The Upside: Invested in Wellness with Jessie Sarafian – April 22, 2026

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Subtitles are AI-Generated.

 

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Hello and welcome to Invested in Wellness, I'm Jessie Sarafian.

 

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So today I want to slow things down and focus on our nervous system.

 

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So I'm going to take you through some really simple, gentle, supported poses

 

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that will allow ourselves to completely let go,

 

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ease any tension in our body and leave with a feeling of lightness

 

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and calmness as we get off our mat and transition throughout our

 

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day. So let's get started.

 

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We're gonna come into a comfortable seated position.

 

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So sitting up nice and tall, root down through your sitting bones.

 

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Lengthen the spine, reach up through the crown of the head and just

 

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let your hands rest on your knees.

 

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Soften your shoulders away from the ears and then gently

 

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close the eyes.

 

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And as you sit here, just do a mental scan of the body.

 

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Breathe in through the nose.

 

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And out through the nose.

 

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Clearing the mind, release all of your thoughts and really stay

 

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present here for the next 30 minutes.

 

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So really taking this time for yourself, your mind,

 

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your body, your soul.

 

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Out of all the things you could have done today, you chose to be here to

 

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do something good for yourself your body.

 

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So really take that in, tune into the space around

 

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you, feel completely supported by your mat, your surroundings.

 

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Take another deep breath in.

 

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Exhale, let it go.

 

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Bring one hand to your heart, one hand to your belly.

 

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Put a gentle smile on your face.

 

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You are safe. You are strong.

 

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Let's all take a deep breath in, fill up

 

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your lungs, hold at the top, exhale, let it

 

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go.

 

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One more time, inhale deeply.

 

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And exhale.

 

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Gently open the eyes, bring your palms together, and then rub your palms

 

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together, just generating some heat between your hands.

 

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Nice and fast.

 

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And then gently place your palms over your eyes.

 

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Just cup gently over your eye.

 

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Take this in, breathing in.

 

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Breathing out.

 

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And again, inhale.

 

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And exhale.

 

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One more time, inhale.

 

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Exhale slowly remove the hands bring your palms together

 

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rub them together nice and fast

 

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and then you're going to cup your ears

 

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Inhale.

 

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Exhale.

 

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Tuning inwards, inhale.

 

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Exhale.

 

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One more time, inhale.

 

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And exhale.

 

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Slowly remove the hands on an inhale, reach the arms up

 

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and over your head.

 

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Palms come together, exhale, hands together in front of your heart.

 

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Two more times like that, inhale, reach the arm up high,

 

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reach up with your fingers.

 

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Palms to come together. Exhale, soften down.

 

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One more time, inhale.

 

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Exhale, hands together in front of your heart.

 

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This time, inhale, reach the arms up and over your head.

 

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You're gonna hold here, interlace your fingers, extend your palms up

 

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towards the ceiling. As your palms come up, soften your shoulders

 

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away from the ears. So feel that length on your left,

 

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your right side, front, back body, extend out through your

 

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hands, soften your shoulder, sit up nice and tall.

 

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Take a deep breath in.

 

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And then exhale, you're gonna stretch towards the right.

 

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So your left shoulder's opening, gaze is forward, chin away from your chest,

 

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hold here.

 

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And you can close the eyes if you'd like or gaze at

 

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one point.

 

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You can choose to stay here.

 

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If you want to go deeper, release the hands, place your right hand down

 

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on the mat and then fold a little bit deeper on that right side.

 

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You can put a little bend in that right elbow.

 

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Lift and open, expand that chest.

 

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Let's take five more deep breaths, one.

 

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Two.

 

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Three, four, and five.

 

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Come back up to centre.

 

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Interlace your hands again. Extend your palms up towards the ceiling.

 

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Drop the shoulder.

 

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Take a deep breath in.

 

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Exhale, stretch to the left.

 

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Right shoulder opening. Gaze is forward, chin away from your chest.

 

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Holding here. Or release your left hand down.

 

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Fold over that left side, open the chest,

 

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reach your right arm up and over, and breathe

 

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here for one.

 

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Two Three.

 

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Four and five.

 

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Come back up to centre, reach both of the arms up

 

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and over your head, interlace your fingers again,

 

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soften your shoulders.

 

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And then slowly release, palms together

 

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in front of your heart.

 

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From here, you're just gonna switch the legs.

 

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So if the right leg was back, bring it in front,

 

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shake it out a little bit, sit up tall, inhale, reach

 

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the arms up again. This time we're gonna come into a gentle twist.

 

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You're gonna twist towards the right, bring your left hand to the outside of

 

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your right knee, right hand comes behind you, inhale, lengthen, sit-up

 

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tall. And then exhale, twist towards the right.

 

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So you're twisting from your belly, head turns last,

 

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gazing over your right shoulder.

 

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Find length in the spine and hold for one.

 

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Two Three.

 

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Four, and five.

 

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Unwind, come back to centre, inhale, reach the arms up,

 

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and exhale, twist to the left.

 

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Right hand outside of your left knee, left hand comes behind you, Inhale,

 

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lengthen, sit up tall, and then exhale, twisting

 

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to the left.

 

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Breathing deeply, one.

 

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Two

 

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Three.

 

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Four and five come back to centre inhale

 

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stretch the arms up this time as you exhale you're going to

 

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fold forward over your legs reaching your hands out

 

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in front of you and dropping your head down

 

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Lengthen back, keep your sitting bones down.

 

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Folding over your legs.

 

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And then very, very slowly, you're gonna roll

 

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back up.

 

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And then you're going to come on to all fours.

 

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Spread out through your fingers, wrists underneath your shoulders, knees hip

 

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width apart, right underneath your hips.

 

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And we'll just do a few rounds of cat and cow here.

 

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So as you inhale, you're gonna drop the belly, sitting bones come up, lift the

 

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heart.

 

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As you exhale, round into the back, draw the belly in,

 

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release the crown of the head.

 

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Two more times like that, inhale.

 

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And exhale.

 

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Moving with your breath, inhale.

 

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And exhale.

 

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Coming back to centre.

 

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From here, you're gonna shift your weight over onto your left hand.

 

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Inhale, reach your right arm up, open the chest.

 

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And then exhale, swing your right under your left, palm facing

 

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up, come down onto your right shoulder.

 

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Tuck your chin into your chest, resting your head on the mat.

 

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Again, this can be your pose right here.

 

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For those of you that wanna go deeper, maybe reaching your left arm up.

 

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Bringing it behind you.

 

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Grabbing the inside of your right thigh.

 

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So just listen to your body here.

 

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We'll hold for 10 deep breaths on each side.

 

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So this should feel really nice in the back.

 

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One more deep breath.

 

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Very slowly unwind with your left hand, press

 

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it back onto the mat, coming on to all fours

 

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and then we'll go right into the other side, shifting your weight to your right

 

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hand, inhale, left arm rises, open the chest and

 

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then exhale, swing your left arm under your right palm facing up,

 

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come down onto that left shoulder, softening your head down,

 

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Again, you can choose to stay here, maybe reach your right arm up.

 

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Bringing it behind you, grabbing the inside of your left thigh.

 

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Just feeling the difference between sides and hold.

 

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So what I love about these slower...

 

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Classes. It just allows yourself to really focus on

 

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your body, on your breath.

 

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On your nervous system.

 

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Sometimes with the, you know, the fast vinyasa classes, we tend to go, go,

 

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go no time for break.

 

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So this really allows yourself to find calmness,

 

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find stillness, not only in this

 

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class, but as you move on through the rest of your day.

 

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So just taking those quick moments to reset.

 

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Are just as beneficial than going super fast or

 

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getting your heart rate up.

 

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One more breath.

 

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And then slowly unwind pressing your right

 

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palm down coming back onto all fours

 

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this time you're going to walk your knees back you're gonna come all the way

 

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onto your belly and you're bring your hands by your side

 

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ribs so palms are flat shoulders away from the ears

 

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and then hug your elbows in you're push into the tops of your feet

 

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so your knees lift engage your legs.

 

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And then from here, you're gonna inhale, just lift the chest.

 

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We're gonna come into a baby cobra.

 

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And then exhale, lower down.

 

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Two more times like that. Inhale, lifting up.

 

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If you feel any crunching into your lower back, just pull the belly in, come

 

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down a little bit lower.

 

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Exhale, so thin.

 

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One more time, inhale, Cobra.

 

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Exhale, lower down.

 

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From here you're going to press into your palms and you're going to sit back

 

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into a child's pose. Bring your big toes together, knees wide, sitting

 

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back onto your heels, stretch your arms straight

 

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out in front of you. Elbows are lifted, shoulders away from

 

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the ear, so it's an active child's Pose.

 

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Palms are flat but your elbows are off of the ground, arms are straight.

 

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Soften your head down so your neck is in line with your spine.

 

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Take a deep breath in.

 

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As you exhale you're going to walk your hands over towards the right.

 

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So slightly off your mat and then softening your head back down.

 

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So feeling that stretch on the left side of the body.

 

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Inhaling here.

 

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Exhale back to centre and then walking your hands over

 

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to the left side, releasing the head back down.

 

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Take a deep breath in.

 

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And then exhale coming back to centre and then

 

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pressing into your palms coming back up and we're going to come right into

 

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downward facing dog so position curl your toes

 

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under lifting your knees lifting your hips and stretch it back

 

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downward facing. Feel free to pedal your feet out

 

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Bending one knee and then the other.

 

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Lengthen the spine, draw the hips up and back, release the head, no tension

 

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in your neck, let it go.

 

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And deep breaths.

 

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Then from downward facing dog, inhale come forward to plank.

 

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So shoulders over your wrists, one straight line with your body,

 

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breathe into your upper back.

 

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Modification, you can always come down onto your knees here.

 

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So strong arms, strong legs, inhale in through the nose, and

 

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exhale, push back, downward spacing down.

 

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Two more times like that, inhale, come forward to plank.

 

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Holding here.

 

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Exhale back, downward facing dog.

 

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One more time, inhale come forward plank pose.

 

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Exhale back, downward facing dog.

 

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From downward facing dog, keep your feet where they are, put a little bend in

 

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your knees, and then just start to walk your hands back

 

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to meet your feet so you're in a standing forward fold at the back

 

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of your mat. Bend your knees deeply, grab opposite elbows,

 

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and then, just hang and fold forward here.

 

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You can gently sway from side to side.

 

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Release the head, let it go.

 

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And then very, very slowly you're going to roll up to stand nice

 

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and slow.

 

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Your head comes up last, coming all

 

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the way up. Loop your shoulders up and back

 

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a few times.

 

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And then forward and down.

 

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So from here, you're gonna come into a mountain pose.

 

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So separate your feet hip-width apart.

 

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Look down at your toes, lift all of your toes off of the mat and then

 

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try to spread them wide.

 

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So equal weight on all four corners of your hands.

 

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Rest your arms down by your side, soften your shoulders, stand up nice

 

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and tall, reach up through the crown of the head.

 

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Just close the eyes for a moment.

 

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Notice if you're leaning more to the left or to the right,

 

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try to find equal weight here on all four corners of your feet.

 

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Bring one hand to your belly, one hand your heart,

 

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and take a moment here and breathe into this space.

 

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So as you sit, as you stand throughout your day,

 

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find the sense of stillness, of calmness in

 

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your mind, your body, your soul.

 

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Gently open the eyes, palms together, rub your hands again,

 

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generating heat.

 

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And then cup your eyes again.

 

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Take a deep breath in.

 

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Deep breath out.

 

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One more time, inhale.

 

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Exhale.

 

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Remove the hands, rub your palms together again,

 

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this time cup your ears, inhale.

 

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Exhale.

 

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Inhale.

 

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Exhale.

 

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Release the hands, inhale, sweep the arms up.

 

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As you exhale, bend your knees deeply and you're going to fold forward over

 

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your legs.

 

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Take a deep breath in, come up halfway, lengthen the spine, flat back,

 

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exhale and fold.

 

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Inhale, rise up to stand, reaching the arms up and over your head,

 

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and then palms together in front of your heart.

 

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We'll do that one more time. I'll turn this way so you can see.

 

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Inhale, reach the arms out.

 

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As you exhale, fold forward over your legs.

 

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Take a deep breath in, come up halfway, flat back,

 

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exhale and fold.

 

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Inhale, rise up to stand, reaching the arms up,

 

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and exhale, hands together in front of your heart.

 

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From here, you're gonna make your way onto your back.

 

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Hug your knees into your chest.

 

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Gently rock from side to side.

 

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Massaging into your low back.

 

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Hug that left knee in, extend your right leg all the way down onto the

 

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floor. Take a deep breath in.

 

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Exhale, pull that left need in closer.

 

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Right hand on your left knee, left arm out to the side.

 

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From here, you're gonna bring that left knee over towards the right, coming

 

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into gentle twists.

 

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So as your left comes towards the rights over your body, soften

 

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that left shoulder down.

 

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Again, you can turn your head to the left,

 

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or you can keep your gaze up.

 

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Whatever feels comfortable for your neck, just hold here.

 

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Again, twists are really great for digestion.

 

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Helps to clear any blockages in the body.

 

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So just breathe into the space.

 

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Coming back up to centre, switching legs, hug that

 

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right knee in, extend your left leg out.

 

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Inhaling deeply, exhale, hug that knee in.

 

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Left hand on your right knee, right arm out to the side, bringing that right

 

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knee over towards the left.

 

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Soften your right shoulder down and hold.

 

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Thank you.

 

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And then slowly come back up to centre.

 

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Give your knees a big hug, lift the shoulders, lift the head up, dry your nose

 

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towards your knees, squeeze everything together.

 

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And then exhale, release the head down, extend your legs out in front of you,

 

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coming into final relaxation, Shavasana.

 

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Bring your arms alongside your body, palms facing up, closing the eyes.

 

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Allow yourself to surrender into this pose and

 

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with every inhale and every exhale just sinking deeper and

 

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deeper into the mat.

 

23:35.981 --> 23:39.985

As you lay here, I'll read today's meditation

 

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by Melody Beattie's Journey to the Heart.

 

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On the other side of fear is joy.

 

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Climb over the wall of fear.

 

23:50.962 --> 23:53.732

Fear can be like a brick wall on our path.

 

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We may say we wanna move forward, we wanna feel better, do something new,

 

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live differently, go to the next place on our journey.

 

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But if we have unrecognised fears about that, we may feel like we've hit a

 

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wall. We don't know, we're afraid.

 

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The fear is tucked and hidden away.

 

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All we can see is that for some unknown reason, we can't seem to move forward

 

24:16.688 --> 24:18.190

in our life we're in the dark.

 

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Or we may be cautious of our fear, but be refusing to deal with it.

 

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We have talked ourselves out of honestly addressing the fear by telling

 

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ourselves to be strong and brave.

 

24:30.735 --> 24:34.439

While there is much to be gained from pressing forward at certain times in our

 

24:34.439 --> 24:38.543

lives, there simply are other times where we cannot do that because our

 

24:38.543 --> 24:39.544

fear holds the spa.

 

24:40.912 --> 24:44.816

There are times in life when real power comes from being vulnerable enough to

 

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say, yes, I am afraid.

 

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Gently face your fears one at a time as they arise.

 

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Let each fear surface into consciousness.

 

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Tell yourself you know it's there, then release its energy,

 

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let it dissipate into the air.

 

25:01.633 --> 25:04.135

Don't be afraid of what you'll find.

 

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The feeling is only fear.

 

25:06.972 --> 25:09.407

There's a magic I've learned over the years.

 

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It happens when I feel my fear.

 

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My life changes.

 

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I become empowered to move on.

 

25:16.181 --> 25:20.118

Barricades I have not been able to penetrate, crumble and disappear.

 

25:21.186 --> 25:24.689

And all I had to do was simply face and feel my fears.

 

25:29.661 --> 25:33.632

So with that, just take a few moments

 

25:33.632 --> 25:36.201

to bring your attention back into your breath.

 

25:41.039 --> 25:44.509

Taking deep inhales and exhales in and out through the nose.

 

25:48.813 --> 25:52.817

Start to wiggle your fingers, your toes, bring small movements back

 

25:52.817 --> 25:53.818

into the body.

 

25:57.188 --> 26:01.126

Slowly bring your legs together, reach your arms up and over your head.

 

26:01.126 --> 26:05.163

Take a deep stretch out through your fingers, out through you toes.

 

26:05.163 --> 26:07.432

Get nice and long, take a deep breath in.

 

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Open the mouth, let it go.

 

26:13.638 --> 26:17.876

Bend your knees, place your feet on the mat, gently roll over onto your right

 

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side, staying here for a moment.

 

26:22.147 --> 26:26.117

And then slowly pushing yourself up,

 

26:26.117 --> 26:29.421

coming into a comfortable seated position at the top of your mat.

 

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Bring your palms together in front of your heart, sitting up tall.

 

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Taking this opportunity to thank your body for the work that you did today.

 

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Also wanna thank you for taking the time to practise and sharing your energy.

 

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So have a wonderful day.

 

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Namaste. Thank you so much.

 

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See you next time. Take care.