Hello and thank you for joining me for today's practice.
If you would like to get started,
Find yourself a comfortable position whether you're seated,
Whether you prefer to lay down or whether you are sat on a chair with your feet grounded flat on the floor.
You want a nice long spine,
So imagine a thread from your root chakra,
The base,
Your sit bones,
And then pulling all the way through your spine,
Nice and long out through the crown of your head,
Making a nice and tall,
A strong pose here.
Closing after those eyes or taking that gaze down,
Finding a focal point and then just check in with yourself.
How are you feeling?
How are you feeling physically?
How are you mentally?
Notice how your mind feels.
Have you got a lot going on right now?
Maybe your mind's quite quiet or maybe there's certain things that just won't leave the mind.
Remember this practice is safe space.
There are no judgments,
No pressures,
No expectations here.
Let go of any frustrations,
Any pressure you're putting upon yourself and others.
There are no ego.
There is no ego here.
Take a deep breath in through the bottom of your belly.
Feel that belly rise,
Then the chest and then as you exhale,
Feel the chest and then the belly forward.
Inhaling into the base of your stomach.
Exhaling,
Feel that ribs and then the chest forth.
As you sit up nice and tall,
As you breathe in,
Feel the belly,
Ribs,
Chest and shoulders rise.
Exhaling,
Feel that light fall at the shoulders,
Then the chest,
Ribs and belly forth.
Inhaling deep into that belly.
Exhaling,
Shoulders,
Chest,
Ribs and belly forth.
Inhale.
Exhale.
Just connecting with this breath.
If the mind wonders if that's okay,
That's normal.
Bring it back to the breath.
Deep breath in.
Belly,
Ribs,
Chest.
Exhaling,
Chest,
Ribs and belly.
Deep breath in.
Deep breath out.
In through the nose.
Out through the nose.
I'm gonna bring in a hold now.
If you are pregnant or anything like that,
Please do not hold the breath.
But if you're with me,
Take a deep breath in.
Hold at the top of the inhale.
Exhale.
Deep breath in.
Hold at the top of the inhale.
Exhale.
Let it go.
Deep breath in.
Hold at the top of the inhale.
Exhale.
Inhaling.
Hold at the top of the inhale.
Exhaling.
Deep breath in.
Hold at the top of the inhale.
Exhale.
Let it go.
Inhale.
Hold at the top of the inhale.
Exhale.
Let it go.
Deep breath in.
Hold at the top of the inhale.
Exhaling.
Let it go.
Just working with that breath and having that control,
Regulating the breath by allowing that nervous system within us to calm.
To know that we're in control.
The breath is steady,
Is deep,
Is with a rhythm that brings that calm into the body as you inhale.
And as you exhale,
Letting go of any chaos.
Breathing in that calm.
Breathing out that chaos.
Breathe it in.
Breathe it out.
Breathe it in.
And breathe it out.
And then just check in with yourself.
Let that breath return to a natural rhythm.
Now you've been able to connect with the breath.
Notice how you're feeling.
Remind yourself that we will make mistakes.
Mistakes are normal.
Remind yourself that comparing ourselves to one another doesn't help anything.
That we are all unique and special in our own beautiful way.
Take a deep breath in through the nose.
Feel that inner peace.
Say out anything that no longer serves you.
Inhale.
Exhale.
Say out whatever no longer serves you.
Inhale.
Exhale.
When you're ready,
Begin to wiggle your fingers and your toes.
Find a gentle movement within the body.
Bringing your hands together between the space between your eyebrows,
Your third eye,
For kind and caring thoughts.
Bringing them to your lips for kind and caring words.
And bringing your hands to heart centre for kind and positive words,
Thoughts and feelings.
Namaste.
