Hi! My name is Cha Wilde and I will be guiding you through a practice designed to help you focus on your sensations, relax, and find joy in the present moment. We'll flow through stretches, twists, and various poses like staff pose, butterfly pose, forward folds, and child's pose. Throughout the session, we’ll emphasize mindfulness, welcoming your thoughts and feelings, and discovering the beauty in each experience. We’ll finish with a closing meditation, and I’ll send you my well wishes. Introduction We begin with an opening sequence of poses and stretches. Start in staff pose, point and flex your feet, engage your leg muscles, and intentionally shake your body. The goal is to bring awareness to your legs and loosen up your body. 00:01:49 -- Contrasting Energies Now, let’s explore contrasting energies. First, bring in flow, softness, and relaxation with gentle wiggling and shaking. Then, shift to a more structured approach: lengthen your spine, engage your core, and find a focused gaze. 00:03:03 -- Forward Fold and Turtle Pose Move into a forward fold, hinging at the hips and reaching towards the floor with your chest. Feel the stretch in your hips and the lengthening of your torso. Transition into a rounded spine position, like a 'little turtle,' and welcome any sensations or thoughts that arise, embracing them without judgment. 00:05:34 -- Twists and Child’s Pose Next, let’s do some gentle twists to the right and left. Follow with child’s pose, spreading your fingers wide, enjoying the present moment, and finding something beautiful to focus on. 00:07:42 -- Closing Sequence For the closing sequence, take a seated position with your hands in prayer behind your head. Breathe into your armpits and the back of your rib cage. Return to a seated position, feeling the power in your core and softening your jaw. We’ll end with a closing meditation. I’ll send you my gratitude and well wishes as we conclude today’s session. ------------------------ ✨ Welcome to Cha Wilde’s YouTube channel dedicated to healing. Through yoga classes, guided meditations, and casual talks, Cha shares her experience with somatic practices, spirituality, and well-being. Cha’s teachings are informed by her own training and practice in yoga asana, Tibetan Buddhism and Internal Family Systems. Cha Wilde is a Multi-Passionate Artist, Inner Freedom Guide, Internal Family Systems and Trauma Informed Healer & Coach, 16yr Master Trained Yogi (E-RYT 200) and Somatic Meditation Teacher, 24yr Daily Journaler, Laughter Yoga Leader, Master of Theology from the University of St. Andrews. On this YouTube channel, Cha is currently sharing tiny yoga classes and guided meditations, 15min or less, integrating mindful tantric movement with somatic IFS yin yoga & teachings from Tibetan Buddhism. Cha values freedom, creativity, playfulness, presence, community, & deep connection. Dive into her world: https://chawilde.com/ Cha teaches naked yoga classes. These are available for members of her online studio: chawilde.com/studio-membership Cha is also a singer, songwriter, music producer, writer & abstract painter. Explore her artwork & teachings about freedom of expression on her other YouTube channel:    / @iamthewilderness   This channel is a space of inclusivity and positivity. I encourage everyone to join in conversation, share kindness, ask questions, and cultivate an attitude of gratitude. All your parts are welcome here. These videos are just the beginning of a much larger journey. If you would like to train with Cha privately or schedule a 1:1 IFS healing session, send her a message through her website: https://chawilde.com/contact