Hi i'm sherry if you're feeling heartbroken disconnected are struggling to love yourself This practice is for you.
We'll be moving through a guided somatic meditation and a series of gentle,
Hard-opening yin shapes to help you rebuild a sense of secure attachment within.
This is a space to soften,
To feel held.
And to begin remembering the love that's already inside you.
As a Yin Yoga practice.
We'll be holding the poses for several minutes.
You may want a blanket.
A bolster,
Some pillows.
For support.
Feel free to pause the video now.
Together your props.
And return.
As soon as you're ready.
Begin.
In a comfortable seat.
Extend your arms forward.
Crossed the wrist.
And bring the palms to touch.
Interlace your fingers and draw your hands in toward your chest.
Elbow soft.
To the body.
If it feels good.
Allow your torso to begin rocking gently,
Side to side.
Small,
Slow movement.
As if cradling yourself.
We'll be working with the breath throughout this practice.
To support you and dropping even deeper into this experience.
Allow each breath to guide you further inward.
Opening your system to the possibility of love.
Start.
The slow inhale through the nose for four 3 to One.
Hold for four.
Three two one exhale five four three To.
Stay with that rhythm.
Inhale for four.
Hold for four.
Exhale,
Five or six.
As you continue to rock.
There are times early in life,
Often before we had words,
When our needs weren't fully met.
It's not always because someone did something wrong.
Sometimes our caregivers didn't know what we needed or didn't have the capacity to offer.
But those early moments can shape.
How we experience life.
How safe it feels to receive.
And how freely we're able to offer it to ourselves.
This practice is a way of returning to those early places,
To meet them with presence,
Warmth,
And care.
This allows us to build an experience of secure attachment in the body.
Increasing our connection to self-love.
As you stay here you might begin to repeat a quiet affirmation.
Something to ink with the heart as we begin.
You're welcome to try one of these or choose your own.
I'm worthy of love and care.
I'm allowed to take up space.
I offer myself the love I've always needed.
Allow the words to move through you with breath and rhythm.
In whatever way feels natural.
Repeating them a few times before releasing them out into the universe.
Moving into our first stretch now.
Extend your legs wide in a V shape.
Support the knees with props if needed.
And place a cushion folded blanket or bolster in front of you.
To rest your forehand or support the chat.
If you're folding deeply.
Begin to fold forward slowly.
Allowing your spine to round.
And your back body to soften.
Notice your breath.
You might feel it moving through the belly,
The ribs,
Or the upper back.
Allow each exhale to draw you gently inward.
And if you dropped the 4-4-6 breath pattern during the transition,
Let's reclaim it now.
Inhale,
2-3-4.
Hold,
2-3-4.
Exhale,
2-3-4-5-6.
Continuing on to own pace.
Notice what it feels like to have made space for yourself today.
What sensations arise when you acknowledge this is an act of self-care?
Can you allow your body to receive that without effort?
Without needing to earn it.
Drop in the breath pattern now.
Simply returning it to the brainstem,
Trusting the body's wisdom to breathe itself.
Begin to walk your hands in towards your body.
Slowly,
Bringing your spine upright.
Draw your legs together and shift onto your knees.
Take your time as we move into child's posts.
Take a breath here.
And imagine.
You're arriving into the world.
Everything around you.
Is quiet.
Calm.
A space where you feel completely safe and nurtured.
This might be a warm,
Cozy room.
With soft golden light.
Are a beautiful,
Natural setting,
Filled with the sounds of flowing water,
Rustling leaves,
Or birdsong.
Let this space form in your mind,
Allowing as many details to appear as feels comfortable for you.
Wherever you are,
Take your time to look around this environment.
What do you see?
What colors,
Shapes,
Textures are present.
Are there any sounds or smells that add to the sense of calm and safety?
Allow this space to become more vivid with each breath you take.
Begin to lift your forehead.
And walk your hands forward.
Bring your hips over your knees.
And slide your chested arms down into melting heart pose Imagine.
Of people or beings who are here.
To welcome you in to the safe space.
They might.
Include loved ones from your past.
Are present.
Figures from your imagination.
Or even animals.
That bring you comfort and joy.
Picture them gathered.
In the scene you created.
With open arms,
Warm smiles.
Eagerly awaiting your arrival.
Patientize yourself.
Entering this space.
Being received with care and tenderness.
Perhaps your cradled and soft and loving hands embraced by some new trials are surrounded by joyful faces.
Feel the warmth of their touch,
The kindness in their eyes,
And the love in their presence.
As you continue.
To breathe deeply through your nose.
Bring your awareness to your body.
What does it feel like to be surrounded by unconditional love and safety?
How does your body respond to this sense of security?
Perhaps you feel lightness in your chest.
A wharf in your heart.
Or a sense of calm spreading through your limbs.
Maybe it doesn't feel.
100% safe yet.
And if not,
That's okay.
Whatever shows up.
Completely natural.
Take your time.
To notice.
These sensations When you're ready,
Going to ease our way out of the pose.
And slowly roll over onto one side.
Extend your bottom arm behind you.
Palm facing up.
And rest your head on a cushion or folded blanket.
Can bend your top knee.
Place your foot behind you like a kickstand.
As you reach top arm up.
Behind your back.
Either clasp hands,
You can use a strap,
Or simply rest the hand on your sacrum.
Lying here.
Side lying.
Chest opener.
Just take a moment to settle.
Feel the chest gently opening.
Your heart space softening and expanding,
Making room to receive.
Allow your attention to drift back to the safe space.
We've created together.
See that beautiful scene of rebirth.
Surrounded by loved ones,
Held in warmth and care.
What does it feel like in your body to be met with this much love?
If these feelings had a color,
What would they be?
What about a shape or texture?
How would you describe them?
Imagine this energy expanding within you,
Growing stronger with every inhale.
Is there something from nature?
That symbolizes this feeling of love and safety for you.
Maybe the strength of a tree.
The warmth of sunlight.
Are the gentle rhythm of waves on a shore.
Whatever it is,
Picture this symbol clearly.
Allowing it to anchor you in the sensation of being held and support it.
Moving to the other side now.
Use your way out of the pose,
Allowing the shape to dissolve.
Returning through center.
For rolling to the opposite side.
Take your time settling in.
Feel the support beneath you.
And notice what remains.
Afterglue is being held.
Quiet sense of connection.
Feeling the heart space softening and expanding once again.
Gently guide her awareness back.
To our visualization.
Returning to that place of safety and belonging.
Remembering the presence.
Who is in your safe space with you?
What did the space look like?
I'm going to turn our attention now even deeper.
Inwards.
Begin to notice the gifts you bring into the world.
The parts of you that shine.
Your courage.
Your kindness.
Your creativity.
See these qualities as the light moving through you.
Recognized and celebrated by those around you.
You are love.
You are worthy.
You belong.
Feel these words not just as thoughts,
But as sensations in your breath,
In your chest.
In your being.
What does it feel like?
To be in this calm.
Peaceful.
Safe place.
Surrounded by love.
As we recognize the gifts you bring to the world.
Simply notice that.
Feel it in your body.
Moving now.
Into reclined butterfly.
Well,
I'm too bad.
And slide a bolster or folded blanket beneath your spine to encourage openness through the heart center.
And draw your soles of your feet together.
Allowing your knees to fall open.
You might bring one hand to your heart and one to your belly.
And across your arms in a gentle self-hug.
Resting into the weight of your own presence.
Allow your breath to settle.
Feel the support beneath you.
The space you've created for yourself.
Begin to stance the presence of everyone who showed up for you today.
See their kind eyes.
They're warm.
The love in their faces.
Feel their support surrounding you.
As you take this in notice how your system responds.
Does it feel safe to receive this much love?
Or is there a part of you that feels overwhelmed,
Uncertain,
Or exposed?
If there is,
Know that this is completely natural.
There's absolutely nothing wrong with you.
Your nervous system has its own rhythm.
And it deserves to be honored.
Simply allow yourself.
To receive The exact right amount of love.
And support.
That feels nourishing in your body today.
And notice What does it feel like?
To give your system that permission.
To hear.
That nothing about your response is wrong.
And know you can take in only what feels good and right for you in this moment.
Allow that knowing.
The saddle in.
And feel what might want to shift.
Slowly.
Rise just enough to slide the bolster or cushion out from underneath you.
Then slowly lower yourself back down onto your mat.
Draw your knees in toward your chest.
And take hold the outer edges of your feet,
Your ankles,
Or whatever feels accessible.
Gently open the knees towards your armpits as the soles of the feet turn upward in Happy Baby.
Take a moment here to feel the gentle compression in the hips.
The openness in the lower back.
The way the spine spreads softly across the mat.
Once again,
Return to the loving scene we've been cultivating.
This space of deep belonging.
And unconditional care.
Using them.
As an opportunity.
To practice finding our way home.
The loving place.
Our soul has consciously created.
And now imagine What would it have been like to grow up here?
In this place of unconditional love and support.
Picture yourself.
At age 2.
Then four.
And then six.
Moving through this version of the world.
What are you wearing?
What are you doing?
What does it feel like in your body?
To imagine this life.
One where you were seen,
Cherished,
And celebrated at every stage.
Allow this younger version of yourself to come closer.
See how naturally you belong.
And as you breathe here,
Just notice How does your body respond to witnessing?
This aspect of you.
This loved and deeply supported inner child.
What arises when you imagine Being raised.
In this circle of care.
Allow your system to take it in gently.
Only to the degree that feels safe and supportive today.
If it feels nourishing,
Imagine gathering this child version of you.
Into your arms.
Feel the connection.
What it's like to hold yourself with such tenderness.
Begin to ease your way out of happy baby.
Draw the knees together.
Rest your feet on the floor.
Now gently guide your knees over to one side.
Allowing your spine to follow.
Arms can rest in a wide T.
Our one hand might land on your top knee.
Whatever feels grounding and stable for your body.
Take a moment here to soften into the shape.
Feel your body supported.
Gently spiraling breath moving up and down the length of your spine.
Allow your awareness to settle back.
Into the safe.
Loving scene.
You've created.
From this place of love.
You're now invited to explore.
What you no longer need to carry.
Other beliefs,
Patterns,
Or stories you internalized about your worth.
Your needs.
Your love ability.
That no longer feel relevant to your story.
Simply feel the imprint of what's ready to release.
Breathe into the twist and exhale gently.
Allowing what's ready to soften.
Dissolve,
Unwind.
When you're ready.
Draw the knees.
Slowly through center.
And allow them to fall.
To the other side.
Making a moment to rise.
The weight shift.
The shapes settle beneath you.
Notice what's changed what if anything feels different now Maybe there's more space.
A softer rhythm in the bra.
A steadier sense of contact.
We've already made room.
Now we might explore what feels good to allow in.
Quiet kind of ease,
A sense of being met.
A little more warm,
Our openness.
There's no need to name it simply feel into what's emerging and allow it to move through you in its own time.
Preparing to move into our next posture.
Gently bring the knees through center.
And plant the feet flat to the mat.
Hips width apart.
On an inhale with the hips just enough to slide a cushion or block.
Beneath the sacrum.
Allow the weight of the pelvis to settle.
Let the spine drape over the support.
Arms can rest alongside you.
Our hands may come to the belly.
Wherever the body feels most of these.
You're welcome to stay here with me,
Spant.
Or extend the legs long if that feels more grounding.
Take your time just in any way that allows the body to release more fully.
It's the shape of receiving.
Feel into what it's like to be supported.
Do not have to hold yourself up.
To soften into something steady beneath you.
Notice how your body responds.
When support is offered freely.
When there's nothing you need to do.
A breath.
A feeling.
A quiet sense of being met.
Simply allow yourself to be here.
As you are.
When you're ready.
Press into the feet.
And lift the hips.
Just enough.
To remove your support.
Let the spine settle.
Extend the legs long.
Arms rest by your sides.
Palms open or grounded.
Whatever feels right.
Feel the body soften.
Feel the ground beneath you.
We've made space.
Now allow that space.
To be filled.
With whatever feels good to welcome in.
A breath.
A feeling.
A quiet sense of being met.
You might invite in the words.
I am safe.
I am love.
I belong.
You're welcome to remain here a little longer if your system is asking for it.
And if it feels right to close your practice.
Begin by bringing small movements into your fingers and toes.
Allow your body to guide the pace.
You might roll to one side.
Or ease your way up to a seat with support behind you.
Take a moment here to notice what shifted.
If something in today's practice resonated with you.
I'd love to hear what landed.
I'm a somatic practitioner,
And I work with the nervous system to support trauma recovery.
Go gently.
And remember.
Your body is always communicating with you.
All we need to do.
Is pause.
And listen
