Hi,
I'm Sheri.
If you're feeling heartbroken,
Disconnected,
Or struggling to love yourself,
This practice is for you.
We'll be moving through a guided somatic meditation and a series of gentle,
Heart-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 here.
You may want a blanket,
A bolster,
Some pillows for support.
Feel free to pause the video now to gather your props and return soon as you're ready.
Begin in a comfortable seat.
Extend your arms forward,
Cross at the wrist,
And bring the palms to touch.
Interlace your fingers and draw your hands in toward your chest.
Elbows soft,
Close to the body.
If it feels good,
Allow your torso to begin rocking gently,
Side to side,
Small,
Slow movements as if cradling yourself.
We'll be working with the breath throughout this practice to support you in dropping even deeper into this experience.
Allow each breath to guide you further inward,
Opening your system to the possibility of love.
Start with a slow inhale through the nose for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Exhale 5,
4,
3,
2,
1.
Stay with that rhythm.
Inhale for 4,
Hold for 4,
Exhale 5 or 6,
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 I didn't have the capacity to offer it.
But those early moments can shape how we experience love,
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 as 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 anchor 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 forehands or support the chest if you're folding deeper.
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.
If you dropped the 4-4-6 breath pattern during the transition,
Let's reclaim it now.
Inhale 2-3-4 Hold 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?
Dropping 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 pose.
Take a breath here and imagine you're arriving into the world and everything around you is quiet,
Calm,
A space where you feel completely safe and nurtured.
This might feel like a warm,
Cozy room with soft golden light or 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 chest and arms down into melting heart pose.
Imagine that people are beings who are here to welcome you in to this safe space.
They might include loved ones from your past or present.
Figures from your imagination are 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.
Visualize yourself entering this space being received with care and tenderness.
Perhaps your cradled and soft and loving hands,
Embraced by someone you trust,
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 a lightness in your chest,
A warmth 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 is completely natural.
Take your time to notice these sensations.
When you're ready,
Ease away 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.
Bend your top knee,
Place your foot behind you like a kickstand.
As you reach your 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 and warmed in 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,
Or 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 supported.
Moving to the other side now,
Ease 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.
Notice what remains.
Afterglow of being held,
Quiet sense of connection,
Feeling of the heart space softening and expanding once again.
Gently guide our 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 loved.
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.
Now onto your back and slide a bolster or folded blanket beneath your spine to encourage openness through the heart center.
Then 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.
Now cross 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 sense the presence of everyone who showed up for you today.
See their kind eyes,
Their warmth,
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 to settle 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 towards your chest,
And take hold of the outer edges of your feet.
Your ankles are wherever 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 you've been cultivating.
This space of deep belonging and unconditional care.
Using this 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 4,
Then 6,
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,
Or one hand might land on your top knee.
Whatever feels grounding and stable for your body.
Take a moment here to soften into this 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 lovability 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.
Take a moment to arise and breathe.
The weight shift,
The shape settle beneath you.
Notice what's changed.
What,
If anything,
Feels different now.
Maybe there's more space,
A softer rhythm in the breath,
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 that.
A little more warmth,
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,
Lift 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 at ease.
You're welcome to stay here with knees bent 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.
Fiscal shape of receiving.
Feel into what it's like to be supported.
To 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.
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 loved.
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.
And remember,
Your body is always communicating with you.
All we need to do is pause and listen.
