21 Days of You - Heart Opening Flow with Tilom

<<0>> - Namaste, hello, doTERRA lovers.

<<4>> And welcome to day 21

<<8>> of this self-care
programme from Tenerife.

<<12>> My name is Noun, and I am
grateful and happy to see you.

<<22>> Before we start, make sure you have

<<25>> your doTERRA blend, Balance, with you,

<<30>> your mat, switch your phone off,

<<35>> switch the moment on.

<<38>> And you can also get

<<42>> support, like a pillow
underneath yourself,

<<46>> to come and start with me today

<<50>> in a comfortable sitting position.

<<56>> I invite you to take one drop

<<59>> of the Balance blend

<<71>> and apply it on your feet.

<<81>> Mm.

<<86>> This loving, moody, warm creation,

<<95>> it immediately connects you

<<99>> with your stillness,

<<102>> with the calmness.

<<109>> It provides stability,

<<116>> brings harmony to body and mind.

<<129>> Very relaxing start

<<133>> of our practise.

<<142>> Bring yourself then in a crossed leg

<<147>> or long leg sitting position.

<<153>> Place your hands on your knees

<<155>> and close your eyes.

<<160>> Arrive on your mat inspired, touched, and

<<171>> balanced by the Balance blend.

<<179>> Dive into this moment.

<<182>> Have a look inwards.

<<185>> Take the chance to be present,

<<189>> to be you

<<190>> in the here and now.

<<199>> Connecting to your breath
is the next invitation.

<<207>> Listen to your breath. Feel it.

<<218>> Feel also that your spine is growing

<<221>> and your shoulders can relax.

<<224>> And please make sure
during this heart opening

<<230>> exercises to respect your boundaries,

<<237>> to listen to yourself.

<<242>> And then gently open your eyes.

<<247>> A simple smile

<<252>> can be the start to open your heart

<<256>> and to be compassionate

<<261>> toward others and towards yourself.

<<265>> Open your heart

<<268>> means open your mind.

<<272>> And I invite you now

<<275>> to form the Lotus Mudra,

<<280>> like this, and place it
in front of your heart.

<<288>> This mudra,

<<292>> strengthens your heart chakra.

<<297>> It opens the fields, the connection.

<<307>> it provides love,

<<312>> compassion, and peace.

<<320>> The affirmation in this Mudra,

<<325>> I love myself.

<<330>> I take care of myself.

<<344>> Next invitation is

<<348>> to place hands on your shoulders

<<351>> and we start some nice
circles with the arms.

<<358>> To the front, to the sky,
to the back, and downwards.

<<363>> Five times in this direction.

<<369>> Five times in the other direction.

<<382>> Wonderful, next movement.

<<385>> One arm up,

<<386>> one goes down, and change.

<<392>> Gentle opening of the shoulders, gentle,

<<397>> connect to open your heart space.

<<403>> And then we can, if you're able to,

<<407>> activate the movement
a little bit backwards.

<<410>> Yes, opening, can happen.

<<416>> One last time, and then we
bring the arms to the front.

<<421>> Thumbs backwards, open,

<<425>> and close, like this.

<<429>> Relax the elbows. Your spine is upright.

<<433>> We do this together

<<437>> five more times.

<<443>> Natural breath.

<<448>> The invitation is to breathe
in and out through your nose.

<<453>> Open your arms two more times, fantastic.

<<458>> And then we're going to bring
the arms in this position

<<461>> and then I invite you to round your back.

<<464>> Maybe the elbows are happy
to touch in front of you.

<<468>> And then we're going to
open. We're going to expand.

<<472>> And we even allow to look into the sky.

<<477>> And now we're going to
round again, activate

<<488>> the movement of the spine.

<<490>> Activate the opening of the heart space.

<<495>> Be gentle, be

<<499>> connected with your heart,

<<502>> and feel how far

<<505>> you are happy to move, right?

<<511>> Be gentle with your neck. Be careful.

<<515>> And enjoy four more opening

<<519>> and closing movement.

<<534>> Always able to smile.

<<536>> That's very important in all my teachings.

<<541>> Shoulders relaxed, mind relaxed,

<<545>> and your heart is happy.

<<551>> Let's give it a shake.

<<554>> And then place your hands on your knees,

<<557>> and we're going to do
some nice circles here

<<561>> before we move on to the next asana,

<<565>> to the next position.

<<568>> You have started in your
favourite direction.

<<571>> And also, yes, let's change
the position of the feet.

<<575>> Very good idea, and the direction
of your circles as well.

<<592>> Natural breath is guiding you.

<<597>> And if the sun is too strong,

<<599>> make sure you're going to
put your oil in the shadow.

<<602>> And we are going to change the position

<<605>> to the all-four on your mat.

<<611>> Now place your hands to the front,

<<615>> relax the feet

<<618>> in the back.

<<620>> And very gentle,

<<623>> you start to sit back in the direction

<<627>> of your heels,

<<630>> and you allow the upper body to go down.

<<636>> You allow your shoulders to open.

<<640>> You allow your heart to open.

<<646>> You allow yourself

<<651>> to breathe and surrender.

<<659>> With every breath,

<<661>> melting can happen.

<<663>> Mm, with every breath,

<<668>> you can connect more

<<671>> with your heart.

<<676>> In through the nose

<<679>> and exhale through the nose.

<<693>> Enjoy staying in this position.

<<700>> Feel the quietness,

<<702>> the stillness, the peace.

<<709>> And feel that your heart

<<712>> can now open a little bit more.

<<717>> Ready to gently, slowly roll yourself up

<<722>> to all-four regular position,

<<726>> round your back into cat,

<<730>> and enjoy one time in
the opposite direction.

<<740>> Next step will be

<<743>> with the right foot to the
front, so to the very front,

<<748>> so that your foot is underneath your knee

<<751>> or even in front of your knee,

<<753>> and then you can bring
your arms to the back.

<<756>> I show you some options here

<<758>> to open your heart like
this, shoulders downwards.

<<762>> Make sure your head is in a nice position.

<<766>> Second option is you bring
your arms to the side.

<<769>> Yeah, allow your hips
nicely to open here as well

<<773>> while your heart is opening.

<<775>> Thumbs to the back as we

<<778>> prepared in the beginning in the warmup.

<<782>> Or the third variation,

<<785>> more intensive, would be
to bring your arms up,

<<790>> lean backwards, stay
connected with your breath.

<<803>> Enjoy whichever variation

<<805>> is creating happiness and heart
opening for you right now.

<<815>> One more, deep inhalation, exhalation.

<<818>> And then bring your arms down,

<<820>> landing with your hands on the neck,

<<822>> and it's time to change the legs.

<<826>> Left leg to the front,

<<828>> arms to the back would
be the easiest position.

<<833>> I also show you that you can
intertwine your fingers behind

<<838>> and stretch your arms backwards.

<<840>> Wow. Very nice.

<<843>> Or you decide to take this position,

<<847>> relax your elbows.

<<849>> Remember to relax your right hip now.

<<854>> Remember to have the foot

<<857>> underneath the knee or
a little bit in front.

<<860>> Or you want to go

<<863>> for the full,

<<865>> beautiful, graceful position
of opening the heart,

<<873>> opening the mind.

<<877>> And don't forget to smile.

<<891>> Enjoy enough deep
inhalation/exhalation here

<<896>> and then gently bring your
hands back on the mat.

<<900>> Place the front foot back.

<<904>> And from here, we're going to gently,

<<908>> slowly allow the hip

<<912>> to sink down.

<<915>> Powerful arms, a good awareness

<<920>> that between shoulders and
ears, you have enough space.

<<926>> And if you feel some
tension in your lower back,

<<930>> lumbar spine, I invite
you to create more space

<<934>> between your feet right now.

<<937>> So feel the opening happening

<<941>> in the front side of your body

<<944>> while your arms are
powerfully supporting you,

<<950>> your shoulders downwards.

<<951>> And then if you have the capacity,

<<955>> you can even look a little bit more up

<<959>> into the blue sky.

<<962>> Make sure your head

<<965>> and neck are in a happy position.

<<971>> Deep breathing into the nose,

<<974>> out to the nose.

<<976>> Deep connection, stability.

<<980>> All the qualities and
the love from the blend,

<<985>> Balance, is helping you right now.

<<999>> Take another deep breath here.

<<1005>> And very gently lift your hips,

<<1010>> create some space between your knees,

<<1014>> and we are going to sit back for a lucky

<<1018>> and sweet moment

<<1021>> in the opposite direction.

<<1025>> I like to call this the Happy Package.

<<1030>> You know, it is called the Child's Pose.

<<1036>> Stay connected with your heart.

<<1039>> And I invite you to breathe even deeper.

<<1045>> Give a nice massage to your organs

<<1049>> and feel that you're safe,

<<1052>> protected, and loved.

<<1060>> Let go, and breathe.

<<1069>> Yes, it feels very warm

<<1075>> around your heart space now.

<<1082>> I invite you to take your heart

<<1087>> away from the mat,

<<1089>> unfold into the all-four position.

<<1093>> Take the toes now and lift the knees.

<<1098>> And let's enjoy

<<1101>> for some movements

<<1104>> of the Running Downward Dog.

<<1116>> And then jump, walk,

<<1120>> or fly with your feet

<<1125>> through the middle of your mat.

<<1127>> Allow your upper body

<<1130>> to really relax in this position,

<<1134>> to really enjoy this forward bend,

<<1138>> and then with your next exhalation,

<<1141>> activate your powerful core

<<1144>> and gently, slowly roll up,

<<1148>> take your time

<<1150>> to arrive in the standing position

<<1155>> of these wonderful exercises..

<<1158>> Placing the hands in front of your heart.

<<1163>> Close your eyes.

<<1167>> Be balanced. Be connected.

<<1169>> Be in your stability.

<<1180>> Yes, there is a smile

<<1185>> much bigger than in the beginning

<<1187>> of this little practise.

<<1192>> Yes, there is a heart,

<<1197>> which is so, so, so, so, so, so happy,

<<1201>> fulfilled, and grateful right now.

<<1208>> Thank you so much for participating.

<<1212>> If you have any questions

<<1214>> or comments, I'm happy to answer you.

<<1218>> And, remember, your heart can trust,

<<1223>> your heart can relax,

<<1227>> and your heart can move, namaste.