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,
Then take a big inhale in.
Hold at the top.
And 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 feeling.
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.
And exhaling it all out.
Let's do it one more time.
Inhaling in.
Exhaling out.
Feeling that light within your heart.
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.
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 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 to your right.
Inhale,
Lift your arms up.
And exhale,
Twist to your left.
One more time.
Inhale,
Lift your arms up.
And exhale to your right.
Inhale,
Lift your arms up.
And exhale,
Place your hands behind you with your fingertips facing behind you.
Lifting your hips up towards the sky,
Relaxing your head and your neck back.
And slowly lower down.
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 nice and open.
Breathing deep into that side body.
And slowly 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.
Slowly come back to center.
You're going to take your right leg in,
So bringing the bottom of your right foot to the inside of your left thigh.
And being to fold over your left leg into Janu Sarsasana.
Feel free to bend this knee if you need to,
And just relax your head and your neck here,
Surrendering into this posture.
So lift your 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.
Relax your head and your neck down.
Coming back to your breath,
Coming back to that heart space.
Invite that stillness in.
Just observe what comes up with no judgment.
Learning to love what arises with no stories or attachments.
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,
Bring your stomach to the tops of your thighs.
Slowly begin to inch your heels forward until you feel that stretch in the backs of your legs or your lower back.
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.
In yourself some space and some time.
To just relax a little bit deeper with every breath.
Slowly begin to make your way up.
Lifting the chest up.
Crossing your legs.
Placing your hands on the ground,
Stepping back into plank,
Lower 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 exhale.
We're going to come into child's pose.
So take your knees apart and your heels together.
And shift your hips onto your heels,
Arms extended forward.
Allowing yourself to soften a little bit more,
Something a little bit deeper into the heels.
Coming back into your breath.
Taking a long,
Slow,
Deep breath.
Calming the nervous system and coming back to the heart.
Slowly begin to come up.
To 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.
Inhale,
Halfway lift.
And exhale,
Fold forward.
Relaxing your head here.
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 gonna 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 Chi Gong.
So bring your hands by your sides,
Palms facing forward.
Begin to lift your arms,
Circling them up towards the sky and exhaling,
Pushing the hands down.
Inhaling,
Lifting the arms up.
And exhaling,
Pushing down,
Just imagining you're bringing this big ball of light and circling up towards the sky.
And exhaling,
Pushing it down.
And out.
Lifting the arms up and around,
Bringing that energy in.
And exhaling,
Pushing down.
So 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.
And bring your hands together,
Rubbing them together,
Creating a little heat,
And then place over your heart.
Feel your heart energy radiating outward.
And slowly release your hands.
Step forward,
Coming into mountain pose.
Circle your arms all the way up towards the sky.
And exhale,
Bring your hands down to the ground.
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 open.
Slightly lift your head up.
Coming onto your hands 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,
Coming back to that deep breath in and out,
Feeling the heart space expand.
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.
Slowly begin to push yourself up.
Bring that right heel in.
And come back into that low lunge.
Step your left foot up to meet the right and fold forward.
Inhale,
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 left foot.
Or coming all the way down onto your forearms.
So picking the position that feels good for you.
And allow yourself to surrender and relax here for the next few breaths.
Slowly begin to lift your head up,
Coming up onto your hands if you weren't already.
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.
And just allowing yourself to soften and relax here.
As we hang out here and allow the body to continue to open on this other side.
Deepening the breath.
Slowing it down.
And coming back to the heart.
So they begin to bring your head up.
Walking your hands back,
Placing you on the ground.
Bring the left knee back,
Coming into a tabletop position.
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.
Place your knees down on the ground.
And place your hips on the ground and extend your legs out in front.
Bending your knees and slowly lower the back onto the ground.
Then bring your knees.
Forward and your legs up.
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.
So we begin to bring your knees into your chest.
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.
Scanning the body all the way down to the toes,
Removing any remaining tension.
Coming back to the heart space and feeling it expand with every breath.
And slowly begin to bring movement back to your body.
Moving your fingers and your toes and your ankles and wrists.
Extend your arms up and over your head.
Taking small movements and then slowly 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.
And just come here in the seated position.
And just check in.
How are you feeling?
Imagine that bright light 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.
Just take the next few moments.
As you experience that light coming into your heart from the core of the earth.
Take your hands and place them over your heart.
And take two deep breaths in and out.
Thank you all for moving and breathing with me today and for being brave enough to sit with what is within.
I love and appreciate you all.
