Let's begin seated with our hands relaxed on our lap or wherever feels natural for you.
Sit up nice and straight and then slightly relax your spine.
Exhale everything out of your belly and take a big inhale in.
Hold at the top then slowly release.
We're going to begin by putting our attention on our hearts.
So begin to picture your heart and feel what's going on inside.
Take your time and allow the visual to unfold.
It will be different for each person so feel into and allow what you are seeing and feeling to come up with no judgment.
You might be feeling sadness,
Anger,
Grief or even happiness.
The point here is to not label as good or bad and to just allow what is coming up without attaching a story to the feelings.
Continue to breathe through whatever is coming up.
And allow yourself to feel safe and secure in this moment.
Begin to visualize a bright light emerging from the earth going up your spine to your heart and continuing up towards the sky.
On your next exhale imagine that light turns into water as it flows back down cleansing your heart.
Forgiveness can be challenging especially when others have truly hurt you.
By continuously focusing on the purification and cleansing of your heart you make space over time to let go of the stories and the hurts by coming to a place of love within.
So continue to visualize this light and water cleansing and healing your heart turning into an expansion of love that radiates outward.
And slowly begin to come back into your body taking a big inhale in.
And letting it out slowly.
One more time inhaling in.
You're going to start to take your arms and give yourself a nice big hug.
This process of forgiveness for yourself or others can take time.
So remember to give yourself grace and celebrate the small wins of feeling a little more love each time that you go inward.
Start to open up.
Open your arms out to the side lifting them up towards the sky and gently twisting over to your left.
Your next inhale lift your arms up and exhale one more time inhale lift your arms up and exhale inhale lift your arms up and exhale place your hands behind you with your fingertips facing your behind you lifting your hips up towards the sky relaxing your head.
And your neck back.
Begin to extend your legs out coming into a seated wide legged position.
Reach your left hand towards your left foot and reach the right arm up and over getting a nice side body stretch.
You can look up towards the sky or towards your hand.
Just rolling those right ribs up towards the sky.
Staying.
Breathing.
Deep into that side body.
So they come all the way back up and switching sides reaching your right arm towards your right foot and that left arm reaching up and over your head feeling the expansion in the side of your body on every inhale and on every exhale sinking a little bit deeper into this stretch.
You're going to take your right leg in.
So bring the bottom of your right foot to the inside of your leg.
You're going to take your left thigh.
And begin to fold over your left leg into Jhanu Shashasana.
Feel free to bend this knee if you need to.
And just relax your head and your neck here surrendering into this posture.
Head up.
We're going to switch sides.
So extend the right leg out and bring the bottom of your left foot to the inside of your right leg.
Fold over your right leg.
Maybe bending the knee if you need to.
And relax your head and your neck down.
Coming back to your breath.
Coming back to that heart space.
Invite that stillness in.
And just observe what comes up with no judgment.
Learning to love what arises with no stories or attachment.
Slowly push yourself all the way up.
You're going to take your left leg and extend it out.
You're going to sit up nice and straight here.
Deeply bend your knees.
Fold over.
We're bringing your stomach to the tops of your thighs.
And then slowly begin to inch your heels forward until you feel that stretch in the backs of your legs or your lower back.
And when you have a nice gentle stretch here,
Just relax your head and your neck.
And over time you might be able to straighten the legs out a little bit.
But for now,
No need to force.
Just be gentle in this stretch.
And allow yourself to surrender.
Giving yourself some space and some time.
To just relax a little bit deeper with every breath.
All the way to the ground with your hands next to your chest.
Inhale up into low cobra.
Maybe all the way to upward dog if that feels good for you.
And then take your knees apart and your heels together.
And shift your hips onto your heels.
The arms extended forward.
A little bit more.
A little bit deeper.
Heels.
Calming the nervous system and coming back to the heart.
Into a tabletop.
Tucking your toes.
And lifting your hips up and back.
Walking your dog out a little bit here.
Pedaling knees and the hips from side to side.
Anything that feels good for you.
Spending a moment in a tight space and breathing a little bit deeply there.
Look up to the top of your mat.
And walk your feet all the way up to the top.
Maybe pedaling knees.
Straightening and bending.
And then inhale.
Lift your arms all the way up towards the sky.
And exhale.
Hands to heart center.
We're going to come into a little bit of a wider stance.
A little bit wider than your hips.
You're going to slightly bend your knees.
And we're going to do some qigong.
So bring your hands by your sides.
Palms facing forward.
And begin to lift your arms.
Circling them up.
Towards the sky.
And exhaling.
Pushing down.
Just imagining you're bringing this big ball of light.
And circling up towards the sky.
And exhaling.
Cleansing that energy within your heart.
Opening your heart.
Imagine your heart space.
Just expanding and opening here.
On every exhale.
You're just cleansing and pushing out.
That isn't love.
Put your hands together.
Rubbing them together.
Inhale heat.
And then place over your heart.
Feel your heart energy radiating outward.
Circle your arms all the way up towards the sky.
And exhale.
Bring your arms around.
And halfway lift.
You're going to step your left leg back.
Coming into a low lunge.
Drop your knee to the ground.
Bring your hands to the inside of your right foot.
And just walk your foot over to the side.
A little bit more.
So from this lizard pose.
You can take a couple variations.
You can hang out here.
You can roll onto the outer edge of your right foot.
You can also come all the way down onto your forearms.
For a deeper stretch.
There's no right or wrong.
Just see how your body feels.
And get comfortable here.
For a couple of breaths.
Just allowing the hips to gently.
Slightly lift your head up.
Coming onto your hands.
If you feel comfortable.
If you weren't already.
And start to walk that right foot over to the left.
We're going to come into pigeon pose.
So take a few moments here.
To find that position.
That feels comfortable for you.
And when you're ready.
You can fold over that front leg.
So take your time here.
There's no rush.
Allowing your head.
And your neck.
And your shoulders to drop.
Again come back to that deep breath.
In and out.
And.
And just loving what arises.
Give yourself this space.
And this time to process.
As you relax.
And sink deeper into the hips.
Allowing the body to open.
As your heart opens.
Halfway lift.
We're going to step the right leg back this time.
Into a low lunge.
Drop that right knee down to the ground.
Untuck the toes.
Walk your left foot over to the left.
Bringing your hands to the inside of your foot.
Staying here.
Or maybe rolling onto the outer edge of your leg.
So picking the position.
That feels good for you.
And to surrender.
And relax here.
For the next few breaths.
And walk your left foot.
Over to your right wrist.
Coming into pigeon pose.
On the other side.
Again taking your variation.
That feels comfortable.
You may feel tighter or looser on the side.
So pay attention.
To how your body feels.
And when you're ready.
You can make your way down.
By folding over that front leg.
As we hang out here.
And allow the body to continue to open.
On this other side.
We're just going to roll the hips around.
A few times.
So lifting that knee up.
Going in both directions.
And then switching to the other side.
Rolling the hip forward.
And then eventually switching directions.
Rolling it back.
Then place your hips on the ground.
And extend your legs out in front.
For legs up the wall.
So just a slight inversion here.
To reverse the direction of the blood flow.
From your feet to your heart.
Taking a few deep breaths here.
Begin to bring your knees into your chest.
Give yourself a few breaths.
Giving yourself a nice hug.
And rocking from side to side.
Giving yourself some love.
And light for the courage.
Of being on your mat.
And sitting with your feelings today.
And relax your legs out.
Making your way into.
Shavasana.
For the next minute or two.
With your palms facing up.
Relaxing the muscles.
Around the eyes.
And scanning the body.
All the way down to the toes.
Removing any remaining tension.
And coming back.
To the heart space.
And feeling it expand with every breath.
Bring movement back to your body.
Make your way onto your side body.
Curling up here.
In the fetal position.
And then gently pushing yourself.
Up to a seated position.
You can stay lying down.
If that feels good for you as well.
Coming up from the earth.
And penetrating your heart.
And just feel what is arising.
And allow yourself.
To feel it all.
Forgiveness is a journey.
And a courageous process.
So give yourself grace.
As you navigate all that comes up.
And just take the next few moments.
As you experience that light.
Coming into your heart.
From the core of the earth.
And for being brave enough.
To sit with what is within.
I love and appreciate you all.
