90-Minute Year-End Review Practice for a Tender Heart

A gentle series of practices to review 2023, be present with the longest nights, set an intention/heartfelt-desire (sankalpa) for Winter 2024. Highly recommend all of the props and more than what are listed below to be fully comfortable. Class starts with some gentle, seated stretching and a guided meditation, followed by floor stretches to prepare for a gentle flow series. This series invites you to review the seasons of 2023 as a compassionate observer and is demonstrated by using a chair. Please substitute your own preferred "flow" sequence, with the aim of ease of access to the breath, heart. this may be a fully seated sequence or gentle movement lying on the ground. Please reach out for suggestions if that would be helpful!

Following this review, there is an invitation to pause and journal anything that came up for you during the flow review (colors, feelings without a name, qualities, moments of grief, beauty, joy, etc.). A restorative practice after journaling takes you through the rest of class. The first part of this practice invites you to center the journal responses, Sankalpa or any other invitation or prayer to a higher power (God, Nature, Ocean, Divine Intelligence, Co-Creation), handing over the moment, being present with a long night. The last part of class is an invitation to dream about Winter 2024 between now and the Spring Equinox; not overthinking, but feeling into breath and heart. Trusting in something larger than us, co-creating with your heartfelt desire and heart-centered action.

Recommended props:

• Two blocks
• Yoga mat
• Two or more blankets or full size towels
• Bolster/pillows
• Eye pillow/scarf/clean tea towel
• Sturdy chair
• Journal, pen (Encourage crayons, paints, markers, colored pencils or oil pastels, stickers, make a time of it :-) )
• An object that represents a meaningful anchor to you: in beauty or safety or positive connection. Maybe a stone or a small moment. You can place this somewhere in sight to remind you of this practice over the winter. And for the potential of revisiting any of the practices that feel supportive.
• A candle and/or incense (Please be fire safe and conscious! Lighting a candle at the start of class can help make this feel more like a ritual, letting it burn out or blow it out at the end of practice.)
• Recommended soundtrack: "Dreamy Forest Music" playlist on Spotify or your own similar instrumental or calming music.
• Calming tea or water

Below are journal prompts to consider, choose from, or help create your own from. Let the words flow from your head down into your heart, before out onto the page:

"What is your theme for 2023?"

"What do you want to shed for 2024?"
"What do you want to take with you in 2024?"

What is your theme for Winter 2024, to review at the Spring Equinox?"

In addition, consider using your responses to these questions to help define your own Sankalpa, or intention/heartfelt desire. "San" = "To become with" or "Togetherness" or "connection with Highest Self". "Kalpa" = "To be fit for" or "vow" or "time" or "subconscious mind". Use this practice to develop a North Star, acting a compass for your actions in Winter 2024; how to treat yourself and others. For example, "I am love." "I am enough." "I am courage." And, "All beings are free, liberated, and thriving."

Prayers/Poems Referenced in Practice:

• Opening Prayer - 'Honoring Vigil' in "Prayers for Honoring Grief", by Pixie Lighthorse, OR (2018)
• Poem for Presence with the Current Long Nights - 'Sweet Darkness' in "The House of Belonging, by David Whyte (1997)
• Closing Blessing for You for Your Winter 2024 - 'Beannacht' in "To Bless the Space Between Us", by the late John O'Donohue. [Note: “Beannacht” is the Gaelic word for “blessing.” A “currach” is a large boat used on the west coast of Ireland.] Listen to him read it here through On Being, recorded in 2008: https://medium.com/@onbeing/beannacht-a-poem-8c2c29a4d14e
• Learn more about "sankalpa" and Yoga philosophy, yoga classes, meditation, from Khushi Malhotra, https://khushyoga.com/about/
• Learn more about "sankalpa" and Yoga philosophy from Susanna Barkataki https://www.susannabarkataki.com