Yours to Keep. No Cost. No Overwhelm. Re-use as and when you feel it will help.

 

1: RESET. 2: RECENTRE. 3: RECONNECT.

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🌞 1: MORNING. Morning Yoga Reset (MP4, PDF, JPG) -> A brief sequence to be done in bed before getting up (3-5 minutes). Low resistance, no equipment, & before the to-do list starts. The Locust, Cobra, Baby, and Cow poses were curated to flow, supporting spinal curvature, flex warm up, and gently engage the nervous system. With your energetics, physicality, and quiet focus, these few moves will be a small reset before you leave the room in the morning. Remember to share your thoughts - come to the table in the Reset and Recentre Empowerment Chambers - you have others journeying the same path.

 

✔️ Locust Pose (from belly facing down - lift the feet while drawing the arms back, lifting the chin) works a long abdominal stretch, lower back curve, upper back of the thighs-lower buttocks, shoulders, & neck. Long breathing, slow and deep, focusing, drawing down from the cosmos through the crown chakra, flow it down through the spine, and out the feet into Earth. Then back up co-ordinating with breathing using mental direction of energy.

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✔️ Cobra Pose flows smoothly from the locust (lower feet, lie back down (facing down), and push up from beside the breasts); activates forearms, biceps & triceps in a slow push-up incorporating breast muscles, looking up with a long neck stretch. Continue controlled intentional breathing, a subtle meditative state is established, flowing the energy as the electric breath of your body. Continue as with the Locust, building into a root chakra focal point. Breathing up from deep in Earth, drawing in through feet, up legs, through tail bone (Root Chakra) & circle, spin the sphere, see the red starlight and heal & expand this returning down through the legs down to the Earth - a few breath cycles of this.

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✔️ Baby Pose draws back into a long back-rounding stretch; slightly widen the knees to open the hips and reach long. Should feel your sides stretching. With this pose, use the move to bring you back into your 'seat' in your body, boost your Root Chakra with a direct Earth connection, bypassing going down the legs. These poses activate lymphatic function behind the knees and in the groin, as well as along the neck to the shoulders and armpits. Always retain focus on breathing; intentional work empowers a simple, straightforward move, making it transcendental. 

We throw a little extension into this one by slightly crossing one arm over the other to reach diagonally across, lengthening the side stretch, which is particularly nice because of all the computer work we do. Repeat the other side.

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✔️ The Cow Pose (can sway through Cat pose to counter-point the Baby pose) and really lengthen back into that curve with a focus on hips. A lot of emotion holds here, not always the good ones. Use this time and this stretch to release what's being held here. Somatic function of trauma release can be gentle as it is a split focus, the exercise and breathing, the energetic byplay, as well as the psychological functional work. Caution: Be gentle on yourself, sensitive to yourself. Needs and limits. Feel for your boundaries and work with them, emotionally, energetically, psychologically, and physically. Your spirit and soul are part of this and should remain a part of your holistic wellness path.

 

🌞 2: NOON. A Quiet Recentre (MP4, PDF, JPG 1 & 2) -> We felt the timing for a quick coherence check would be after you've had a solid start to your day, by lunch time, you've likely done a good swath of actions and to-dos on that list. By now, the multiple benefits of box breathing on the nervous system would be timely. 

5-5-5-5 is an easy-to-remember sequence, gently controlling intentional breath activates your energetic, invisible, subtle body. Your breath is your peace; it is your power. Reclaiming this power is Your Recentring.

A gentle meditation (4-5 minutes) is provided to focus your thoughts while practising box breathing. Activating your parasympathetic state calms your system. Ready to take on whatever holds for the rest of your day.

 

🌞 3: NIGHT. Reconnect Reflection (MP4, PNG, JPG, PDF) -> Sacred Geometry is a beautiful universal language of mathematics. Using this imagery during a quiet moment at the end of a day, in conjunction with a healing frequency of 396Hz, will support your meditative function. 

To guide your thoughts while listening to this 8-minute audio, we've provided a Seed of Life with an Infinity image in Root Chakra colours, as you know, colour is also frequency. To heal, charge, and familiarise yourself with your root chakra will take time. Always and continuously run your subtle energy body to Earth from the Root Chakra through the legs, feet, and soil, regardless of location, as we synchronise in resonance with her 7.8Hz (Schumann Resonance), and this is intrinsically related to health. 

Alternatively, you may prefer the JPG with gentle evening wind-down scenes in a four-quadrant format to cultivate a mindset before bed. 

 

Your 3-Day Reset Tracker is a Coaching/Resonance Tool for you to check off your activity, consider the activity, rate the resistance or flow (on separate pages), note body signals, and make micro-adjustments when you have resistance and micro-enhancements when you have flow and glow states.

 

These Guided Worksheets incorporate Lofty Questioning Prompts to maintain a state of mind that attracts empowerment. You will benefit from having a PDF reader (filler) to engage the checkboxes, drop-down menus, and text-type boxes. In some apps, the delineated boxes aren't visible; however, data drops still occur depending on your device and app. Adobe Acrobat Reader has a free version to use; click past the free trial and subscription windows to avoid unintentionally subscribing at a deferred cost to you.

 

We look forward to e-meeting you in the Chambers.

 

 🌹Holding space for your next small step
Nao Wellbeing

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♾️ P.S. There's no right way to begin — breathe, open your kit, and follow what feels right, make it your own, and resonate to your highest frequency.