maybe connection to your surface has changed underneath your legs,

Maybe they feel more the same than different,

And maybe they don't,

And that's okay too,

And from your legs now into your hips,

Into your heels,

And then finally your hands coming back to your collarbone space,

And from your legs now into your hips,

Into your pelvis,

Back into your low back,

What's here now?

Away from your low back into your mid-back,

Your thoracic spine,

What's here?

How does it feel to breathe?

And now up into your upper back,

Your shoulder space,

Checking in with your shoulders,

How are they?

Your awareness now trickling into your arms,

Your hands,

Your fingers,

What's happening here?

How are they organizing now?

And up into your neck and head,

What's the sensory feedback that's living here in this moment?

Opening up that inquiry to your whole body,

What's the sensory feedback now?

How do you feel different inside your body than when you first started?

And now letting go,

Letting go of it all,

And just resting.

Final integration here,

Just letting your body rest,

Letting these deeper connections happen.

So an invitation to notice how you feel moving through your day,

When you leave this place.

And if you get up from practice today and you feel like something magical is happening inside of you,

I just want you to know that you made that happen.

That was you that did that today.

And if you get up from practice today and you feel like something magical is happening inside of you,

I just want you to know that you made that happen.

That was you that did that today.

Reviews

was having a lot of unpleasant sensations anxiety and fear today, this was just what i needed, i haven’t felt such peace and safety in my body and trust in myself in such a long time. it felt very nurturing, focusing on comfort and moving in awareness. thank you so much, i will be saving this one!!!

Hello beautiful 🌹🎈🌹🎈🌹Thank you so much for the wonderfully practice 🎀🎀🎀like magical so much of my pain was flying 🎈away 🗺️have a blessed day 🕉️Namaste

So much care and compassion. Nicole's classes are always supportive and restorative. In this one I particularly love the expansiveness from breathing in three places and on both sides. Thank you a million times.