Welcome to this yoga knee dress session.
My name is Katie.
If you'd like to take a moment to get comfortable laying down,
Maybe placing a blanket over your body,
Bolster under your knees,
Allowing your feet to be wide,
Your arms and hands to rest comfortably.
And just beginning by noticing five things you see around you,
Four things you hear.
You're welcome to close your eyes if that feels comfortable for you.
Three things you feel with your body.
Two things you smell.
Maybe one thing you taste.
You're welcome to bring your awareness to your feet.
Noticing them connecting with the earth below you.
Allowing them to relax.
Your legs to relax.
Your hips to relax.
Your body to soften.
Shoulders soften all the way down to your fingertips.
Allowing all the muscles in your neck,
Jaw and face to soften.
Any energy that you picked up along the way,
Maybe from other people,
Places or things.
If you'd like to visualize this energy leading your body in any color,
Traveling up to the ether,
You're welcome to.
Maybe it's more of a sensation for you.
Inviting your energy back into your body through your back heart chakra,
Between your shoulder blades.
And just feeling your body soften and relax.
Begin by earthing ourselves,
Connecting with the earth below us,
Noticing the earth.
Does the ground below you feel warm or cool?
Hard or soft?
If you'd like to visualize roots traveling from the base of your spine down into the earth like a tree,
Maybe they travel wide and down.
Keeping you connected to this physical world.
I'd like you to notice your right thumb.
Really feeling your right thumb.
Maybe there's a pulse,
Any sensation.
Noticing your index,
Your right index finger,
Your right middle finger,
Your right ring finger,
Your right pinky finger,
Your right hand,
Your right arm,
Allowing it to relax.
Bring your awareness to your right shoulder,
The right side of your neck and face.
Allowing your face,
Neck and shoulders to soften.
Bringing your awareness to your right chest.
Maybe noticing the breath rising and falling.
Maybe also feel this rise and fall in your belly with the breath.
Bringing your awareness to the right side of your body.
Your right hip,
Right sacrum,
Lower back,
Your right upper leg.
Feeling your body soften and relax.
Bringing your awareness to your right knee,
Your right calf as they soften and relax.
Your awareness to your right heel,
Your right ankle,
Your right foot,
Your right pinky toe,
Right ring toe,
Right middle toe,
Your right index toe and your right big toe.
Allowing them to relax.
Bring your awareness to your left big toe,
Your left index toe,
Left middle toe,
Ring toe and pinky toe.
Allowing them to soften.
Allowing your foot to soften.
Your heel to melt into the earth below you.
Your feet are completely relaxed.
Bringing your awareness to your left calf.
Allowing the muscles to soften.
Your left knee,
Your left upper leg,
Your left sacrum and hip soften and relax.
Left side of your body.
Again,
Maybe noticing your breath.
Gently moving through your body.
No need to change anything.
We're just noticing our body.
Noticing your left shoulder.
Allowing it to soften.
The left side of your neck and face soften.
The jaw relaxes and softens.
Bringing your awareness back to your left shoulder.
Allowing the arm to soften and feel heavy.
All the way down to your hand.
So it relaxes.
Bring your awareness to your left pinky,
Your left ring finger,
Your left middle finger,
Your left index finger,
Your left thumb.
As your body softens into this space,
You can just be.
You're welcome to bring your awareness to your breath.
As your body softens here.
If you would like to practice,
And this is part of your practice,
Nadi Shodhana or alternate nostril breath to balance the hemispheres of the brain,
You're welcome to join me.
We'll begin by covering the left nostril with our two fingers.
Inhaling through the right and pause.
Exhale through the left as we block the right nostril.
Inhale left.
Pause.
Exhale right.
Inhale right.
Pause.
Exhale left.
Inhale left.
Pause.
Exhale right.
Inhale right.
Pause.
Exhale left.
Inhale right.
Pause.
Exhale right.
Inhale left.
Pause.
Exhale right.
Inhale right.
Inhale left.
Pause.
Exhale right.
Inhale right.
Inhale left.
Pause.
Exhale right.
Inhale right.
Inhale right.
Pause.
Exhale right.
Inhale right.
Inhale right.
Pause.
Exhale right.
Inhale right.
Inhale right.
Pause.
Exhale right.
Inhale right.
Inhale right.
Pause.
Exhale right.
Inhale right.
Inhale right.
Pause.
Exhale right.
Inhale right.
Inhale right.
Pause.
Exhale right.
Inhale right.
Inhale right.
Pause.
Exhale right.
Inhale right.
Inhale right.
Pause.
Exhale right.
Inhale right.
Inhale right.
Pause.
Exhale right.
Inhale right.
Inhale right.
Pause.
Exhale right.
Inhale right.
Inhale right.
Pause.
Exhale right.
Inhale right.
Inhale right.
Pause.
Exhale right.
Inhale right.
Inhale right.
Pause.
Exhale right.
Inhale right.
Inhale right.
Pause.
Exhale right.
Inhale right.
Inhale right left.
Inhale left.
Pause.
Exhale right.
Inhale right.
Continuing this flow for as long as you wish while you continue with this breath.
Noticing the breath expanding through your body.
Noticing any sensations in the body.
Maybe you feel a sensation of warm or cool.
Maybe there's a color.
Maybe you notice an emotion or sensation in a particular area of your body.
Whatever it is that's coming up for you,
Acknowledging it.
Returning to your breath.
If you were joining me for Nadi Shodhana,
You're welcome to bring your hand back down to the mat.
Returning to a normal breath through the nose.
Exhale through the nose.
Both sides.
And just noticing if your breath feels a little more clear now.
Again,
I invite you to notice any sensations in your body.
Any emotions or sensations that surface.
Simply acknowledging them.
They are a part of you.
And they're not a part of you.
We are simply the observer.
It's almost as if we are watching ourselves in this human experience.
We can choose to judge our experiences,
Our emotions,
Our sensations,
As good or bad,
Happy or sad.
Or any other words we wish to attach to them.
But they're all an experience for us to learn.
Just observing yourself here in this moment.
Breathing.
Being here.
Nourishing your body,
Your soul,
Your whole being.
I invite you to just be.
There's nowhere else you need to be right now.
Allowing what's meant to surface to surface.
Allowing yourself to just be here in this experience.
It's neither good nor bad.
It's an experience.
You are supported by those around you.
Your community.
You are loved.
You are whole.
You are one of many connected to the whole.
And perfectly unique.
Perfectly you.
You're welcome to stay here if you wish.
Pausing.
If you feel ready,
You're welcome to slowly bring your awareness back to your feet.
Maybe giving them a little wiggle.
Your legs,
Maybe rocking your hips from side to side.
Bring your awareness to your body.
Your arms and hands.
You're welcome to clench your fists and soften.
Perhaps curling up in a little ball.
And rocking from side to side if that feels comfortable for you.
And when you feel ready,
I invite you to roll to one side of your body and rest here for a moment.
At your own pace.
Slowly coming to a comfortable seat.
Reconnecting with your roots.
Noticing how connected your body feels.
As you reconnect with your roots.
I invite you to rub your hands,
Your palms together.
And sweep your arms up overhead.
As you inhale,
Exhale.
Bringing your palms to your forehead,
Your third eye.
Bringing your awareness to the thoughts.
And your ability to understand that these are simply thoughts.
They're neither good nor bad.
Bringing your palms,
Your hands in prayer,
We'll draw a few wish to your mouth.
May your thoughts be kind,
May your words be kind.
Bring your hands to your heart.
May your heart be filled with compassion for yourself and others.
Dhanyavad.
Thank you for joining me.
