Chilled Yoga For Hot Days Full Hour Class

Keep cool with this lying and seated slow practice which takes you through gentle stretches and movement to maintain mobility even on hot days. Props needed: Block for sitting (if required).
Please work at your own level.
Participation is subject to and governed by English law and the exclusive jurisdiction of the Courts of England and Wales.

Transcript

Welcome to today's session. We're going to start laying down and we'll be doing a lot of laying down. So let's allow everything to just start to soften down onto the earth. You can allow for legs to be outstretched, Knees to be bent. Maybe if you're warm also, Let's take arms a little way from the body just so that we're not kind of crushing everything in towards each other and getting extra heat. And let's take a few nice breaths here. So let's start to allow the inhale to draw in through the nose. And the exhale to leave. And maybe you'd like to take a couple of exhales through the mouth, Maybe feel like you're breathing out any excess heat. Inhale. Drawing in that sense of spaciousness. Exhale. To now and for all. A sense of ease to come. Let's stay with those breaths. Gentle inhales and exhales. And just know there's nothing you need to do other than just allow yourself to be here at this moment in time. Does each breath draws in? Perhaps feeling like you're bringing a little bit more calmness to the body. Maybe allowing energy to settle. Letting yourself feel everything. Starting to soften, Starting to become a little less active. And with your next exhale. Taking your awareness down to your feet. Just noticing. How your feet feel today, Whether. . . Backs of your heels are down onto the earth or whether the soles of your feet are resting onto the earth. Just noticing our feet. And taking the awareness to your ankles. Bringing it up to your calves and your shins. And then to your knees, Just noticing how they feel today. Letting that awareness. . . Come to your thighs maybe. Bye y'all. Suspended in air or maybe they're resting down onto the earth. Noticing how they feel. Allowing for that awareness to come to your head. And your pelvis. Taking it to your tummy. And then your solar plexus just above your belly button and pause here. Maybe allow yourself to feel the rise. And fall. Of that solar plexus as you inhale and exhale. And then taking the awareness around the sides of the waist. Going to move all the way down to the tailbone at the base of the spine. Allowing your awareness to move up your spine, Past that bony part in the lower back, The little triangular sacrum. Up to your mid spine. And then towards your upper spine where the ribcage joins the spine. Pausing at that upper back. And then let's take our awareness around the sides, The body following that ribcage, From the spine, Around the back, Around the sides and to the front. And then taking your awareness to the center of the chest, The heart center. Here, Feeling a sense of expansion into the ribcage and the heart center as we inhale. And exhale. And it may be that expansion happens. Up to the sky, Out to the sides or even down towards the earth at the back of the ribcage. Just noticing the lungs expanding as we inhale. And contracting as we exhale. And then. . . Shifting the awareness. To your fingers. Have you noticed how our fingers feel today? Sometimes when it's warm, Fingers can feel different. Taking the awareness to your palms and the backs of your hands. To your wrists and your forearms and to the elbows. And up to the tops of your arms and over your shoulders. So from here, Taking the awareness to your neck. Back of your neck. Maybe noticing the temperature of your neck. Side. In the front of your neck near your throat. Shifting the awareness to your jaw, Your lower jaw, Maybe releasing any tension by having a little gentle wiggle or Just allowing your teeth to gently part. Now shifting the awareness to the base of the skull at the back of the head. Maybe notice the sensation. Of the back of the head resting onto the earth. And then let's allow the awareness to move all the way up our head, Past our temples, Past the features of the face, All the way up. To the very top of that. And then. . . Pause in. Allowing for everything to Soften a little. And from here. Let's take our awareness to our breath once more. So we're going to take. Three nice inhales, Drawing in a sense of calmness, A sense of ease. And on the exhale, Allowing yourself to let anything that isn't useful for you right now to leave with that breath, Whether it be a feeling in the body, Whether it be a thought, Whether it be some excess heat. Let's take another couple of breaths. And then. On your next inhale. You may like to. . . Allow eyes to gently open or you may like to keep your eyes closed. See what feels good. So we're going to start some nice gentle movement today. So if legs are outstretched, Let's take a bend into the knees. And we're going to take either cactus arms or big T-shape arms, Just making sure we've got that sense of spaciousness. Feet can be hip width apart if that feels comfortable. And we're going to allow for those knees to just gently sway to one side. Inhale as we come back to centre with a little bit of solar plexus engagement and on the exhale allowing those knees to gently sway to the other side. So we're just starting off a very, Very gentle twist here. And as we work into our twist, I'm going to get you just to think about what feels nice, So we don't have to bring our knees all the way down to the floor. We can just let that sense of. . . The feeling of the needs to come as far as they wish to come. Early on in our practice even though we are warm and sometimes we're a little bit more flexible when we are warm. Let's take a couple more of these. Just easing ourselves into movements. Every time I bring my knee down to one side, I almost knock my bottle of water over. Lovely. Let's go with a couple more. And then when we're ready, Coming back to neutral. So from here, We're going to take a nice stretch. So let's lengthen legs out along the mat, Reaching arms overhead, And let's stretch, Stretch, Stretch, Stretch, Stretch. Now, Because it's warm, You might feel you're stretching a little bit more than you normally do. If you don't like to stretch too much in the lower back, You can always engage buttocks just to stop overstretching there. But let's point toes, Get that feeling of length from fingertips to toes, And then maybe pushing heels away. Notice how hamstrings feel today. Just getting that sense of everything. Really getting nice and long. And then on the exhale, Let's bring the arms back by the sides of the body. Ah, Nice release stretch. So from here, We're going to take ourselves into a little bit of a bend. I'm just going to move my Mac because I think it's migrated. I'm not sure if you can see me fully. There we go. We're going to take a little bit of a banana bend here. So when we're ready, That lateral bend is going to be really, Really passive today. So let's allow hips to stay where they are. We're going to walk our feet over to the left. Okay. Then, If it feels good, Shoulders can kind of shuffle to the left. Option to allow for your gone wrong, I've gone to the right. Don't worry, Your left ankle to cross over your right. No, Your right ankle to cross over your left. That's the one. Ah dear, Apologies. And then your right arm to reach up, Maybe rest down by your right ear and perhaps holding onto the wrist with the left hand. Let's stay with our breath here. Nice inhales and exhales. Apologies for left and right. Now I'm going to invite you to maybe close your eyes here. And just think about that sense of engagement in the buttocks. If it's there, Can we kind of loosen them off a little? Can we feel like we're not engaging them? Sometimes they automatically want to when we come into this banana shape. So let's take the inhale from our little toe all the way up to our little finger. And let the exhale come down to your little toe. So we're going to take five more breaths here. And see if on the exhale we can just kind of soften into the pose. One more breath, Really nice. And then on our exhale, Let's allow arms to come down if we chose that option. Uncrossing our ankles, Shuffling feet back to neutral, Shuffling shoulders back to neutral. And let's have a little look down and find neutral if we haven't already. Sometimes it's quite difficult to judge. Let's take the other side. So allowing feet to shuffle over to the right this time. Allowing for shoulders to shuffle over to the right. Lovely. Then, Option for left ankle to cross over the right. See how it feels? Option for that left arm to raise up, Holding on to the wrist with the right hand. You don't have to take any of these options if none of them feel good today. And again, Let's check in with the glutes. Can we exhale? Release the effort. And then again, Going to invite you to be here. Passive. Just letting the inhale. And the exhale happens. Inhale from little toe to little finger on that left side. Exhale back down to the little toe. Five more breaths. Let's take one more breath. And then gently on the exhale releasing arms, Uncrossing ankles and shuffling all the way back to neutral. Okay, If we're not stuck to the mat. So from here, Let's allow knees to bend, Placing feet onto the earth once more. You might like to just rearrange your spine a little. And from here, That sound is really rearrange your spine, Not quite that harsh. Just get more comfortable in the back of your body, Maybe I should say. Let's allow for knees to draw into the chest. So we're going to work with some Apanasana, Some knees to chest pose here. So when we're ready, Just allowing hands to rest onto the knees gently. Gently hugging back solar plexus, Just so we have that sense of stability. On the inhale, Let's allow the knees just to move to an arm's length away from the body. Exhale, Drawing them back in. So we're just going to work with the pace of our breath. And our breath. May make it feel like we are working really, Really slowly. But that's fine, Because we are working really, Really slowly. Just noticing how this feels. Sometimes when we make this movement it can feel a little creaky, A little clunky, Perhaps today. It does feel like that, Perhaps today it feels different. It's just noticing. How we feel with the inhale. And the exhale. Really nice. That's take three and more. Remember, We're not hurrying through anything today. We are. The end. A slow as we feel we want to be. There's no rush. Taking our last time and we hug those knees in. Just allow them to come away just a little way, Maybe having hands around the shins or between calves and thighs. We're going to take a little rock from side to side, So you might want to link hands around the legs, Whatever feels good for you. And as we take that rock, Maybe closing your eyes and noticing how the back of the body feels. So we're not attending to what we can see, We're attending to what we feel. Is there anywhere in the back of the body where you would like to just hover around there for a moment? Maybe there's a spot that you kind of feel wants a little bit of pressure onto the earth. And we can do that by engaging solar plexus. So we can come to that spot. And then engage solar plexus and it should. . . Help us to remain in that spot for a moment or two. If you really want to slow down your rocking, Solar plexus gets engaged as we rock. Nice and slowly. Really good. Let's go with one more each way. Lovely. And then when we're ready let's take our right foot down to the earth. Okay. We're going to keep our. . . Left knee bent and maybe you want to just place your hands around the front of the knee or maybe even behind the thigh, Whatever feels good and we're going to allow that ankle to circle. Another option you can bring leg into the air if that feels nicer, Might feel nicer to bring leg into the air so see what feels good. Trying to make it less work, But sometimes the leg in the air does feel less work. So let's circle our anchor in one direction. Maybe noticing if the mobility in our ankles feels different today. And then let's go the other way. Really nice. And then from here, Let's flip. And points. And point, Maybe noticing how hamstring feels, Flex. And point and then release off and I'm going to invite you to spread your toes out as far as you can like you're trying to fit fingers in between your toes and then gently release we're going to bend that knee bring it down to the earth lovely so let's work the other side so let's bring the other knee in we can extend leg up or we can support that leg and we're going to start circling our encore this time. So let's go. Round and round and round. And we don't have to go fast, Remember. Nothing needs to happen for us today. And then let's change direction. Lovely. Maybe go once the other way. And then we're going to point. See how the hamstring feels. Flex one more point. Flex, Release and then spreading those toes out as much as we can and on the exhale let's allow knee to bend bringing that foot down to the earth. So from here. I'm going to invite you to keep your right knee bent. And we are going to, Or actually, Sorry, We're going to keep both knees bent. We're going to bring our hands onto our hips. Now, I don't mean the tops of your hips when you're standing up. I mean the parts of your hips that are facing the ceiling right now. We're just going to gently allow our hands to rest onto those hips. And I'd like you to notice if the hips feel level at this moment in time. Does one feel higher than the other? If we had a spirit level from hip bone to hip bone, Would the bubble be in the middle? We're going to try to keep them that way. So let's engage solar plexus by gently hugging it back towards the earth. And we're going to allow for our left leg to just gently slide forwards, Lengthen out along the mat, Let it rest down. Notice what happens in the hips. What do they want to do when we do that? Inhale as we re-bend that knee. Does that hip want to dip on the left side? Maybe. Solar plexus stops it happening. Exhale, Let's allow for. The right leg to come up. Inhale. Let's gently bring it back. Okay, Now this time we're not going to engage solar plexus, Hands still on hips and notice what happens. So on our inhale, Allowing for left leg to lengthen, Does that left hip drop down? Maybe. Inhale, Back up to centre. Exhale, Right leg lengthens. Does the hip drop down to the earth? Towards the earth. Inhale, Back to centre. Now I'm going to give you an option here. We're going to work five more of these, But you can either do it with solar plexus engagement, Keeping hips level, Or you can just do it without that. So we're just warming up into knees and hips a little as we do this. So when we're ready, Left side. Inhale and exhale. Exhale, Coming back. Right side. Remember, We can keep the soda plexus engaged if we wish. Second round. Inhale. Exhale. Third round if you're up for it. Inhale. And then I'm going to invite you to do two more in your own time. Last set. And we're going to pause when we finish with the knees bent. And let's release the effort in solar plexus if we were using it. So from here, There's the invitation to tuck chin towards the chest. You might even want to lift your own head up and tuck it down and shoulders relax away from the ears. We are going to take really small circles with our nose. So I don't want your circles to be any more than maybe a centimeter, Centimeter and a half at most. So when we're ready, Let's start just gently making those circles. Circles and perhaps feeling. That feeling of the back of the head get a little massage into the earth. And then let's change direction. Maybe go once the other way. And then pause in to neutral. And keeping that little tuck in the chin, We're going to allow the head to just gently turn to one side. Doesn't matter which side, But as we exhale, Just let it really slowly roll. See how it feels in your neck. Going to relax shoulders down a little more. Inhale as we come up to neutral. And then on the exhale, Let's take it over to the other side. Let's find neutral with the inhale. Going to take one more of these dynamic movements, Working with each breath as you exhale. Inhale to centre and then we exhale over to the opposite side. Nice and slow. No reason to rush. Inhale to neutral. Then once we go to the first side again, We're going to pause there for four breaths. Thank you. Allowing for that sense of spaciousness to come with the inhale. And can we allow for ease to come with the exhale? And then on our next inhale, Come into neutral. Then take the head over to the other side. And again, We're going to pause here for four nice, Steady breaths. No rush. And then on the inhale. Gently coming back to neutral when you've taken that fourth breath. Hug the knees in once more. Maybe take a little spinal rock again from side to side. And again, You can slow it down, You can. . . Do what feels good for you. And then allowing yourself to come to neutral. Hands can come to our knees. And we're going to take some little stirring motion, Keeping those knees together. And this stirring motion kind of just gives a little bit of a massage into the lower back. This is one of my favourite movements. Just to kind of ease. Into that lower back area. Especially if you've been doing lots of walking and things like that or standing. This is a really nice one. And then let's change direction, Take it the other way. And then maybe once in the initial direction and coming back to neutral. We're going to bring your feet down onto the earth. Now from here, I'm going to invite you to take another stretch. So when we're ready, Lengthening legs out, Reaching arms overhead, Feeling that sense of length, Feeling that sense of spaciousness in the body. Maybe if we feel a little bit longer than we did, Who knows? And on the exhale, Let's release those arms back down. Lovely stuff. Now we are going to come to seated now so if you would like to bend your knees and roll to one side to find your way to seated then please do. Otherwise you can get there however it feels right for you today. Okay. Are we all okay? Yep, Thumbs up. Good stuff. So from here, Let's take a little bit of movement into our spine. So we've been kind of preparing some forward bends when we're working into our Apanasana, But we are now going to take some Cat-Cow. Now we're not going to get arms involved today, We are literally just going to work with our Cat-Cow using spine. So I'm going to invite you to rest hands wherever they feel comfortable. Palms up maybe if it feels particularly warm that can sometimes help feel like heat's escaping. And when you're ready, Let's start to allow sitting bones to poke out the back, Tummy and chest. Kind of come forwards, Maybe lifting the chin. Let's get length through the neck. On the exhale, Sitting bones tilt forward, Drawing that belly button back, Maybe slouching down. Have a look at your feet or the floor. And I'm going to invite you to close your eyes with this. And as you were. Maybe just let him. Your breath. Guide the movement. So quite often we talk about synchronicity of breath and movement, But sometimes people like to try and cut their breath short because the movement has finished. Can we today allow for the movement to be as long as your breath? Very nice. Okay, So we're going to take three more of these. There is no hurry. Let's take our last of these movements. And then next time we inhale. Finding our way back. To Neutral. Okay, So two choices here. We can keep legs crossed and change the cross the legs or you can bring legs into a big v-shape. So we're going to work with some hip circles. So see whatever feels nicest for you today. Hands can rest onto the legs once again and let's start to just gently circle. And as we take those gentle circles, Maybe just noticing. Rocking onto one sitting bone and the other. Maybe noticing that shift of the weight. And again, We don't have to go fast, But you can go super slow. Just easing into the body. And then let's change direction going the other way. Really nice. Nice and slow. And then maybe changing direction just once more. Coming back to neutral. So from here we're going to allow legs to lengthen out for a moment. Maybe just giving knees a little bit of a jiggle because we've had them crossed, So we've bent them for a little bit. And we are going to work into Baddha Konasana. So, Baddha Konasana, Our bound angle pose. Now, When we come into this, Sometimes called cobbler pose, Soles of the feet are going to be together. So, We're going to start by allowing knees to bend. Sitting bones rooted down. Now, If you do need to be on the edge of a block for this because it helps tilt your hips forwards a little bit, Then you can do that. Then hands are going to come to the outside of the thighs and let's allow for those knees to come out both sides and just allow for the legs to feel like they're relaxing down. Now, Just a little note here. If you've got really mobile hips, You might want your feet really close to your body. If your hips are a little bit less mobile, Then having them further away is quite nice. So it kind of just depends on, I say mobile, It all depends on where bone is and how we're built and the shapes of our bones. So wherever we're at, We are going to allow ourselves to come into a forward fold here. Now, When we come into our forward fold, We are going to think about length first and then hinging from the hips. Now, It doesn't matter if we only hinge a little tiny way. Okay. We don't get any prizes for this. So if you come to here, Bones meet as bone. We can't come any further. If you come to here, You don't win first prize. Doesn't matter. Okay, So we're just going to come to wherever we get to. So wherever you want to be. Let's inhale, Length through the crown of the head. We can allow fingers to come down to the floor, Onto our legs if it doesn't feel too much pressure. And then on the exhale, Leading with our sternum as we gently hinge forwards, Just as far as feels good. Okay. Now we're going to take another inhale. So we're going to get tall from our sitting bone to the crown of our head without sitting back up wherever we're at. So we're nice and long. If there's any more to be had, We might take a little bit more hinge. But if there isn't, Let's allow ourselves to just soften down. So we can relax the shoulders down. We can soften through the upper part of the spine. Maybe head starts to relax down too. And option if hands are resting onto the earth to turn palms up if that feels good. And we're going to give ourselves permission to just be here. So forward folds are an area where ego can get involved. So we were talking about last week about drishtis and when we are looking around the room we are comparing ourselves, Observing other people. Aldristi now. Is either towards the navel or you may like to allow your eyes to close. And we're going to just focus on that sense of the breath. So on the inhale, Allowing the breath to draw in. Spaciousness to anywhere in the body that feels like it might want a little bit of spaciousness. And on the exhale, Can we soften? Can we give permission to ourselves to soften? So we're going to stay with the breath and we're not going to force ourselves anywhere. We're not going to have a goal of getting anywhere. We are just going to be where we are at at this moment in time because that is exactly where we are meant to be. So we're going to take 10 more breaths here. So with each exhale, Can we allow ourselves? To soften. With each inhale, Allow yourself a little bit more spaciousness anywhere you feel you may want it. And again, If the mind starts to tell you stories or starts to kind of have some chatter. Can we bring that awareness back to your breath? And then, When we take that 10th breath, Or on our next inhale, Let's allow ourselves to lengthen through the spine first. So bringing ourselves into that nice line from crown of the head to tailbone and then using our hands on the next inhale, Hinging back up nice and slowly. And just pause in here. So we're down there for a little while. So let's just take a moment just to find that sense of equilibrium. And then using your hands onto the outside of the thighs, Let's gently help those knees back to centre, Lengthening legs out. Now I'm going to invite you here. To maybe take hands behind a little. And just let yourself lean back into the hands. Maybe then lifting that sternum, That breastbone up towards the sky to get a little bit of a back bend. Really nice. We don't have to look up, We can look forwards, But just see how it feels. Might pretend we're getting some sea spray on the front of a yacht when we're doing this. Take another breath here. And then coming back to neutral. And we can just release off those wrists. Really good. So from here, We're going to take one more seated position. And this is going to be a version of Half Lord of the Fishes. So it's always quite nice to do twists when we are warm because when we're warm, We can find poses sometimes with more ease. So we're going to take a really simple version today. So let's allow for our right knee to bend, Placing foot onto the earth. And we're going to make sure that we are pushing through the sole of the foot of that left leg too, So we've got a nice active leg. On the inhale, Let's get tall through the crown of the head, Rising up towards the sky. Exhale, Let's twist right, Maybe wrapping hand around the leg, Perhaps tickling the fingers onto the floor or tickling the floor with the fingers, Or maybe wrapping that hand around the back of the waist. Just see what feels good. So we're going to take four breaths here. Inhale, Feeling that sense of length through the crown of the head. Exhale, Shoulders relaxed. Maybe there's a little bit more twist to be had, Maybe there isn't. We're not going to push anything, Just take it to where it feels good. Keeping that active left leg. Really nice. Two more breaths. And then on the inhale, Gently finding your way back to neutral, We're going to take a little exhale as we derotate over to the other side. And then come back to centre. So let's lengthen both legs out. We're going to take the other side. So this time, Taking a little bend into our left knee, Foot on the earth. Active right leg, Pushing the sole of that foot away. Inhale, Getting tall through the crown of the head. Exhale, Little twist over to the left and again either tickling the floor or wrapping hand behind the back. Palm facing out and let's breathe here. So we're going to take four breaths in total again. On the inhale. That sense of length. Exhale, Softening is there more twist and again just taking it if you know it's there. Keeping that right leg active. Two more breaths. And then on our next inhale, Gently coming back to neutral, Little de-rotation. And then coming back to centre. And let's lengthen both legs out, You might give them a little gentle wiggle. So from here we're going to find our way back to a supine position. Told you we weren't going to be up for long. So let's allow ourselves to find our way down to the mat once more. I'm from here. We are going to make space between our shoulder blades. So have that little wiggle between the shoulder blades. Allowing for maybe your hands lift your head up, Tuck chin in and then place that head back down so you've got space through the back of the neck and we're going to either take our cactus arms once more or a t-shape with palms facing up. So we're going to work into a little bit of a supine twist. So let's bend our knees, Place feet onto the earth. Shuffling bottom and feet over to the left. And then let's allow knees to gently come down to the right. So we can make any shuffles that we need to just to get comfortable. I'm going to keep head facing the sky and gaze facing the sky right now. I'm going to invite you to close your eyes. And with each breath, Can we kind of just soften into this? Just let in. Twist be completely passive for us. The earth and gravity. Just working so that we don't have to. We're just letting ourselves be here. That stay with those inhales and exhales. And then we're going to gently engage solar plexus. Bringing those knees back to centre. Find centre with the body. You might have a little look down. And then let's take it the other side, So allowing bottom and feet to shuffle over to the right this time. Exhale, Knees come down to the left. And again, Gaze can remain upwards, Invitation to have the eyes closed. And just allow for the inhale. And the exhale to flow. And again, That real passive feeling. Just releasing any effort. Just knowing that the Earth. . . And gravity are holding you here. Safely. Effortlessly. Let's stay with Abba. And then gently engage in solar plexus. Let's draw those knees up to neutral. Once more, Find neutral, Have a little check down the body. I'm going to invite you now to draw knees in towards the chest. You can have a little rock from side to side once more, Just easing into the back of the body. And if you want to maybe have a little stir with those knees together just so that you get that little massage into lower back And then let's take it the other way. Just making any movements that feel good right now, Maybe having a stretch, Whatever feels good. And I'm going to invite you to prepare for Shavasana today now. Just a little note, You've always got the option to put legs up a wall or on a piece of furniture, Which can be quite nice in warm weather. However, If we have any blood pressure issues and we know that that hasn't felt good for us in the past, Then there is no reason that we have to do that. So just find in that place where you can just let yourself be without too much effort. So let's. . . Allow for the inhale. And the exhale. To just gently start flowing. Just noticing that sense of your breath. Drawing in. And leave it. Does we allow ourselves to breathe? As we allow for the inhale. And the exhale. To come and go. I'd like you to maybe think about drawing in the sense of coolness and calmness with the inhale. And with the exhale, Allowing any excess heat, Any excess activity to gently leave with the breath. Now once our body feels settled. And maybe our mind. Feels like it needs a little bit more settling. So today I'm going to invite you to join me. For a visualization. Now, When we take visualizations, There's always the option if you prefer to just focus on the sound of my voice. Or listen as though I'm telling a story if you prefer not to visualise or if visualisations don't necessarily come that easily to you. So I'm going to invite you to visualize that you are in a garden. It could be a garden, You know. Or a garden that you create in your mind's eye. Perhaps you see a cottage garden. Or maybe somewhere far more exotic. You may like to notice. Temperature outside in your garden. Maybe it's a warm. . . Sunny summer day. Perhaps there is light rain you can gently feel on your face. Maybe it's late evening near the summer solstice and it's pleasantly cool but still quite light. Perhaps you can hear the sound of little birds chirping or singing. Maybe there's the gentle hum of bees as they collect pollen. Perhaps there's a sound of crickets or cicadas around you. Or maybe all is quiet. Perhaps. There's a fountain with water softly trickling nearby. Take a moment to notice any sounds you can hear. In your garden. Now. Allow yourself to become aware of any smells you notice in your garden. Perhaps there's the smell of freshly cut grass. Blooming fragrant roses or lavender. Whatever it is, Allow yourself to breathe in any aromas that you have created. In your garden. Are there any animals in your garden? Perhaps you can see red kites circling above. Or little coltits or sparrows hopping around. Maybe you can see bees busily moving from flower to flower, Hoarding pollens taped back to their hive. Maybe you have a birdbath or seed in your garden. Perhaps you can see a bird splashing about. Having a bath or delicately pecking seed from the ground or a feeder. Now you may like to notice where you are in your garden. Are you sitting? Laying or standing or even walking. Perhaps you can feel the lush green grass under your feet, In between your toes. As you look around, Maybe you can see structures in your garden. An arch with a rambling plant. A comfortable looking sun lounger. A greenhouse or summer house. Perhaps there are areas of your garden where there are stones or gravel. Take a moment to notice any man-made structures and textures in your garden. Now. You may like to allow your attention to move to the plants in your garden. Maybe you can see flowers of every color. Or maybe your garden is mostly greens. Perhaps it has vegetables and herbs. You may like to spend a moment wandering around your garden and take note of the different colours and shapes of the flowers, Leaves and trees you find around you. Pause in anywhere you feel you'd like to gaze a little longer, Perhaps reaching out and touching or smelling any of the plants that draw your interest. Allow yourself to spend a little while here. Wandering or in stillness. Enjoying this perfect garden. That you have created. But you. . . Take another moment to enjoy your garden. Remembering what's here what it looks like and know that you can visit your garden anytime just by recreating it in your mind's eye. Just gently allowing for your visualization. To softly fade. And bring in the sense of awareness back. To the here. To the now, That sense of your body resting onto the earth, Temperature of the air on your skin. Keep that sense of calmness and coolness with you. I'm going to start to let breath deepen a little. Now I'm going to invite you to gently move fingers and toes. Just bringing a little movement back to your body. And if you wish, Making bigger movements, Maybe having a stretch, Whatever feels right at this moment in time. And I invite you now to just gently without too much effort. Find your way back up to a seated position. To close our practice today. We're not going to do any arm movements. Any movements that aren't necessary, We're not going to do. So let's just allow hands to rest at the heart. Feeling that length up through the spine. Take our inhale. And a nice exhale. Namaste. Thank you so much for practicing with me today.