12:25:19 It's too dark. I tried. Yeah, that's okay. No problem. You're going to join me, so I'm not alone.
12:25:27 Okay, so welcome everybody. It's the Valentine's weekend, so I thought it'd be lovely to coming to the heart and we'll do some heart openers and do a little love and kindness meditation.
12:25:40 And again, everything's an offering, so feel free to adjust or modify as you need to. And let's just settle in.
12:25:47 So with the eyes open or closed just settling in noticing the surfaces supporting you.
12:25:54 Spaces all around. And then bringing in any words that resonate for you today.
12:26:01 As I offer them aloud. If you can just slowly open the eyes if they're closed. I'm going to offer different self-soothing. So we can take advantage of all the nerves and the hands and the face. So starting off with
12:26:16 Again, it's an invitation going from the middle of the forehead to the temples?
12:26:22 And really slowly. And then let's first imagine sitting with ourselves with all the senses.
12:26:29 And offering ourselves loving kindness. May I feel love and kindness at this moment?
12:26:36 And in everyday life. May I feel loving kindness at this moment.
12:26:42 And in everyday life. May I feel loving kindness at this very moment.
12:26:48 And in everyday life. Just releasing the hands. Just take a moment to notice.
12:26:54 Where do you feel this loving kindness for yourself?
12:27:01 Unless you're ready, imagine a loved one. It might be somebody who's at your home or at work or somebody you know.
12:27:09 Maybe you have a fur friend And again, if it feels okay, you can join me in self-soothing.
12:27:15 And then offer love and kindness to this loved one. So may you feel loving kindness at this moment.
12:27:21 And in everyday life. May you feel loving kindness at this moment.
12:27:27 And in everyday life. And you feel love and kindness at this very moment.
12:27:34 And in everyday life. In the hands and noticing in the body.
12:27:42 Where you feel this loving kindness for this precious person.
12:27:49 And then offering another way for self-saving. So just going across the wrist all the way to the fingertips And really slowly. You can really feel the texture of the hand.
12:27:59 And this time, maybe imagining a stranger. So maybe an acquaintance that you don't know very well colleague or here, or it might be even somebody the lands and oceans. They don't know yet.
12:28:14 And then offering them love and kindness to the degree that feels possible.
12:28:17 May you feel loving kindness at this moment. And in everyday life.
12:28:23 May you feel love and kindness at this moment. And in everyday life.
12:28:29 May you feel love and kindness at this very moment. And in everyday life.
12:28:37 And just releasing for a moment. You feel into this. What do you feel this loving kindness?
12:28:45 I'm not needing to fix or change anything. You're just noticing.
12:28:50 What's unfolding naturally.
12:28:55 When you're ready, bringing the self-soothing again. And maybe this time imagining someone you might know that's having a challenging time.
12:29:06 Or somebody that you feel challenged with. To the degree that feels possible.
12:29:14 All the senses, whole body and mind. May you feel loving kindness at this moment.
12:29:21 And in everyday life. May you feel love and kindness at this moment.
12:29:28 And in everyday life. May you feel love and kindness at this very moment.
12:29:36 In everyday life.
12:29:42 Feel your way where you feel the loving kindness? And even as other things might arise in your perception and sounds or without needing to fix or judge or change.
12:29:57 I'm just noticing how it dissipates in its own time back to where it came from.
12:30:06 And then another self-sealing technique is from the shoulders all the way down to the wrists. This might feel familiar, a lot of these self-saving techniques. Maybe you've offered them to a loved one or received them.
12:30:19 And so slowly, maybe this time imagining being at a gathering with all your loved Everybody you know.
12:30:28 Your precious friends and family members and fur friends. And then offering, may you feel loving kindness at this moment.
12:30:37 And in everyday life. May you feel loving kindness.
12:30:42 This moment and in everyday life. They do feel love and kindness at this very moment.
12:30:50 And in everyday life.
12:30:55 Where those words might resonate. For just a moment.
12:31:01 Just feeling your way. Does it feel differently than Well, for loving kindness to Yourself.
12:31:13 Again, just for curiosity. This openness.
12:31:18 And then the last one, maybe imagining everybody be with you, your community.
12:31:25 And then maybe beyond in your neighborhoods. The city as well.
12:31:32 Country, this continent, all the lands and oceans and beyond in the universe.
12:31:37 Offering everyone and everything and everywhere To the degree that feels possible, loving kindness.
12:31:43 So again, maybe picking whichever self-soothing way might feel good or Again, just resting.
12:31:51 May everyone and everything feel love and kindness At this moment and in everyday life.
12:32:00 May everyone and everything everywhere Your loving kindness.
12:32:05 At this moment and in everyday life. May everyone and everything everywhere.
12:32:14 Feel loving kindness at this moment. And in everyday life.
12:32:21 Just one more time, just feeling your way. Where do you feel this loving kindness?
12:32:26 Might feel like warmth from the heart center. Flowing throughout the body.
12:32:32 Might feel like a release under the surfaces supporting you. Muscles released.
12:32:39 Tension of the face. Release in the belly.
12:32:44 Feel like something else. So just take me a few moments to feel fully absorbed in this intention for love and kindness.
12:32:53 Bringing it into the practice. The feelings of the heart and the heart chakra as we say it's in the center of the heart.
12:33:04 Relates to the color green. The element of air. So when you start opening the senses to this as we start to awaken the body, waken the energy.
12:33:13 Towards his heart. Related to beef.
12:33:18 Rose quartz and emerald I'm feeling all the textures and colors as you open the senses more and more.
12:33:26 Peppermint, rose. The same thing feeling through the heart.
12:33:33 And even offering. So you can either bring your hands to heart center or energetically or even offering. So this is called the lotus seal. So the pinkies and the thumb touching I'm just opening to the degree that feels okay for you maybe
12:33:47 Resting the thumbs on the sternum. And then as you inhale, give the nostrils. And you're noticing this upper breathing space.
12:33:55 Front and back, left and right. Inside, outside, lengthening through the exhale to the nostrils.
12:34:03 Get any of the nostrils, maybe noticing the diaphragm And lengthening the exhale.
12:34:12 Feeling into the breathing spaces. Do any other nostrils deep into the belly, moving downward.
12:34:18 Lengthening to the exhale. So we're moving upward.
12:34:23 Just a couple more rounds just like this. Lotus relates to peace.
12:34:31 Your heart, love. Inhale to the nostrils, noticing the upper breathing space.
12:34:41 Is in the diaphragm. Noticing the belly.
12:34:44 Lengthening through the exhale. Upper breathing space.
12:34:52 Just notice. Maybe throughout the practice, always taking time to just check in with the body.
12:34:59 Checking in with the nervous system. So the breath is a pointer towards our nervous system.
12:35:05 The breath more shallow or more rapid, more in the upper breathing spaces more sympathetic nervous system.
12:35:13 Or the deepening diaphragm, the abdomen, or this equilibrium of small restful state.
12:35:19 Again, curiosity, not needing to fix or change anything just Noticing the state of the nervous system.
12:35:26 And then as you're ready, maybe sitting at the edge of your chair And then grounding through the feet, maybe the knees are over the ankles or something else, maybe something in between. So whatever your alignment is in your body today.
12:35:38 And then maybe growing to the feet. Through the legs, lengthening to the waist, noticing the abs, opening the chest. We're doing a lot of heart openers today.
12:35:46 We're just going to start to awaken as you inhale. And then exhale.
12:35:53 Someone has to open the arms a little bit wider. Inhale.
12:35:56 Start to open the chest in extension. Exhale. Just a couple more times your own way. Inhale.
12:36:06 Open chest extension a little bit. Exhale. I think last time. Inhale opening up Exhale.
12:36:16 But as you start to let the fingers play. Just feeling with the body.
12:36:21 Notice the breath. Allow the wrist to play. Weighting of the body. Maybe allow the shoulders to move.
12:36:30 Take your time. Which directions, the opposite directions or rotating backwards.
12:36:39 No destination. You're just feeling your way. So just take a moment to notice. We start to wake up the limbs.
12:36:48 Let's just take a moment as we Lengthen through the legs. So coming into like modified stats pose So feeling your way here. You're going to inhale. Actually bring your hand to your chair to find dirty spot. Inhale, lengthen. So feel that lengthening through the waist.
12:37:04 And then exhaling, finding that lateral side bend. Just releasing any other tension that doesn't need to be there.
12:37:10 While still feeling grounded through the feet. Feeling from the hips all the way to the fingertips.
12:37:16 As you exhale, open up the chest. So those heart openers staying static for a few moments.
12:37:23 Just check on the body. Can you release anything that doesn't Inhaling back center lateral side of it, the hips all the way to the fingertips.
12:37:32 Then exhale, opening up the chest. Maybe this time let's bring the hands Head. Inhaling, center.
12:37:42 And then exhaling, opening the chest. Just a couple more rounds, just like this, your own pace.
12:37:48 Inhaling and exhaling. Lengthen the waist. Exhaling open.
12:37:53 The chest. Inhale.
12:38:01 Inhale back to center. We're going to come into a twist.
12:38:03 So maybe hold onto the chair of the hand. Opposite leg. Inhale, lengthen exhale twisting.
12:38:09 Breathing here. Maybe inhale, lengthen the waist again. Exhale, twisting.
12:38:18 And then let's cross one leg, maybe the right leg over the left.
12:38:21 Inhale, lengthen, exhale. To that closed twist.
12:38:27 Breathing here. Last breath. So center coming to an open twist.
12:38:34 Totally opposite direction. We'll do this on the other side as well.
12:38:39 A few moments. Inhale, grab the center. Look at that fast pose again.
12:38:48 Let's inhale, lengthen. And then exhale, find that lateral swipe in on the other side. So maybe holding on to the chair.
12:38:56 Exhale, opening up the chest. I'm always noticing it feels different from one side to the other.
12:39:02 It's quite a comfortable spot for that. Other arm. Inhale, lengthen.
12:39:09 Come back to center. Exhale. Opening up the chest.
12:39:13 Inhale, open the hand to the head. Exhale, opening up the chest.
12:39:19 Around just like this, taking your time, inhaling and exhaling.
12:39:26 Just micro movements. You might feel that already. That's enough today.
12:39:32 Your last time. Inhale. And then exhale, opening fast.
12:39:38 So inhale, back to center. So let's cross the Oh, actually let's twist first. After saying in length and nice little twist.
12:39:46 Breathing here. Maybe roll open the shoulder, inhale, lengthen, exhale, twist.
12:39:56 Crossing the leg, make sure you do the opposite leg. And then exhale, finding that twist or that closed twist.
12:40:09 As you're ready, inhale back to center and then find that open twist as you exhale.
12:40:17 Let's here.
12:40:22 Inhale back to center. So let's just take a moment, releasing the legs.
12:40:26 I want to wave them side to side. So we're working towards our peak pose today of cow facing so We're just continuing to wake up the body.
12:40:38 So this time, let's actually bring the leg across. Like across. Inhale.
12:40:46 Coming into this long warrior one Well, let's modify it coming into more of a cat.
12:40:51 It's the opening of the chest. And exhaling, come into it.
12:40:58 Closed twist or warrior two. So these are all sort of modified standing. Again, inhale, more of that cactus.
12:41:07 Towards the knee. And then exhale, find that close twist. Warrior two. So a couple more times at your own pace, inhaling.
12:41:17 And then exhale and finding that twist.
12:41:24 Feel the body. And that last time that you come to inhale, you're going to bring the hands to the back of the head and opening up the chest here.
12:41:38 Let's come back to center. Before we do the other side, we're going to come in to do some shoulder dips. So widening the legs, sitting at the edge of your chair Just releasing one shoulder at a time, gazing.
12:41:48 The opposite side. Again, still feel that lengthening through the waist, grounding through the feet.
12:41:54 Inhale, center, exhale, let's do the other side. I was noticing to modify or adjust from one side to the other.
12:42:05 Okay, so we're going to try that on the other side. So crossing the leg And then finding that on the other side.
12:42:12 So inhaling.
12:42:18 Opening up the chest. And exhale, find that warrior too.
12:42:27 Again, inhale, opening up the chest. Exhaling.
12:42:34 Just a couple more minutes just like this inhaling. And exhale and finding that closed twist.
12:42:46 And exhale. Maybe the next time that you inhale. And the hands behind the head, open up the chest.
12:42:57 Let us find that shoulder dip just one more time at your own pace. Exhaling.
12:43:03 Center.
12:43:10 So for the next one. Let's bring our arms maybe to our hips and then turn them towards your knee. Inhale, lengthen through the waist, grounding through the feet. Exhale.
12:43:20 Finding inflection towards the knee. I'm going to open up the chest.
12:43:27 Inhale, back up. Just offering some arm variations.
12:43:30 I don't know if it feels okay in your body, but maybe Bring the hands behind you.
12:43:35 Opening the chest. But again, if this doesn't feel right, come back to hands on hips. And then again, exhaling, finding flexion.
12:43:42 So lengthening to the waist grabbing to the feet pointing to the collarbones.
12:43:48 Beautiful. Inhale. Just as an offering, just if you're curious, maybe bring the hands behind you, interlacing through the head.
12:43:55 Opening up the chest. This doesn't feel right, again, go back to any other arm variation.
12:44:01 Exhale. So more like humble warriors, you exhale. So scapula coming towards each other in adduction And there's no destination again. So maybe belly up a little bit more, might be lower.
12:44:17 See how the body feels today. Last breath. Inhale, center.
12:44:23 Just release the hips again. We're going to do that on the other side.
12:44:25 And now you know all the different arm variations. So any amount, any amount that feels right in your body.
12:44:31 So again, starting with the hips, grounding through the feet. Inhale, lengthen the waist, exhale, finding flexion towards that knee.
12:44:38 Opening the chest. So any amount When you release the cervical spine, that feels good.
12:44:47 Much of the circle is fine today. Inhale. Again, the next offering, maybe the arms the opposite direction. Open up the And then exhale, finding that flexion, any amount.
12:45:01 Grab them through the feet. Breath.
12:45:09 Inhaling back to center. And then if it feels right, maybe interlacing the hands, maybe opposite finger and thumb. So this might feel a little bit Opening the chest again.
12:45:23 It feels right, any amount of binding flexion.
12:45:32 Last breath. Inhale back to center. Beautiful. Nice.
12:45:37 Let's take a moment in crossing the legs here. I'm just going to open up the hip.
12:45:43 So maybe finding stability Flexion in the ankle, so your whole leg is working.
12:45:49 Beautiful. Then we're going to start to come into cow facing. So we're just going to do with half confacing with the legs. So let's just start with maybe The opposite harm, holding on to the shirt And then maybe the bottom part of your shirt.
12:46:05 To opening the chest. And still keep that flexion in the ankle so you're protecting the knee, shins moving upwards.
12:46:12 That lengthening through the waist. Breathing here.
12:46:17 And then as you're ready, exhale, find flexion. Any amount going towards the thighs.
12:46:27 Another breath. Maybe last breath. Inhale.
12:46:34 Okay, let's try that on the other side. So notice how it feels. Just take a moment, opening up the hip, flexion in the ankle.
12:46:43 So stability through the leg touching or the foot touching the floor.
12:46:48 And then as you're ready, bring one hand up Bring the other hand to the bottom and then opening through the chest.
12:46:56 Being curious how you're feeling this side of the body. That lengthening through the belly.
12:47:02 Widening through the collarbone. Taking your time as you exhale, finding flexion coming towards the leg, any amount.
12:47:10 And open through the chest. Around through that foot. Another breath.
12:47:17 Beautiful. Inhale, back, center. Okay, so let's release the legs here And then we're going to give it a go if it feels right.
12:47:25 In your body today. It's a really big heart opener. So again, crossing the leg.
12:47:31 And then this time So maybe I'll just show you for a moment.
12:47:35 This time, maybe the arm cuts down through the middle of the back.
12:47:39 Bring the thumb down. And maybe they touch or maybe they don't. And that's okay.
12:47:46 So crossing the leg Inhale, lengthen, open up the chest.
12:47:52 Really big winner. Another breath.
12:47:57 And then as you're ready, exhaling. Any amount only towards a five.
12:48:02 Wine through the collarbone? Notice the hip.
12:48:06 If there's any numbness or pain in the knee. Release a little bit more of that.
12:48:13 If there's any numbness in the arms, maybe go back to just holding the shirts. That's perfect.
12:48:19 Another breath. Inhale, center, nice.
12:48:24 Stretching out just like a moment. Release the legs. Just give yourself a hug. I did the other side.
12:48:32 And it might feel differently, so be curious. So crossing that leg.
12:48:37 And then C. So bring the arm in. On the top.
12:48:41 And then see if it touches. Remember the thumb downward.
12:48:47 And there's no destination, right? Feeling your way. Inhale, lengthen, open up the chest.
12:48:58 And then as you're ready, exhale, finding flexion. Breathing here.
12:49:07 Noticing the hip. Binding to the collarbone.
12:49:13 Another breath. Wheel back to senator these work okay so let's release the legs here. Might even take a couple cows and cats. We're right at the end.
12:49:24 So inhale, chest opens just to release. You can do this at any time. Cat.
12:49:31 Maybe notice the ads as you intentionally round Okay, inhale, chest opens.
12:49:39 Exhale. If there's any other movement before.
12:49:44 The end, maybe bringing in the neck a little bit shoulders And just letting the body find stillness when it's ready.
12:49:54 Any tension we made at the beginning of the practice around loving kindness.
12:50:01 Sending love and kindness throughout the body and mind. I'm just being curious how you can continue to feel this intention.
12:50:10 And every action and interaction the rest of your day.
12:50:16 Lots of love and kindness. Thank you for practicing. Great week.