Flow Podcast

 Tender Spring

This is a brief taste of what this week at Flow was like.
While it is in no way a substitute for joining us in our space, it is something for those unable to attend or for those who would like to revisit certain of the practices at home.

I have recorded a 30minute podcast which guides you through some movement & meditation.
If you are pressed for time, you may want to skip to certain parts - I have put time markers on the scripted sections below.
I can recommend the Relaxation & Visualisation at 18min which at just 10 minutes length will serve you well.

Please remember that this is my original work which I offer freely for your upliftment & enjoyment.
Should you share it please make reference to Flow by linking to this blog post and/or my website, https://charisselouw.wixsite.com/flow, & consider making a small donation -- I have included my snapscan barcode below. I am also on PayPal at paypal.me/GoFlow42

Take a Deep Breath and come on in...the water's lovely! 

 Winter Poem (30seconds)

by Nikki Giovanni

once a snowflake fell

on my brow and i loved

it so much and i kissed

it and it was happy and called its cousins

and brothers and a web

of snow engulfed me then

i reached to love them all

and i squeezed them and they became

a spring rain and i stood perfectly

still and was a flower

Warm Up:(1:14)

Long swings, stretches, humming & tapping, vowel sounds.

Laughter Yoga: Very Good Very Good Yay!

Talk/Listen/Share: (6min)

Share a childhood object/memory:

Yoga Asana: (8:15)

Lion pose, pose of the child, butterfly pose, rockin 'n rollin, happy baby pose, sleeping abdominal  

Create: (14:05)

Flower crowns

PranaYama/Breathing: (15:44)

3 rounds bhramari/bee breath

Yoga Nidra/Visualisation: (18:16)

Be warm & comfy

Journal and pen next to you

Progressive Relaxation, eyes closed, body relaxed, mind travels from place to place in the body, releasing tension, thoughts come & go, afterwards free writing, don’t check yourself, let it Flow!

Progressive Relaxation

Visualisation:

It’s a beautiful Spring day – not too hot, not too cold, just right – the air is perfumed with spring fragrance, a gentle breeze moves through the meadow in which you find yourself.

The meadow is full of colour – spring blossoms as far as the eye can see. A bright blue sky. Bird song. Your heart is light and filled with joy because you are meeting someone you love. As you move through this meadow you gather blossoms – a posy for the one you love.

See the bright yellow daisy, the white snowdrop, the pink jasmine, purple lavender, the green meadow and the blue sky.

There in the distance you see a small child, the child is busy making something.

As you near the child you know this is who you have come to meet on this beautiful day.

The child is making a daisy chain.

The child looks up at you and it is your own self.

You embrace and sit together.

Free Writing (29)

Homework:

In your journal:

Every day write a tender love letter/note/haiku/draw a sketch/pick a spring blossom for your little self. 

What is your Love Language? Gifts, Acts of Service, Kind Words, Touch, Time?

It only needs a few moments & the intention to Love.

Then, nurture others -- tender heart to tender heart

Music Credits: 

Song for Nomsa by Eric Van Der Westen & Louis Mhlanga

Niani bagne Na off "Acoustic Africa" album 

With This Love by Peter Gabriel off "Passion" album 

Du Lahka by Mari Boine 

In Dreams by Jai-Jagdeesh