Soothing Heart and Chest Flow for Afternoon

Today you will learn a very nice flow. This is really one of my own favorites to do in the late afternoon like it is now or in the night to calm down, to soothe emotions, the mind and just let go of the day to kind of get some of that nice firm energy back to have for the last hours, maybe with the family or when you're preparing for your own bedtime. Okay, so just follow me. You can have your feet the width of your shoulders and have knees slightly bent and to start with, there will always be something that you carry with you into this session. So just let go of things by shaking the hands. You can let the hands go to the sides. You can let the hands go to the front or even the back and just feel that you kind of shake out anything that you don't need to hold to right now. Just let it go. It can bounce with your knees, it can bounce with your hips. Okay? And after that you can go back to the middle, be centered and drop your shoulders from your ears and start to twist the upper body twisting. And be sure to let the hips and the knees do the twisting. So it's not the head that is in charge. So the head is just following, the upper body's just following. This is also an exercise for you to let go of any stress or press, thoughts, anything that's going on. The hands can just, very swiftly, gently swing side to side. When you decide if you wanna let the front hand swing up to the chest, you can do that. Sometimes we can actually just listen to the body, let the mind just soak into the body, to the chest, to the stomach, to the hips, and let the movement come. We feel like it feels good right now. Okay. And come back to the middle again. So now you will start this flow and you can keep your knees slightly bent. Feel the soles of your feet gently, but kind of with some attention into the floor or any surface that you have. Let your spine be straight. Take a moment just to soak your mind into the area where your spine is, even if you don't feel the whole spine. Just be aware that you have the spine so that also your neck is more kind of open and the top of your head up towards the sky, especially in the night. That is a good thing to do because the top of your head is connected to not only energy, but also to the melatonin production. So those inner parts of your brain. So connecting to this area is like helping the body to regulate and say, hi, it's evening, it's a night. I'm just taking my time now to let go things that are not important, and I mean my body and my mind is also in the body. Bent knees, any position you're in now, let your hands just straight out in front of you. The fingertips are reaching from your back. Next step, open the hand sideways until the fingertips are just reaching out from your shoulders. You should feel a bit of a stretch here. Open palms, turn back. Go back until the two palms are facing each other in front of your chest. From this position, bend your elbows a bit to let your hands come in towards your heart area. The hands can turn upward so that you would hold a big ball. It kinda makes it more connected to your mind, maybe to your vision or just to your feeling of that kind of openness. Okay, and from there gently stretch out the arms and turn pumps downward. From this position, let your right elbow… The hands can turn upward so that you would hold a big ball. It kinda makes it more connected to your mind, maybe to your vision or just to your feeling of that kind of openness. Okay, and from there gently stretch out the arms and turn pumps downward. From this position, let your right elbow. So if I'm mirroring you right now, so your right elbow, let it drop down until it reaches a side of your body. Doesn't have to be perfect, but the side palm is not upward. Here you will open that whole right side. So head is not, is not taking the lead. Here it's more like just watching. Your eyes are watching what's happening. Hands come to the sides of your head and there it pushes forward, diagonally like smoothly like you would push with this part of your hand. First nicely forward. Drop the other elbow until it treats the side. Then knees be stable here. And let your side open and come to the side of your head. And this hand too, just pushing forward, opening both elbows sideways, turn the hands. So feeling now that you have a wide chest, trying to lower your shoulders like you would like to share. And spread something and spreading. Spreading all the way until the fingertips point out from the sides of your body. From this position, turn pumps downward like you are checking in Mother Earth, the yin energy. Turning again upward like you are checking in the young energy, reach both hands upward and at the same time. Keeping the big ball, keeping the ball as big. You're not only doing like that, but really making this ball as big as possible. So you feel a stretch in your arms, your shoulders over your head, and then palms lightly following the midline of your body downward. As far as you reach. Keep your mind there for a second and then relax your hands. Sorry, I just have something. Okay, good. Okay, we'll do one more. The first you remember, hands upward, let the breathing just come as it comes here. Then arms spreading out, arms closing back until you have that same distance about your chest that you're holding a ball in front of your heart, connecting with your heart center. Just connecting back here to myself, stretching out palms downward. Letting the right hand elbow reach the side. And then I'm following, just naturally opening that side to my head. And push back and relax. That hand the other elbow drops, making a circle up to the head. And the same, it's like a push, both hands stretched out here, a wider opening of the chest, elbows outward. I'm connecting. And now I'm sharing anything big or small that I wanna share. Opening sideways, turning palms downward, like to check in with Mother Earth and the yin energy. Turning palms upward. Checking in with the sky and the young energy. And here keeping the size of the ball really, really, really big. So you feel the stretch in your arms. And here palms downward. And let your mind be at the level of your hands. You are connecting with your face, your chest, abdomen, and lower abdomen like soothing, having water trickling down all the way down to your size and further down into the earth. Okay, one more. Reaching up straight out so that the back is one way, the hands the other way. And a big opening, like a sunrise, like the energy opening. And then back. The energy is closing, nature's rhythm of yin and yang. And checking in with my heart center, going back out, ponds facing downward. Letting my right elbow drop down and naturally opening that side. If you feel like really nice breathing in, here you go for it. Also, maybe breathing out comes here when you are, have this gentle push forward. Dropping the left side, a nice opening of that side. Open your chest, arms wide from your heart. Anything gently share and spread. Checking in the yin from the lower part, connecting with the lower part of your body, the yun. And stretch your shoulders. Wide, wide, wide. Shoulders wide, wide, wide. And your head forward. Oh, the face relaxes throat and your chest. You dia frag. You are nicely letting this cool water trickling down all the way back down. Do one more to keep palms open and receptive. It's everything that's going on in the mind, just on an emotional level, anything. Just let it be connecting to the heart, spreading forward, dropping your right side, connecting to the lungs, maybe the ribcage, bringing things forward, opening all that, all that that you have right now. Just right now. Anything you can share and spread yin and letting the soothing water trickling down the front of your body to cool and relax. Keep your hands there for a moment. Palms open and receptive. Feet nicely anchored into the surface is anywhere where you can relax. Right now in this position, can you let go of any muscle tension or anything else, and to finish one circle down and then a small circle to your heart center, palms together. And inhale and exhale. You can let your fingers drop, palms towards your lower abdomen. Thank you. Have a wonderful evening.