[Music Playing]
Now gently, just tuck both knees into your chest. And let your self rock, side to side, massaging the lower back, release down, just enjoy that gentle release. I should feel good on the lower back. Now with your arms, reaching out into a T shape on the floor, let your knees just gently drop over to the right side, reach. And if you want to you can actually gaze over your left hand. Now notice, all of these opening, right here, I want you to start to breathe into the waist line, and let it expand. Going again, big deep breath, right there onto the waist, and as you exhale, let us slowly bring the knees back in to the chest, and then just roll it to the other side. Right arm extends out knees just flap over and now breathe in to that space. And gaze over that hand. Can you let your face go soft? Can you let the muscles of your jaw release? Just really pay attention to those sensations that you are feeling in your body. Now gently bring the knees back in to your chest, I want you to just go completely flat on the floor. And I want you to just find a comfortable, open flat position. Let your legs relax, let your arms relax, you can even wiggle your hips just a little bit just to make sure everything starts to settle.
Now let your shoulders soften into the floor, almost that sigh relief, take another deep, deep breath, I want you to inhale the whole room as big as you can in to your nose and as you exhale just right out through the back of your throat give me a light sigh, everybody goes, nice. Now close your eyes, and I am just going to talk to you through a brief relaxation. You worked really hard, just take a moment now to really observe the effects in your body. So start to notice if you have a slight tingling sensation or a vibration in your body. Notice of maybe have sweat or if the body is warm, the body is cold, just breathe in to that. And just melt away in to the floor.
Let your face be soft, let the space behind your eyes be soft. Let your jaw release, let your chest release and just breathe and notice and soak up all that awesome movement that you just did in your body. Know where to get to, just be here right now and now slowly start to deepen the breath, really deep in through your nose, expanded up in your heart and hold it there, now, I want you to let it out through the back of your throat and give me a sigh go, and again, big inhale. Because you cannot hold tension in your body and sigh at the same time so give me a sigh, let it all go, go. This should feel so good, take one more big deep breath, the biggest big you have taken, all day, suck it in, hold it, hold it, and then go, beautiful.
Now take your time and make your way back up to a comfortable seated position. You might want to tuck your knees in to your chest and roll over to the side, just do what it feels right for you and take your time notice as you push yourself away form the floor, what that it feels like and all the muscles in your body. Do not just rush through any movement, be really mindful and pay attention to what is going on with your body. We call that presence, awareness, drop the shoulders, beautiful, lift the spine, whatever is comfortable for you, now take a big deep breath and held the whole room palms together, last groove, slowly down, just letting up melt in to your heart center.
Now press your thumbs in to your chest and your chest in to your thumbs. Let the shoulders drop and breathe. Now I just want you to take a second, to honor and celebrate the place in you that gave you all that strength and energy to get through the work out and commit to doing it again very soon. Drop again, take a deep breath, inhale, in my challenge for you, is to see if you can interact with all of the people in your life from this place. What a different world that would be if we all did that, right? So you start it, take that last deep breath inhale and slowly just straight down the body and release.
Transcription by:
Scribe4you Transcription Services