Hello,
This is Petrina,
And welcome to this 30-minute evening flow.
I've created this to help you release tension from your body and to calm your mind for a deep,
Restful sleep.
We'll gently ease into movements that will encourage you to relax,
To stay grounded,
And just let go of the day.
Throughout the practice,
Try to allow your breath to guide you to create space for stillness and peace as we prepare you for a deep night of rest.
Let's get started in Shavasana.
Lay comfortably on your back,
Legs stretched out long in front of you,
Arms by your side,
Arms are facing up if you're feeling open and ready to receive.
You can be facing down if you're feeling the need to be grounded.
Gently close your eyes,
Make that feel safe in your body.
A soft gaze is completely okay here.
And start to become present in your body.
Take all of your awareness in.
Focus on you.
How you doing?
There's no need to change or fix anything.
Simply embrace what you find,
Meet it with grace,
With love,
With kindness,
And with compassion.
Take these first few moments to be the observer and settle deeper into your body.
Take a deep breath in through your nose,
Hold at the top,
And gently exhale out of your wide open mouth.
Close your eyes and take a breath.
This is your sacred space.
You trust that you are safe on your mat,
You are supported.
You can find ease and comfort and calm,
Uniting the mind,
Body,
And spirit in this time.
At the end of your next exhale,
Gently make your way into all four.
Wrists are stacked on the shoulders,
Knees gently stacked on the hips.
Bring your big toes to touch.
As you're settling deeper into your body,
Sink your hips back towards your heels,
Lengthening the arms out directly in front of you,
And gently rest your forehead onto the mat,
Settling to a child's pose.
Full,
Cleansing breaths here.
Inhale through the nose and exhale through the mouth.
Big breath,
Big inhale in.
Big exhale out.
Continue with these deep,
Cleansing,
Full breaths here as you settle into your child's pose,
Sinking deeper into your body.
At the end of your next exhale,
Way back up through tabletop.
When you get there,
Lift your gaze,
Drape your belly towards the floor and gaze forward for cow pose.
Big inhale through the nose and gently exhale as you round for cat.
Inhale,
Lengthen spine.
Exhale,
Round.
Inhale,
Lengthen.
Exhale,
Round.
One more.
Inhale,
Lengthen,
Gaze forward.
Exhale,
Round.
Gently make your way seated in the middle of your mat and take your legs wide open,
Setting up for wide-legged seated forward fold.
Big inhale through your nose,
Lift your arms up high overhead,
Filling up the lungs,
Feeling the rib cage expand.
And as you exhale,
Gently roll your hands forward.
Forehead comes towards the mat,
Palms land where they're most comfortable,
Where the spine can be long.
And breathe.
Feel yourself being breathed.
Stretching the hamstrings,
Opening the back body.
Notifying your heart space,
Releasing tension in your muscles.
Maybe gently rolling the mat,
The head from side to side.
Walking through any tension that may be sitting in the neck area,
Just gently rolling the head.
And as you exhale,
Gently lift your torso one vertebrae at a time,
All the way back up where your spine is long.
And as you exhale,
Gently lift your torso one vertebrae at a time,
All the way back up where your spine is long.
And as you exhale,
Gently lift your torso one vertebrae at a time,
All the way back up where your spine is long and your back is straight.
Take the knees,
Gently guide the knees,
The legs back to the center of the mat.
And cross at the ankles.
And make your way back into tabletop.
Now from tabletop,
We're going to take a few more cat-cow tilts.
So big inhale in.
Gaze forward,
Lengthen the spine,
Draping the belly towards the mat.
Exhale,
Round like the angry cat.
Exhale,
Empty,
Empty,
Empty.
Big inhale,
Lengthen the spine,
Gaze forward.
Exhale,
Round.
Inhale,
Lengthen,
Gaze forward.
Exhale,
Round.
At the end of your next exhale,
Gently tuck the toes,
Pike the hips,
Press into the palms,
And come up into a downward-facing dog.
So from your down dog,
Take your right foot forward,
Right knee to right wrist,
Pressing the palms into the mat for a half-vision posture.
Lifting the heart,
The left leg is long behind you,
And the heart is cracked open.
Feeling a big hip opening.
Invitation to stay here.
This is plenty for a deeper connection to you.
Use your arms to make a pillow,
And gently lower your forehead into your arms,
Feeling an even bigger opening in the neck.
Breathe in through your nose and out through your mouth,
Exhaling in through your mouth and breath.
Release through your entire being,
Removing stagnant energy and creating fresh,
New energy.
Now shame your mind,
Your body,
And your spirit.
Breathe.
At the end of your next exhale,
Press into the palms,
Lifting the heart high,
And taking the right leg back to meet the left.
Tuck the toes,
Pike the hips,
Come back up into child's pose.
Stretching the hamstrings here,
Feeling the sensations on the right side.
Lift the left leg high,
Take the left knee out to the left wrist.
Right leg stays long,
Pressing into the palms,
Half-vision on the left side.
Heart is lifted and open.
Invitation to stay here again,
This is plenty.
Option to bend the arms,
Make a pillow,
And gently lower your head onto the mat.
A deeper connection to you.
Your breath is your nourishment.
Breathe.
Feel yourself breathing.
Be the observer.
As your thoughts simply flow by.
Notice your body getting deeper and deeper relaxed.
Into your mat.
The end of your next exhale.
Lift your heart high,
Gaze forward.
Lengthen that left leg back to meet the right,
And make your way back into that neutral tabletop.
And here we re-center again with a few more cat-cows.
Draping the belly towards the floor,
Gazing upward,
Gazing out in front of you.
Inhale.
And exhale,
Rounding the spine.
Inhale,
Lengthen the spine,
Gaze forward.
Exhale,
Round.
Inhale,
Lengthen,
Raise up.
Exhale,
Round.
Breathing into your lower back here.
Deep,
Steady breaths.
Take a few more of these on your own,
In your own time.
When you're ready,
Come to a seat in the middle of your mat.
Crossing your legs at the ankle.
And take your arms,
Hug them around your legs.
Pressing the palms together,
Feeling yourself.
Holding yourself tight.
This is an active pose,
Really.
Using your arms,
Tuck yourself in.
Nourishing yourself with love.
A reminder that you are your first love.
Pouring love into yourself.
Feeling yourself,
Inhale.
Science has now proven that the human heart,
The human body,
Needs these hugs for their desire to be vital,
To be happy,
To be well.
Give them to yourself.
Get them from your family,
Your friends,
Your pets.
Most importantly,
Get them from yourself.
Nourish yourself with love and compassion and kindness.
Feel your breath,
Feel your movement.
Your stillness.
Take some deep breaths here in Sankasana.
Big inhale,
Filling up the lungs,
Feeling yourself.
Expanding,
The belly expanding,
The rib cage expanding,
The top of the chest.
Big expansion.
Open your mouth and empty.
Exhale everything out.
Release something that is no longer serving you in this moment.
At the end of your next exhale,
Release,
Release.
Let the legs fall to the side of your mat.
Gently make your way,
Lying on your back.
Setting up for a happy baby here.
When you get to your back first,
Give yourself another hug.
Knees to chest.
Bring your knees in,
Hold them tight towards your chest.
Gentle roll.
Massaging your lower back,
Side to side.
Releasing tension in your lower back.
Finding tension in the body,
Breathing into it and releasing it.
From here,
The legs go high.
Bring the hands towards the outer blades of the feet.
Breathe into your hips.
Rocking from side to side in your happy baby.
These impulsions are really great ways to prepare your body for rest,
For a good night's sleep.
Relieving toxins from the body,
Detoxifying,
Nourishing your cells,
Your muscles.
Bring the ease,
Bring the comfort,
Calmness.
Gently release.
When you're ready,
Lower the feet,
Placing the soles of the feet onto the mat.
Bringing the knees together,
Windshield,
The wiper,
The knees back and forth,
Side to side.
Make any micro adjustments that you may need to do to make it get really comfortable.
And then from here,
Lengthen your right leg long to the right side edge of your mat.
And your left leg long to the left side edge of your mat.
And again,
Making any more micro adjustments that you may need to get as comfortable as possible.
Instead of rest.
Close your eyes.
That feels safe in your body.
But gently soften the eyes.
Take a deep breath into your nose.
Hold at the top.
And exhale out of your wide open mouth.
Feel your entire body relax.
Grounding into the surface beneath you.
Trusting that your mat is safe,
You're supported,
You're protected.
And now think about a moment,
An experience,
A person,
A thing,
Something that you are grateful for.
Notice the sensation,
The emotion that radiates through your being as you visualize.
Rest in that feeling of that.
Let it settle,
Let it settle deeply into your being.
Let it radiate through your entire body.
Rest in Shavasana.
I will call you back when it's time.
Www.
Mooji.
Org Copyright © 2020 Mooji Media Ltd.
All Rights Reserved.
No part of this recording may be reproduced without Mooji Media Ltd.
's express consent.
Www.
Mooji.
Org Copyright © 2020 Mooji Media Ltd.
All Rights Reserved.
No part of this recording may be reproduced without Mooji Media Ltd.
's express consent.
Www.
Mooji.
Org Gently bring your awareness back into the space you're in.
Deepening your inhales and exhales.
Gently wiggling fingers and toes.
Finding any movement that inspires you to become alert.
Maybe some bigger stretches,
If you're just waking up from a nap.
Gentle roll of the head from side to side.
Take your time and be gentle with yourself.
And when you're ready,
Come on up to a seated position.
Very slowly,
Very gently.
Bring your hands to heart center.
The eyes close.
The gaze softens.
The light in me sees and honors the light in you.
From my heart to yours.
I hope this practice leads you being a little lighter,
A little kinder,
A little bit more peaceful,
A little bit more joyful.
From my heart to yours,
With so much love.
Until we meet again.
Namaste.
