12:22:32 That's okay. All right, so welcome, everybody.
12:22:37 We're going to continue with our heart openers. And so we'll just start to settle in.
12:22:43 Maybe let's just start with progressive sort of relaxation And again, everything's an invitation, so feel free to adjust or modify as you need to.
12:22:53 And just be with whatever's arising today to the degree that feels possible.
12:22:57 So starting with this progressive relaxation, maybe finding tension in the face if that feels okay so maybe squishing the eyes and the mouth.
12:23:08 The face. And then releasing.
12:23:12 And maybe the hands, the arms, the whole torso
12:23:21 And then noticing the legs. Feet intensing.
12:23:27 Just feeling your way. And then releasing.
12:23:32 We'll do the whole body. So the face, the whole head the hands and arms the whole torso Notice the belly, the legs, the feet, everything tensing to the degree that feels okay.
12:23:45 And then slowly allowing attention to release.
12:23:52 Amazing. Maybe there's energy flowing more freely now through the body.
12:23:57 So there might be more room to come back to the body.
12:24:02 And start to settle in. Both eyes opened or closed.
12:24:09 Start to release anything that doesn't need to be here for this moment.
12:24:13 Residue of the day.
12:24:18 Feeling through the body using all the senses. Starting to notice the surfaces and spaces all around.
12:24:25 Supporting us. This grounded feeling.
12:24:31 Noticing, seeing. Without needing to attach or detach from anything.
12:24:38 So any hints of color or light. Any shadows or shapes.
12:24:46 Opening up to hearing. Any sounds inside the room.
12:24:52 Or beyond the room. The need to reborn.
12:25:02 Swallowing. Just to activate the tasting.
12:25:07 Noticing any residue of taste in the mouth or the taste of the milk itself.
12:25:17 Opening up to smelling. To inhale and exhale.
12:25:26 Then make sure to invite the inner resource using all the senses.
12:25:31 Connecting to any imagery that brings you to a safe haven or safe refuge in the body.
12:25:37 Might be a place in nature. Enlivened by all the senses.
12:25:44 Maybe a familiar cozy place.
12:25:50 Or memory. So taking a few moments to come into the safe haven with all the senses.
12:25:58 Whatever feels right for your body.
12:26:04 I'm feeling your way, feeling the inner resource with the whole body in mind.
12:26:14 You start to flow deep into the body. Maybe resting in the heart center.
12:26:20 That's the heartfelt desire? What's the heart of you today.
12:26:26 What is the core value or life's mission?
12:26:35 And is there an intention that might support this heartfelt desire?
12:26:38 Your why for this practice. And if it feels okay, I can come into the Padma mudra so the lotus seal pinkies together, thumbs, opening up the fingers, resting on the sternum If you fill into this intention.
12:26:55 So it might be related to this heart chakra. Maybe around compassion for yourself for your loved ones.
12:27:05 This unconditional love and joy. That's always in the background supporting us.
12:27:10 So feel into the intention. A whole body right.
12:27:20 As you're ready, I'm going to invite a breath practice. So feel free to join me coming into these different mundras.
12:27:26 So the first mudra. Feeling into the belly.
12:27:31 Inhaling through the nostrils, noticing the belly moving downward Lengthening to the exhale. Abdomen moving back upward.
12:27:40 Just a couple rounds just like this, noticing front and back.
12:27:44 Left and right, inside, outside. The belly breathing itself.
12:27:53 The more restful or healing abdomen.
12:27:59 Last time in over the nostrils, noticing the belly. Lengthening through the exhale.
12:28:06 And then coming into the next mudra, Magayama. So you're just curling the fingers, keeping that circle.
12:28:12 I'm just resting the hands again and feeling into the diaphragm, the middle breathing space Inhale through the nostrils, diaphragm opening.
12:28:20 Lengthening through the exhale, diaphragm moving downward.
12:28:27 Several rounds at your own pace.
12:28:32 Feeling from the inside out to the outside in. All directions, the diaphragm breathing itself.
12:28:43 Last time in here for the nostrils, diaphragm moving upward Lengthening to the exhale.
12:28:51 Coming into the next mundra, tucking under the thumb curling over the fingers.
12:28:56 And then feeling into the upper breathing space. Inhale into the nostrils, rib cage opening so really spending a few more moments in this root cage.
12:29:05 We're going to be coming into heart openers again. So really feeling your way.
12:29:09 Allow the rib cage to release. Inhale into the nostrils or pitch opening.
12:29:16 Link for the exhale rib cage soften.
12:29:23 I'm feeling from the rib cage. In and out, out and in.
12:29:27 Left and right.
12:29:36 Nice time. Inhale for the nostrils, the rib cage opening. Lengthening to the exhale, the rib cage soften.
12:29:44 And the last one, bring the fingers together And then coming under the ribs, coming into the all three breathing spaces.
12:29:50 Inhale through the nostrils, noticing belly middle and upper breathing space.
12:29:56 Lengthening through the exhale, noticing belly. Middle number breathing space.
12:30:00 Inhale. Belly, middle, and upper breathing space. And lengthen through the exhale.
12:30:10 Just a couple more rounds just like this. And maybe really feeling into that upper breathing space each time.
12:30:17 So I'm bringing that movement of opening the chest.
12:30:24 Last time. Inhale through the nostrils, belly, middle, upper breathing space.
12:30:29 Lengthening to the exhale, Billy. Middle or feeding space.
12:30:33 Release the hands, just checking in again. Just noticing.
12:30:40 Breath supports us in our everyday life. Nothing good or bad, just maybe more active in the upper breathing spaces or more restful in the lower breathing spaces.
12:30:51 Release our hands and our feet for a moment. Just going to slowly wake up, maybe even slowly first the subtlety of movement in the hands 17th movement in the toes.
12:31:05 Releasing each time.
12:31:11 With curiosity. A bit of attention to our hands and feet so Maybe making fist with the toes with the hands.
12:31:20 And then releasing just we did with that. Progressive relaxation.
12:31:27 And we can bring some movement to the wrists.
12:31:32 Makes a move into the ankles.
12:31:39 Let's go back to the cervical spine. So maybe some dynamic movement as you allow the neck to open and close.
12:31:45 At your own pace. Curiosity again, going slowly.
12:31:50 Go into each vertebrae.
12:31:58 Let's linger with the neck open. Again, that opening of the chest that we were starting to invite with our breathing practice.
12:32:05 Lengthening the whole front of the neck. Take your tongue as you exhale.
12:32:10 Flexion and that whole opening in the back of the neck.
12:32:15 Notice if there's any other movement the neck wants to play around with.
12:32:20 Maybe spiraling. Rotation.
12:32:23 Bringing some movement to the cervical spine.
12:32:32 Beautiful. So just come back to center. Just take a moment to notice. We've just started to wake up the body. Maybe sitting at the edge of your chair.
12:32:38 Grounded through the feet. Just feeling again and flowing throughout the body.
12:32:43 As you're ready, we're going to release the legs kind of coming into a modified staff pose. So just for that lengthening through the legs to the toes.
12:32:52 And then lengthening from the hips all the way to the crown of the head.
12:32:57 Then bring the hands to the chair. Do some dynamic movement here. So just going up to the degree that feels okay. Inhaling, just opening up.
12:33:06 Slightly lifting the glutes off the chair. Just a couple more times at your own pace for just pushing through the feet, start to open the chest each time.
12:33:17 Feeling study holding onto the chair. Less times dynamically as you inhale, open up the chest.
12:33:26 I'm going to linger. So if it feels okay, any amount you can lift the body off the chair.
12:33:34 It's really press through the feet. But again, you can go as low as feels okay too.
12:33:38 It's just starting to open this pelvis. Open up the chest.
12:33:43 Another breath. Last breath. As you're ready, just move. So exhaling, coming into flexion.
12:33:54 And the belly towards the thighs. Coming back to center, we're going to find that dynamic a little bit more with bent knees. So again, be gentle. Any amount lifting off.
12:34:05 Be careful because our chairs move. So just be careful. Usually they should be grounded, but yeah.
12:34:12 Moving against the wall might be a good idea, but really to ground the feet.
12:34:17 Any amount. Last time, inhaling.
12:34:23 Exhaling, then we'll find some static movement. So really press the chair. And again, feel grounded.
12:34:29 And then release the head any amount. My name will bring in some movement so it was fine.
12:34:36 Last breath. Exhale. I'm coming back to flexion.
12:34:43 Take a few moments here.
12:34:48 Back to center, finding the 90 degrees and we're going to start to bring in our arms. So maybe starting with just Just move and as you inhale, open up the chest.
12:34:57 And then exhale, coming back down. Inhale, open up the chest.
12:35:03 Exhale. A couple more times at your own pace.
12:35:09 Our peak pose today is a modification of bow pose. So we're just really starting to set up our legs and our Arms, our chests.
12:35:22 Okay, beautiful. As you come back to center, let's play around with bringing the arms behind us. So again, any amount, you might hold onto your wrists behind you or forearms.
12:35:33 Inhale, open up the chest. Another breath.
12:35:38 Beautiful. Exhale. Just take a few moments coming the opposite direction. Any amount.
12:35:44 Maybe the arms come away from the body. Okay, inhale center. So the next invitation is maybe interlacing the hands. But again, you can just keep your hands on your hips, interlace the forearms.
12:35:55 Or if you want to try opening up the chest. Inhale, open up the chest.
12:36:01 Feel that lengthening to the whole front side of the body, ground through the feet, widening up the collarbones.
12:36:08 Last breath. Exhale, find that flexion so again Any amount coming forward Doing the opposite.
12:36:19 Another breath. Last breath.
12:36:25 Inhaling back to center. So just take a few moments here.
12:36:29 Feeling your way. We'll come into some cows and cats just to keep waking up the spine.
12:36:34 Chest opens coming into Cal. Exhale, winding cat.
12:36:39 Rounding at the back. Just dynamic movement at your own pace. Just opening I'm finding that rounding.
12:36:51 Several times at your own pace. Maybe as you find cow, maybe the cervical spine starts to move, maybe the shoulders And then maybe if you find cat Thoracic spine.
12:37:05 Maybe the hips. Just a couple more times.
12:37:10 Allowing the body to release and play.
12:37:15 Last time just opens extension cow. Exhale, binding calf.
12:37:22 Okay, so I'm going to invite you to stand with me. But again, feel free to modify if that standing doesn't feel supportive for you today.
12:37:31 I'm just going to demonstrate. So holding onto the chair We're going to feel grounded in the legs, maybe lifting the left leg first.
12:37:41 But again, if you have wheels, be careful. Try to find one that doesn't have wheels.
12:37:45 And they're just going to start pulsing. So pressing through the soles of the foot use pulsing.
12:37:53 I feel that lengthening all through the body. As you're ready, let's linger here, releasing the arms a bit more of a balance.
12:38:00 Maybe pointing from the toes all the way to the fingertips. Inhale.
12:38:05 And exhale. Okay, beautiful. We're going to try that on the other side. So again, starting with the other leg I'm just trying to make sure you can see.
12:38:15 So again, that 90 degree and then pulsing So opening up the hip noticing the core.
12:38:26 A couple more times, wake up the glutes.
12:38:32 And then finding static. Inhale, the arm comes up. And then maybe pointing from the toes all the way to the fingertips.
12:38:39 You just feel that big sort of opening in the body.
12:38:43 Last breath. Okay, beautiful. Let's just come to the opposite for a moment.
12:38:49 Releasing and he's bending the knees, but feel that lengthening from the hips all the way to the fingertips.
12:38:55 We're going to roll up a few more times. So inhale, like a baby cobra.
12:38:59 And then exhale, find that. Lengthen the nucleus spine. Again, inhale.
12:39:04 Chest opens. Exhale. So a couple more rounds just like this, almost like cows and cats They're holding onto the back of the chair.
12:39:15 Last time. Okay, beautiful.
12:39:20 Nice. All right, so coming back to standing, we're going to give it a go. So this is our modified bow pose.
12:39:28 So let's just start with the arms. So starting with the arms, it's going to look totally different from how it looks seated. So you can just open with the arms.
12:39:38 So inhale, that lengthening from the feet all the way to the fingertips.
12:39:43 And then as you exhale, start to feel backwards. Another breath. Again, to the degree that feels okay in your body.
12:39:52 Inhaling back up. Beautiful. Let's come into flexion for just a moment. So just releasing.
12:39:57 Into selection. Okay, inhaling back to center.
12:40:02 Let's bring the arms behind us this time. And again, rounding through the feet, exhaling, open up the chest, really pushing through the palms of the hands.
12:40:11 Another breath. Last breath.
12:40:16 Beautiful. Inhale back to center. I'm going to find that flexion again.
12:40:20 Just releasing. Maybe noticing the abs Okay, coming back to center. So another arm variation. So a lot of the arm variations that we did earlier So maybe holding any amount along the arms, the wrist Inhale, open up the chest.
12:40:36 You can find that slight back bend again. Beautiful. Last breath.
12:40:42 Feeling the front of the body, the hips. Exhaling, find that flexion again. Then maybe it's time the arms come away from you.
12:40:50 I think I noticed the apps. Last breath. Inhale back to center.
12:40:57 So the last invitation is maybe interlacing the fingers. Opening up the chest.
12:41:03 Finding that back bend, that heart opener. Another breath. Let me switch the interlace and the fingers and thumb.
12:41:12 Exhaling, find that flexion, bend the knees. Coming forward any amount. If this doesn't feel right.
12:41:19 Feel free and come into any arm variation that feels right for you.
12:41:23 Okay, inhale, center. Let's take a moment in mountain. Just to neutralize. So feeling all four corners of the feet.
12:41:30 Lengthening through the legs, opening up the chest.
12:41:35 Beautiful. So we're going to give it a go coming into half both modified. So just starting with the legs. So maybe releasing that leg And that feels okay. And then just starting to lift the arm to feel grounded through that foot.
12:41:51 Okay, beautiful. So just release coming back to mountain again, hold onto the chair And then coming to that other arm variation.
12:41:59 So as you're ready exhaling coming to have like a boat pose. Notice the abs.
12:42:08 Last exhale. To center. We're going to come into all the different variations and we'll have a few moments to play.
12:42:15 And then as you're ready, maybe bring the arm behind you.
12:42:18 I'll just come to the arm behind it. And then again, opening up the chest.
12:42:27 Coming back to center. And then if it feels accessible.
12:42:32 Maybe holding on to the leg Feel that length into the front body and then exhaling, open up the chest.
12:42:39 Beautiful. Another breath. Last breath.
12:42:44 Okay, beautiful. Let's neutralize here. So moving your body away from the chair.
12:42:49 We'll do the other side. Just take a few moments here just to release and reset.
12:42:57 As you're ready, let's come back to mountain. We'll do this on the other side.
12:43:02 Take a few moments, maybe invite that heartfelt desire that deep connection with the body and mind.
12:43:09 Passion for yourself this body. So as you're ready, we'll start again to play. So inhale.
12:43:16 So bring that arm open.
12:43:21 And let's bring in the light this time. So as you're ready, releasing the leg and inhale
12:43:29 Okay, coming back to center. Bring the arm behind you.
12:43:34 Again, lengthening. Another breath.
12:43:42 It's a bit of flexion here just to reset. Engaging the apps.
12:43:48 Inhale, center. So maybe just to bring the arm behind you.
12:43:52 As you're ready, inhaling. All the nail the chest.
12:43:57 Differently on this side. Be gentle. Last breath.
12:44:03 Coming back into flexion again. Exhale.
12:44:08 The inhale, if it feels possible, maybe holding onto the leg Feel that lengthening through the front body.
12:44:15 As you exhale, open up the chest. Breathing here.
12:44:20 Another breath. Last breath.
12:44:24 Oh, beautiful. I'm releasing everything. Let's come back into that big Flat back.
12:44:31 Open the chest. Released cervical spine.
12:44:38 Take your time walking back towards the chair. We're going to come into seated.
12:44:42 Beautiful. Hopefully you feel reset for the day. Come up to 45 degrees. Let's come into figure four.
12:44:51 So find that. Flexion in the ankle.
12:44:56 Beautiful. And then allowing the knee to come up. Inhale, coming into a close twist as you exhale.
12:45:04 Long spine. Inhale and center, come into open twist.
12:45:09 In the opposite direction. Inhale in the center. Let's find them on the other side.
12:45:15 And opening up the hip. Beautiful.
12:45:21 Coming to a close twist as you inhale, lengthen, exhale twist.
12:45:26 Into open twist, inhale, center, exhale the other side. We'll come back to center and maybe just come back and do that.
12:45:35 But we started with that tension and release just to come back into the body.
12:45:40 Brought a lot of different movements today. So maybe starting with the face again Squeezing the face.
12:45:47 Amount of the whole face. And slowly releasing.
12:45:53 Coming into the hands and the arms the torso the whole torso.
12:46:00 And then releasing slowly. Feeling into the legs, the whole legs, feet.
12:46:09 And then we sync. And then the whole body, the whole face Entire body.
12:46:21 Please see. Just take a couple moments again to notice.
12:46:27 Maybe flowing through the body
12:46:33 Release of tension. Greater spaciousness in the face.
12:46:40 The hinges of the jaw. The neck and shoulders, the belly.
12:46:45 Maybe a pointer towards that inner resource that's always supporting us in the background.
12:46:52 Meaning you have the capacity now to listen to the heart Let's hit sing.
12:47:01 Pattern that life is asking of you. His heartfelt desire.
12:47:09 Back that intention. Feel free to join me again in that I'm going to seal the Padma mudra.
12:47:15 Just remaining any words that might support you for the rest of this day.
12:47:20 The rest of this week. Perhaps connected to the heart center.
12:47:25 The unconditional love for ourselves and others all around us. Unconditional joy and love.
12:47:35 Thank you again for making time for the day. We'll see you again next time. Thanks.