Yoga with Cha Wilde

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

Hello! I’m Cha Wilde. In this yoga session, and we’re focusing on the throat chakra. We’ll move through a series of poses and breathing exercises designed to open, stretch, and stimulate the throat area. Our practice will include child’s pose, cat-cow, downward dog, neck stretches, humming, chanting, and lion’s breath. The goal is to promote balanced energy flow, enhance self-expression, and deepen our listening through movement and sound vibrations. Pay attention to the sensations in your throat and strive for a balance between speaking and receiving. We’ll finish with shoulder stand, plow pose, and fish pose to explore the effects of compressing and releasing the throat chakra. 00:00:19 -- Introduction and Child’s Pose Welcome, everyone. I’m Cha Wilde, and today we’ll focus on the throat chakra. We’ll start in child’s pose. Feel the sensations in your throat, neck, and spine as you settle into this pose. Adjust as needed, knowing that our physical movements deeply impact our energy flow. 00:03:25 -- Melting Heart Pose and Cat-Cow Let’s move into melting heart pose to stretch the neck and throat further. Notice how deep listening supports a balanced throat chakra. Next, we’ll transition into cat-cow pose, using breath and movement to engage your entire body. 00:08:11 -- Downward Dog and Neck Stretches In downward dog, let gravity help release tension in your neck and throat. I’ll guide you through neck stretches, applying pressure from different angles to ease tension and encourage energy flow. 00:14:52 -- Humming and Chanting Now, we’ll explore humming and chanting exercises to stimulate the throat chakra with sound vibrations. This practice connects with the throat chakra’s role in self-expression and the element of ether. 00:19:20 -- Lion’s Breath Let’s practice lion’s breath, encouraging you to let go of inhibitions and make expressive sounds. This cathartic exercise connects to primal expression and helps release blockages. 00:26:15 -- Shoulder Stand, Plow Pose, and Fish Pose We’ll move into shoulder stand and plow pose, compressing the throat chakra to build energy. Transitioning to fish pose will open the throat chakra, allowing the energy to flow freely. Observe the shift in energy as we release and open the throat chakra. 00:29:59 -- Closing and Reflection We’ll conclude with shavasana, where you can relax and reflect. Listen to your body’s messages and trust your intuition about communication, speaking from a place of deep listening and balance. ------------------------ ✨ 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 video was filmed at the Sunrise Circle Amphitheater near Bolder, Colorado in 2021. Hey, it’s Cha Wilde, and we are on top of a mountain today! Let’s soak in this beautiful connection between the earth beneath us and the sky above while we move through today’s practice. Introduction and Grounding We’re sitting here, feeling the stability of the mountain, grounding into the earth, and opening up to the heavens above. Let’s start by sitting in a meditation seat, feeling our roots extending deep into the ground, finding that connection between stability and freedom. 00:00:52 - Exploring the Chakras We’re going to journey through the chakras today, starting at the root and moving all the way up. As we move, embody the elements—feel the earth in your root, the water flowing in your sacral, the fire lighting up your solar plexus, and the air moving through your heart. Let the energy flow freely through each pose, each breath. 00:16:29 - Standing Poses and Balance Now, into standing poses: Mountain Pose, Tree Pose. Feel the strength in your core, the steadiness in your feet, but also allow for the playfulness of balance. Wobbling is okay! The balance isn’t static—it’s about constantly finding that center again. 00:24:25 - Floor Poses and Backbends We’ll move into floor poses now—Downward Dog, Forward Folds, and backbends. As we stretch, strengthen, and open the body, keep connecting with your breath and engaging your core. Embrace the intensity, feel the fire in your practice, and let go where you need to. 00:28:55 - Relaxation and Closing We’re wrapping up with Shavasana, lying still and taking in the sounds of nature around us. Feel the peace of being here, on top of this mountain. Reflect on how regular yoga leaves you feeling—loose, light, stretchy, present, and deeply relaxed. Stay here as long as you need, soaking in that mountain energy. Namaste! ------------------------ ✨ 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: https://www.youtube.com/@iamthewilderness/videos 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 ------------------------ #yoga #yogaposes #yogaworkout #yogaexercises #yogapractice #yogalife #yogainspiration #yogaforbeginners #yogateacher #yogateachers #yogi #yogini #yogateacherlife #yogagirl #yogalove #yogatips #yogatime #yinyoga #somaticpractice #somatichealing #somatichealing #somatictherapy #selfcare #selflove #selfhelp #bodytransformation #bodypositive #bodycare #stretching #stretch #meditation #internalfamilysystems #ifs #ifstherapy #healingjourney #healingmeditation #healingvibes #healthylifestyle #healer

Hey, it’s Cha Wilde, and I’m so excited to be outside with you today, feeling the sun, the breeze, and all the magic of nature while we move through this yoga session together. Introduction and Setting the Scene Today’s practice is a celebration of simplicity and success. For me, success is wearing a bikini, feeling the sand between my toes, and just being able to take care of myself. Let’s dive into that energy as we connect with our breath, our bodies, and the world around us. 00:01:51 - Warm-up and Vinyasa Flow Let’s start by warming up with some familiar moves—Downward Dog, Cat-Cow, and leg lifts. Feel your body wake up with each inhale and exhale, and connect with the earth beneath you and the sky above. 00:13:34 - Standing Poses and Balance Now, into our standing poses: Warrior, Triangle, Tree. Let’s play with balance—not just physically but mentally, too. It’s okay if you wobble; balance is dynamic and constantly shifting. 00:25:09 - Backbends and Stretches Moving into some deeper stretches and backbends like Camel and Locust Pose. This is where we find that beautiful dance between effort and ease. Listen to your body, push where it feels good, and relax where you need to. 00:31:29 - Inversions and Restorative Poses Let’s flip our perspective with Shoulder Stand and Plow Pose, followed by some restorative goodness—Supta Baddha Konasana and, of course, Shavasana. Find your comfort and let yourself melt into gratitude. 00:35:07 - Closing and Reflections We’ll end with a moment of gratitude. Take a second to reflect on the simple pleasures and blessings that make your day brighter. For me, after this session, it’s paddleboarding and preparing for a fun photo shoot. I hope you continue to enjoy your day in a way that lights you up. Namaste! ------------------------ ✨ 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: https://www.youtube.com/@iamthewilderness/videos 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 ------------------------ #yoga #yogaposes #yogaworkout #yogaexercises #yogapractice #yogalife #yogainspiration #yogaforbeginners #yogateacher #yogateachers #yogi #yogini #yogateacherlife #yogagirl #yogalove #yogatips

Hey, it’s Cha Wilde, and I’m here to guide you through today’s practice. Let’s move together, breathe, and unwind in this gentle, mindful session. 00:00:01 - Opening and Child's Pose Welcome, beautiful souls. Let’s start by settling into Child’s Pose. Breathe through your nose and listen to the sounds around you. Feel the air moving in and out of your body. We’re here to release stress and connect with ourselves. 00:01:11 - Cat-Cow and Downward Dog Now, let’s move into Cat-Cow. Exaggerate those movements—really arch and round your spine as you sync your breath with each motion. From here, we flow into Downward Dog. Spread your fingers wide, bend your knees if needed, and gaze between your feet. 00:03:35 - Side Bends and Twists Reach your arms overhead for a deep side bend. Feel that stretch as you lean to one side and then the other. Now, let’s twist—bring your opposite hand to your knee and focus on lengthening your spine as you relax deeper into the pose. 00:09:06 - Forward Fold and Butterfly Pose Time for a Forward Fold. Bring your upper body towards your thighs and notice how all the parts of your body connect. From there, we move into Butterfly Pose, bringing the feet together, knees wide, and hinging forward from the hips. Let yourself ease into the stretch. 00:14:51 - Shavasana and Closing Now, we enter Shavasana. Lie still, focusing on your breath. Let go of any lingering tension, and just be. When you’re ready, I’ll gently guide you back out of the pose. Namaste, my friends, and thank you for sharing this moment of peace with me. ------------------------ ✨ 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: https://www.youtube.com/@iamthewilderness/videos 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 ------------------------ #yoga #yogaposes #yogaworkout #yogaexercises #yogapractice #yogalife #yogainspiration #yogaforbeginners #yogateacher #yogateachers #yogi #yogini #yogateacherlife #yogagirl #yogalove #yogatips

Hey, it’s Cha Wilde, and I’m excited to guide you through today’s yoga session. Let’s start by getting comfortable and tuning into our breath. Introduction and Breathing Exercises Welcome, everyone! If you have props like bolsters or pillows, feel free to grab them. We’ll begin with some seated breathing exercises, gently moving our arms and rolling our necks to awaken the body. 00:03:44 - Child's Pose and Grounding Now, let’s sink into Child's Pose. This pose is so therapeutic—let’s really connect with our bodies here. Moving onto all fours, press into the ground and feel that stability and presence. 00:07:59 - Downward-Facing Dog and Variations From here, we’ll flow into Downward-Facing Dog. Engage those muscles, and don’t be afraid to modify the pose. I’ll guide you through variations like Turbo Dog and Melting Heart Pose, where we blend Child’s Pose and Downward Dog. 00:15:27 - Shoulder Stretches Next, we’ll focus on our shoulders. Try Eagle Arms, wrapping those arms tight, and let’s do some arm circles. Notice how your body feels and release any tension you’re holding onto. 00:25:09 - Closing and Gratitude As we wind down, let’s return to seated breathing exercises. Take a moment to express gratitude for your body and all it does for you. Reflect on the physical and mental shifts you’ve experienced during our practice today. ------------------------ ✨ 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: https://www.youtube.com/@iamthewilderness/videos 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 ------------------------ #yoga #yogaposes #yogaworkout #yogaexercises #yogapractice #yogalife #yogainspiration #yogaforbeginners #yogateacher #yogateachers #yogi #yogini #yogateacherlife #yogagirl #yogalove #yogatips #yogatime #yinyoga #somaticpractice #somatichealing #somatichealing #somatictherapy #selfcare #selflove #selfhelp #bodytransformation #bodypositive #bodycare #stretching #stretch #meditation #internalfamilysystems #ifs #ifstherapy #healingjourney #healingmeditation #healingvibes #healthylifestyle #healer

Hey, it’s Cha Wilde here, ready to guide you through a playful and grounding yoga session. Let’s start by settling into a comfortable child's pose. Breathe deeply through your nose and exhale through your mouth, spreading your fingers wide and feeling that beautiful stretch in your armpits and hips. 00:00:00 - Opening and Child's Pose Let’s start by settling into a comfortable child's pose. Breathe deeply through your nose and exhale through your mouth, spreading your fingers wide and feeling that beautiful stretch in your armpits and hips. 00:01:58 - Downward Dog and Leg Lifts Now, let's move into downward dog. Straighten your legs, arms, and back. Lift each leg individually, pointing your toes down, and really engage those hamstrings. Feel the strength and stretch in every movement. 00:03:48 - Forward Folds and Halfway Lifts Next, we flow into forward folds and halfway lifts. Draw your chest forward, slide your fingers up your shins, and feel your shoulder blades engaging. Let’s keep that breath steady and focused. 00:04:25 - Ragdoll Pose and Standing Sequence Transitioning into a ragdoll pose, let your body hang upside down with bent knees, letting go of any tension. Slowly roll up to a standing position, engage your feet, and reach your arms overhead. Feel the energy rising within you. 00:07:24 - Sun Salutations and Warrior Poses Let’s dive into sun salutations, flowing through plank, chaturanga, upward dog, and downward dog. As we move into warrior one, focus on your breath and alignment. Let each pose be an expression of your inner strength. 00:15:32 - Closing and Meditation We’ll finish with a moment of meditation. Sit still, breathe deeply, and release any remaining tension. I’ll guide you through some gentle twists. Remember, even this short practice is powerful. You’ve done something wonderful for yourself today. ------------------------ ✨ 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: https://www.youtube.com/@iamthewilderness/videos 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 ------------------------ #yoga #yogaposes #yogaworkout #yogaexercises #yogapractice #yogalife #yogainspiration

Hey, it’s Cha Wilde here, and today we’re diving into a yoga session that’s all about finding calm amidst chaos. Life’s been a whirlwind for me lately, with packing, moving, and all the stress that comes with it. But right now, we’re going to pause, breathe, and connect with our bodies. 00:00:29 Introduction and Finding Calm I’ve been feeling the storm of packing up my life, but here on the mat, it’s time to find some calm. I’m so grateful to be here with you, to share this practice. I know getting to the mat isn’t always easy, so let’s honor this moment together. 00:01:34 Releasing Tension and Accepting Challenges As we move through these poses and stretches, I want you to let go of any tension you’re holding onto. Life can be overwhelming—I get it. Just the other day in Bali, I was feeling the heat, the noise of construction, and the frustration of dealing with slow internet. Shipping my stuff back to America? Don’t even get me started! But here, let’s focus on what feels good, even in the chaos. 00:08:27 Finding Stillness and Self-Acceptance As we continue, find that stillness within. Accept the challenges you’re facing, and be gentle with yourself. I’ve learned to embrace the slower pace of life in Bali, to let go of what I can’t change. Let’s surrender to this moment together, finding peace in the stillness. ------------------------ ✨ 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: https://www.youtube.com/@iamthewilderness/videos 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 ------------------------ #yoga #yogaposes #yogaworkout #yogaexercises #yogapractice #yogalife #yogainspiration #yogaforbeginners #yogateacher #yogateachers #yogi #yogini #yogateacherlife #yogagirl #yogalove #yogatips #yogatime #yinyoga #somaticpractice #somatichealing #somatichealing #somatictherapy #selfcare #selflove #selfhelp #bodytransformation #bodypositive #bodycare #stretching #stretch #meditation #internalfamilysystems #ifs #ifstherapy #healingjourney #healingmeditation #healingvibes #healthylifestyle #healer

Hey, it’s Cha Wilde. Today, we're diving into a playful yoga session that’s all about bringing joy and lightness into your practice. Imagine this: you’re on your mat, ready to move, but with a sense of fun, a little wiggle, and a big smile. 00:00:00 Introduction and Morning Routine I started my morning in Bali, packing up my art studio, hitting the gym, lifting weights, and flowing through some yoga. There’s something magical about mixing playfulness into everything I do—it’s like giving my soul a little dance break. 00:01:18 Embracing Playfulness through Yoga Now, I’m inviting you to join me. We’ll start with some familiar poses—child’s pose, melting heart, and downward dog—but with a twist. Let’s loosen up, add some fluid movements, and most importantly, let’s have fun. I want you to feel that lightness in every stretch, every breath. 00:03:35 Playful Imagery and Movements As we move, I’ll throw in some playful imagery. Picture yourself as a puppy dog, wagging your tail in the melting heart pose, or imagine you’re churning butter or riding a camel. It’s all about finding that joyful, carefree energy within you. 00:10:08 Connecting with the Need for Play And as we wrap up, let’s take a moment of stillness. Feel the quiet, connect with the part of you that craves play. Ask yourself—how do you want to play today? Let’s honor that playful spirit together. ------------------------ ✨ 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: https://www.youtube.com/@iamthewilderness/videos 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 ------------------------ #yoga #yogaposes #yogaworkout #yogaexercises #yogapractice #yogalife #yogainspiration #yogaforbeginners #yogateacher #yogateachers #yogi #yogini #yogateacherlife #yogagirl #yogalove #yogatips

Hi, I’m Cha Wilde, and today we’re practicing at the beautiful Khus Farm Bali eco-resort in Indonesia. This session is all about slowing down, tuning into your breath, and connecting deeply with yourself in the serene surroundings of the jungle. 00:00:18 Introduction and Setting I introduce myself and invite you to immerse in the peaceful sounds of the jungle here at the Yogashala. The constant hum around us is like the ocean waves, a reminder of nature’s steady rhythm. 00:01:48 Butterfly Pose (Baddha Konasana) We start with the Butterfly pose, also known as Baddha Konasana. I encourage you to move gently, like the beautiful black butterflies fluttering around us in the jungle, and to feel the stretch as you twist and press into your knees. 00:03:34 Slowing Down and Feeling Slowing down is essential. The slower we move, the more we can feel and heal. It’s okay if slowing down brings up uncomfortable feelings. Embrace them, knowing that you don’t have to rush or change everything at once. 00:07:26 Straddle Pose and Breath Work As we move into the Straddle pose, I guide you to focus on your breath. Drag out the inhale, slow down your breathing, and connect with any part of you that resists this pace. Remember, all parts of you are welcome here. 00:10:43 Happy Baby Pose (Ananda Balasana) We then move into Happy Baby pose. Yoga is about finding comfort in these poses, and through practice and patience, we can discover ease and joy in the journey. 00:14:03 Transitions and Fluidity As we transition between poses, it’s natural to stir up thoughts and emotions, just like sediment in a pond. Aim for a smooth, fluid flow, maintaining clarity and stillness as you move. 00:18:28 Closing and Gratitude We finish with Shavasana, followed by Sukhasana. I express my gratitude for your practice today, for spending time with yourself, and for allowing this experience of slowing down to bring healing and connection into your life. ------------------------ ✨ 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: https://www.youtube.com/@iamthewilderness/videos 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 ------------------------ #yoga #yogaposes #yogaworkout #yogaexercises #yogapractice #yogalife #yogainspiration #yogaforbeginners #yogateacher #yogateachers #yogi #yogini #yogateacherlife #yogagirl #yogalove #yogatips #yogatime #yinyoga

+Hi, I’m Cha Wilde, and welcome to our outdoor session today. We're here at the beautiful Hoosfarm Bali eco-resort in Indonesia, surrounded by the soothing sounds of nature—the gentle hum of bugs, the flow of the river nearby. Let’s take a moment to settle in, to feel the earth beneath us, and to open ourselves up to the energy all around. 00:00:31 -- Connecting with the Earth and Each Other As we begin, I invite you to breathe deeply, feeling that connection between your body and the ground. Every inhale draws in the life around us, and every exhale roots us deeper into this shared earth. Remember, we’re all part of this same planet, this same home. Today, let’s honor that connection. 00:02:25 -- Embodying Simplicity and Mindfulness Throughout our session, I encourage you to let go of any distractions, any complications that might cloud your mind. Instead, focus on the simplicity of the present moment—the feeling of your body as it moves, the air on your skin, the sounds around you. Often, the beauty of life is found in these simple, mindful moments. 00:12:05 -- Exploring the Interconnectedness of All Things As we flow through our practice, notice how everything in your body is connected. A stretch in one area resonates through another. Just as our bodies are interconnected, so too is our world. Every action, every thought, has a ripple effect on the planet and all living beings. Let’s practice with that awareness today. 00:12:46 -- Embracing the Beauty of the Present Moment No matter where you are or what you’re experiencing, there’s beauty to be found in the present moment. Whether it’s the feel of the earth beneath you or the simple act of breathing, allow yourself to embrace the joy and gratitude that comes from being fully present. 00:16:48 -- Healing Through Connection with the Earth Now, let’s take a moment to ground ourselves completely. Lie down on the earth, feel its support beneath you. This is a moment of healing, a chance to reconnect with your roots, to feel a sense of renewal and completion. Let the earth hold you, and in return, offer it your gratitude. 00:18:54 -- Closing and Gratitude As we wrap up today’s practice, I invite you to carry this sense of connection with you throughout your day. Remember that your body is a microcosm of the earth itself, containing all its elements. Let’s close with a moment of gratitude—for the earth, for our bodies, and for the practice that brings us together. Thank you for joining me today. Namaste. ------------------------ ✨ 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: https://www.youtube.com/@iamthewilderness/videos 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 ------------------------ #yoga #yogaposes #yogaworkout #yogaexercises #yogapractice #yogalife #yogainspiration #yogaforbeginners #yogateacher #yogateachers #yogi #yogini #yogateacherlife #yogagirl #yogalove #yogatips #yogatime #yinyoga #somaticpractice #somatichealing #somatichealing #somatictherapy #selfcare #selflove #selfhelp #bodytransformation #bodypositive #bodycare #stretching #stretch #meditation #internalfamilysystems #ifs #ifstherapy #healingjourney #healingmeditation #healingvibes #healthylifestyle #healer

This session is a guided yin yoga practice with me, Cha Wilde. Together, we’ll explore the gentle art of slowing down, holding poses, and embracing relaxation and mindfulness. Today, we're focusing on a straddle pose, where I'll help you tune into the sensations in your body, release tension, and connect deeply with the present moment. As we move through the practice, we'll incorporate meditation, breath work, and self-reflection, all aimed at guiding you toward a state of inner peace and enlightenment. Introduction to Yin Yoga In this session, we dive into yin yoga—a practice all about slowing down and holding poses longer than in more dynamic styles of yoga. As we settle into the mat, I invite you to prepare for a straddle pose. 00:00:54 - Straddle Pose I guide you into a straddle pose, where one leg is bent and the other remains straight. Here, we focus on pointing and flexing the toes, a simple movement that helps bridge the connection between brain and body. Using props like blocks or pillows can support you in this pose, promoting a deeper sense of relaxation. 00:02:10 - Mindfulness and Tension Release Breathing deeply, we turn our attention inward, paying close attention to the sensations in our bodies. With every exhale, I encourage you to let go of any tension or discomfort. Practicing this regularly can keep your body and mind balanced, like a river that flows smoothly. 00:08:07 - Switching Sides We then switch sides, repeating the straddle pose with the other leg. As you stretch, notice the differences between your left and right sides, observing how the pose brings awareness and vitality to your body. Balancing both sides is key to maintaining harmony within. 00:15:25 - Relaxation and Enlightenment To wrap up, we connect relaxation with the deeper journey toward enlightenment. Sitting up tall, feeling both sides of your body equally, I guide you to bring your hands together at your heart. We end with a final meditation and chanting exercise, fostering a profound sense of inner peace and tranquility. ------------------------ ✨ 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: https://www.youtube.com/@iamthewilderness/videos 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

Hey, it’s Cha Wilde here. Today, I want to talk about the real-life challenges of sticking with your yoga practice, especially when your environment just isn’t cooperating. I’ve been there—some days it’s hard to find the motivation to get on the mat, and that’s okay. The key is adapting to whatever life throws your way and being kind to yourself, even if your practice is shorter or less intense than usual. It’s all about showing up for yourself, nurturing that relationship with your body, and celebrating the effort, no matter how small. 00:00:34Environmental Impact on Yoga Practice Let’s be real—your surroundings can make or break your motivation to practice. Sometimes, everything feels perfect, and it’s easy to dive into your routine. But on other days, distractions or an uninviting space can make it tough. If you’re sensitive to your environment, you know how it can become a real obstacle, especially when you’re trying to build a new habit. But don’t worry, we can work through this together. 00:04:17Adapting to Circumstances What’s amazing about us as humans is our ability to adapt. I like to think of adaptation as our superpower—it’s what allows us to navigate through all kinds of situations and still show up. Instead of stressing about having the perfect setup, I encourage you to just get on the mat, even if it’s just for a few minutes. It’s like maintaining a relationship with your body; acknowledging it, connecting with it, even if only briefly. 00:09:21Bite-Sized Yoga Practices To help you out, I’ve been sharing short, under 15-minute yoga videos on my YouTube channel. These are designed to help you build momentum and stay connected with your body, whether you’re a beginner or just looking to re-establish your routine. You can stack these bite-sized practices together for a longer session or just enjoy them as they are. 00:11:59Integrative Approach My approach is all about blending yoga asanas, Buddhist somatic meditation, and internal family systems therapy. This combination helps you explore your inner world, find peace within, and embrace all parts of yourself. I’m here to support you on this journey, so feel free to drop any questions in the comments or reach out to schedule a one-on-one session if you need more personalized guidance. ------------------------ ✨ 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: https://www.youtube.com/@iamthewilderness/videos

In this guided meditation session, I, Cha Wilde, will lead you through a series of mindful breathing exercises and grounding practices. Let's begin by finding a comfortable seated position. Place one hand on your heart and the other on your belly, and let's focus on our breath together. 00:00:01 - Opening and Breathing Instructions Welcome, everyone. I invite you to settle into your seats and connect with your breath. Breathe in deeply through your nose, and let’s become aware of the natural rhythm of your breath as you find your center. 00:00:53 - Mindfulness and Body Awareness Now, let’s bring our awareness to our surroundings while also turning inward. Keep your eyes soft, gazing gently downward, and feel your heartbeat as you sit tall. Remember, it’s perfectly okay for your body to slump; just as in life, we can gently lift ourselves back up. 00:03:14 - Breathing Techniques and Mantra I’ll guide you through a breathing pattern now: inhale for four counts and exhale for six. Let’s make that exhale a little longer, as it helps to calm the mind. I’ll introduce a mantra for you to repeat: “I am here.” Feel free to place your hands on your knees, palms facing down to ground yourself, or up to open your heart. 00:09:17 - Closing Remarks As we approach the end of our session, I want to thank you for taking this time to be present with me. Remember, by cultivating peace and love within yourself, you can share that energy with others throughout your day. Let's take one last deep breath together before we finish. ------------------------ ✨ 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: https://www.youtube.com/@iamthewilderness/videos 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 ------------------------ #yoga #yogaposes #yogaworkout #yogaexercises #yogapractice #yogalife #yogainspiration #yogaforbeginners #yogateacher #yogateachers #yogi #yogini #yogateacherlife #yogagirl #yogalove #yogatips #yogatime #yinyoga #somaticpractice #somatichealing #somatichealing #somatictherapy #selfcare #selflove #selfhelp #bodytransformation #bodypositive #bodycare #stretching #stretch #meditation #internalfamilysystems #ifs #ifstherapy #healingjourney #healingmeditation #healingvibes #healthylifestyle #healer

This session focuses on opening up the shoulders and chest, areas that often tighten due to our daily activities. I’ll guide you through some poses to help counteract the effects of slouching from computer work, driving, and even the way we sleep. Together, we’ll strengthen the back muscles, which is key to pulling those shoulders back and maintaining better posture. 00:00:02 -- Introduction and Motivation We start with an understanding of why today’s practice is important. Like many of you, I’ve struggled with slouching, especially from spending long hours at the computer or behind the wheel. These habits lead to tight shoulders and a chest that tends to collapse inward. 00:01:34 -- Importance of Back Strength Next, we talk about the need to strengthen our back muscles. I explain how exercises like rowing or even weightlifting can help. A strong back naturally pulls your shoulders back into alignment, preventing that forward hunch and the tightening of the chest muscles. 00:04:25 -- Restorative Yoga Pose: Fish Pose (Matsyasana) Now, let’s get into the restorative fish pose, or matsyasana. I’ll guide you as you lie back over a block or prop, allowing gravity to do the work of opening up the front body. With your arms in a T or cactus shape and your legs relaxed, this pose is all about reversing the effects of slouching. 00:05:39 -- Emotional and Spiritual Aspects As we hold the pose, I’ll talk about the emotional and symbolic aspects of this practice. Opening up the front body isn’t just physical; it’s about embracing vulnerability and self-expression. But don’t worry—grounding your feet on the earth gives you the stability and power you need to feel safe as you open up. 00:13:33 -- Closing and Integration We wrap up the session with a closing sequence, leading you into a deep relaxation in shavasana. I encourage you to breathe deeply, release any remaining tension, and thank your body for its strength. As we end, I invite you to carry the openness and calm from this practice into your daily life, promising to return to this space whenever you need it. ------------------------ ✨ 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: https://www.youtube.com/@iamthewilderness/videos 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

Hi everyone, I'm Cha Wilde. Welcome to our guided somatic meditation session. Today, we'll be focusing on counting the breath, a simple yet powerful practice to bring you into a state of calm and presence. 00:00:15 -- Setting the Scene Find a comfortable seated position, either on a chair or on the floor with a cushion. Make sure your spine is straight but relaxed. Rest your hands on your knees or in your lap. Close your eyes and take a deep breath in, and exhale slowly. 00:01:00 -- Beginning the Breath Count Let's begin by simply noticing our breath. Inhale naturally and exhale naturally. Don't change anything, just observe the rhythm of your breath. Feel the air entering through your nose, filling your lungs, and then leaving your body. 00:02:00 -- Starting the Count Now, as you inhale, count 'one' in your mind. As you exhale, count 'two'. Continue this pattern up to 'ten' and then start over at 'one'. If you lose count, gently bring your focus back and start again from 'one'. 00:03:30 -- Deepening the Practice Continue counting your breaths. Notice any thoughts or distractions that arise. Acknowledge them without judgment and gently bring your focus back to the breath and the count. This practice helps to train your mind to stay present. 00:05:00 -- Exploring Sensations As you continue counting, begin to notice the sensations in your body. Feel the rise and fall of your chest, the expansion of your abdomen, and the gentle flow of air. Allow these sensations to anchor you deeper into the present moment. 00:07:00 -- Bringing Awareness to the Environment While maintaining your breath count, start to expand your awareness to your surroundings. Notice any sounds, the temperature of the air, or any subtle movements around you. Allow these observations to deepen your state of mindfulness. 00:08:30 -- Returning to the Self Gently bring your focus back entirely to your breath and the count. Feel the connection between your mind, body, and breath. Recognize this moment of peace and presence that you've created. 00:09:30 Conclusion When you're ready, slowly release the breath count. Take a few more deep breaths and then gently open your eyes. Notice how you feel. Carry this sense of calm and mindfulness with you as you move through your day. Thank you for joining me in this practice. Namaste.

Hi! I'm Cha Wilde, join me as I guide you through a meditation session focused on body awareness, breath work, and connecting with the earth. We’ll release tension through stretches and movements before settling into a seated meditation. Our journey will visualize the spine as an energy channel, expanding awareness into the cosmos and grounding into the earth’s core. We’ll experience the heart as a bridge between the individual self and the outer world, fostering a sense of expansion and connection. Let’s conclude with gratitude and appreciation for the beauty around us. 00:00:01 -- Opening Movements We begin with a series of movements and stretches to release tension and prepare for meditation. This includes wiggling the body, circling the spine, cat/cow poses, and side bends to open the lungs. 00:03:16 -- Settling into Meditation Find a comfortable seated position, close your eyes, and focus on your breath. Relax the jaw, soften the eyes, and lengthen the spine. 00:04:04 -- Visualizing the Spine and Expanding Awareness Visualize the spine as a central energy channel (shashumna) and travel awareness up through the body systems, into the brain, and out to the crown of the head. Imagine expanding your awareness into the cosmos above, feeling a sense of openness and connection with the universe. 00:09:31 -- Grounding and Connecting with the Earth Travel your awareness downwards, through the root and into the earth below. Feel supported by the earth and receive that support with gratitude, like a mother’s embrace. 00:11:38 -- The Heart as a Bridge Experience the heart as the meeting point between the lower chakras (individuality and survival) and the upper chakras (outward expression and exploration). The heart is a bridge connecting the personal self with the outer world, radiating warmth and kindness. 00:14:20 -- Closing We conclude with gratitude, maintaining a tall spine and sense of groundedness and expansion. Let’s appreciate the beauty around us, like the rose bush I point out in our session.

Join me, Cha Wilde, as I guide you through a practice combining yoga and Internal Family Systems (IFS) therapy. We’ll explore how different parts of our personality manifest through physical sensations and movements on the yoga mat. Emphasizing presence, grounding, and awareness, we use breathing, meditation, and self-inquiry to reach a state of peacefulness and self-acceptance. Discover the parallels between physical and emotional experiences during yoga and the process of integrating different parts of ourselves through IFS. 00:00:54 -- Introduction to Somatic IFS and Yoga I introduce the concept of combining Internal Family Systems (IFS) therapy with yoga, creating a practice called "somatic IFS" or mindful yoga. This involves being aware of different parts of our personality that manifest through physical sensations and movements on the yoga mat. The practice is about loving and accepting all parts of ourselves, achieving self-love by feeling and embracing the "self" within. 00:02:29 -- Demonstration of Parts and Self-Energy I demonstrate how my fidgety movements and thoughts during the introduction are manifestations of different "parts" of my personality, such as concerns about appearance, self-consciousness, and insecurities. I contrast this with a state of "self-energy" or centeredness, achieved by separating myself from these parts and observing them objectively. 00:11:05 -- Exploring Parts Through Yoga and IFS I explain how yoga and IFS involve observing and interacting with different parts that arise during physical poses or emotional experiences. I encourage you to approach discomfort or resistance with curiosity and compassion, inquiring about the motivations and fears of these parts. It’s important to lean into and move through emotional pain or discomfort to achieve relief and freedom. 00:14:50 -- The Yoga Mat as a Microcosm of the Self I describe the yoga mat as a metaphorical boundary that represents the self, separate from external distractions and influences. By focusing solely on the experiences and sensations within this space, you can connect with the core essence of your being and establish a strong foundation for interacting with the world outside the mat.

Hello, I'm Cha Wilde. Today, we’ll explore a guided meditation and exercise routine focused on neck stretches, deep breathing, and core strengthening. We'll start with gentle neck rolls and head tilts, moving into controlled breathing techniques to enhance relaxation and energy. As we progress, we'll engage our core through planks, side planks, and core contractions, aiming to leave you feeling calm, alert, and energized. 00:00:30 -- Neck Stretches and Breathing We'll begin with neck stretches and breathing exercises. Gently press down on your head with your hands to lengthen the spine, tilt your head to each side while taking deep breaths, and rotate your head up and down. Focus on gentle movements and deep breathing to promote relaxation and energy. 00:04:54 -- Deep Breathing and Rib Expansion Next, we’ll move into deep breathing exercises, fully expanding the ribs on the inhale and squeezing out all the air on the exhale. We’ll take a set of five deep breaths and twist side to side while breathing deeply. 00:10:02 -- Core Strengthening and Planks We'll transition into core strengthening exercises, including planks, side planks, and core contractions. Hold a plank position, then move into a side plank by stacking your feet and reaching one arm up. Perform side crunches from the plank position by dipping your hips down and up. 00:13:14 -- Final Relaxation and Closing To finish, lie on your back, open your core, and breathe deeply. Come to a seated position, stretch your torso, and bring your hands together in a closing gesture. Namaste.

Hello! My name is Cha and today, I will guide you through a yoga session focused on improving back health and flexibility. We'll explore various poses and techniques, sharing personal experiences and emphasizing the importance of listening to your body and adapting the practice to your needs. 00:00:02 -- Introduction and Cat-Cow Pose I introduce myself and guide you to your yoga mat, starting with the cat-cow pose. We'll modify the pose based on individual flexibility and strength levels. I'll share my journey from focusing solely on flexibility to understanding the importance of building strength. 00:02:06 -- Back Strengthening Poses We move into poses aimed at strengthening the back muscles and building core strength to protect the spine. These include opposite arm and leg extensions, melting heart pose, and sphinx pose. I'll share how these poses helped me during my back injury rehabilitation. 00:06:37 -- Neck Stretches and Relaxation We'll go through neck stretches, including looking to the sides and circling the neck, before transitioning into a relaxation pose. I'll encourage you to listen to the sounds around you and be present in the moment. 00:08:18 -- Closing Remarks I conclude the session by emphasizing the importance of being present and listening to the world around you. I'll share my experience of listening to the sounds of nature and encourage you to practice being curious and attentive to the present moment.