Jenn Wooten Be Unbothered

- We'll begin our
practice seated today.

We're gonna start our practice
with a little bit of tapping.

You may or may not be
familiar with this practice,

but we're just tapping all
along the trigeminal nerve of

the face to help
regulate the nervous system.

So we're gonna begin
just tapping at the hairline.

You can have your
eyes closed or open.

And we're
gonna tap from the ears

all the way up
to the crown of the head.

I'm gonna create a
really steady percussion here,

not too hard,
but also not too soft.

And then we're gonna move
right over the eyebrows

from the middle of
the brow to the temples.

And notice your breath,
start to slow it down,

just undoing

any tension of the day.

And then from your temples,

we'll move underneath our
eyes to the bridge of our nose.

Just a couple of
times in each direction.

And then we're gonna go
under the nose,

above the lip.

And then we'll move
around and under the lip,

above the chin.

And then we'll
go back to the jaw.

Spend a little bit
of time with the jaw,

see if you can let your molars
in the back of your mouth have

a little space between
the upper and the lower.

And then we're
gonna take our fingertips,

we're gonna do a little tapping
underneath the collarbone.

So from your
sternum all the way out.

And this is just
a regulation tool

that you can use at any time,

just to bring yourself back
into present moment awareness.

And then we're gonna
take really loose fists

and we're gonna
come around to just the

mid-back of the waist where
the kidneys and the adrenal sit.

So you'll find this,

the smallest part
of your waist and back,

and you're just
going to take loose fists.

It can feel nice to round
in if that feels good for you.

We'll do a little percussion,
a little tapping there.

And then release,

and just notice new
sensation in your body.

So we'll start
our movement practice

with a simple spinal twist.

Root through your sitting bones,
inhale, stretch up.

And exhale, we're gonna
twist over to your left side,

right hand to left knee,
left hand behind your back.

Push down through
your sitting bones,

lift up through your spine,

reach up to the
back of your head.

Take your gaze over one
shoulder

and then the other.

And then bring your
gaze to the middle.

You're gonna hold
firm with this right hand.

We're gonna
bend our right elbow,

so feeling a strong cross body

connection from
right hand to left knee.

Stretch your left
hand up to the sky.

And take your left hand
to the base of your skull.

You're gonna push
back gently here.

Now draw your
right shoulder back,

stretch your left elbow up,
and just notice the space

between your right knee
and your left elbow.

Take an inhale,
and with your exhale dip down.

Inhale, come back
up through center.

Let's do that twice more.

Exhale, dip down.

Inhale, back through center.

One more time.
Exhale, dip down.

And let's come around to center.

Take your left elbow under,
right elbow over.

You're gonna give yourself
a hug here for just a moment.

Draw your
shoulder blades down, lean back.

Front ribs to back ribs,
round in, elbows down.

Think Cat Pose here,

stretching through
the back body,

opening up to the
back of your lungs.

We'll do that twice more.
If you'd like,

you can bind
your hands in Eagle Pose.

Round in, dome your upper back.

Come back up through center.

One more time, round in,
dome your upper back.

And back through center.

Drop your arms.

Notice if there's any
more space in your breath.

Take a breath in.

And take a breath out.

Inhale, stretch
your arms up overhead.

Let's do the other side.

Left hand to right knee,
right hand behind your back.

If you'd like, you can switch
the cross of your legs here.

Now push down
through your sitting bones.

Reach up through
the crown of your head.

And hold firm with your
left hand, bend your left elbow.

Now stretch your
right arm up to the sky.

We'll take our right
hand behind our right head,

push back gently.

You're gonna stretch
your right elbow up,

left shoulder back.
Take an inhale.

Notice the space between
your right elbow and left knee.

With your exhale, dip down.

Inhale back to center.

And exhale, dip.

One more.
Inhale back through center.

And exhale, dip.

And then come on through.

Let's take our
right elbow under,

left elbow over,
give yourself a hug.

And we'll round in,
dome your upper back.

Come back through center.

You can continue this
or find Eagle, Garuda.

Round, dome in.

Come back through center.

One last time.

Come back through center.

And pause.
Release your arms.

Notice a new space.

You can move your
head a little side to side.

Move your spine.

Just taking up any new
space that we find in the body,

expanding your
breath inside of that.

So we'll come down to our back.

We're gonna come onto our sides.

So if you'd like
to have a blanket handy

or support underneath your hip,
you can slide a blanket

right underneath your
pelvis here to begin.

Let's begin just
by taking up space.

Arms wide, legs wide.

Stretch out into
starfish all directions.

Reach out through your fingers.

Reach out through your toes.

I'll find a little
movement in the hips here.

Bend your right knee.
Set your right foot.

You're gonna
drop your right knee in

and then open
your right knee out.

Let's do that a couple of times.

Just this one leg
windshield wiper here.

Right leg out.

Right leg in.

One more time.
Right leg out.

And right leg in.

And then stretch
your right leg straight.

Gonna bend our left knee and
take a windshield wiper here.

Left knee in.

Left knee out.

Left knee in.

And left knee out.

And left knee in.

And then come
back to that starfish.

We're gonna take
a side body twist.

Stretch your arms
right by your ears.

You're gonna keep
your heels on the ground,

but your feet can turn
to each side as we turn.

So we're gonna turn
our toes to the right.

You're gonna roll
to your right side.

Stretch your
left arm all the way

across your body
and just pause here.

Now as your left hand
comes onto the ground,

draw your front ribs
towards your back ribs.

You're gonna lift your low belly
like you've got suspenders on.

And then come back to center.
Left arm by left ear.

Let's do the other side.

You're gonna turn
toes to the left.

Roll to your left side.
Right hand comes to the earth.

Now draw your front
ribs to your back ribs.

Lift your low belly like
you've got suspenders on.

And then come on back to center.

Now we're gonna carry this into

something that
I call Scissor Pose.

So we're gonna roll
again to our right side.

Now stretch your left hand as

far away from your
left shoulder as you can.

We're moving
across the diagonal here.

You want to feel as much space

as you can from your left
fingertips to your left heel.

Now your right toes
can be on the ground,

but your left leg is hovering.

Really stand on this left foot.

See if you can reach as far
as possible across the midline.

Left fingertips move forward.

Left heel moves back.
Lift your right ribs.

Lift your low belly like
you've got suspenders on.

And now slide your left hand in.

We're gonna come
into simple spinal twist.

Left knee is going
to come to your belly.

We're gonna open up.

Left hand can come to your chest

or reach out
through your left hand.

Just dropping
into Reclined Twist.

You can move your head
from side to side here.

And we'll come back to center.

Reset your hips.
Reset your feet in the middle.

Let's extend back
out into that starfish.

Arms wide, legs wide.

We're gonna roll to
our left into scissor.

Right hand now reaches across

and up past the front
right corner of your mat.

Now put your left toes,
pinky toe on the ground.

Reach out through
your right fingertips.

Reach out
through your right heel.

And we'll pause here.
Just a few breaths.

Get as long as you can from
right fingertips to right heel.

You can lift your left ribs.

And now from here, slide
your right hand into your chest.

Bring your right knee
up toward your belly.

And stretch your
right arm back behind you.

You can either bring your
right fingertips to your chest

or bring your
right arm up and out.

You can roll your
head from side to side.

And we'll come back to center.

Reset your feet.
Reset your hips.

We're gonna take that
Scissor Pose one more time.

We're gonna take it
as a dynamic movement.

So what you'll feel here
is some moving across the

diagonal of the body
and across the midline.

You'll feel a little core work.

Take both legs
straight and wide.

Take your arms wide.

We're gonna roll
to our right side.

Take your left hand across
and reach out across the diagonal.

Put your right pinky toe down.
Kick your left leg back.

If this pose is new to you,

know again, it just can feel
a little wobbly at first as you

learn to engage
through your center.

Be gentle and tender and
curious with your movements.

Now from here,
we're gonna bring our

left hand in and
left knee up to left elbow.

Kick your
left leg back in space.

Left knee up to left elbow.

Kick your
left leg back in space.

Now if you want to add on here,
left knee to left elbow,

we'll open out
through our chest,

knee comes across, elbow back.

And then you're gonna
reach across the midline,

left arm straight,

left leg straight
in opposite directions.

Knee to belly, rotate.

Kick across the midline.

One more time.

Knee to belly, elbow back.

Kick across the
midline and come back.

Take a big breath in
and release your breath.

Let's do that to the other side.

Legs wide, arms wide.

I'm gonna roll
to your left side,

reach out through
your right hand.

Left leg forward,
right leg back.

Feel your pinky
toe on the earth.

Reach out from your right
fingertips to your right leg.

And now we're gonna
slide our right hand in.

You're gonna bring your
right knee into your belly.

Kick your right leg back.

Extend your right arm out.

Right knee to belly.

I'm gonna add right hand
to right shoulder to come in.

So that twist and
then into Scissor.

Right leg forward,
right arm forward,

right leg back.

Right knee to belly.

Right leg back,
right arm forward.

Knee to belly.
Let's do two more of those.

One more.

And then come on
back to your back.

Reset your feet.

And we're gonna swing our hips

over to the side and
come on up to seated.

Alright.

We're gonna come into
Deer Pose for just a moment.

You're gonna keep
your right knee forward.

Lean over into
your right sitting bone

and take your left thigh back.

We don't want to feel any
big sensation in the knee here,

so you can always bring your
left leg out in front of you.

You can have your back
toes pointed or flexed here.

And from here,
we're gonna take just

a little bit of movement
from side to side.

So lift your chest and

you're gonna rock from the
left thigh to the right thigh.

Your eyes can close here,

but I encourage you just to
have a soft gaze as you move.

A lift of your chest
and a lift of your throat.

And then come on back to center.

Pause.

Take your right hand just
underneath your right shoulder.

We're gonna do a hip lift here.

You're gonna lift your pelvis

as you come up and
stretch your left arm up and over.

And then we'll come back down
to seated, back into Deer Seat.

And for just a few breaths,
we're gonna bow forward here.

You can bring your
forearms down to the ground.

You can have a block resting

under your forehead
if that feels good.

Your weight will naturally
shift over to the right.

You can let your spine
shift over to the right.

Just feel the earth below you.

Let's do one straw breath.

You'll inhale through your nose.

Breathe out through pursed lips.

And we'll come back up.

We'll bring our left knee
forward and our right knee back,

coming into Deer seat.

Again, this is
naturally asymmetrical.

Your left sitting bone
will be down,

but you might feel your right
sitting bone a little lighter,

a little lifted.

We're gonna take some
small rocking movements,

not even a half circle,

maybe just a
quarter of a circle here.

Lift your chest.

Eyes softly open.

If you'd like to just find a

strategy to turn
off the ruminative mind,

we call it the
default mode network.

It's sort of
always playing our story.

You can open your eyes softly
and look above eye level.

Look around.

Just giving a little bit of

feedback to the nervous system
that there are more important

things to notice

than what's
spinning in our head.

And then come on back to center.

You'll plant
your left hand down.

We're gonna take our hips forward

and right arm up and over.

Come on down.
Pause.

We're gonna keep
our right knee back and

we'll finish our Deer Pose
here by folding forward.

You'll come down to your

forearms for just
a few breaths here.

Just let your hips naturally
slide a little bit to the left.

Let your spine slide a
little bit to the left.

And then we'll close this pose

with one straw breath
in through your nose,

out through pursed
lips down into the earth.

And come on up.

Let's bring this
right leg around.

If you'd like to come
up onto a blanket to sit,

you're welcome to
find a comfortable seat.

We've been doing a lot of

practices that
stimulate vagal tone,

and vagal tone is an indicator
of a resilient nervous system.

So we'll close our practice

here with something
called Bhramari breathing.

Bhramari breathing
vibrates the vocal cords,

vibrates the
glossopharyngeal muscles.

So we'll just begin with
that sweet humming sound that

we hear at the end of "Om"

when we're
chanting "Om" together

and we'll do just a minute
of these breaths together.

Let's take an inhale.

(hums)

Let's close by
bringing our palms together.

And as we bow in gratitude

for the earth that's holding us,

where all of our
abundance comes from,

to these bodies that move us,
that house us,

move us through
this lived experience,

to these lungs
that are breathing,

these hearts that are beating,

we give thanks.

Thank you for practicing today.

(light music)