Alright,
So we find our way to a comfortable seat.
You can Close your eyes or take a soft gaze.
Once you're physically comfortable take an easy breath in through your nose side out.
And the breath returns to moving in and out of the nose.
Just feel yourself fully land in the space that you're in in the room that you're in.
Feel yourself fully settle into your physical body evenly weighted across the sitting bones.
From that support grow a little taller.
Extending out through the crown of the head.
And hold your posture that's soft in the edges,
Soft in the skin.
And tune in to your breathing.
On the inhale,
Navel drops forward.
And on the exhale,
Navel gently pulls back.
Gently deepen the breath so that the next inhale,
Navel drops forward.
The breath builds into the ribs and the chest.
And as you exhale,
Chest,
Ribs,
Navel,
Gently draw in.
Feel the breath expand into the sides of the body and the back body.
And feel now as if your whole body is breathing in.
And your whole body is breathing out.
This connects us to Pranamaya Kosha,
Our energy body.
And now the next time that you inhale,
Gently suspend the breath at the top.
And then drop the mouth open,
Let the breath leave without pushing it out.
Just let the body empty.
And the breath returns to moving in and out of the nose.
You can remain here in seated meditation for as long as you need.
If you feel ready to move,
The next inhale,
Reaching up through the crown of the head,
Exhale,
Drop your chin to chest.
And gently rock your head side to side.
The next time that the chin comes down to center,
Inhale the head up to neutral.
Let the breath go.
Shoulder rolls,
Reach the shoulders up towards the ears,
Exhale them back and down.
Arms can be loose by your sides.
Two to three more.
And then relax the hands on the thighs or knees depending on how you're seated.
Inhale again,
Reaching up through the crown of the head.
Exhale,
Hinge forward,
Counterclockwise torso circles.
Drawing circles with the top of your head around the hip.
Reverse direction.
And then bring yourself back to neutral spine.
Take an easy breath here.
And then we change the cross of the legs.
If you're seated cross-legged,
Readjust on the sitting bones,
Land the hands to the thighs or knees,
Palms down,
Take an easy breath here.
Inhale,
Reach up through the crown of the head.
Exhale again,
Drop your chin to chest.
And rock your head side to side.
Inhale the head up to neutral,
Let the breath go.
Shoulder rolls,
Inhale the shoulders up,
Exhale back and down.
About three more.
And shoulders drop back.
Lay on the hands on the thighs or knees,
Palms down.
Excuse me.
Inhale,
Reach up through the crown of the head.
Exhale,
Hinge forward.
And then again,
Counterclockwise,
Torso circles.
Reverse direction.
And then come back to neutral spine.
Drop the arms loose by your sides.
Three shoulder shrugs,
Squeeze them up,
Up,
Up.
Let them drop.
Two more.
Great,
You can use your hands to help extend the legs out in front of you.
If you're seated up high,
You might choose to drop down one level,
Maybe a rolled up blanket underneath your knees.
Extending the legs out in front of you readjust on your sitting bones untuck your tail hands can go in alignment with the hips slightly behind you maybe hands on blocks again depending on how you're seated and then point and flex your feet.
A lot.
To each direction.
As far as they go,
Within your body's comfortable range of movement.
And then draw circles leading with the big toes so we get into the ankle.
Reverse direction.
And then rock the leg side to side.
And bounce the knees.
And then readjust the legs to butterfly.
Now here,
If you need to sit up a little bit higher,
Readjust yourself again.
So sitting up higher can help to support the hips,
The low back.
Knees drop down,
Soles of the feet glued together.
Hands can land to the base of the knees,
At the shins or the ankles.
Gently roll the shoulders up,
Back and down.
Take an easy breath here.
You might choose to stay here.
If you want to go a little bit further,
Hinge at the hips.
Keep the length in the spine and then land the hands to the floor.
You can be on fingertips,
On blocks,
Bent at the knuckles or palms down.
So your hands are supporting you at your natural stopping point.
So there's no force here,
There's no pulling.
And going to the edge where you can meet it with the breath.
Easy inhales.
Easy exhales.
And gently swaying the upper body side to side.
If you find a spot in the body that feels dense or constricted pause.
Pause there,
Give a breath.
Two more cycles of breath,
Always taking more time if you need it.
When that feels complete for you,
Come back to center,
Walk the hands in towards the hips,
Sitting up to a neutral spine,
Release the breath.
And then use your hands to help draw the knees together as of closing a book.
Widen the feet,
Outer hip width apart or wider.
Lean back on the hands.
They can be like kickstands.
Remember,
You can use your blocks if needed.
And drop one knee in and down at a time.
One-legged windshield wipers.
And then extend the legs out in front of you,
Bounce the knees.
And transition to table.
I recommend landing your blocks at the front two corners of your mat.
Maybe a blanket for underneath the knees.
Other blanket can be used later.
So your knees land underneath the hips,
Wrists land underneath the shoulders,
Fingers wide.
Tuck the toes under to add a stretch for the feet,
Neutral spine,
Including the neck.
So feel as if your spine here is relatively parallel to the floor.
And then take a full body breath here.
Inhale tailbone reaches up,
Heart gaze lifts.
Exhale,
Drop the tailbone,
Round the spine,
Press your hips to heels.
Try to keep your legs parallel here.
Inhale,
Glide forward,
Heart lifts.
Exhale round through the back and press your hips to heels.
About three more.
On the next exhale.
Stay there,
Hips towards the heels,
Press the mat away from you,
Stretching into the feet.
Full breath cycle here.
And slowly float yourself back up to table.
Untuck the toes.
You can tap the feet.
And then widen the hands,
Bring the legs into touch at midline,
As close as the body allows,
And then drop your hips side to side.
This is a nice outer hip stretch.
About once more to each side.
And then bring yourself back to center child's pose legs can stay touching or big toes touch knees go out wide sit back to the heels if you're on a blanket the back edge of the blanket underneath the ankles can be really nice Forehead to the floor,
Blanket or a block.
Three more breaths.
Stay here longer if you need,
Otherwise bring yourself back up to table.
Readjust,
Knees under hips,
Wrists under shoulders,
Fingers wide,
Toes tuck under,
Slide the right leg long behind you,
Level the hips parallel to the floor,
Inhale.
Exhale,
Press the mat away as you glide the hips back,
Stretching into the extended leg.
Two more.
Inhale,
Shoulders over wrists.
Axtell Pressback.
Okay,
Now shoulders land over the wrists,
Stay here.
Maybe you extend the left hand out in front of you on fingertips,
Maybe on a block,
Keeping the wrists in line with the shoulder.
Maybe the right leg lifts,
Drawing in the lower abdomen to support the low back.
Maybe the left hand lifts.
Maybe it lifts with the block.
Two to three more breaths,
Wherever you're at.
And with your upcoming exhale,
Slowly release down to table.
Other side,
Left leg extends,
Level the hips.
Three calf stretches here,
Inhale.
Exhale,
Press back.
Shoulders land over the wrist,
Pause here.
Maybe the right hand extends out in front of you,
The right arm,
Maybe on a block.
Left leg can lift,
Maybe right arm lifts.
One side might be very different from the other.
So just meeting yourself where you're at.
No force.
No judgment.
Just another breath.
And release the table.
Cat cows,
Inhale.
And exhale around the spine.
And then neutral spine and we find our way onto our back.
Can grab your blanket.
Please sit.
Underneath where the head is going to land or place it on the mat for the head.
Landing down,
Maybe the bottom edge of the blanket rolls underneath the neck.
Have your blocks within reach just in case you end up needing them.
And once you're on your back,
Take a full body stretch,
Slide the legs long,
Reach the arms up overhead,
Extend through fingertips,
Toe tips,
You can sigh,
Yawn here,
Clear the throat,
Move around the jaw,
Stick out the tongue.
Now keep the arms up overhead and extend more through the right arm and then the left leg.
So it's a diagonal opposite.
Stretch,
Stretch,
Stretch Relax,
Keep the arms up overhead.
And now we switch,
Stretch through the left arm and the right leg.
Stretch.
Opposite direction and release.
Once more each side stretch through the right arm left leg.
Release.
Left arm,
Right leg.
And release.
And now stretching evenly through both arms,
Through the legs.
Wiggle fingers and toes.
And then release the arms down alongside the body.
Bend the knees,
Feet to the floor for windshield wipers as wide as the matter wider.
Arms can go out to letter T.
Letter W or cactus,
Depending on your space and your shoulders,
Palms facing up,
Back of the hands to the floor.
And then drop the knee side to side.
You can always bring in your blocks here.
If you need the floor closer to you.
Maybe your gaze goes opposite of the knees.
Continue this.
Or draw the knees to the chest.
Holding around the shins or behind the thighs,
Rock the body side to side.
Then come back to center,
Knee circles,
Drawing circles with the knees around the hips.
If for any reason this is uncomfortable for you,
You can continue your windshield wipers.
For the knee circles,
Reverse direction.
And then squeeze the knees in towards the chest.
Maybe the forehead floats up towards the knees.
And then full body stretch and this time interlace the fingers roll the palms open away from the top of the head press out through the heels pull the toes back Another breath.
Release the arms down alongside the body from there readjust the arms to a comfortable position re-bend the knees and this time have your knees land hip point width apart setting up for a gentle twist.
You'll press down through your feet,
Scoot your hips to the right and drop your knees to the left.
Now,
If you want something a little bit more,
A little bit more of a stretch here,
You'll stack your right knee on top of the left knee.
So right knee on top.
I'm working on the same side as you.
You'll scoot your hips to the right and then drop the knees to the left.
And blocks can always come in.
To support.
Shoulders relaxed down and for either variation Maybe the gaze goes opposite of the knees.
Two more breaths.
And next inhale brings you up to center.
Readjust,
Unwind the legs if they were crossed or stacked.
Readjust the hips to midline,
Take a breath.
And now for either variation,
You'll scoot your hips to the left.
If you're stacking,
This time the left knee stacks on top of the right,
And we all drop our legs to the right.
And gaze can go opposite of the knees.
Easy breathing.
Two more breaths.
And then in your time,
You'll bring yourself back up to center,
Readjust to midline.
And then full body stretch.
Can sigh,
Yawn,
Move around the jaw.
And then release the arms down alongside the body,
Re-bend the knees.
And your choice here,
You can widen the feet as wide as your mat or wider and drop the knees in towards each other.
They may or may not touch.
You can bring the soles of the feet in towards each other and dropping the knees open,
Butterfly.
You can also do a supported bridge with your legs hip point width apart,
Press down through your feet,
Float the hips up.
And then land the block or folded blanket underneath your hips,
Supporting the hips and making sure it's not jetting into the low back.
So whichever option you're in.
We'll be here for about a minute to two minutes.
I'll keep track of the time.
You just let yourself further decompress.
That gravity start to take over.
Let your exhales lengthen.
Feel the whole body breathing in.
Whole body breathing out.
See if there's any tension to release.
In the face Relaxing around the eyes,
The joints of the jaw.
Even relaxing the muscles behind the ears.
Now you can stay as you are if that's how you would like to rest for the sound healing.
Otherwise coming out of the pose that you're in in reverse.
Taking any other stretches that you need and then making yourself comfortable.
You might choose to lie on your back.
Maybe a blanket underneath.
The knees,
You can cover up in a blanket.
Once you're.
Comfortable.
Take a full breath in.
Side out.
The breath naturally begins to move in and out of the nose.
And there's nothing else here you have to do.
Allow yourself to be.
.
.
Just be.
You Awareness.
Slowly comes back to the breath Just feel yourself breathing.
And the breath brings awareness back to the body.
Bringing in gentle movements.
Wiggling toes and fingers.
Moving hands and feet.
Maybe rocking.
The head side to side.
Taking the stretches,
The movements,
Does that feel good for you?
Eventually rolling onto your comfortable side and pausing there.
Deepening the breath.
Only when you feel ready and with the eyes closed.
Pressing yourself up to a comfortable seat.
And the palms join together at the heart space.
I invite you to join me in closing with a humming Aum.
Let's first inhale.
Tie it out.
And inhale to hum.
Bowing head to heart,
Honoring yourself.
Each other.
End this practice.
Jai Bok Wan.
Namaste.
