- Alright welcome, let's wind it down.

Let's start in a nice comfy seat of your choice.

You can sit up on something,

you can sit on the edge of the couch,

or in a chair, just come to a nice comfortable seat.

And let's start to give the thinking mind

a little bit of a break here.

Let's close the eyes, trust me, trust yourself,

trust the video, hard part is over, you started

the video and now we're here so let's close the eyes,

sit up nice and tall and just begin to

tune into the sound of your breath.

And best you can, just see if you can kind of notice

where your energy lies, maybe it's a little anxious,

a little stressy,

maybe you are already feeling lethargic,

and you just want to ride the wave to sleepy town.

So whatever it is for you, it will be different

for everyone.

Just take stock.

And then nice and slow we're going

to drop the right ear over the right shoulder

and just send the left fingertips out long.

And then slowly draw your left fingertips up towards

the ceiling and breathe here.

And then bring the head back up to center

and you're going to cross your left arm all the way

across your chest, use the right hand to guide it over

and sit up nice and tall and then soften your gaze

or close your eyes and breathe deep here

and then use an exhale to release everything

and draw the left ear over the left shoulder

and send the right fingertips out on a nice soft

easy movement, slowly telling the brain

it's time to slow down.

Right fingers up towards the sky,

make sure you're not clenching in the jaw.

Take a deep breath in,

and then exhale head over heart,

and we swing the right arm gently over,

maybe left hand catches

and we breathe a little deeper.

See if you can slow your breath down here.

Really pay attention.

We'll slowly release and moving slow here

in this transition, use your hands on the earth

or if you're on the couch or a chair, you're going

to come down to the ground now, move nice and slow,

as if you're moving through water

and we're going to come all the way to our backs.

And as soon as you get there, really feel the earth

underneath you, that support, and hug the knees

up to the chest and give yourself a great big hug here,

nice big breath as you

feel supported by the earth,

find length in the spine as you squeeze the knees

up towards the chest.

Now rock gently side to side here if it feels good.

Maybe peel the nose up towards the knees.

And then take a deep breath in here

and as you exhale, really relax the shoulders

and just empty it out with everything you've got here.

Two more like that, inhale in,

and empty it out.

And one more, inhale in,

and empty it out.

Hands come to the knees, you're just going to draw circles

with the knees, nice and slow one way,

and then the other. Still acknowledging the support

of the back body, deepening the breath,

using every exhale to relax the weight of the body.

A little deeper, to let go of the day,

reverse your circle if you haven't already,

and then when you feel satisfied, you're actually

going to take the knees nice and wide,

let the feet be soft here, you can kind of flipper them

out too a little bit, to relax through the ankles.

Just allow the knees to go wide.

And you can stay here or you can transition to Happy Baby.

So if you want something that's a little more passive,

you might just stay here, close your eyes,

relax your shoulders, let gravity do the work.

Or maybe a Happy Baby, grabbing the outer edges of the feet,

sending the soles of the feet towards the sky,

and breathing deep,

nice, soft, easy inhalations.

Nice, smooth, easy exhales.

Then slowly releasing the legs to earth.

Start with the feet on the ground.

And to extend the legs out long, we're going to windshield

wiper the legs, so you'll start by shifting the knees

to one side and then the other

and then slowly

the legs will extend out as you shift

from one side to the other.

And just kind of releasing any tension in the glutes,

in the hips, it should feel really good

as you get down there, heyo, good night.

And eventually the legs extend all the way out.

Take the arms, bring them gently at your side,

relax the feet, relax the hands, take a deep breath in,

and use a big exhale to relax your entire body

completely and fully into the mat.

Choose to relax

and allow your body to restore.

Namaste.

(upbeat music)