12:24:13 Okay. And just settle in.
12:24:19 Okay, so welcome everybody, whether you're live in the recording. Oh, it's a little bit blurry. Let me see if I can fix that.
12:24:25 Let me try that again. I tried to wipe it. I don't know if it's because it's dark. Yeah, it's because it's dark. Okay, maybe I'll come a bit closer.
12:24:35 That's okay. And I think it might be the light behind me. Maybe if we turn on the light again, is that okay? Yeah, I think it's better because then it records better.
12:24:45 Yeah, so you can just have eyes open or closed if you want to feel darkness.
12:24:49 And we'll just start to settle in. So we're going to do a little meditation as we always do, a little breath practice.
12:24:56 And then a little float. So as you're ready, just maybe orienting yourself into this space you can look around And then with eyes opened or closed Let me just start to turn the gaze inward.
12:25:11 Without the need to fix or change anything. Maybe just noticing the inner resource coming back to like the roots of a tree.
12:25:22 Us in our practice, grounding us. Through everyday life.
12:25:27 So coming into that inner resource, that place of ease and okayness in the body.
12:25:32 They can access at a moment's notice. Just by opening the senses.
12:25:38 Maybe to whatever imagery brings you back again and again. So it might be a place in nature.
12:25:46 And inviting awards in if that feels right, or inviting whatever words resonate for you.
12:25:51 Like walking through a garden. Feeling the grass beneath the toes.
12:26:00 Bright sunshine. The heat of the sun.
12:26:06 Maybe gentle caressive air on the skin.
12:26:13 Nature sounds. The colorful trees hours all around.
12:26:22 Just take a moment to bring in whatever imagery brings you to the safe haven or safe refuge in the body.
12:26:32 There's nothing, this too is a perfect experience so just Sync whatever is most calling for attention.
12:26:46 And then maybe with the center resource you might into the body? What does it feel like in the body?
12:26:54 Maybe it feels like spaciousness.
12:26:59 You're being held. Deep connection.
12:27:06 Maybe there's a breath flowing more freely throughout the body. So just taking a few moments to feel into the inner resource in your body.
12:27:18 And okayness that's always in the background.
12:27:25 Maybe following these routes up into the tree trunk coming to the foundation of the tree so this heartfelt desire been working with.
12:27:34 Your life's mission. Purpose or contribution.
12:27:39 That unfolds over time. Your why in the world.
12:27:45 So maybe coming back again to a reflection to the degree that feels possible more feel in your way.
12:27:53 Letting go of thinking. So just imagining yourself maybe at the end of your days.
12:28:00 To the degree that feels possible. Then reflecting first from the heart.
12:28:06 What is it that you most appreciated? This lifetime.
12:28:13 Your dates. What is it that you most appreciated? And again, just feeling from the heart.
12:28:25 And then again, feeling from the heart. What were the greatest achievement?
12:28:31 That you've had out in the world. Is your book back in your life.
12:28:38 Or maybe the greatest achievements at home.
12:28:43 Greatest achievements with loved ones. Or maybe for yourself.
12:28:53 And just imagining your way, just with the body. If nothing, this too is perfect. Just… thing that ever is unfolding naturally.
12:29:08 And then finally, are there any experiences that you wish you would have been able to go back in time to fulfill.
12:29:18 Any experiences they would love to go back in time. You look back on your life at your end of days?
12:29:28 Maybe they were challenging at the time. Maybe there wasn't enough time to fulfill them.
12:29:36 Experience? Would you go back to fulfill?
12:29:43 Then as you're ready, maybe imagining yourself going back. Fully living all these experiences desires as though you're living them in the present moment.
12:29:55 Livening it with all the senses.
12:30:01 And embedding it in the memory.
12:30:07 Now, once again, looking back upon life. Is there a common thread or theme?
12:30:14 Or this heartfelt desire and purpose. There's something that you notice, a common theme
12:30:25 Maybe there's a few words or a phrase that might summarize this heartfelt desire.
12:30:32 A feeling. Maybe it's to serve unconditionally.
12:30:39 Patience and kindness.
12:30:44 Maybe the heartfelt desire is to be a source of creativity.
12:30:48 In the world. Make it be a place of joy.
12:30:55 Unconditional love. Just notice what's arising.
12:31:02 What's your heartfelt desire?
12:31:07 And noticing where is it unfolded in the body. Maybe it's unfolding from the heart space maybe from somewhere else.
12:31:18 Let's take a few moments to feel your way.
12:31:24 Whenever you're ready, maybe letting it go for now. Noticing how the heartfelt desire just foundation, this trunk of a tree.
12:31:32 Might reveal itself during our time together. Or beyond in everyday life.
12:31:41 Perhaps starting to invite an intention. So like fall in the trunk of a tree to a specific branch.
12:31:48 What is the specific contention map?
12:31:52 Maybe around the Lunar New Year's themes of wisdom body, mind.
12:32:02 Transformation. Or maybe there's something else.
12:32:09 Even around the fire chakra. So this chakra just above the navel.
12:32:15 Especially it being cold outside there's cold outside an intention that could be fueled from more of this buyer space.
12:32:26 Around creation and creativity. Just livening it for a moment using the census.
12:32:33 Imagining citrine or sunstone maybe even soothing senses.
12:32:41 Connected to ginger and cloves. These fiery elements.
12:32:50 Teas or delicious soups or stews made out of coriander.
12:32:56 All the sense that's feeling into this intention. What's fueling your time together?
12:33:05 And as you're ready and you start to come into the body breathing itself.
12:33:10 Inhale into the nostrils, the whole body feeling. And then lengthening through the exhale, the whole body empty.
12:33:18 Just see the nostrils, really keeping them that gentle Inhale and exhale.
12:33:24 Inhaling, noticing the upper breathing space of the rib cage So as we allow the rib cage to open.
12:33:30 It makes more space in the torso. Organs and the liquid to find its way through the torso. There's more space.
12:33:39 Inhale, rib cage opening. Lengthening through the exhale, rib cage softening.
12:33:45 There's several rounds at your own pace. Inhaling and exhaling, noticing this upper breathing space.
12:33:52 Rib cage opening and closing at your own pace. More energizing or active.
12:34:03 Want to feel more active. And energizing my breathe into this upper breathing space.
12:34:09 As you're ready, feeling into the diaphragm. This middle breathing space, diaphragm looking upward as you inhale.
12:34:16 Lengthening through the exhale diaphragm moving downward. Just at your own pace is place of all.
12:34:25 Your own breath pace. Diaphragm moving upward as you inhale.
12:34:31 Lengthening through the exhale diaphragm, moving downward. Noticing front to back.
12:34:37 Left and right. Inside, outside, outside.
12:34:43 Other things come into perception. Just noticing how they unfold and they dissipate in their own time.
12:34:50 Not the need to fix or change anything. Again, any of the nostrils, breathing deep into the abdomen. Abdomen moving downward as an inhale.
12:35:00 And as you lengthen through the exhale out and moving upward.
12:35:04 Just several times your old pace. Anatomy of the breath.
12:35:10 Inhaling through the nostrils. All the way into the belly.
12:35:15 Whenever you need to be a little restful
12:35:21 Digesting. Inhale the nostrils.
12:35:26 Downward filling. I'm going to take the exhale, abdomen.
12:35:34 If it feels okay, maybe bring one head to the belly and one hand to the upper breathing space.
12:35:38 Just take a few moments to notice your body breathing.
12:35:46 By always supporting us. So when you come back to the breath at any time to support Whatever you're doing in life.
12:35:57 As you're ready, you'll start to wake up the body. So starting to feel through the fingers Allow the fingers to move.
12:36:05 Little bits and pieces that support our day. Maybe making fists and opening and closing.
12:36:12 Again, there's no destination. Really just feeling your way.
12:36:20 Maybe bring the arms across coming into Opening the shoulder so to the shoulder space.
12:36:27 And then maybe you're playing with the palm facing you, so internal rotation.
12:36:31 And then maybe having the palm. Facing outward external rotation just noticing Are there any differences?
12:36:40 Even with the extended or maybe you play with internal rotation.
12:36:45 Facing outward and then external rotation. Just feeling your way. Is there any difference as you move?
12:36:53 The palms towards you or away. Taking your time, let's find that on the other side. So again.
12:37:00 Just feel your way first. So exploring. And then again, maybe the palm faces towards you.
12:37:11 Maybe the palms face away from you. They're a difference. Again, be gentle.
12:37:18 That internal rotation. Is facing towards you in that external rotation at your own pace.
12:37:25 Feeling you away. Beautiful. Let's just release the arms for a moment.
12:37:30 And in yin yoga they do this exploration and then staying with the posture.
12:37:37 And then rebounding, feeling your way. So just noticing, is there any release or anything that the shoulders are asking a viewer that hands or wrists.
12:37:47 Fingers. I'm going to start to move the shoulders. Maybe bring the hands again to the shoulders.
12:37:52 And again, feeling your way. There's no rush. So maybe growing through the ways that lengthen through the waist and then finding that expansion in the back.
12:38:01 So noticing the scapula. Elbows come to touch.
12:38:06 Let me be opening the chest. It's really setting. When you're ready, going the other direction.
12:38:14 Just when the body's ready. Always feeling your way, growing the mood.
12:38:19 Feels right. Maybe one after the other. Maybe starting to bring in a little bit of twisting.
12:38:26 Going the opposite direction again. The playful movements. We just forget that the body loves to It's like recess time for the body.
12:38:38 Okay, as you're ready, coming back to center again, just checking in. So feeling your way, that rebound.
12:38:45 Energy maybe flowing more freely through the limbs And as you're ready, maybe bring the hands behind you so We're talking about the sun shining on us. It might feel like you're opening the chest to sunshine.
12:39:00 Color of yellow fire.
12:39:05 Inhaling back to center Exhaling, finding that lateral side bend. So feel from the hips all the way But taking your time, feeling from the inside out.
12:39:16 And the outside in. Inhale back to center. Exhale. Find that lateral side bend on the other side. So again, hips all the way up.
12:39:26 Always modifying as you need to from one side to the other. Inhale, center, exhale. And this time finding more of an open twist.
12:39:33 So slightly twisting upward. As you come to the lateral side bend.
12:39:37 So opening up to the sun. Inhale back to center, neutralize. Exhale, find that lateral segment on the other side. And then again, opening up with a little twist.
12:39:49 So open it up. Open twist, so breathing here.
12:39:53 Might start to feel. So be gentle with the lower back.
12:39:56 Inhale back to center. Exhale, lateral side bend and this time facing more towards the ground. So more of a closed twist.
12:40:05 Feel differently. So lengthening through the waist. Ground through the feet. Inhale back to center. Exhale, find out lateral side, but on the other side. And then again, gazing towards the floor, coming to that closed twist.
12:40:20 Growing to the waist. The opening to the collarbones, maybe releasing the shoulders.
12:40:25 Inhale back to center. Just release the hands and feel your way. Roll open the shoulders for just a moment here.
12:40:33 So really just gradually opening the body just like flower might start to open.
12:40:39 Awake in a bunch of years. Okay, if it feels okay, let's bring my hands again.
12:40:45 So just playing with different ways. So opening up the chest, really important.
12:40:49 And then exhale, coming into flexion. So maybe the elbows come towards each other. Feel an expansion in the back of the the upper back.
12:40:58 The lengthening to the waist still. Again, inhale, chest opens, coming into bed.
12:41:02 Extension. So important. I do purposely extensions every night because we do slouch so much the nosing in the belly.
12:41:14 Inhale back to center. So again, always just checking in. Roll over the shoulders if that feels natural.
12:41:19 Allow the neck to release the cervical spine. We've done axle extension lateral side bends You're done.
12:41:30 Flexion and extension, we started to bring in twisting. So let's continue maybe bringing in some more twisting here.
12:41:36 So again, maybe crossing the ankle over the thigh, and then maybe making sure that the alignment feels right for your body. So there's stability in the leg touching, the foot touching the floor and just opening up the hip, maybe flexion in the ankle.
12:41:50 Just breathing here. So lengthening through the waist. I love to do this one just throughout the day even, right? Like people don't realize you're stretching And then when you're ready, we're going to do both a closed twist and an open twist. So first inhale.
12:42:02 Inhale, lengthen, and then maybe bring the knee towards you if that feels okay.
12:42:07 Exhale, go towards the twist, so close twist. Open the shoulder if that feels right. And maybe release any other tension.
12:42:15 The face or… Taking your time, inhale, keep your leg just as it is. We're going to come more into an open twist. So maybe holding the side of the chair.
12:42:25 Maybe the arm wrists on the leg. And then it might feel differently coming that's more open.
12:42:31 Another breath. Beautiful. Inhale back to center.
12:42:35 And you can open and close the leg. Some movement to the hips.
12:42:40 Okay, let's do the other side whenever you're ready. So again, finding that stability with this leg that's supporting on the bottom, really grounding through the feet and then opening up the hip But on each side of the body, you might even need to release more if that feels appropriate.
12:42:56 And axle extension. Breathing here.
12:43:01 When those are ready, we'll come to that twist. So inhale, lengthen, just really twisting through the torso, the upper part of the body, thoracic spine.
12:43:10 The belly facing forward. Roll over the shoulder and see if there's any other tension that doesn't need to be there.
12:43:17 Taking your time. Inhale back to center, coming to that more open twist. So maybe holding the chair.
12:43:24 And twisting away from the knee. Both directions always keeping balance from side to side.
12:43:31 Adjusting as we need to. Inhaling back to center again, opening up the hip.
12:43:39 So in honor of Lunar New Year's, I wanted to come into the lunar sequence, which I love. It's one of my favorites, actually. It's just a little bit different from a sunny so So coming into, we'll go slow this first round. So just rounding through the feet, sitting up tall
12:43:54 So just coming into mountains, so seated mountain. And then just feeling your way.
12:43:59 Notice that growing through the waist, the opening of the collarbone, bone crowded through the feet.
12:44:06 And taking your time, inhale, the arms come up. Long axle extension.
12:44:10 So upward facing tree. So a lot of the same movements we just did.
12:44:14 Exhaling, finding that crescent moon and really maybe pushing through the one foot. So there's a lengthening on one side.
12:44:21 Reflection on the other. Beautiful. Inhaling, maybe opening the pelvis. So walk the feet over, opening up the chest.
12:44:28 Coming into goddess. I do this a little bit differently than other people, but I like this opening that we need.
12:44:37 Beautiful. Exhale. Good lengthening. So fingertips towards the opposite sides of the room.
12:44:44 Often lots of playtime for the body. So quantify the warrior two.
12:44:49 Beautiful. So bring the hand inside as you inhale. Fingertips now towards the ceiling and the ground, coming into modified triangle.
12:44:56 Feel that reaching. It's breathing here.
12:45:02 Another breath. And as you exhale, sort of turning the shoulders to face the knee and coming more into flexion.
12:45:12 So again, that really big expansion of one side flexion the other Forcible parallel to the ground.
12:45:20 Just go as deep as feels good in this body. And then again, inhaling, still facing towards that knee.
12:45:27 Coming into like lunge arms.
12:45:31 Another breath. Exhaling, coming into like gait pose. We're coming towards the side to feel that lengthening, maybe push through the one foot.
12:45:41 I'm going to feel that lengthening to one side. This is modified gait.
12:45:45 Beautiful. Inhaling back to center. Maybe let's walk the feet together for just a moment. So it's sort of like a modified butterfly or diamond.
12:45:54 That link fitting. Yeah. Beautiful. So this would have been Malasana.
12:46:00 I'm just breathing here. Let me bring back to that intention you made at the beginning of the practice.
12:46:05 Maybe bring back that fire chakra. The energy in the body.
12:46:09 Pretty gentle energy. And as you're ready, let's widen the legs again and then come into gate pose on the other side. So just make sure you're going the opposite side for doing that.
12:46:19 Full circle. When you're ready, inhale facing towards that knee, coming into those low lungeons. Beautiful.
12:46:31 Exhaling, finding that flexion towards the feet. So feel that big expansion on the other side, pushing through the foot.
12:46:39 Maybe releasing tension in the upper body. Another breath. Still lengthening through the waist.
12:46:45 Bring the arm in front, inhale, opening up the chest. Fingertips towards the ceiling and the ground.
12:46:51 All the different playful movements of the body. Another breath. As you exhale, coming to that warrior arms again.
12:46:59 So again, just checking with the legs, feeling stable through the legs.
12:47:03 Torso long, waist long, collarbone spread. And then opening up the chest as you inhale, coming into that goddess.
12:47:12 Could be a god. It's a goddess. And then exhale, lock the legs together, coming to that lateral side bend.
12:47:20 Waste. Inhaling, Upward Facing Tree.
12:47:26 And exhale with the thigh. Beautiful. Let's take a moment to feel into that.
12:47:34 It was all the benefits of going in the circle like life you know we've had full year.
12:47:42 Felt the full year. And we're starting again.
12:47:48 Any other movements in the body that may be want to unfold.
12:47:53 Just take a few moments coming back to that meditation. I want to sit back into the chair. I'm still feeling supported fully by the body. So not slouching.
12:48:00 But keeping all the benefits that you've just awoken in the entire body.
12:48:04 You're strengthening your muscles and the ground and the anatomy. Maybe inviting back those roots to the tree.
12:48:13 In a resource. Place of ease and okayness in the body.
12:48:19 It's always been there supporting us. Safe haven refuge.
12:48:26 Bringing in any imagery that brings you directly there. Again and again.
12:48:32 Maybe it's walking in the snow or the sun bright sun on the face.
12:48:40 Coolness in the air. You're crunchies, no.
12:48:46 Sound of that quietness. For us.
12:48:51 There are even puddles of water, bicycles.
12:48:58 Just take a few moments again, bring in whatever imagery returns you again and again.
12:49:06 And then feeling it in the body. Where do you feel the spaciousness?
12:49:12 In the body. Might feel just a release of tension in the face.
12:49:20 In the jaw, the shoulders. The valley.
12:49:28 Be released into gravity. Be held.
12:49:38 The Heart Center. Feel into your inner resource and your body.
12:49:46 Always supporting. It's always there.
12:49:52 I'm following the roots up to that trunk and foundation. Heartfelt desire.
12:49:59 When you look back at life. What common thread or theme
12:50:06 His heartfelt desire of this mission. Something that you want to complete more than anything else.
12:50:15 I'm just feeling your way. Even as maybe sound comes in.
12:50:20 Other things go into perception. All the while noticing how it dissolves itself time.
12:50:27 Nothing to fix or change. Everything just as it is.
12:50:36 And then with the heartfelt desire, maybe fighting back that intention.
12:50:42 Attention you made at the beginning of the practice. Around the Lunar New Year's the year of the snake.
12:50:49 Around that wisdom, that inner wisdom always trust because it feels right.
12:50:54 That's perfect. Timeless in the body. Of renewal or transformation as we find the end of the month.
12:51:04 And start to begin again. Or maybe there's a new intention that's unfolding.
12:51:10 Just take a few moments to fill into this. Might support you for the rest of your day today.
12:51:18 Entire body and mind. To get ready to go for it.
12:51:26 Bring that intention, heartfelt desire. Grounded like the roots of the tree with the inner resource, feeling safe bring it all in to every action and interaction.
12:51:38 Of your day. A lot of gratitude. Thank you for making time today. Thank you. And we'll see you again next time.