23rd July live event

Let's do the same there. Plié, relevé, up and down. Good, well done. Squeeze your glutes at the top. This is what this is all about. 4 more. Good. 3, 2, and 1. Excellent.

Good.

Bring the feet together and we're going to pulse for 8. Hands on your waist. 8, 7, 6, 5, 4, 3, 2, 1. And up. 8 again. 8, 7, 6, 5, 4, 3, 2, 1. Excellent. Now back to our first position. We're going to do something known as Arab Nice and tall, and we're going to take one leg back in a diagonal shape, and we're going to lift it up and pulse in it for 8. So we're going to lift it up for 8, hold it there, and we do it again. So nice and tall, elegant long limbs, and let's lift it. And 8, 7, 6, 5, 4— good— 3, 2, and 1. Hold it there. Bring it back down, and let's do another 8. 8, 7, good, 6, 5, 4, good, 3, don't stop, 2, and 1. Hold it there and down. Wonderful. Staying in your first position, other leg. Let's do this. 8, 8, 7, good, 6, 5 4, 3, I'm seeing it, 2, 1, hold it. Just like you, you can do 8, bring it down, and 7, 6, 5, 4, 3, 2, 1. Whoa, that's fantastic! Back to your first position, all over again on the leg. Arabesque, nice and tall, and lift, 8, 7. We're really working the top of the thighs, okay, the cheeks right at the back. Good. 2 more. And 1. Hold it there. Let's do that. 8, 8. Good. 7, 6, 5, 4, 3, 2, 1. Hold it there and relax. Let's change legs, staying in that first position, nice and tall. Bring the legs back and lift. 8, 7, 6, 5. Good. 4, 3, 2, 1. Hold it there, bring it down. 8 more, your last 8. 8. These are going to give you nice peachy, peachy, peachy bums. Good, keep going. And 1 and 2.

Hold.

That was your last Relax. Wow, excellent! Now bring your chair to the side, and we're going to do some nice long moves. We're going to do some leg kicks, and what we're going to do is point our legs. So point your toes nice and long, take the arms up into the air. Good. And then you're going to kick the legs back and your arms are pointing forward. Yeah. And when we finish that, we're going to bring it down, our toes and then we're going to draw a beautiful smile, shaping those glutes. So let's do that for count of 8. I'm just going to start off slow first. So straight up in the air and lean over. Okay, now let's speed it up for me. 1, 2, 3 4, 5, good, 6, 7, and 8. Take it back, hold it there. Drop the foot, hands on your waist, and draw a lovely smile for me, just like this. And let's do that for 8. Here we go. And 1, good, 2, Draw it back. 3, good. 4, 5, 6, excellent. 7, 8, well done. And let's do that all over again. 1, 2, 3, 4, 5. 5, nice and long. 6, 7, 8. Good. Drop it down. And 1, 2, 3, 4, 5, 6, 7 and 8. Well done! Walk it out. Excellent. Bring that chair onto the other side. We're going to do everything on the opposite side. Toes up, legs up, arms nice and tall. 8 leg kicks. And 1, 2 3, 4, 5, 6, 7. One more. 8. Drop the toes down, hands on your waist. And 1, draw that smile. 2, 3, 4. Good. 5. 6, 7, squeeze your glutes, and 8. Excellent. Let's repeat that again. 1, 2, nice and long, 3, 4, excellent, 5, 6, long arms and legs, 7, and 8. Smile. 1, draw it with your legs. 2, 3, 4, 5, nearly there. 6, good. 7 and 8. Well done, good job! That's the end of your booty bar.

Hello and welcome to today's breathing and meditation session. Today's breathwork is called Progressive Muscle Relaxation, and it's been scientifically shown to reduce pain, promote relaxation, to trigger the vagus nerve, and have a whole host of benefits mentally and physically. So let's go through the process now. Just put your hands loosely on your lap with your palms facing upwards, and we can begin by closing your eyes. And let's take a slow deep breath in from the stomach, and breathing out slowly through the nose. Another deep breath in, and breathing out slowly through the nose with a smile. And now just feel into your feet and your ankles. We take a deep breath in. Tighten up your feet, tighten up your ankles, squeeze your feet, and let go through the nose. And release your feet, relax your body, relax your feet, enjoy that little bit more relaxed feeling you feel. And now feeling into your legs, your lower legs, your knees, and your thighs. Let's squeeze those legs now. Take a deep breath in, squeeze the legs. Squeeze the muscles in your pelvis. Hold and breathe out through the nose and relax your legs. Relax the pelvis. Enjoy the relaxed feeling that comes. Now let's tune into our stomach and our abdomen. Let's breathe in, tighten your stomach, push your stomach in, tighten your abdomen, tighten the anus. Hold. And breathe out slowly through the nose. And notice the relaxation that flows. Become aware of your hands and the muscles of your arms. Let's take a slow, deep breath in and tense up your fists, your shoulders. Tense them up, tense them up. Take a deep breath in again and let go. Loosen your hands, loosen your shoulders. Smile and notice the sensations in your body, the muscles loosening up and opening up, feeling looser and more relaxed. Let's become aware of our face muscles. Let's breathe in. Let's tighten our face muscles. So screw up your face, tighten your eyes, your cheeks, your mouth. Hold it there. And breathe out slowly through the nose. Loosen your eyes, your cheeks, your mouth, noticing the sensations in your body, in your legs, deepening into the relaxation more and more. Keeping our eyes closed. Let's now enjoy today's meditation.

Let's take a slow, deep breath in with a smile. Hold the breath. And breathe out slowly through your nose without rushing. Let's take another slow, deep breath in. Hold the breath and breathe out slowly through the nose. Let's become aware of the sounds all around us. We can be contented with whatever is in our environment right now. Become aware of the subtle sensations in your body. Any stiffness or tension, we can accept it all. Being contented. With all the sensations in your body. Take another slow, deep breath in with a smile. And as you breathe out, feel the contentment within you. Observe the flow of your breath now. Being in harmony with your breathing. Your breath flows in and your breath flows out. If your mind wanders, if your mind is busy, you can just take a slow deep breath in and gently bring your mind back to observing your breath. The mind is always wanting something. Contentment is when we let go of wanting anything. When we feel complete in the present moment. Become aware of your thoughts, any regrets about the past or worries about the future. The past has gone. Be content with your past. The future is not in our control. Be content with whatever will happen in the future. Contentment and peace is our very nature. Contentment comes when we're grateful for what we already have. We have been given so much by nature. Let's feel grateful for all that nature has given us. That is contentment. In this moment, we're not interested in the past or the future. We're not interested in doing anything or being anybody. We are contented with whatever is happening in this present moment, right now. You have now reached the 10-minute mark of our meditation. If your mind wanders, you can take a gentle breath in and lovingly bring your mind back to your breathing. We feel contented when we finally come home. Allow yourself to feel at home right in this moment. Become aware of the sound of the ocean. Subtle feeling of contentment in your whole body. May there be peace in every cell of your body. Take a very slow, gentle breath in and feel the stillness of this moment right now. Breathing slowly and Deeply as you relax more and more. Deep down, you are contentment and peace. Enjoy the peace of your deepest nature. You have now reached the 20-minute mark of our meditation.

Keeping our eyes closed, we've now reached the end of the 30-minute meditation. Just coming back into your body, feeling your legs, tuning into your abdomen, your stomach, and your arms. Let's take a slow, deep breath in from the stomach. And breathe out with a smile. Another energizing breath in and let go. And with a smile, once you feel ready Once you feel complete, you can just gently open your eyes. Welcome back. Well, I hope you enjoyed today's meditation. And once again, please do invite your family, your friends, whoever you think could really benefit from these breathing and meditation sessions, and that can support us in our vision of creating a happier healthier planet. Thank you for tuning in, and we'll see you tomorrow.

Hello and a warm welcome to today's journaling and gratitude session. Let's take a moment just to ground ourselves. So let's take a slow, deep breath in and breathe out. Another energizing breath in, and this time as we breathe out, just sinking into our body, feeling into our arms and legs, fully inhabiting our physical body, feeling grounded in the physical body. Relaxing your shoulders, relaxing any tension or tightness. That's good. And when you're ready, you can open your eyes. Today we're going to be working on a very important important topic, which is self-criticism. And one of the largest personal development surveys ever carried out by the BBC and the University of Liverpool, they looked at what were the root causes of anxiety and depression. And number one, they found it was ruminating on our negative thoughts and negative experiences. And the second factor was self-blame, self-criticism. And so self-blame and self-criticism are so important for our mental well-being, our emotional well-being. And yet it's something that happens just automatically in our minds. So today we want to work with self-compassion, one of the most powerful tools for our emotional regulation. Because self-criticism activates our stress, and kindness restores balance. So let's take our journal today. And let's think about our prompt, which is What is it that I'm being hard on myself about? So just noticing what you criticize yourself about or what you put yourself down about.

Yeah.

And what that voice sounds like. So let's take a piece of paper in our journal and we can title this self-criticism. And let's put a line down the middle of the paper. Yeah, like so, just a line down the middle of the paper. On the left-hand side, let's title that the self-critical voice. Yeah, on the right-hand side, we're going to call this the compassionate voice. Okay, and these could be voices that occur in different situations or different challenges, different interactions. So let's spend a couple of minutes now on the left-hand side just writing down what are some of those self-critical voices that you hear, the harsh ones that you know are not making you feel good about yourself. So let's spend a few moments writing down some of those sentences, some of those voices that you hear in your own minds that are putting yourself down. And sometimes if it's hard to identify those patterns, You can close your eyes and just ask the critical voice to come forwards and just say what it would normally say. How are you getting on there? How did it feel to cathartically let go of these voices which have been in the back of your mind? Really feel like it's letting go because you're putting it down on paper now rather than that voice just going around and around in your head. You're now making it clear that you want to let this go. I guess we've got that on the left-hand side. Now on the right-hand side, how do you you choose to speak to yourself instead. So what is the compassionate voice, the kinder one? How does that sound instead as an antidote to the sentences you've written on the left-hand side? Let's spend a couple of moments writing down the compassionate voice, how you choose to speak to yourself with love and kindness, responding as you would to someone that you love already. And letting the kinder voice take up more space in your mind. Yeah, let's spend a couple of minutes writing that down on the right-hand side. How does that feel to write down a more compassionate voice? Now, what we're going to do, we'll take our pen or pencil and draw a line through the self-critical voice. Of course, you might be doing this on your phone as well if you're using this digitally, a digital journal. But we can draw a line through the self-critical voice, cross it out. And on the right-hand side, let's now read this out with feeling. Read out what you've written on the right-hand side out loud with a sense of really feeling these messages and enjoying that self-compassion. How did that feel?

Felt good, right?

To speak to yourself kindly, compassionately. That's what you deserve. No matter where that old voice came from, it probably came from our past. We no longer want it to hang around, want to let it go and get into the habit of speaking to ourselves compassionately. And of course, regular breathwork and meditation also supports in us being able to do that. Let's finish off with 3 things that we're grateful for. So please write down 3 things that you're grateful for today. Great. Now, if you're someone that needs to remind yourself regularly to speak to yourself kindly because you know that you speak to yourself in a critical way, I take this piece of paper and once again place it somewhere that you can see it each day, perhaps somewhere on your desk, near your laptop. Maybe you take a photo of it and make it a screensaver on your phone to remind you to speak kindly to yourself. It's one of the most important habits that we can foster to help us with our well-being and let go of any worry, negativity. So thank you for watching today. Hope you've enjoyed today's session, and we look To seeing you next time. Bye everyone!

Welcome to Booty Barre. I've taken inspiration from ballet and Pilates in this section to help shape and give you that delicious looking derrière. All right, let's start. You're going to need a chair in this section, so have one. We're going to use it all throughout the workout. Okay, we're also going to be doing two main moves known as first position and second position. Stand with your feet together facing forward, and your first position looks like this. Turn your toes out, heels together, 10 o'clock and 2 o'clock, and that's your first position. Take your