Hello and welcome to Sequoia Yoga.
This moving meditation was written to calm the nervous system.
The nervous system is made up of the brain,
The spinal cord,
And nerves.
For that reason,
We're going to focus on movement on the spine.
So,
Quick disclaimer,
This is not medical treatment of any kind,
And if you sustained any spinal injuries,
Get clear with your physician about what movements are within your practice.
Sequoia Yoga and Insight Timer do not take responsibility for any aches,
Pains,
Or disturbances as a result of this practice.
To complete this moving meditation,
You're going to want to sit in a chair or on your couch.
So,
Find yourself a comfortable seat.
Sit near the edge of your chair,
Your sit bones planted firmly on your seat,
And your feet planted on the floor.
In this informal body scan,
Feel the posture of all parts of your body.
Plant your feet from big toe to heel,
If that's within your practice.
And if your knees begin to collapse inward or sprawl out,
Create a parallel space between them at about hip width apart.
Point your kneecaps straight ahead.
Sit straight up,
Activating your core with your natural given strength to hold your body up.
And then inhale and exhale at your own pace,
Three times to get a sensation of what this correction and posture feels like.
Inhale,
Filling the four corners of your chest,
And exhale,
Sinking your shoulders down into relaxation.
We are opening the space between the base of our skull and the bottom of our neck.
And again,
Inhale,
Fill the four corners of your chest.
Exhale,
Sink your shoulders.
We're going to go slow here.
So inhale,
Exhale,
Inhale,
Exhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
And draw a line with your nose to the ceiling.
Exhale and draw a line with your nose back to center.
Inhale and slowly begin to tuck your chin to your chest,
And welcome a curve in your back body here.
Exhale and bring your nose back to center.
Inhale,
Draw a line with your nose up to the ceiling.
And if you haven't already,
Allow your eyes to get heavy and close.
Exhale,
Draw a line with your nose back to center.
Inhale,
And tuck your chin to your chest.
Allow a very natural curve in your back body when you go.
Exhale and draw a line with your nose back to center.
Inhale again,
Drawing a line with your nose to the ceiling.
Inhale,
Draw a line with your nose back to center.
Tuck your chin to your chest.
Here,
With slumped shoulders and an open neck,
Begin to breathe at your own pace.
In your seat,
Roll forward one vertebrae at a time.
Sinking your chest,
Drawing your shoulders down your back,
Utilize your breath to create space in your back body.
Keep rolling forward at each vertebrae,
And feel your body begin to make space for the calming of your nervous system.
If it is in your practice,
Rest your chest onto your lap,
And bring your arms to the floor by your feet.
Rest your chest onto your lap,
And bring your arms to the floor by your feet.
To avoid blood rushes to the brain,
Turn your head slightly,
Resting your chin on your knee.
In this posture,
Give three deep breaths.
As you begin to come upright,
Tuck your chin to your chest,
And roll your body up one vertebrae at a time,
Using your breath to power your movement.
Sink your chest,
Round your spine,
Keep your feet planted.
And as you return to an upright position,
Draw your shoulders back,
Sending your chest forward.
Sink your shoulders into relaxation,
And draw a line with your nose back to center.
As you come upright,
Take your left hand to the right,
Take your left hand and place it between your knees.
The inside of your palm will be facing the inside of your right knee,
And the back of your hand will be facing the inside of your left knee.
Squeeze both knees into the center,
Closing in on your hand,
Releasing fear out of your nervous system,
With a gentle restabilizing of your structure.
Wow.
Take a moment to reflect on how you feel.
Take a moment to reflect on how you feel.
Check in with your breath,
Make sure it's not stuck in your chest,
Allow it to flow.
Check in with how your body feels,
How open your spine feels,
The space you've created for your nerves,
The calm you've created for your nervous system,
The tension you removed from your neck and your shoulders,
The stillness you have in your brain.
Just check in.
And this concludes your moving meditation for your nervous system.
