12:21:20 Welcome, everybody. So we're going to settle in. I'm just going to stop the music in case it doesn't go.
12:21:32 So just starting to settle in, we're going to continue with our heart openers and feeling into the heart chakra But as always, everything is an invitation and feel free to adjust or modify as you need to.
12:21:43 And as you're ready, maybe with eyes open or closed, we'll come into our meditation.
12:21:50 So just starting to feel into the surfaces supporting you. Spaces all around.
12:22:00 If there's any residue of the day or any unfinished work.
12:22:04 Maybe you can just lay that aside. Imagine putting it in a drawer in a box.
12:22:10 Knowing that you can come back to it again. Later on feeling more refreshed and ready.
12:22:17 And then if it feels okay, maybe feel into that heart chakra.
12:22:21 So at the heart center and then opening to all the elements related to the heart chakra.
12:22:28 Maybe the color green. Loween.
12:22:33 Beautiful emeralds. Maybe the scent of peppermint.
12:22:41 I'm just noticing with all the senses. As you feel into this heart chakra The element of air.
12:22:53 And then if it feels okay, maybe coming into an inner resource It's a place of ease and okayness in the body.
12:23:03 Inviting any imagery that feels right for you. Might be a place in nature.
12:23:10 Enlivened by all the senses.
12:23:16 A familiar cozy place.
12:23:22 Or a beautiful memory.
12:23:28 Animal, a fur friend.
12:23:34 Wisdom figure. Just taking a few moments to feel into your inner resource.
12:23:41 With all the senses.
12:23:47 And then noticing where does it unfold in the body. Maybe feeling like spacious or spacious
12:23:56 Seek connection. Maybe flowing from the heart center.
12:24:03 Through all the cells and corners of the body. The interviewsaurus might feel like breath.
12:24:13 Flowing freely. Entire body.
12:24:19 Like feel like a release of tension. All through the front side of the body.
12:24:29 Left and right. Just feeling into the inner resource in your body.
12:24:36 With all the senses.
12:24:44 I was noticing how it supports you during a practice or beyond in your everyday life.
12:24:50 Whenever you need to feel ease and okay. Just by opening to the inner resource.
12:24:57 This imagery with all the senses. Feeling it unfold in the body.
12:25:04 As you're ready, maybe inviting a heartfelt desire. So this why in the world?
12:25:10 What life is asking of you every day what brings you maybe to study is the why in the world?
12:25:19 Reveals itself over time. So it's okay if you're not sure what it is yet.
12:25:25 Maybe feeling your way what do you feel? This beautiful revealing of the heartfelt desire.
12:25:36 And then maybe an intention starts to unfold. One that supports this heartfelt desire.
12:25:43 May be related to the heartfelt desires. And the heart chakra.
12:25:49 Might be around inner peace.
12:25:54 Passion for yourself. And others.
12:25:59 An unconditional love and joy. Just noticing you have this intention.
12:26:05 Might reveal itself during our time together. Or maybe there's another intention. So just take a few moments to feel into what's the right intention for you at this moment.
12:26:19 Once you're ready, we'll come to our breath practice, the body breathing itself.
12:26:23 Bring one hand to the belly, one head to the upper breathing space.
12:26:27 Inhaling through the nostrils, noticing the upper breathing space. The middle breathing space.
12:26:33 And a lower breathing space. Lengthening through the exhale.
12:26:38 Lower breathing space. Middle reading space and be able to breathing space.
12:26:43 Body breathing itself. Inhaling and exhaling at your own pace through the nostrils. So keeping it more in that soft.
12:26:57 And then if it feels okay, maybe bring both hands to the upper breathing space.
12:27:01 It's more the rib cage. So we're going to be continuing with our heart openers today. So as you inhale through the nostrils, notice the rib cage opening.
12:27:08 Maybe invite this lengthening of the spine and a little bit of opening in the chest.
12:27:13 A little bit about backbend. And then as you exhale, maybe coming back to center, everything softening at its own pace.
12:27:21 Again, inhale through the nostrils, noticing rib cage opening. Maybe fighting that sling back.
12:27:27 I opened the chest. Lengthen to the exhale.
12:27:31 Just noticing body coming back to neutral. So maybe a couple more times just like this at your own pace inhaling.
12:27:38 This place is more energizing, more active.
12:27:43 Maybe one more time. Inhale through the nostrils, rib cage opening.
12:27:47 And then lengthen to the exhale. Releasing the hands. Just take a few moments to notice.
12:27:55 Just scanning the body, top of the head, all the way down sensation to the toes.
12:28:02 Scanning for the top of the head. Rivers of sensation all over the back body.
12:28:08 All the way down to the heels, soles of the feet.
12:28:13 Setting from the left side. Head all the way down to the edge of the foot.
12:28:21 Noticing sensation on the right side of the body. The head, going down at your own pace.
12:28:27 Right side of the body. You start to wake up the body.
12:28:34 So maybe starting with fingers. So again, there's no destination really just allowing this moment for to reset itself.
12:28:43 Maybe making fists. Risk finding the event.
12:28:48 We're just going to do a brief sort of awakening of the body And then let's come into the cervical spine. So maybe sitting at the edge of your seat, feeling grounded.
12:28:58 And then allow the chin open and close.
12:29:02 Take your time. Really feel your way. Feel that lengthening of the back as you come into flexion in the front of the neck.
12:29:10 To inhale, those that lengthen through the front as you hold.
12:29:14 Just a couple more times just like this. Lengthen through the waist.
12:29:20 I don't know why I'm feeling the cervical spine start to awaken. Let's linger for a few moments. Feel that opening in the front of the neck and maybe opening up the chest.
12:29:29 Keep bringing in this heart over there, slight backbend. As you exhale, allow a little bit of curving in the body.
12:29:36 Still maybe noticing the abs. Beautiful. Inhale back to center.
12:29:41 Now we're going to start to wake up the shoulders. So inhale that long axle extension.
12:29:47 Really feel from the sacral all the way up to the cervical spine. I mean, resting maybe the hand towards the shell, exhaling.
12:29:56 I feel this kind of like swimming. So the palm facing outward facing As you find this backstroke. Again, just feel your way. Really lengthen all the way to the fingertips.
12:30:11 Stroke. Beautiful. Actually, let's go the opposite direction. So the palm reading.
12:30:18 Just a couple rounds, a full range of motion in the arm.
12:30:22 We start to lose our range of motion as we stop doing these movements in the spike.
12:30:26 Okay, axle extension. We'll find this on the other side so again allowing this arm to swim on the other side.
12:30:35 Palm facing outward. Meaning.
12:30:40 That's true. Carrying air with you.
12:30:47 Slight feeling tingling in the palms. When you were just going the opposite direction.
12:30:53 So again, maybe Paul moving. Even watch the hands.
12:31:02 Through the eyes and the neck. Okay, axle extension.
12:31:07 Let's open the chest here. Maxill extension. And let's bring that same swimming motion.
12:31:14 Just to the degree that feels okay. So really opening up the chest.
12:31:21 Lengthen through the waist And when you're ready, it's go the opposite direction.
12:31:31 Okay, one more time. Beautiful. Take a few moments just to notice because you just start to open up the limbs. Let's wake up the feet.
12:31:37 I don't want to forget the feet. So releasing the feet, even if you're wearing shoes, you can allow the toes to wiggle.
12:31:44 Just to the degree that feels okay even energetically noticing the feet moving, maybe making fists in the feet, even in socks You can be side to side.
12:31:53 Maybe ground your one foot rotation the other. Sounds.
12:31:59 So important to get rid of the funds that we talked about.
12:32:03 Last time. Okay, beautiful. So coming back to center, we're going to come into some cows and cats. So as you're ready, chest open. So feel that lengthening from the spine and then open up the chest.
12:32:17 And as you're ready, exhale, find the cat. Holding on. Knees.
12:32:24 Notice the abs. Rounding kind of like we do in table, but in a seated position.
12:32:30 Just opening. Cows and cats. Times.
12:32:40 No rush. There's no destination.
12:32:45 Already here. And it was lingered. So again, maybe finding cat And that rounding of the spine with intention.
12:32:54 As you exhale, open up the chest. Opening of the rib cage. We were breathing earlier.
12:33:00 I'm going to keep coming back to these heart openers. Okay, beautiful. Come back to center. Keep noticing.
12:33:07 I do right, we'll come into twisting. So let me bring one hand across.
12:33:10 Holding on to the chair. Inhale, find that lengthening first, and then exhale, twist.
12:33:16 We'll open the shoulder. Inhale, lengthen, exhale, twist, breathing here. Another breath.
12:33:25 Inhale back to center. Let's find that on the other side.
12:33:27 So crossing the leg, holding onto the chair, inhale, lengthen. Exhale, start to twist.
12:33:32 Roll open the shoulder. Inhale, lengthen, exhale, twist. More opening of the chest.
12:33:38 Yeah, breathing here. Inhale back to center. And always just notice that we're just checking in because we're going to be doing a big heart opener Our pink pose will be camel pose today. So we've been doing a lot of
12:33:52 Sort of opening of the chest and movements in the arms.
12:33:54 Let's come into some lateral side bits. So let's release the legs for just a moment here. And then maybe just coming to one side.
12:34:03 And then coming into the other. Waking up the side body.
12:34:08 Really feel that lengthening through the toes all the way up into the legs all the way along the fingers.
12:34:18 The arms and let's linger on one side if you're holding onto the chair, feel from the side of the foot all the way to the fingertips with long lateral side bend.
12:34:28 Inhaling center, exhaling. That lateral side button on the other side. So still long in the waist.
12:34:37 Inhale back to center. Okay, so taking more of a wide stance Bending through the knees so you feel grounded.
12:34:45 I'm going to do some forward fold. So maybe bring the hands to the waist feel that lengthening and then exhale.
12:34:54 Sheer grounded to the feet, chest open. Breathing here.
12:35:00 Okay, AM center. This time, maybe bring the hands this behind you laying on the lower back open the chest, let's like you're an open the chest for a few moments and still the pelvis is open ground through the feet.
12:35:12 Another breath. And then exhale. Finding that flexion.
12:35:17 All the while the chest is still open. Maybe release the cervical spine.
12:35:23 Who's letting any natural movement unfold? Beautiful. Inhale back to center.
12:35:29 Okay, so we've done all the different movements of the spine One more time is that we're going to come into standing this time. So we can come into standing lunch.
12:35:40 And then maybe we can go behind the chair. So I'm going to stay in front of the chair, but if you want to go behind the chair, just so you can use it as a support. Feel free to use the chair as a support room just going to say you can see me still.
12:35:51 Okay, so we're going to inhale and lengthen here. And again, inhale, lengthen.
12:35:57 And then exhale, feel that opening through the chest. Beautiful.
12:36:04 And then coming back to center, let's bring those fists behind you.
12:36:08 Open the chest. Beautiful. Okay. We're going to do some half sun salutations here So inhale lengthening. Feel that long axle extension.
12:36:19 Exhale, let's open the chest. Lingering a little bit. Inhale.
12:36:25 Exhale, let's bring the arms behind. Sort of towards the floor and open the chest.
12:36:32 Again, inhale. And then open the chest.
12:36:38 Inhale and then pushing away from the ground. Open the chest.
12:36:44 Beautiful. Inhale, bend the knees, exhale. Forward folds the belly towards your thighs and holding on to anywhere along the legs.
12:36:52 Releasing cervical spine. Just take a few moments here.
12:36:57 Inhaling, halfway lift that back, so opening up the chest. Still lengthening through the waist.
12:37:04 Okay, exhale, forward, forward. And then inhale all the way up.
12:37:11 Exhale, opening the chest. A little bit modified. Inhale.
12:37:16 Bring the arms down, exhale, open the chest again. Inhale, center. Okay, so we're going to give it a go. We're going to try camel pose. So big heart opener. So we'll try it several times.
12:37:29 So maybe choosing either with the hands beside you or with the fist behind you.
12:37:34 You can try either one. So whichever felt good for you the first time. Inhale, lengthen, and then exhale. You can the knees opening up the chest. We're doing a standing version of camel.
12:37:46 Another breath so feel that lengthening as well. You're opening up the neck, opening up the rib cage Last breath. Beautiful. Inhale. Let's come into ragdoll. So you can bring the hands to opposite arms.
12:37:59 Belly towards your thighs. Releasing here for a few moments.
12:38:10 Another breath.
12:38:21 Take your time, release the herbs. Inhale, coming all the way up.
12:38:24 Okay, so another possibility is that maybe you can bring the opposite forearms this time. These are all modified And then inhale, opening of the chest.
12:38:35 And then exhale. Then the knees, you can open up. So kind of like a modified camel breathing here.
12:38:44 Another breath. Okay, take your time. Inhale. That was a bit deeper.
12:38:51 And then coming back into that In the hands when we open your forearms.
12:38:58 Ram through the feet.
12:39:09 Inhale and all the way up. I'll offer another one so So you can bring one hand behind you. So this is coming closer to the camel, actually. And as you inhale the arm up.
12:39:21 There may be gazing behind you. So again, if this doesn't feel right, use any of the arm variations that we've tried so far.
12:39:27 So half camel in standing. Okay, last breath.
12:39:31 Beautiful. Inhale, center. Okay, just take a forward fold Just release the arms even and bring some rotation into the shoulders We'll do the other side.
12:39:45 Take your time coming up. Let's find out on the other side. So inhale, bend the knees.
12:39:51 Opening up the chest. So lots of heart openers. Feel that lengthening through the waist.
12:39:57 Another breath. Last breath. Beautiful. Exhale. Okay. And then coming one more time.
12:40:04 So you can have that arms dangling Maybe rotation.
12:40:11 And as you're ready, finding seated again. How does that feel?
12:40:17 It's a big heart opener. Okay, let's just take a moment to release the legs.
12:40:21 Just bring some movement to the pelvis. Take your time.
12:40:30 And then let's come back. We'll come back to that meditation we started with.
12:40:34 So take a few moments to scan the body. A really big heart opener.
12:40:39 If there's any other movements that the body's longing for. Neck rolls or any movement in the shoulder.
12:40:50 To see. Moments to let the body any other movements.
12:40:57 It's starting to settle in. With eyes opened or closed.
12:41:02 Feeling back to that inner resource. Place of ease and okayness in the body.
12:41:09 Inviting my words in or just letting them float away. Maybe connecting to the interview source.
12:41:16 Your place in nature. Walking through a beautiful forest.
12:41:23 All the wildflowers blooming. Trees lush all around.
12:41:31 Nature sounds. Bright sunlight shining through branches.
12:41:39 Soft soil underneath the feet.
12:41:45 Sound water flowing gently.
12:41:49 Or maybe connected to the inner resource through familiar cozy place.
12:41:57 Like sitting on your favorite chair soft cushions layers and blankets.
12:42:06 Textures. Familiar sounds in the background.
12:42:13 Your voices. Cuisine.
12:42:21 Something delicious.
12:42:26 Maybe it's a memory. Walking along a cobblestone path with a loved one.
12:42:34 Bare hand in your hand.
12:42:41 Curious colors
12:42:46 All around you. Perfect weather.
12:42:54 Fresh air.
12:43:01 Or maybe it's maybe it's her friend.
12:43:06 We're trying to come soft.
12:43:12 Kisses and cuddles.
12:43:19 Just take a moment to come into whatever imagery brings you to this place of ease and okayness in the body.
12:43:25 Safe haven or safe refuge. They can return to always.
12:43:32 Always there. Opening the senses too.
12:43:36 Whatever this imagery is that will return you there again and again.
12:43:44 And then feeling your way where do you feel the inner resource unfolding?
12:43:50 This feeling of maybe spaciousness or in the body.
12:43:56 Perfect and connected.
12:44:02 Just notice where you feel the inner resource in your body.
12:44:07 Place of ease and okayness.
12:44:12 Peace.
12:44:18 Just know you can come back to this feeling again and again at any time.
12:44:23 Especially when it's busy or challenging. You might take a moment to feel into your inner resource.
12:44:34 I'll make that heartfelt desire. Star.
12:44:40 What life brings you to every day.
12:44:46 A glimpse of it during our time together. What is it that life is
12:44:56 Just feel in your way, maybe feeling through the heart center.
12:45:01 You know it's right. Feels right in the body.
12:45:06 Peace and we'll be. Like being a resource.
12:45:12 And maybe recalling that intention you made at the beginning of the practice.
12:45:16 Healing through the heart center. Maybe around compassion.
12:45:23 For joy. Unconditional love.
12:45:28 Inner peace. Or maybe another intention as a
12:45:38 Feeling it with the whole body and mind.
12:45:46 To feel into this intention. Very active. Action and interaction.
12:45:51 Find yourself in for the rest of the day.
12:45:57 If you want to bring in that Padma lotus Lotus seal. You can bring your fingertips together and thumbs together, opening like a lotus And resting on that.
12:46:09 Right in the front. Just take a few moments.
12:46:14 Just feeling that loving kindness for yourself.
12:46:19 We're taking the time to practice today.
12:46:25 I mean, all the moments that you find yourself in. You can continue to find ways to connect with body in mind.