Floor-Based Gentle Yoga With Yoga Nidra Relaxation

Take it easy with this beautifully gentle floor-based practice to move and stretch your body. Ending with a lovely winter Yoga Nidra relaxation.
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

Hello and welcome to today's session. We've got quite a chilled out one today. So if you'd like to find yourself down into a supine position to start off with. And choosing whether you'd like to bend your knees let your feet rest onto the earth or whether you'd like to just let your legs be outstretched whatever feels best for you And as you come to that place where you can rest down. Just allow yourself to. . . Find your breath. Letting that sense of your body get nice and heavy. And allowing for the inhale and the exhale to flow. And as we take that breath in and out through our nose. Let's allow for a sense of release on the exhale, A sense of everything to soften in down a little more. Let's check in with the body. Check in how things feel. Right now Noticing our legs. Our torso. Shoulders, The arms, The hands, The neck. And the head. Noticing if we're holding any tension in our hips or our lower jaw. Maybe just gently wiggling the jaw or wiggling into the hips to ease any tension. And from here, I'd like you to once more become aware of your breath. And taking awareness to the area. Just north of the navel, That solar plexus. And as you take your nice steady inhale, Feel that area just gently rise in up towards the sky. And as you exhale, Feel it gently sinking back towards the earth. So working with those inhales. And exhales. Just allowing each breath to flow without effort, With that sense of ease. As we allow for that breath to flow. Let in that sense. Of the breath. Being natural, Come to the forefront of our minds. No effort in that breath. Just observing the inhale and the exhale. And now maybe you'd like to change. That observation. From the solar plexus. And imagine that the breath is moving. Down. From the nose to the heart. As you exhale. And as you inhale. From the heart space at the centre of the chest up to the nose. Exhale, Breath moves down to the center of the chest. Inhale it moves back up the nostrils. Just working with this breath. Move in between the nostrils and the heart space. And allowing that breath to settle. Now without any focus just let in the inhales and the exhales happen effortlessly And now when you're ready, Take an exhale and take that breath down to the feet. And whether the feet are bent, The knees are bent and the feet are onto the earth, Or the legs are outstretched, Let's allow ourselves to find that place where we can allow those knees to bend and ground the feet onto the earth. Get that sense of the feet. Just gently pushing down a little onto the earth. Maybe rearranging your spine. Let's take a big hug with the arms, Hugging the shoulders, And take a little rock from side to side with that top body so you get that sense of making space between the shoulder blades. Almost like we're ironing it out. And then allowing for the arms to gently relax down. Maybe palms up either side of the body. Don't have to be in a T-shape. It can be closer to the body if that feels best for us today. And then either keeping the feet hip distance apart or taking them a little bit wider. And letting our knees just gently sway to one side. Inhale as they come up through centre and exhale as they sway to the other side. Let's work with our breath. I don't have to come down all the way. It's very early in our practice. So as we inhale, Maybe they come to center. Exhale, Feel them sway into one side. Inhale to centre. Exhale, Sway into the other side. And let's see if we can work nice and steadily. So let's not cut. Our breath short because the movement has ended. Let's see if we can allow for the movement to last as long as the breath. So we're extending the movement. Rather than shortening the breath. Making sure we've got that sense of ease into the shoulders. We're just working nice and gently. Into the spike. Really good. And then Once we've worked equally each side, Bringing those knees back up to centre. We're going to work just a little bit into each of our legs so once again let's push through the feet and just draw your tailbone down a little so we feel we've got length through the spine but let's make sure our shoulders haven't come up towards our ears so if we have then allow them to relax down. And from here I'm going to get you to let your right leg just lengthen up towards the sky. It doesn't have to be completely straight. Give it a bend, Bring it back down. Let's go with the left leg, Straightening it towards the sky as far as feels comfortable. Bring it back down. So let's keep working with this. We're going to have a little engagement into our solar plexus, That area just north of the navel. This is where we're in big. Bellbottom. Tracksuit bottoms doesn't work. Let's allow for that sense of ease to come into the knees. So just working into those joints a little. Really nice. Let's take a couple more. Really good. One more each side. Asked for luck. Let's take them right once more. And left. And then place those feet down onto the earth. And once again, Just adjusting that spine. Maybe lengthen the legs out if that feels good for you. So from here, We're going to re-bend our knees and we're going to work a little bit into our spine. So let's bring the knees towards the body, Placing one hand on top of each knee. And we're going to keep our knees together. So glue in the knees and the thighs together and just make little stir in circular motions with those knees. So get a little bit of a massage into that lower back area. And maybe you would like to direct your breath. Towards that lower back. Sense of expanding into that lower back area. And we can work as slowly or as quickly as we want to here. You want to work in time with the breath. You can so that one circles one entire inhale and exhale. You can or just work in however feels good. And let's change directions just taking it the other way. Is gently reversing. And again, Bringing that breath to the back of the body. Inhale it and exhale it. Really good. And then come into a neutral place. Let's allow for the toes to stay together, Hands to come onto those knees. And we're going to work a little into our hips. So on the next exhale, We're going to imagine those. Knees our butterfly wings taking them out to each side as we exhale Inhale, Allowing them to draw back to centre. Let's work with our breath and let's keep shoulders nice and relaxed. Little engagement in that area just north of the navel that solar plexus and let's just keep working with the exhale as the knees part Inhale as they come back to meet at centre. Again not cutting the movement short to allow I'm not cutting the breath short to allow it to be in time with the movement. Let's allow the movement to elongate. So it is in time with the breath. Take a few more of these movements. Really nice. Inhales and exhales. Lovely. And then taking one more as we take the exhale. Butterfly wings open. Inhale. Those butterfly wings come together and then gently allowing for the feet to come back down onto the earth. Now from here, I'm going to make sure we've got room to stretch our arms up above. Our head so i'm just going to move myself back a little in the on my mat so that i can do that Sorry. Little bits poking out my cupboard and I couldn't deal with it but let's allow for that hug to happen again making space into those shoulders and let's check in on our neck what I'd like you to do is I'd like you to just notice if we've got Our chin pointing up into the air. If we have, Can we allow for our head to gently lift up if you're doing it with the hands and let that sense of length come through the neck so that the chin isn't pointing skywards? So from here, We're going to work into the arms a little. I'd like you to take the arms into a big T shape if we've got space. If not, We can take cactus arms and we're going to work into our arms. So engage in the solar plexus so that this body stays nice. We're going to push feet into the earth too. So we've got a little engagement there. On the inhale, We're going to allow for our arms to raise up and maybe the elbows come together or maybe the palms come together, Depending on whether we're working cactus arms or arms straight out. Inhale allowing them to come back down actually we can straighten them on the way up if we're using cactus arms Exhale. Palms come above in a little steeple shape Inhale. Bringing them back down either to cactus or open arms so let's keep working with these inhales and exhales we're just allowing for that sense of ease to come with that effort. So we sometimes talk about stirasukham in yoga. Balance of effort and ease so even though we're working against gravity to allow those arms to raise up Shoulders are working, Arms are working. Let's see if we can allow it to feel quite an easy, Soft movement. Working with our breath. Really nice. Lovely lovely. And then On our next exhale, Let's allow the arms to relax down by the sides of the body. So I'm going to ask you to bring your shoulders away from your ears once more. Palms facing the body. So going to allow for those fingers to spread out so the hands might the little finger might be pushing into the earth a little bit and the wrist might not be onto the earth from here we're going to take an inhale and we're going to allow those arms to raise up skywards going to take a pause when the fingers the sky would spread those fingers out And from here, I'd like you to imagine you're squeezing onto something really heavy. So maybe a brick or a bowl of water. Squeezing, Squeezing, Squeezing. And then on the next exhale, Allow those arms to float overhead. Keep squeezing onto whatever it is. And then once they're overhead, We can allow them to relax a little. Really nice. Take a pause. Once again, Let's check in. Solar plexus gently hugs back, Feet pushing into the earth. On our next inhale, Allowing those arms from overhead, Holding that heavy object to come back. Inhaling so the fingertips are skywards reaching tall and then on the exhale let's bring our shoulders down towards the earth so we're getting that sense of the shoulders rooting down exhale let's allow the arms to gently float down back by the sides of the body Okay. Really nice let's work with some gentle movements in that same plane so keeping those shoulder blades glued down we can take a little wiggle we can push them down we can allow for solar plexus to engage let's inhale arms raised towards the sky shoulders relaxed down and then raising those arms overhead keeping space between shoulders and ears making sure we're not arching that spine too much solar plexus draws back inhale Hands up towards the sky, Keeping that engagement, Keeping those shoulders relaxed. Exhale, Arms float by the sides of the body. Lovely. Let's take two more. Inhale, Shoulders glued down, Fingertips to sky. Relax, Shoulders down, Space between shoulders and ears as we bring those arms overhead. Inhale. Keeping that engagement in solar plexus arms reach skywards. Shoulders relax down exhale as we bring those hands back by the sides of the body Really good. Now from here we're going to allow those legs to lengthen out. We're just going to check in with how the legs feel maybe giving the hips a little bit of a wiggle a little bit of a jiggle so you can feel that sense of everything resting down from here we're going to work into a little bit of a side stretch so let's take it to the point that feels good for us today so before we go anywhere let's allow for our left leg and our right leg to just walk down a little And that sense of just bringing ourselves into a place where we're longer. We may want to take a little hug into those shoulder blades again. So hug in, Rock in, And then allow the arms to rest down by the sides of the body. Now from here, Let's check our chin isn't into the air. If it feels good let's allow for both of our feet gently walk to the right keeping the hips where they are Really good. Going to allow for the shoulders to walk to the right too if that feels good for us. Now check it in. Like you to take a breath maybe imagine that breath coming from your left little toe up to your left ear And on the exhale, Feel it coming back down. Feeling that length through the side of the body. If we feel we want a little bit more length you can allow for the left ankle to cross over the right keep in that length through the leg so if you have to bend the knee too much let's not take that option See how that feels. Take a breath from little toe to ear. And from ear to little toe. And if it feels nice, You can always allow for that left arm to just gently rest in line with the ear to reaching over to the right a little. And maybe now the breath moves between the little finger and the little toe. You inhale all the way up the body. And as you exhale all the way down the body. See how it feels. Taking another breath this way. Really nice. And then gently allowing for the arm to relax down if we took the option on crossing the leg if we went there. Let's shuffle shoulders back to where we think neutral is. Shuffling those feet back to where we think neutral is and have a little check down the body to see if we have found neutral. Now from here, We're going to work the other side. So let's start by allowing for those feet to shuffle over, Hips stay where they are. And maybe we want to allow those shoulders to shuffle over hips staying where they are. And again, Let's take a breath Maybe inhaling from the little toe on that right side up to the ear on the right. On the exhale, Taking that breath down once more. Take another breath. That way you see how we feel. That length through the side of the body. And perhaps now you'd like to allow for that right ankle to cross over the left keeping the legs stretched out taking another breath from toe to ear. Ear to toe. And maybe you'd like to allow for that right arm to float up and just over to the left a little, Resting it down. And perhaps the next few breaths happen between the little finger and the little toe. Inhale and up. Exhaling down. I'm feeling that opening through the side of the body. Steady breaths. Really nice. And then when we're ready, Releasing the arm. If we took that option. Release a leg if we took that option. Walking shoulders back to neutral. Walking those feet back to neutral. Have a little check. Did we find neutral? Now from here we're going to bend the knee. Draw the knees towards the chest. Placing one hand on top of each knee. And we're going to work with upper nasana, Our knees to chest pose. So on the exhale, Let the knees push away to an arm's length. The inhale let's give them a hug towards the chest and let's just keep working with that inhale and exhale Let's notice if our chin has pointed up into the air. If it has, Can we gently allow it to come down a little towards the chest? So we're working into the spine. Inhale knees gently push away. Exhale drawing them in, Squeezing that air out. Lovely. Let's work four more breaths this way. And then allowing for those knees to come away just to an arm's length, Keeping the big toes together. Going to work into some little opposite circles with the knees. So allowing for the exhale to happen, Knees both draw in, Allow the knees to part. As you inhale, Let them move away from the body, Bringing them back together, Exhale, Drawing them in. So just that kind of frog leg motion, Opposite circles with the knees. Allowing them to come as wide as feels good for you. And then when you feel ready, Let's change the direction. Pushing the knees away to keeping them together, Allow them to part and then drawing them back in towards the chest as we allow them to then come together once more before we push them away on the inhale. Really lovely. Just easing into the hips. Okay. Then when we're ready, Let's come to a neutral place. Allow the legs to gently rest down. And from here I'd like you to bring your hands so that it feels like you're holding the ceiling up. Arms are into the air, Hands are flexed, Shoulders are relaxed down away from the ears. We're going to allow for a little flip in those wrists. So let's imagine that the backs of the hands are holding the sky up. Very nice. Inhale palms hold the sky up. Exhale, Backs the hands. Inhale, Palms up. Flip in on the exhale. In the hell. Let's take a few more of these, Just nice. Little subtle movements. We're working into the muscles of the forearms too when we do this. And then when we're ready, Let's relax the elbows down and take some little circles into the wrists. Just let in that effort kind of go. I don't have to have the arms high in the air for this. So just allowing those wrists to warm up a little, Maybe give them a shake. Nice little flicky shake. And then when you're ready, Just very, Very slowly and very easily finding your way, Rolling to one side and then coming up to. Or fours. So wherever you get to. Let's make sure that our knees feel comfortable so you may want to pad underneath your knees If we are using blankets today, You can always drape a blanket over you. See what feels good. So let's allow for our hands to really, Really spread out now. So the elbows and the shoulders can stack above the wrists or you can have the hands a little further forward. But let's spread those fingers out, Really focusing on that sense of spreading fingers out. And let's check where the weight is going into our hands. Are we putting the weight just into the heel of the hand underneath the wrist? Or can we moderate that weight a little so that we're getting a little bit into the area underneath the knuckles and maybe even a little bit into the fingertips? So we don't want white fingertips. We don't want to push down and get that sense of the nails turning a different colour, But just a little bit of pressure. So from here, Let's think about pushing down into the shins and into the front of the feet. If we know that we can't do that, You can always roll a little sausage-like blanket up and put underneath your ankles if that feels better. So before we go anywhere, Let's take a few breaths here. So pushing down into the hands. The shins, The feet. Let's allow the inhale to happen. And the exhale to happen. And maybe. . . As you breathe, Imagine Wear your breath. Stops as you exhale. It's about. . . Foot in front of your nose, Maybe where your mat is. Maybe it's a little bit before that. Let's see if we can imagine where that breath stops. And then when you're ready, Let's start moving into our body. So on the inhale, Let the sitting bones lift, Let the belly drop. Still pushing through the hands, The shins, The feet. Exhale reversing that movement like an angry cat pushing through hands, Shins and feet. Let's come to neutral. And then let's draw back to child's pose, Taking the weight off the wrists, Maybe the head rests onto the hands, Maybe the head rests onto the earth, Whatever feels good for you, Or even onto a block. Let's take a breath Inhalen. And exhaling. And then our next inhale. Let's come back up to all fours again. Pushing down hands, Shins and feet, Spreading those fingers out, Getting that equal weight. On the inhale, Let's allow sit bones to lift, Belly drops, Head and chest shine their light forwards, Making those shoulders move away from the ears. Exhale rounding through the spine drawing that belly button all the way back up to the sky Let's keep working with this movement. Inhaling. And exhaling really nice good steady breaths. And keep that sense of pushing into the shins. Pushing into the feet. Pushing into the hands. Really nice. Keep working with that breath. Lovely work. Taking one more breath. And as you take your next exhale, Allow yourself to come to neutral on the inhale. Exhale, Draw back to your version of child's pose. Rest in the head wherever it feels comfortable. And maybe easing into the wrists, Seeing how those wrists feel, Giving them a little bit of a wiggle. A little bit of a rub if that feels good. Keep allowing for that sense of ease to happen with the breath. Inhaling and exhaling. Another breath here, Maybe expanding into the area. The back of the lower back. With that breath. And then when we're ready, Let's come to all fours once more. So again, Get in our knife. Feeling of being nice and equal with the weight. We're gonna push down into the hands, The shins, The feet. I'm going to get you to have a little look over your left shoulder. Just having a little look over your left shoulder, Feeling a little stretch through the right side of the body. Keep a little engagement in that solar plexus. Inhale, Come to center. And on the exhale, We're going to have a little look over our right shoulder. See how it feels. Inhale to center. Exhale having a little look over to our left once again looking behind Inhale to neutral. And on the exhale, Over to the other side. Coming to neutral on the inhale. And then allowing yourself to draw back into child's pose once more. And again, Taking your awareness to that breath. The inhales and the exhales. Steady, Steady breaths. Maybe taking them to the back of the body, See how it feels. Inhaling and exhaling. Taking two more breaths this way. And then with your next inhale, If it feels good to do this, We're going to slide forward and come to our belly. If you don't fancy doing that, Then just come to your belly however you get. Now from here, We're going to lengthen through the body. So I'm going to give you the option, If you've got space, Which I haven't, To lengthen the arms out above you. Let them rest down onto the earth and walk the feet back down. So like we did when we were laying down, But we're doing it forwards. So those arms are lengthened out and just allow the head to rest down onto the earth. And we're going to take a few breaths here. Notice in the spine. Noticing that sense of the inhale and the exhale, Maybe feeling that lower back, That back of the solar plexus. Area. Rising and falling. So not only does the solar plexus rise and fall, When we are laying on our. . . The solar plexus can be at the back of the body, Whereas actually that is where the bundle of nerves is located. That can rise and fall when we lay onto our front. Take another breath here. And then very gently drawing those hands back and placing them underneath the shoulders there about. I'd like you to make sure that your elbows are off the earth so we haven't got the elbows down. Otherwise, The hands are too far forwards. Let's hug the elbows in towards the body. And then looking down at the mat, Make space between the shoulders and the ears. So when we were trying not to let our chin poke up before, Let's do the same thing with our chin. Tuck it towards the chest a little. Lengthen those legs down. And we're going to take a little. Squeeze into the buttocks, Squeeze into those legs. And as we inhale, We're going to gently rise up head and chest just a little way. Exhale bringing it back down so we're working with the baby cobra keeping those buttocks nicely engaged inhale floating up Exhale, Floating down. And the next time we come up, I'm going to invite you to take a little look over one shoulder and then the other shoulder like we did when we were into our cat cow. So when we're ready to exhale before we go anywhere. Inhale, Floating up. And then maybe take a little exhale, Look over one shoulder, Doesn't matter which. Inhale to center. Exhale, Have a little look over the other shoulder. Inhale to centre and let's gently come down. Take a breath. Head can rest onto the earth for a moment. Now we're going to do that again. You've got the option to do exactly the same as we did. Or you can just stay resting. Or you may want to come up a little further. So that means pushing into the hands. But just see if it feels right for you. Let's not compromise that back. We don't want any compression. So let's take an exhale, Shoulders move away from the ears, Elbows hug in, Legs engaged, Buttocks engaged. Inhale, Pushing up as far as feels comfortable for you, Shoulders away from the ears. Take an exhale, Having a look, Look over one shoulder, It doesn't matter which. Inhale, Centre. Exhale a little look over the other shoulder Inhale to center and exhale. Allow yourself to come down and we're going to rest the head onto the hands in front of the face. And again, Let's come to our breath here. And I'd like you to notice the area. As we described it, North of the navel. But if you were north of the navel and then traced that through your body to the back. That solar plexus at the back of the body. And as you inhale. Maybe noticing it lifting skywards as you exhale, Noticing it gently sinking back. Inhaling. And exhale. Really nice. One more breath this way. And then from here let's gently bring hands underneath the shoulders once again. We're going to push and draw our sitting bones back towards our heels. We can stretch out the arms if that feels good. And maybe you want to find yourself into your version of child's pose where everything softens a little to see what feels right for you. Inhaling and exhaling. Steady, Steady breaths. Keeping that flow of the breath. And then when you're ready, Just finding your way. To an upright position briefly maybe rolling shoulders back maybe taking a little wiggle into the head. And from here, We're going to come to lay on our backs once more. So we're finding our way into a supine position. So let's. Let the legs lengthen out as we come to our supine position and as we did before Maybe allowing for ourselves to hug around the sides of the shoulders. Take a little wiggle. Find that space between the shoulder blades. Allow it to rest down. And let's allow the shoulders to relax, Finding space between shoulders and ears. Let's not allow that chin to be into the air. Let's give it a little tuck. So from here we're going to take our knees and allow them to bend. Allowing for the right knee to come towards the chest. One hand onto the right knee. Left hand can come onto the front of the hip. And let's just start bringing that right knee into little circles. Trying to keep that left hip grounded, Not rocking too far. Really nice. Then let's work the other direction with those circles. And then with control, Bring in the right foot down. Right hand can come onto the front of the hip Left knee can come up towards the left hand and again, Work in little circles into that left hip. With the knee. Keeping that stability, Little solar plexus engagement will help that. And then let's change direction with those circles. Really nice. And then allowing for that knee to come to neutral, Bringing it down to the earth. So from here, We're going to allow the left leg to lengthen out. And I'd like you to take your hand onto the outside of that right thigh, That bent leg. Allow for that right thigh to gently start opening out to the right and if you want to you can put a block or a brick or a cushion underneath that thigh if it feels like it wants a little bit of support so essentially we're in tree pose but we are laying down From here, Making sure that we've got that sense of pushing through the outstretched foot. So imagine there's a wall underneath the sole of the foot and we're pushing away. A little engagement in that solar plexus so we grow tall. Shoulders nice and spacious. And maybe you'd like to take the arms out or up, Whatever feels good. Allowing palms to be up, Chin to be tucked. And you may want to allow your eyes to close. And once more, We're going to direct that breath up and down the body, That sense of length, That sense of opening into the front of the body. Inhaling. And exhale and steady steady breath Really nice. Keep breathing here. One more breath. And then gently allowing for that left knee to re-bend Taking the hand the outside of the right thigh. Let's help that knee back skywards. Bringing the right knee in towards the chest. Let's hug in for a moment and then allow for the right ankle to rest as we look at it on the thigh just below the knee Let's flex into that right foot so the toes are pointing up towards the sky. Now, This may be enough for you. You may be feeling a stretch into the hip, Maybe into the buttock. If you would like a little more, Let's allow for the solar plexus to hug back, Lifting that left foot off of the earth and maybe reaching around the back of the left thigh with the hands interlacing them or holding onto a piece of clothing or maybe even using a strap behind that leg. Allow shoulders. Much as we can to relax down chin not pointing towards the sky and allow for that sense of the foot on the right to be flexed. We're going to breathe here. So we're into our reclined pigeon pose. Inhaling and exhaling. Steady steady breaths. With each breath can we allow a little bit more release can we allow a little more softness to come steady, Steady breathing. Really nice. On the next exhale, Let's release the hands. If we chose to raise that foot, Let's bring it down to the earth. Unhooking the right leg. Bringing the foot down and then lengthening both legs out, Maybe giving the feet a little roll around to each side to release into hips. Going to take that the other side so let's re-bend both knees Allow for the spine to feel nice and long. Lengthening out the left leg hand comes onto the out sorry lengthen out the right leg hand comes onto the outside of the left thigh allow that to come down to the point that feels good for you so we're coming into our reclined tree our supine tree pushing through the sole of the foot of that outstretched leg. And then maybe bringing your arms into branches or by the sides of the body, Wherever you feel expansive across the front of the chest. Chin not poking into the sky let's tip it down towards the chest a little and maybe closing the eyes and taking a few breaths inhaling from foot to the crown of the head Exhaling back down. Let's take another couple of breaths here. Really nice. And just ease into this pose, Just allowing yourself to be here. And then taking your left hand to the outside of that left thigh, Giving it a little help up. Foot back onto the earth. Re-bend in the right knee. And from here making that space. Into the spine let's allow for the left leg to come towards the chest give it a little hug in and then allow for that left ankle to rest as we look at it just below the knee on the thigh allowing for those toes on the left foot to flex towards the sky noticing if this is enough for you if it is let's stay here if you want a little bit more. Allowing for that right foot to lift. Bring in the fingertips around the back of the thigh or a belt or holding on to whatever you find clothing wise there. Allow for the head and shoulders to relax back down. And we're going to take a few breaths here. So let's inhale and exhale. And again, Just take in that sense of ease, That sense of effortlessness. Each exhale allows for a little release. Inhale. And. . . Staying with that breath. Really nice. One more breath here. And then gently releasing the hands allowing the right foot to come down if we chose that option unhooking the leg and let's lengthen those legs out once more take a little roll take a little jiggle through the legs whatever feels nice and then from here let's re-bend these once more we're going to bring the arms into our cactus arms or we can have the arms into a big t-shaped palms facing check chin isn't up towards the sky and let's take a little sweep With those windscreen wiper legs, Just gently swaying from side to side, Just easing into the back. That lower back area. Really nice. And then when we're ready. Let's allow for the spine to come to neutral. And I'm going to invite you to make any movements and any preparations you wish to before we come into relaxation today. So perhaps extra, Extra layers, Perhaps taking a little wiggle, A stretch. Whatever you want to do. Duvet's over you. Hoods up. Pets on tummies, Whatever work. So let's find our way down into a place where we know that we can just let ourselves rest. Getting that sense of ease. Getting that sense of effortlessness through our bodies. And just making any last adjustments. You may wish to. Before we check in to Shavasana. So for a minute. Just allow your attention. To be aware. Your breath. Inhales and the exhales. And maybe you'd like to imagine. The inhale is moving. From your heart centre at the centre of the chest. Out through your nose until about Point a foot away from your nose. On the inhale, It's moving from that point outside your body back to your heart centre. Inhaling through the point away from your nose to your heart centre and back. Allow yourself to stay with that awareness of your breath for a moment. And now. Releasing that focus and letting your breath become completely natural. Be aware of the smooth. Flow of your breath. Allowing it to be guided. So that it's calm. And deep without any noise, Without any jerkiness at all. I'd like you now if you wish. A little rotation of consciousness around the body. If not, You can just listen to my voice. So bringing your awareness to the point between the eyebrows. To your throat your right shoulder. To your right elbow. Your right wrist. Tip of the right thumb. First finger. Middle finger. Ring finger Little finger. To the right wrist Right elbow. Right shoulder. Once more to the throat. Then to the place between the eyebrows. Down to the throat. To the left shoulder. Left elbow. Left wrist. Tip of the left thumb. First finger. Middle finger. Ring finger and little finger the left wrist. Left elbow. Left shoulder. To the throat now to the center of the chest the heart center to the right side of the chest to the heart centre. To the left side of the chest. And back to the heart centre. To the solar plexus. And then down to just below the navel. Taking that awareness to your right hip joint. Your right knee joint. Your right ankle joint. Your right big toe. Second toe. Third toe. Fourth toe. And little toe. To your right ankle joint. Right knee. Right hip joint. To just below the navel. Now to your left hip joint. Left knee joint. Left ankle joint. Left big toe second toe. The toe. Fourth toe. And littletoe. To your left ankle. Left knee. Left hip. And back to the navel centre. Just below your navel. Take that awareness now back to your solar plexus. Then to your heart centre. To your throat and to the centre between the eyebrows. Relaxing all effort on the body now. And bring your awareness to your breath. Exhale as though you're breathing from the top of your head. Down to your toes. And then inhaling back from your toes to the top of your head. Continue exhaling and inhaling this way. Exhaling down Inhaling up. Maybe imagine that the breath is flowing like a stream. The top to the bottom. And bottom to top. It doesn't matter whether you literally see the stream in your inner eye. But know that this stream of energy is actually there in your subtle body as you breathe. Now if you wish, You may want to join me in a visualization. If not, Just listen to my words as though they're a story. So if you wish to in your mind's eye. Imagine you're dressed in warm clothes and cosy boots. Scarf and gloves. Nice soft warm clothing And now imagine that you're outdoors. Walking on a snowy path into a peaceful glade. As you walk You notice the frost as it clings to the tree branches. There's snow everywhere and it sparkles and glistens in the sunlight. The golden sunlight bathes everything in a warm gentle light. Shines through the trees making their frosty white branches seem to glow. The snow beneath your feet is packed and easy to walk on. Path winds through the trees. On either side of the path, The small bushes and every so often, You brush up against one of the bushes. And the frost is brushed off into the air. It flutters in the air like a sparkling cloud. For a moment before gently falling. To the snowy ground behind you. Imagine the trees around you. Some of the trees are deciduous that have long since lost their leaves. Thick frost clings to each branch, Coating every tree. As you look around more, You see some evergreen trees with dark green needles. They two are covered in frost. Making the trees appear glittery and white with just a few places where the deep greenery shows through. The trees also have a layer of snow on their larger boughs. In your mind's eye. See yourself looking around this beautiful frosty glade. Snow carpets the ground. The larger tree branches. The layer of sparkling frost covers every small branch. The tree trunks are darker. And stand out beautifully in the brilliant white landscape. The sky above is blue with the sun shining like a fiery ball of pure gold. As you walk a little further you can hear the crunch of your steps on the snow. With each breath you see a cloud of fog. Feel the cool, Clean air as you inhale. Finding it refreshing. Picture the cloud of mist. Issues from your Be in as you exhale. Breathe slowly. Allow every breath to expel out any tension in your body. You can see the tension as the cloud of mist that leaves through your mouth. Creating that cloud of mist in the air and then dissipating. Each cloud billows forth and then disappears. Imagine tension leaving your body and then disappearing. Breathing in the refreshing, Relaxing air. Exhaling and expelling any tension out and away. Allow yourself to breathe here. Drawing in that refreshing air. And allow intention to leave and dissipate with that foggy breath. And now allowing that visualization to softly fade, But know that you can revisit this place anytime that you would like. A little bit of time out there. Start to notice your physical body once more, The sense of the back of your body resting onto the earth. And notice the front body facing skywards. Noticing the space around you. Start to allow your breath to deepen and maybe feel your body expanding into the space that surrounds you. Before you make any movement just imagine your fingers wiggling. And then allow them to start wiggling. In reality. Letting your toes join in that wiggle. And when you're ready. Making any movements you feel you want to. Maybe bending the knees, Maybe taking a stretch, Whichever feels good for you. Before you allow yourself to gently roll over to the side and find your way back. Into a seated position once more. So let's close our practice with three nice deep breaths today, Allowing the hands to rest at the heart space. Nice, Soft shoulders. Taking our inhale as we reach up and out. Exhale back to the heart. Take in two more. Inhalen. And exhale. Of this time. Allow the hands to rest. Namaste. Thank you so much for joining me today.