12:21:01 I think it's okay. We'll start. Welcome.
12:21:08 So just start to settle in whatever that looks like for today. It's a beautiful spring day today.
12:21:15 So maybe leaving any residues of the day or any unfinished work, just put it aside for now.
12:21:24 Fully embracing this moment. With eyes opened or closed, just settling in.
12:21:31 Just feeling into the supports that are supporting you. Surfaces and textures.
12:21:38 Feel into the spaces all around. I'm just noticing how It could be just a feeling.
12:21:47 Everything coming to you. Me just sensing.
12:21:53 Everything unfolding and dissolving in its own pace.
12:22:00 Just seeing, even with the eyelids closed. Any hints of color or light or shaves or shadows.
12:22:09 I'm not needing to label.
12:22:14 I'm just smelling.
12:22:20 Just tasting and swallowing Just to activate tasting.
12:22:26 And then if it feels right. You can invite the words in or just let them float away and bring in whatever words resonate for you today.
12:22:36 But connecting to maybe the crown chakra. So this color of violet like lavender fields.
12:22:46 Opening all the senses too. In the center of the head, the crown.
12:22:53 Sahazara. Relates to pure being and consciousness.
12:23:02 Your full color of violet or white. Pure light.
12:23:09 All the senses. Into beautiful amethyst.
12:23:15 A little stone. The sacred scent of Frankenstein.
12:23:22 Frankincense.
12:23:27 And sandalwood. A healing sense of chamomile and taste.
12:23:36 So using all the sense is if it feels right to come into this crown chakra.
12:23:41 Maybe even have the capacity to bring in your inner resource.
12:23:46 Sanctuary or safe haven. They can access at a moment's notice.
12:23:53 Imagery maybe a place in nature those lavender fields. Or maybe even a symbol.
12:24:02 Today we'll be working with Garudasana. The symbol of an eagle.
12:24:09 Freedom and leadership. Strength.
12:24:14 Spirituality. Maybe leading you to that heartfelt desire, you know, why in the world.
12:24:22 What life is asking of you every day.
12:24:28 Cultivating an intention that supports this heartfelt desire maybe relating back to the crown chakra or to the symbol of the
12:24:39 Higher life's purpose. Spirituality.
12:24:44 Cure late. Providing inner wisdom today.
12:24:52 Just seeing how it feels in the whole body and mind.
12:24:56 Intention might support your practice.
12:25:00 I'm going to take a moment just to sense through the body.
12:25:03 The whole front side of the body, top of the head sensation floating all the way down to the toes.
12:25:13 Top of the head bowling sensation, the whole backside of the body.
12:25:18 Touching surfaces. Not needing to shift or soften, just noticing.
12:25:27 Noticing the whole left side of the body. Of the head.
12:25:32 All these rivers of sensation. In their own time.
12:25:41 Right side of the body, top of the head. Dreams of sensation.
12:25:49 Right side of the body. Down to the side of the foot.
12:25:54 Full body of pace as sensation.
12:26:01 Inviting a breath practice. Begin by noticing the body breathing itself.
12:26:07 Inhaling through the nostrils, the whole body filling. Exhale into the nostrils, the whole body empty.
12:26:15 And as we're playing with eagle today, Aridasana.
12:26:20 Really noticing this upper reading space. So front and back. Left and right, inside, outside, inhaling, rib cage opening, upper breathing space.
12:26:30 Lengthening through the exhale. You notice in the back body. We're going to bring in Anna Loma Krama, so stepped breathing I'll just demonstrate. Exhaling completely Inhaling, inhaling, inhaling.
12:26:44 And the Mexican complete. And even notice me in the back body.
12:26:47 Inhaling, inhaling inhaling And then exhale and completely.
12:26:52 At your own pace, find that animal morama. Inhale. Inhale, inhaling.
12:26:59 Several rounds at your own pace, feeling into the front and back.
12:27:03 Left and right, inside, outside. Pull up your breathing space.
12:27:08 Receiving, receiving, receiving.
12:27:15 Last time, exhaling fully. Inhaling, inhaling, inhaling the whole upper breathing space. Exhaling.
12:27:22 Let's take a moment to notice again. Maybe there's energy especially from the crown floating into the heart through the crowd.
12:27:34 Through our practice, maybe keep noticing, especially this breath. It's like a flight.
12:27:42 All the air and energy flowing, especially this upper breathing space
12:27:49 So as you're ready, we're just going to start to wake up the fingers, like making claws.
12:27:56 So this whole birth theme. So rolling the fingers, maybe even noticing one by one maybe continue to invite this internal rotation maybe into the wrist the forearms This external rotation, like opening wings and closing wings.
12:28:12 Starting to wake up the body. Very playful.
12:28:17 Bring the hands together. Inhale, lengthen. Exhale, find an internal rotation.
12:28:23 Inhale, lengthen. Feel that external rotation. Inhale, lengthen. Again, internal rotation as you exhale.
12:28:31 Daniel lengthen, even through the waist Upping the chest.
12:28:37 Beautiful. And then coming back to center. We'll open the shores maybe that's just continue to open up the chest. Opening up the chest as you the opposite direction. Feel that spreading of the wings in the back of the shoulder blades.
12:28:54 A little bit of twisting. Waking up the shoulders just to the degree that feels good in your body.
12:29:03 Okay, so just take a moment here. We're going to release the legs So inhale, lengthen.
12:29:09 And then exhale, a little bit of a sequence here. Bring the soles of feet together. Inhale, lengthen.
12:29:15 And then left over right. Inhale, lengthen. Exhale, right over left.
12:29:20 Try that again. Inhale, lengthen. Exhale, twos the feet together.
12:29:26 Inhale, lengthen, left over right. Inhale, lengthen.
12:29:31 Exhale, right over left. Okay, beautiful. We'll do that with the arms. So inhale, lengthen.
12:29:37 Exhale, just crossing the arms. Inhale, lengthen. And exhale.
12:29:43 So starting to form posture is starting to invite the body to get into these eagle sort of ego related poses.
12:29:52 Okay, so finding cow and cat, so sitting at the edge of your chair, really grounded through the feet You can hold on to your lap. Inhale, chest opens, finding cow, extension.
12:30:05 Exhale cat flexion belly towards inflection.
12:30:12 As you come back into Cal. Allow the cervical spine of the shoulders to release.
12:30:17 Exhaling. Allow the thoracic spine hips So something around just like this playfully cow and cat and any other movements that are naturally unfolding.
12:30:32 It's waking up the whole body. Today.
12:30:37 Time, chest opens, fine. Cowl. Exhale, cat.
12:30:44 Okay, beautiful. Come back to center. I'm going to thread the needle. Just bring the shoulder across.
12:30:54 On the other side. I can do a little bit of core work here.
12:30:59 So sitting at the edge, grounding through the right foot Inhale, the left foot comes towards the out side. Bring the right left foot down, left foot towards the middle.
12:31:11 Left foot down, left foot across. Again, so left foot.
12:31:16 Opening up the pelvis left foot Towards center.
12:31:21 And then lifting. So several rounds at your own pace and noticing the core lengthening and strong.
12:31:31 Really just starting to wake up his whole leg One more time outside Middle, and across.
12:31:41 Beautiful. Cross the leg, opening up the hip.
12:31:47 Hands around the leg. Inhale, lengthen. Exhale, close twist. Inhale, lengthen, exhale, open twist.
12:31:57 Okay, inhale, center, other side. So ground into the left foot Inhale that knee up.
12:32:04 Pelvis. Inhale, knee through center. Inhale, knee across the body.
12:32:11 Several rounds just like this Opening up the pelvis, more through the center And then more towards the side.
12:32:19 So find the strength in the leg. Several times. Inhaling and exhaling at your own pace.
12:32:26 Inhaling knee comes up. Inhale and inhale. Beautiful. Okay. Crossing of the ankle.
12:32:34 Opening up the hip. These are simple things you can do even at work or at home.
12:32:40 Just crossing the leg. Inhale lengthening. Exhale, close twist. Inhale, lengthen, exhale, open twist.
12:32:50 Let's pick up the feet. We're going to need the feet.
12:32:52 So coming into that eco pose We'll have a play. So making claws with the feet like we did with the hands.
12:33:00 Spreading of the toes. Rotation the ankle.
12:33:08 Make sure the feet are awake because we'll be doing some balancing. Let's do that on the other side.
12:33:12 To wake up and feet on this side. You can claws, spreading the toes.
12:33:19 Rotation in the ankle. Your sounds.
12:33:26 Again, can you bring in these movements into your everyday life? Maybe when you're watching tv or when you're studying, can you find room to let the body play.
12:33:37 Just releasing maybe why the soles of the feet bringing in some movement, maybe knees come to center.
12:33:46 Internal rotation and finding that external rotation Beautiful. Okay. So we're going to have a play.
12:33:54 The eagle pose. So it's seated. So starting off by lengthening the legs So lengthening through the left leg So sitting up tall And then just start with maybe crossing the ankles.
12:34:06 See how that feels. Maybe bring the leg a bit higher if that feels okay. Maybe even higher. Maybe the knees start to cross.
12:34:14 Crossing your legs in your socks. Maybe see if the ankle starts to twist or not. We're just being playful.
12:34:21 And then bring the arms together. So arms come together. The left arm comes in front of the right.
12:34:28 Maybe hugging. So this is an option. This could be a perfect ego.
12:34:33 Or maybe the backs of the hands start to touch. Maybe the risks come around or not. These are all limitations.
12:34:41 So any variation that feels good for you, even if this is perfect. So even just crossing the legs.
12:34:45 So as you're ready, inhale, lengthen through the core. Exhale, finding flexion and find that rounding.
12:34:51 Breathing into the back body. Inhale and exhale at your own pace. Feel the whole back body.
12:35:00 Energy. A bird when it's trying to stay warm all its wings and body together. Last breath.
12:35:12 Inhale and just spread your wings. We'll do the other side.
12:35:17 You're ready. So this time extending to the right leg, flexion in the ankle. And then again, maybe crossing.
12:35:24 Or maybe bringing it up a little bit, crossing a little bit more.
12:35:28 Might feel different on this side, maybe. Can go across a bit more.
12:35:33 And then this time bring the left elbow in front of the right or actually touching first And then maybe bring it towards.
12:35:41 Maybe hugging. This could be perfect. Or backs of the hands And then maybe wrists.
12:35:49 Succeed, be playful on each side of the body. And so pick your eagle. Whatever your eagle could be. Inhale, lift him through the waist. Exhale.
12:35:59 Being that bird who's just maybe resting. In their back puffed.
12:36:06 Core inflection. Another breath.
12:36:12 Inhale. We'll just open up our wings. Beautiful. Okay.
12:36:18 So we're going to come and feel free to use your chair. You don't have to, but you can use your chair. I'm going to demonstrate.
12:36:24 We're going to do a similar movement that we did in table.
12:36:29 So coming behind the chair a little bit. And again, maybe finding that extension, opening the chest.
12:36:36 Exhale, finding flexion. We could listen seated. At your own pace.
12:36:42 Bending the knees. Feel that curve.
12:36:46 Exhale. Round in the back.
12:36:50 The whole time breathing. Maybe again, see if Nick wants to release The waist wants to release.
12:37:01 And as you're right, feel that core and expansion Grounded through the right foot.
12:37:08 Inhale, left leg. Towards the elbow. And then again, left leg towards the nose And then less light across the body.
12:37:17 So several times at your own pace. Left leg towards the elbow towards the nose and across the body. You don't even have to go that high, even energetically, there's so much power. This is your as far as you can go today, that's perfect.
12:37:31 So go as far as the body allows you today. Several times at your own pace.
12:37:41 Okay, beautiful. So rather do the right foot, bring the left foot across and over.
12:37:48 We're going to come into a lateral side bend. Feeling that lateral side bed.
12:37:53 Beautiful. Okay, inhale, center. So let's do the other side.
12:37:59 So grounding to the feet. And this time the right leg towards the elbow towards center and across the body.
12:38:08 And again, core flexion. Core supporting you.
12:38:13 Several rounds at your own pace. As high as the body of that so maybe again this could be perfect even opening the pelvis.
12:38:24 Follow your range of motion. It varies from moment to moment.
12:38:29 Last time, core towards the elbow core to the nose and core across the body. Beautiful. And then we'll find that behind the ankle again and then finding that lateral sideline on the other side.
12:38:46 Okay, so maybe we're ready. We'll come into Eagle. So this might be supportive. You might need a chair or not.
12:38:55 Just begin by grounding through that left foot. So really awakening the left foot And then again, start to maybe bring the leg across.
12:39:05 If that feels good. Have a play. Birds fly and they land and they wobble and they move, start to bend the knees.
12:39:16 Maybe the knee goes across even more. Maybe the ankle does or not. So you can hold on to the chair.
12:39:20 But again, this is perfect. Even just crossing the legs could be perfect. Or even energetically, if that doesn't seem possible today. You can just imagine your legs crossed.
12:39:30 So just play with the legs first. How can you land?
12:39:34 A bird. Spring bird. Okay, and then the arms.
12:39:39 So bring the left elbow in front of the right or actually touching first And then… Start to hug maybe hold Maybe the backs of the hands.
12:39:52 Maybe the wrists or not. To find your wings.
12:39:56 What do the wings look like for you today? Feel that core extension first, and then maybe start to bring the elbows and the knees towards each other. So in a plane with this.
12:40:06 Seated. Beautiful. Another breath here.
12:40:12 Feel the core supporting you through that lengthening through the back body, the puffing of the upper body.
12:40:18 Another breath. Beautiful. Inhale. And then just spread.
12:40:24 Spreading your wings. Okay, we're going to do the other side And just be curious. You might feel differently on this side of the body.
12:40:29 So again, so just starting to ground to the right foot.
12:40:34 And then just start to cross Any amount?
12:40:40 You want to have a play, bending the knees. Yeah, this is all an invitation, right? Your body's still learning what it can play with.
12:40:51 And then maybe bring the right elbow in front of the left.
12:40:55 Together first. I go too fast. And then maybe hugging.
12:41:02 And then maybe the arms start to touch. So any amount, see how you want your wings today. And then core expansion.
12:41:11 And then find the flexion. How is your dad, your ego, your spring bird?
12:41:19 Just trusting your body, that inner wisdom. It knows exactly what it needs.
12:41:24 Another breath. Last breath.
12:41:30 Amy, I'll center. And you just spread wide.
12:41:37 Okay, so let's come back to seated. Just take a moment to notice all the benefits of today's practice we did the really focusing on the upper breathing spaces and the upper back and then feeling that spreading of our wings.
12:41:52 And really opening the piriformis and the whole body. So let's take a moment to release the pelvis again. Come into that sequence we did earlier.
12:42:03 Inhale and exhale. Inhale and then exhale, cross.
12:42:09 Inhale, exhale, cross. Again, inhale.
12:42:14 Exhale. Inhale. This is a fun thing to do even when you're at home if you want the body to just waken Okay, beautiful. And just take a moment again.
12:42:24 Just checking in. Is there anything else in the body? That needs attention.
12:42:31 Maybe the neck. We didn't do much with the neck today so we can maybe release the cervical spine extension and flexion Just feeling your way.
12:42:41 Lingering inflection. Inhale, lingering with extension.
12:42:47 Inhale, center. Exhale, side to side. You want to make sure that the whole body gets attention.
12:42:56 Lingering on one direction of your left side, you're towards the shoulder All the while in that core expansion, sitting up tall, the whole body supporting you.
12:43:05 You want the body to know that this is your default.
12:43:08 Not subject, right? You want the body to always love being strong. Inhale, lengthen, exhale, take the right ear towards the right shoulder.
12:43:21 And twisting so exhale as you twist, inhale, center. A lot of this you can do, like I said.
12:43:28 While you're studying, you can just allow the neck to play.
12:43:33 All right. What are these things you can do? That's why we're sitting in the chair so you can do this as well.
12:43:39 If there's any other movements that you just want to release.
12:43:43 We just come back to that meditation that we started with?
12:43:48 Picking up the claws. Internal rotation and the opening of the wings.
12:43:55 Maybe even the feet so that the feet claws and our feet and internal rotation and external rotations before you settle in.
12:44:06 As you're ready, finding your comfortable seat Just allow the census to explore again.
12:44:16 Inviting whatever feels right for you allowing the words to float away. They don't feel right.
12:44:22 But maybe feeling back into that crown chakra again. Related to spirituality and consciousness.
12:44:32 Receive, receive, receive. Breathing into the upper reading spaces.
12:44:37 Receive. Beautiful purple lavender fields that are starting to unfold and blossom once again.
12:44:49 Amethyst and moonstone.
12:44:54 Delicate taste and fragrances of chamomile and lemon.
12:44:59 So healing. Of a spiritual sense of Frankincense.
12:45:11 Chairs or figures. Opening all the senses.
12:45:17 Maybe if you open the sensibly. Brings you to that inner resource.
12:45:21 Ease and okayness that's always supporting us in the background, this feeling of being grounded.
12:45:31 A few more grounded, ground the feet into the ground. Maybe that symbol of an eagle again.
12:45:39 Strong. Powerful.
12:45:43 At the same time can be very sacred. Cultures.
12:45:51 Touching into that heartfelt desire, what life is you again as you finish this practice and go back into your everyday life.
12:46:02 An intention that maybe you made earlier. Maybe about trusting that intuition and inner wisdom.
12:46:09 Your own personal strength and light. So much better too. Thank you for coming today.
12:46:17 And wishing you a beautiful spring day. Thank you.