Welcome to this week of ‘going inwards’ as we prepare for the transition into Mid Winter
We are so excited to be sharing these simple daily practices with you all and very much looking forward to hearing your thoughts and insights when we come together for our ‘virtual’ Sunday brunch next Sunday at 11am.
The resources
The simple practices that we have put together between us are designed to support you over the next week as we take this opportunity to find a little stillness each day and resource ourselves.
We have chosen the tools that we trust because we know that they hold nourishment at a time when nourishment may be needed. All the practices, are gentle, autonomous and invite you to resource from within. These are the tools we use in our personal practice and we look forward to sharing them with you as a gentle support at this time.
This invitation for us to go deeper inwards this Solstice is to be better aware of the transitions happening within. This is reflected by the transitions happening outside in nature. What will you take with you into the Spring? What do you choose to leave behind? How will you tend to the soil of future possibility within you? How has this year changed you and how can you put those changes to your personal and our collective growth and evolution?
13-20th December is a natural portal of transition, a potent time to reflect, observe and come home to the moment. Each moment holds the alchemy of transition if you allow it. Tend to your inner landscape. There is wisdom to be found when you embrace the transition.
Each of the practices is short and simple so that you can use them as a tool for connecting with your body and breath, helping you to hopefully feel nurtured and recharged.
Because we believe that what we eat and drink are an important part of how we nurture ourselves, we have also included a delicoius brunch recipe* prepared by the very talented Gilly from Wylde Green Kitchen.
*(Please make sure that the recipe is suitable for you, especially if you have any allergies or food intollerances).
The Sunday brunch meeting will be via Zoom®️and the link and password are as follows:
Join Zoom Meeting
https://us02web.zoom.us/j/88030774909?pwd=UXhMc2ZjYXhBV005S2FpcVhkbjFlQT09
Meeting ID: 880 3077 4909
Passcode: 118908
Here are your daily Breath, Movement and Relaxation practice resources for this week
1. A 7 day Journaling Journey for the Winter Solstice
– created by Sophie
Each day there are journaling prompts and questions laid out for each of the 7 days.
If possible, this works really well at the beginning of each day. It only takes a few minutes. Get a cup of your favourite morning beverage, a pen and paper (or journal if you have one) and note down your thoughts.
2. A simple Somatic Awareness practice
– guided by Helen
This practice takes less than 10 minutes and is done lying down – have some cushions and blankets ready.
Settle into a gentle mindful movement practice to bring you into awareness of the upper body and pelvis. Designed to bring awareness to our natural breath, this is a very soothing and grounding practice that can be done anytime.
If combining this with the other resources, it works well before doing the breathing practices with Sonja
3. 2 x Breath Awareness practices
– guided by Sonja
These practices takes less than 15 minutes in total and can be done at any time of day.
Settle into a comfortable sitting postition – make sure that you have plenty of props / cushions or blankets for support and use a chair if you prefer. The most important thing is that you are comfortable.
Our breath is our precious life force and should never be forced or strained. You know your breath and body better than anyone and we invite you to take responsibility for your wellbeing. Always work comfortably and honour your natural breath when doing this practices, which are designed to be soothing and calming for the nervous system.
If combining this with the other resources, it works well before doing the guided Yoga Nidra with Sonja.
4. A Yoga Nidra Practice
– guided by Sonja
This is a wonderfully relaxing and resourcing practice as you experience a deep yoga rest. Have as many cushions, props or blankets as you need to create your ‘yoga nidra nest’ and get cosy with warm socks and layers in a space where you won’t be disturbed for 20 minutes.
*Note* This retreat is suitable for all levels of practitioner including anyone who is new to yoga, but please let us know if you are a complete beginner and see our Terms and Conditions for more details, including any information about food intolerances before booking.
Your Journalling Journey for this week - Day 1
Today we will start by laying the ground for our time together. I’m not sure who said this but I often requote, ‘intention is everything’. An act can be so much more powerful if we set a clear intention for it. To have a clear intention, wish, or desire for the outcome of this course can give us a touchstone to return to whenever we need it.
1) Why did you sign up to this course?
2) What is your intention/goal/wish for the outcome of this course ?
3) Why do you think this course will be helpful for you?
4) Journal around these questions for a minimum of 10 minutes. You may well go off-piste and that is totally fine, you can’t do this wrong.
5) Sit for a few moments with your eyes closed following your breath or feeling what is moving in you
6) Try to stay away from your tech for a few minutes Have a wonderful day. Please remember, we are always open to hearing any reflections you may have throughout this course.
How to use the Breath, Movement and Relaxation Resources
Take your time with each and do whatever fits in with your daily schedule.
Make a space and time that works for you and create a quiet and cosy practice space if possible – anywhere where you can be indisturbed for a few minutes.
There are no particular props needed but have some blankets, cushions, warm layers and warm socks with you so that you can be as cosy as possible.
Each of the practices is just a few minutes long and can be done in one go or split through the day – whatever works for you.
To Begin –
A gentle Somatic Awareness Practice
Breath Awareness –
Two gentle practices to connect to your breath, designed to calm and soothe your nervous system
To Finsih
A Soothing Yoga Nidra Practice
Your Journalling Journey for this week - Day 2
Today we reflect upon where we are at in our life journey! Taking stock is incredibly powerful. Timelines are fascinating. It helps us to see how far we have come.
So with that in mind, let’s get going!
- 1) Think about where you were in your life 5 years ago. Write about that woman for a few minutes, who was she, what did her life look like?
- 2) In that time what have you achieved/created that you are most proud of?
- 3) What have you learnt about yourself?
- 4) Journal around these questions for a minimum of 10 minutes. You may well
go off-piste and that is totally fine, you can’t do this wrong.
- 5) Sit for a few moments with your eyes closed following your breath or feeling
what is moving in you
- 6) Try to stay away from your tech for a few minutes
Your Journalling Journey for this week - Day 3
Today is a little different. Rather than having a specific prompt we will write on what is moving for us.
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List 5 headline thoughts that feel like the topics that are most present in your awareness right now.
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Now pick one of these, try to be bold and pick the one that feels most juicy. (Unless you are having a day when you feel like you need to go gently). The choice is always as ever yours.
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Journal around these questions for a minimum of 10 minutes. You may well go off-piste and that is totally fine, you can’t do this wrong.
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Sit for a few moments with your eyes closed following your breath or feeling what is moving in you
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Try to stay away from your tech for a few minutes
Your Journalling Journey for this week - Day 4
It’s so important to recognise what we do well. Of course it is also of value to know our short comings so we can improve and expand but most women are a bit too good at that! So let’s start with the good stuff.
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What are you good/great at?
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Make a list of minimum 5 things (working up to 10). Journal around them. If you get stuck pick one and journal around that one. If you still get stuck journal around getting stuck!
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Journal for a minimum of 10 minutes. You may well go off-piste and that is totally fine, you can’t do this wrong.
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Sit for a few moments with your eyes closed following your breath or feeling what is moving in you
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Try to stay away from your tech for a few minutes
Your Journalling Journey for this week - Day 5
As we transition over these days together what parts of ourselves can we reclaim and bring with us over this threshold? Lets dig into what parts of ourselves we may deny or have lost connection with….
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Write at least 5 facets of yourself that you have rejected in the past? Or that you may have forgotten about?
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Write half a page on each of these, journal on why you pushed them away? how that makes you feel? and what you could do to reclaim that part of yourself?
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Tip: these facets of yourself may not all be ‘nice’.
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Journal around these questions for a minimum of 10 minutes. You may well go off-piste and that is totally fine, you can’t do this wrong.
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Sit for a few moments with your eyes closed following your breath or feeling what is moving in you
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Try to stay away from your tech for a few minutes
Your Journalling Journey for this week - Day 6
Today is about recognising what we want in our lives that is not yet realised. This is a simple stream of consciousness exercise that we love.
- Write a list of 20 things you wish for, don’t think about it too much just write.
- A couple of examples could be
I wish I had a dog
I wish I was brave
I wish I was earning more money I wish I had a loving partner - Just let them flow onto the page, when you have done it read them back and spend the rest of the session journaling around the ones that feel most poignant for you.
- Sit for a few minutes with your eyes closes following your breath or feeling what is moving in you. Move or dance with the intention of bringing these things into your life….or just dance!
Your Journalling Journey for this week - Day 7
So today we are going to reflect on this week’s findings together as we move towards the solstice. It helps us to really solidify what we have learnt/discovered and how we might take that into our journey going forward.
Day 7 writing prompts
- What have you discovered about yourself this week?
- What have you recognised as an area in your life that you would like to
improve upon? Or something you desire to bring into your life.
- What have you recognised as an area of your life that you feel satisfied
in?
- What aspects of yourself would you love to embrace and nurture more.
- Write a statement of intention for beyond this course and into your
future.
- Journal for around 20 minutes today.
- Sit for a few moments with your eyes closed following your breath or
feeling what is moving in you
- Try to stay away from your tech for a few minutes
About Sonja
is a teacher of all things wellbeing and a bodywork practitioner with over 15 years of experience.Born and raised in Poole, Dorset, Sonja began teaching breath practices and meditation when she was at boarding school aged 9. Since then, she’s proud to have created digital wellbeing resources that have touched many people worldwide.
Through her gentle online program, The Breathwork Foundation Sonja supports people suffering with chronic illness, anxiety, depression, eating disorders and more, helping them to find breath as a resource within themselves for resilience. The Morning Ritual is her members only online sanctuary for anyone called to prioritise their wellbeing as a gentle, daily ritual in the company of good, kind people.
About Sophie
Sophie has been teaching yoga in Reading since 2009 and took her first class at the age of 17.
In recent years Sophie has developed her learning and teaching to include different forms of yoga and movement including Iyengar Yoga, Feldenkrais, FRC (Functional Range Conditioning) and strength training and now likes to mix these disciplines into her practice and teaching.
Sophie teaches Ashtanga at Yoga Reading as well as regular beginners courses and Functional Flow.
She loves to teach outside of the box and empower the practitioner to enjoy their body in movement.
Sophie lives in Brighton when she’s not teaching in Reading and loves sea swimming and dancing. She is passionate about female empowerment and body positivity. You can connect to her on Instagram
About Helen
Director and Founder of Yoga at The Space
Helen has practiced yoga since 1991 and has been teaching for over 17 years. Helen teaches with a gentle, inclusive and encouraging approach and is passionate about supporting students to connect to the energetic and meditative aspects of the practice of yoga, supporting them to develop a resourcing self practice of their own, as a powerful tool for self enquiry.
She is currently furthering her study and knowledge of yoga as a therapeutic practice through the Yogamedicine® advanced training programme as well as continuing her training and exploration somatic movement with Align Somatics.
Helen is particularly passionate about finding ways to make these practices as accessible as possible within the broader community. Her involvement with the Urban Yogis UK organisation is a very important part of this work. Urban Yogis UK provides support to young people and communities by sharing Yoga practices, with the aim is to make Yoga accessible to all so that it breaks down social economic, gender, cultural and any other barriers that prevent people from practicing.
About Gilly
A passionate approach to nutrition teamed with a greedy love of tasty, healthy foods grew Gilly’s idea for Wylde Green Kitchen. She has been vegetarian for over 20 years and more recently has become vegan. Having eaten her fair share of bad veggie lasagnes, out of necessity and curiosity she started experimenting in her own kitchen.
A stint at Cranks in London inspired her to get creative and the birth of her twin boys and the want to nourish their perfect little bodies lead Gilly to a deep love of growing her own organic vegetables and herbs.
Gilly studied Herbalism and was fascinated and amazed at how plants can heal and facilitate change in our bodies. She believes food should be something to celebrate and should not be about deprivation and calorie counting. Nutritious, plant-based seasonal whole foods are guilt free!
Using these resources responsibly
By using these online resources you take full responsibility for yourself and your health and wellbeing. Please look after yourself and make sure that you practice mindfully and safely. It is important that you never force your body or breath or push into pain or discomfort as you practice. Make sure that the environment that you are in is suitable for practicing in with enough room to move around safely. Yoga is ultimately a practice for self enquiry and awareness and these resources are here to support you, as simple tools for health and wellness. We are all beautifully unique in our bodies and felt-sense experience. If you have any injuries or medical conditions, we would also recommend checking with a doctor or medical professional for their advise before attending any yoga classes, retreats or workshops.
We have put a lot of love, time and energy into creating our resources library and hope that you enjoy exploring it but we kindly ask that you keep this for your own personal use and don’t share this link or your log-in details with anyone else.
Thank you.