Gentle Somatic Awareness Yoga: Sequence 2

Transcript

hi my name is barbara and today we're going to do a very gentle practice lying on our backs followed by a deep stillness and relaxation it is a gentle practice but it's important that you listen to your body at all times and only do what feels right for your body i'd like to thank the lovely colette for demonstrating today feel free to look at colette at any time however you shouldn't really need to and you are welcome to close your eyes during the practice if this helps you to feel sensations in your body so when you are ready come to your mat and lie down on your back with your legs bent your knees up on the soles of your feet on the floor with your feet more or less hip width apart and with your arms relaxed alongside you with your palms either facing up or down whichever is most comfortable for you or you can bend your arms and place your hands on your belly if this feels more comfortable for you and as you settle into stillness invite the whole of your body to relax as much as possible you will be using a few muscles in your legs your feet and hip sockets to keep your knees vertical however invite all the other muscles in your body to relax as much as possible into your ability to feel any sensations being generated by your body invite your shoulders your back spine and all the muscles in and around your rib cage to relax as much as possible and especially invite the smaller muscles of your face your scalp your throat and mouth to relax as much as possible invite feelings of softness in and around your eye sockets and in the little muscles between your eyebrows relax your jaw with your lips in soft gentle contact also invite softness into the core of your body down your throat and down to your pelvic floor invite all the muscles in and around your pelvis and your pelvic floor to relax as much as possible invite your breathing to flow completely freely and let go of your ability to manipulate your breathing in any way so that on each inhale you do not pull your breath in and on each exhale you do not push your breath out become as intimate as possible with the soft rhythm of your breath and allow your breathing to flow as freely as possible and with your arms hands and spine remaining relaxed on each inhalation begin to softly roll your pubis a little towards the floor away from your navel and on each exhalation let go of this action so that you come back to a neutral spine continue with this rocking of your pelvis as softly as possible rolling your pubis a little towards the floor on each inhalation and letting go of this action on each exhalation each time you inhale and softly roll your pubis towards the floor you may feel your sacrum softly lifting off the floor just a little and the space between your lower back and the floor may increase slightly invite your spine back and your pelvis to remain as relaxed as possible feel as clearly as possible any sensations being generated by your body especially the sensations in and around your lower back and your pelvis and as you continue to alternate between these movements as softly as possible inquire into the possibility of refining the range of this movement to soften the sensations in and around your pelvis and your lower back and next time you exhale and come back to a neutral spine come to stillness inviting your breathing to flow as freely as possible and bring your arms to the side of your body if they're not there already and turn your palms down softly broaden your hands so that they feel alive however don't broaden your hands so much that you can feel any tension in your hands your arms or your shoulders just broaden your hands enough to softly stabilize the contact that they have with the floor check that your feet are more or less hip-width apart and are as parallel to each other as comfortably possible and softly broaden your feet so that your feet feel alive however don't broaden your feet so much that you can feel any tension in your feet your legs or your pelvis just broaden your feet enough to softly stabilize the contact that your feet have with the floor and as you continuously softly broaden your feet and softly broaden your hands inquire into the possibility of also softly lengthening your arms from your relaxed shoulders to your fingertips and also lengthening your arms back from your fingertips to your relaxed shoulders so you are lengthening your arms in two directions refine the lengthening of your arms so that your arms are as straight as comfortably possible with your elbows soft and your shoulders as relaxed as possible invite your spine your back and your rib cage to be as relaxed as possible and as you continuously softly broaden your feet and your hands and softly lengthen your arms in both directions begin on each inhalation to lift your lengthening arms up and over so the back of your hands comes towards but not necessarily all the way to the floor and on each exhalation bring your lengthening arms back to the floor by the side of your body with your palms facing down and alternate between these two movements as softly as possible continuously broaden your feet and your hands and continuously lengthen your arms in both directions from your relaxed shoulders to your fingertips and from your fingertips back to your relaxed shoulders softly lengthen your arms in all phases of this movement so that you are lengthening your arms when your arms are by the side of your body when you are moving your arms and also when your arms are to or towards the floor by your ears refine the lengthening of your arms so that your arms are as straight as comfortably possible in all phases of the movement with your elbows soft and your shoulders as relaxed as possible invite your spine your back and your rib cage to be as relaxed as possible allow the movements of your arms to generate a soft rotation of your shoulders and also allow your ribcage and your spine to freely respond to the rotation of your shoulders as you are taken into a very gentle back bend on each inhalation and as you take your lengthening arms up and over on each inhalation bring the back of your hands only as close as comfortably possible to the floor but on each exhalation as you bring your lengthening arms back alongside you bring your broadening palms all the way to the floor and as you alternate between these movements as softly as possible now also inquire into the possibility of refining the lengthening and movements of your arms to keep your relaxed shoulders away from your ears and on each inhalation as you take your arms up and over begin also to softly roll your pubis just a little towards the floor away from your navel and on each exhalation let go of that action as you bring your arms back alongside you and alternate between these movements as softly as possible and on each inhalation as you take your arms up and over and you softly roll your pubis a little towards the floor away from your navel begin also to softly lengthen from your pubis to your throat and on each exhalation let go of the rolling of your pubis and the lengthening from your pubis to your throat as you lengthen from your pubis to your throat on each inhalation perhaps also lengthen from your sacrum to your throat if this supports softer sensations in your lower back feel as clearly as possible any sensations being generated by your body especially the sensations in and around your lower back your pelvis and your shoulders and as you continue to alternate between these movements as softly as possible refine the lengthening and movements of your arms to keep your relaxed shoulders away from your ears and also to soften the sensations being generated in and around your shoulders inquire into the possibility of refining the range of the rolling of your pubis to soften the sensations in and around your pelvis and your lower back and as you next exhale and bring your arms back to the side of your body come to stillness allowing your breathing to flow as freely as possible relax your arms alongside you with your palms either facing up or down or you can bend your arms and place your hands on your belly if this feels more comfortable for you feel as clearly as possible any sensations being generated by your body especially the sensations in and around your shoulders your pelvis and your lower back invite your breathing to flow as freely as possible and with your arms hands and your spine remaining relaxed after your next inhalation on each exhalation begin to softly draw your hip bones a little away from your thigh bones and on each inhalation let go of this action so you come back to a neutral spine continue with this soft rocking of your pelvis softly drawing your hip bones away from your thigh bones on each exhalation letting go of this action on each inhalation as you come back to a neutral spine each time you exhale and softly draw your hip bones away from your thigh bones you may feel that the space between your lower back and the floor becomes a little smaller invite your spine back and pelvis to be as relaxed as possible feel as clearly as possible any sensations being generated by your body especially the sensations in and around your lower back and your pelvis and as you continue to alternate between these movements as softly as possible inquire into the possibility of refining the range of this movement to soften the sensations in and around your pelvis and your lower back and next time you inhale and come back to a neutral spine come to stillness there inviting your breathing to flow as freely as possible feel any sensations being generated by your body especially the sensations in and around your lower back and your pelvis bring your arms back to the side of your body with your palms facing down if they're not there already softly broaden your hands and softly lengthen your arms so your arms are as straight as comfortably possible with your elbows soft and your relaxed shoulders away from your ears invite your spine your back and your rib cage to be as relaxed as possible as you continuously broaden your palms to stabilize the contact that they have with the floor and continuously lengthen your arms bring your knees softly towards your chest and cross your ankles with your lower legs and feet relaxed and now on each inhale begin to raise your lengthening arms up and over alongside your ears as you move your knees a little away from your chest and on each exhale bring your palms back down by the side of your body and your knees in towards your chest and as you alternate between these movements of your arms and legs crossing each other on each phase of the movement keep your ankles crossed and your feet relaxed on each inhalation as you move your knees a little away from your chest and you lift your arms up and over roll your pubis softly towards the floor away from your navel and on each inhale let go of this rolling of your pubis as you bring your knees towards your chest and your arms back to the side of your body as you softly roll your pubis towards the floor and move your knees away from your chest do not move your thighs past a vertical position as you alternate between these movements as softly as possible continuously broaden your palms and continuously lengthen your arms and invite your breathing to flow as freely as possible and feel free to continue with these movements or feel free on each inhalation to move your knees slightly further away from your chest so that the balls of your feet may come close to the floor or may eventually reach the floor however if you take your thighs past the vertical also softly lengthen from your sacrum and your pubis to your throat as you softly roll your pubis towards the floor away from your navel and let go of these actions on each exhalation as you bring your knees back towards your chest and next time you exhale and bring your knees towards your chest come to stillness there and invite your breathing to flow as freely as possible move your arms a little further away from the side of your body perhaps and continuously broaden your palms and lengthen your arms and now also softly lengthen your spine from your sacrum to the base of your skull inviting your back and rib cage to be completely relaxed within the lengthening of your spine and after your next exhale let go of the lengthening of your spine so that your spine back and rib cage are as relaxed as possible with your arms by the side of your body lengthen your arms and broaden your palms and change the cross of your ankles and repeat the movement with your arms and knees passing each other on each phase of the movement alternate between these movements as softly as possible on each inhale raise your lengthening arms up and over alongside your ears as you move your knees a little away from your chest and on each exhale bring your palms back down by the side of your body and your knees in towards your chest keep your ankles crossed and your feet relaxed on each inhalation as you move your knees a little away from your chest and you lift your arms up and over roll your pubis softly towards the floor away from your navel and on each inhale let go of this rolling of your pubis as you bring your knees towards your chest and your arms back to the side of your body and as you softly roll your pubis towards the floor and move your knees away from your chest do not move your thighs past a vertical position feel free to continue with these movements or feel free on each inhalation to move your knees slightly further away from your chest so that the balls of your feet may come closer to the floor or may eventually reach the floor however if you take your thighs past the vertical also softly lengthen from your sacrum and your pubis to your throat as you softly roll your pubis towards the floor away from your navel let go of these actions on each exhalation as you bring your knees back towards your chest and as you continue to alternate between these movements feel as clearly as possible any sensations being generated by your body and inquire into the possibility of refining the range of these movements to soften the sensations in and around your pelvis your lower back and your shoulders and next time you exhale and bring your knees in towards your chest and your palms down by the side of your body come to stillness inviting your breathing to flow as freely as possible move your arms a little further away from the side of your body perhaps and continuously broaden your palms and lengthen your arms and now also softly lengthen your spine from your sacrum to the base of your skull invite your back and rib cage to be completely relaxed within the lengthening of your spine and letting go of the lengthening of your spine relax your arms and hands and become as intimate as possible with your lower back and invite your spine back and abdomen to relax as much as possible keeping your ankles crossed your knees relax towards your chest and your legs and feet relaxed begin to generate a very gentle movement of your lower back by taking your knees a little away from your chest on each inhalation and bringing your knees towards your chest on each exhalation from your awareness of your lower back remaining as soft and safe as possible this can be a very small movement and make sure that your thighs are not going further than the vertical alternate between these movements as softly as possible and allow the distance between your knees to change within these movements if this supports softer sensations in your lower back and your pelvis feel as clearly as possible any of the changing sensations being generated around and within your pelvis your hip sockets and your lower back and as you feel the changing sensations being generated in and around your pelvis continuously inquire into the possibility of softening those sensations by changing the range and quality of your movements and when you become ready change the cross of your ankles and repeat these small movements as softly as possible feel as clearly as possible any sensations being generated by your body especially the sensations in and around your pelvis including your hip sockets and your lower back feel these sensations as intimately as possible and being sensitive to your lower back and perhaps lengthening from your pubis and or your sacrum to your throat softly bring your feet to the floor and crossing your ankles and come to stillness with your legs bent and your feet more or less hip width apart with your arms and hands relaxed you can either turn your palms up or down or you can bend your arms and place your hands on your belly this is more comfortable for you invite all the muscles in and around your pelvis your lower back and your hip sockets to relax as much as possible invite your breathing to flow as freely as possible feel as clearly as possible any sensations being generated by your body especially the sensations in and around your shoulders and your neck and throat invite your shoulders your neck and your throat to relax as much as possible invite your breathing to flow as freely as possible and keeping your head in contact with the floor at all times on each inhalation begin to softly roll your head just a little to one side and on each exhalation bring your head back to center continue to roll your head very softly in one direction on each inhalation and back to center on each exhalation inquire into the possibility of refining this movement by changing the range of the movement to soften the sensations in your neck and shoulders and invite your spine back and the rib cage to remain as relaxed as possible next time you bring your head back to a central position come to stillness there and invite your breathing to flow as freely as possible we've now come to the last part of the part of this practice which is a deep stillness and relaxation so when you're ready in your own time prepare yourself for relaxation and final stillness cover yourself with a blanket or put on more clothing to keep warm if you think this may help you to relax and lie in the most relaxed position possible with your arms and legs wherever they feel most relaxed and comfortable you can lie on your back and release your legs one at a time along the mat or if more comfortable for you you can bend your legs with your knees up and your feet on the floor use a support under your knees such as a bolster or rolled up blanket or cushion if this helps you to feel softness in your body however if using the support under your knees check that your heels are in contact with the floor take your time to make yourself feel as comfortable relaxed and warm as possible allow your eyes to lightly close perhaps or feel free to cover your eyes with something as you settle invite the whole of your body to completely relax relaxing as deeply as possible in your own time and sequence feel free to move at any time but move slowly responding to any sensations you are feeling in your body invite your arms and hands legs and feet your back ribcage and shoulders to relax as much as possible also especially invite the smaller muscles of your face scalp throat and mouth to relax invite feelings of softness in and around your eye sockets in the muscles between your eyebrows and in your jaw with your lips in soft gentle contact and with your tongue heavy wherever it lies and also invite softness into the core of your body softening the muscles of your throat and the muscles in and around your pelvis invite your pelvic floor and the muscles in and around your pelvis to relax completely and feel as clearly and deeply as possible the many changing sensations being generated by your body relaxing and softening as much as possible also invite your mind to relax as much as possible invite your mind to relax as deeply as possible into your body relaxing as much as possible allow your restless mind to be free without judgment but nevertheless invite your mind to become as intimate as possible with your body by continuously recognizing any sensations being generated by your body invite your mind to let go of its ability to imagine or its need to determine plan or organize into its ability to simply recognize what is happening in your body by feeling sensations as much as possible invite your body and your mind to relax as much as possible into your ability to feel and as you feel as clearly as possible the sensations being generated by your body softening allow your mind to clearly recognize the presence of any sensations anywhere in your body that are in any way unwelcome perhaps such as tightness tension pressure hardness or perhaps even pain and if you feel any such sensations feel those sensations as deeply and intimately as possible so that within your ability to feel those sensations may soften and may even dissolve and as you feel as clearly and deeply as possible the many changing sensations being generated by your body and the sensations generated by your body become quieter perhaps invite your mind to become as intimate as possible with the sensations being generated by your body continue to feel any sensations as deeply and intimately as possible as you continue to feel as deeply as possible any of the many changing sensations being generated by your body become as intimate as possible with your breathing and from your awareness of your breathing when you are ready begin a little gentle movement into your body perhaps softly moving your fingers and your toes and your hands and your feet awaken your body in your own time as softly and sensitively as possible and when you are ready in your own time softly roll over to one side of your body and come back to stillness then make yourself as comfortable as possible perhaps resting your head on one of your arms and stay lying on the side of your body as long as it feels fruitful for you and when you are ready slowly and softly come to a comfortable sitting position perhaps with your legs loosely crossed and your arms and hands relaxed and feel free to stay in the sitting position as long as it feels fruitful for you and when you are ready move as softly and sensitively as possible to continue with your day you