12:30:41 Alright. I suggest sorry to feel into the chair and the support you might find.
12:30:47 You know your your ankle starting to align underneath the knees, maybe starting to build your foundation, maybe starting to feel sit phones releasing into the seat seat.
12:31:01 Maybe engage in the apps starting to find alignment at the spine.
12:31:06 Can you guys hear me. Okay, let me know if you can't hear me?
12:31:08 Okay? Oh, okay, Alright, i'll just do a quick one then we'll move on to the meditation.
12:31:14 So just finding this comfortable seated position, if that's okay for you, if you wanna stand, or just observe that's okay as well.
12:31:22 So finding a line that the ads are engaging building the vertebrate by vertebrate, maybe opening up the chest, and it's almost coming into like a mountains your body.
12:31:32 Starting to work here. Maybe the chin is slightly tucked, just noticing the body.
12:31:36 Is there any aches or places that need attention just to start off with, because it's may be different in our bodies.
12:31:46 And then, as you're ready, they might just inhale our arms up, so building in the axial extension and start reaching up.
12:31:54 Oh, this is nice, Okay, and then, maybe reaching with 2 arms, might feel lengthening.
12:31:58 You might even push through the feet to really like the body here, interlacing the hands coming into that lateral movement, you might feel a big extent.
12:32:07 You might wanna press on this one foot and coming all the way up to the other side.
12:32:12 Oh, it feels nice inhaling back to center, pressing down to the other foot as you find the lateral extension on the other side.
12:32:21 Well, that sounds good. I enjoy doing all this, too. So and then inhaling back to center.
12:32:28 If you want Okay, and then if it feels okay in your body maybe we'll lower down.
12:32:33 So come into a gentle forward fold, so just slowly starting to verify by vertebrate, you might even want to widen your feet.
12:32:39 Come to the edge of your chair in fact, it's okay to go down whatever the body allows him.
12:32:44 I didn't come into a rag though he can release the arms.
12:32:50 You guys can see this releasing it to releasing the neck, i'm gonna do some little rules here.
12:33:00 Just honor your neck. Yeah, that direction
12:33:07 Too much computer. Okay, Then you're ready let's see ground for just a moment, or anything you could touch, and then slowly roll where it rate by vertebrate to roll the shoulders open.
12:33:21 That can head or last. Okay, just be gentle, because you might have blood rushing to the head, another coming to a twist.
12:33:28 So maybe going to the opposite leg, holding onto the chair inhale to lengthen.
12:33:33 And just notice this first, and then just start turning towards the open area, and you'll like them excel torso turning it feels okay.
12:33:42 Inhale likes it the next zoom just be here for just a moment.
12:33:47 Just notice asking for any more reasons and he's already exhaling back to center.
12:33:54 Just feel into that for a moment as you get ready for the other side.
12:33:58 So, holding on to the 5, holding onto the chair, inhale to lengthen, exhale, start twisting, inhale, lengthen, twisting to the torso.
12:34:07 Maybe the next follows, just honoring your body here breathing here.
12:34:11 Legs are strong, nothing's collapsing open up that shoulder, another breath.
12:34:17 Okay. exhaling back to Center
12:34:25 Opening up, really opening up the chest you can bring to using it gently in the neck again.
12:34:32 That feels good exhale, gazing at the belly and then with your own breath inhaling and exhaling coming into cow, but less enough an exhaling Marjorie just feel into your body There's
12:34:49 any other extra movement. Before we go to the meditation, feel free to bring that in.
12:34:55 Let me come back to center. Yeah, if this feels good, maybe even just bringing some self soothing that feels nice.
12:35:04 But it's self seating. Do you Get ready for the meditation.
12:35:08 Okay, Thanks for going with that. everybody i'm gonna just do what I do.
12:35:12 So i'm gonna share screen again. welcome I have a bit of a song for you.
12:35:19 It's called gathering since we're kind of talking about connectedness and disconnectedness.
12:35:24 It's by soul rising and dj tas Rashid let's start at the beginning
12:36:38 Okay, So that was just a little bite of that song and if you like it.
12:36:42 It's gathering is called by soul rising So we're gonna come back to this loving kindness.
12:36:50 We've been working with the kansukas or pointers and feeling into the different messengers.
12:36:56 So today's messages related to being connected and disconnected, and maybe, if just, feel into those words just at this moment, is anything arising when you feel into the words these pairs of opposites disconnected and connected are
12:37:12 there any sensations or emotions arising any thoughts or beliefs, memories or people
12:37:28 And We're gonna feel more into that in just a moment so loving kindness is one of the 4 Brahma Brahma Vaharas.
12:37:34 It's a Buddhist virtue meditation practice and Sharon, Salzburg.
12:37:38 She's well known for these teachings on loving-kindness.
12:37:41 So we're gonna explore her meditation. and perhaps it's a doorway to working with these pointers disconnected and connected, and some of you may be practicing love and kindness already, and for some of you may
12:37:52 be new. So, wherever you are, just feel free to modify anything, to personalize the practice to develop.
12:38:00 And deep in this connection with ourselves in the world and everyone around us so i'm gonna stop the sherry here.
12:38:08 So just starting to sit comfortably, or finding any position the body wants to be in.
12:38:14 The eyes can be opened or closed.
12:38:22 And just maybe letting attention settle into the body
12:38:29 And at your own pace, maybe taking a few small and deep breaths into the belly
12:38:42 As you feel the natural breath, we'll be choosing an object of awareness, silent repetition of some certain phrases related to loving-kindness
12:38:58 I'm gonna start with ourselves as the first recipient and feel free to use any variation of these phrases.
12:39:07 I'll say them allowed for all of us may I be safe, be happy, be healthy, living with ease
12:39:28 Just feeling it to be, or there's other words that resonate for you
12:39:38 Repeating these phrases over and over with enough space and silence creating a rhythm that's pleasing to you.
12:39:48 I'm gonna repeat them again a couple more times May I Be safe, be happy, be healthy living with ease.
12:40:02 May I be safe? be happy, be healthy, living with ease.
12:40:14 Just notice what it rises in the body without attaching or detaching
12:40:26 You don't have to force any special kind of feeling
12:40:31 Just gathering your attention behind one phrase at a time.
12:40:40 Repeating it over and over at your own pace.
12:40:48 And if attention starts to wander, or anything comes into perception.
12:40:58 Just invite everything.
12:41:06 And then, as you're ready, maybe you can bring to mind someone who will call a benefactor.
12:41:17 Think of someone who has helped you
12:41:23 Maybe they've helped you directly or they've helped you when you fall in or struggled
12:41:37 So maybe it's somebody you've never even met felt supported
12:41:50 This might be someone who makes you smile
12:41:57 So if someone comes to mind, you can bring them in here
12:42:05 Visualizing them, or the essence of them
12:42:12 With all your senses.
12:42:16 If you know their name, can say their name to yourself.
12:42:25 Getting a feeling of their presence
12:42:34 And offering the phrases of loving kindness to them.
12:42:39 Even if the words seem a little imperfect that's Okay, I'll repeat them here.
12:42:47 May you be safe, Be happy, be healthy, living with ease.
12:42:57 May you be safe, be happy, be healthy, living with ease
12:43:11 Maybe emotions might be arising, or thoughts you might feel grateful or even invented.
12:43:20 Whatever is coming up, maybe just allowing them to wash through you
12:43:30 Not needing to attach or detach, just setting the attention on the repetition of the phrases
12:43:46 And as you're ready, perhaps, having the benefactor figure, offer love, and kindness, back to you, putting yourself in the position of the recipient
12:44:01 The benefactor, offering the phrases to you, and you be safe.
12:44:09 Be happy, be healthy, living with ease. you be safe, be happy, be healthy, living with ease.
12:44:24 And again, if anything arises
12:44:29 Not needing to suppress or absorb in them
12:44:36 Just setting your attention back, repeating the phrases
12:44:50 As you're ready no imagine a friend who's doing well right now.
12:45:01 You can bring them in here, using all your senses to visualize them.
12:45:07 Maybe saying their name.
12:45:15 Feeling, their presence.
12:45:22 And offering this friend he's doing well right now, loving kindness.
12:45:30 You be safe, be happy, be healthy, living with ease.
12:45:38 May you be safe, be happy, be healthy. The thing with ease
12:45:54 Now imagine a friend for someone you know who's having difficulty
12:46:06 If someone specific comes to mind, you can bring them in here
12:46:18 Visualizing the presence
12:46:25 Saying your name.
12:46:30 And offering the phrases of love and kindness to them.
12:46:32 A friend who's having difficulty
12:46:39 May you be safe, Be happy, be healthy, living with ease.
12:46:48 May you be safe, be happy, be healthy, living with ease
12:47:05 And as you're ready my 2 imagine a gathering of friends and family
12:47:15 Noticing anyone that comes to mind. Near and far
12:47:24 Visualizing, this gathering of loved ones
12:47:34 Maybe even taking time to say each of their names
12:47:49 At your own pace, starting to offer love and kindness to this gathering
12:47:57 May all of you be safe. be happy, be healthy, living with ease
12:48:11 May all of you be safe. be happy, be healthy, living with these
12:48:28 And, if feels, are right, maybe adding all the beans everywhere, all the people, all creatures, all of nature, everything in existence, near and far known and unknown.
12:48:59 Just feeling into that feeling, their presence in their essence.
12:49:09 May all beings be safe, be happy, be healthy, living with ease, may all be be safe.
12:49:23 Be happy, be healthy, living with ease.
12:49:35 Just notice how this all appears in the body, mind.
12:49:47 And then it feels okay, maybe bringing in a little bit of body sensing here, allowing my words to be your words
12:49:58 Without needing to shift or soften anything
12:50:06 Taking a moment to feel into the jaw
12:50:12 No.
12:50:16 Cheeks.
12:50:22 Ears.
12:50:30 Breath entering the nostrils.
12:50:40 Guys.
12:50:45 The space between the forehead
12:50:50 Top of the head
12:50:57 Back of the head.
12:51:03 Entire face and head as sensation.
12:51:14 Taking your time to scan the body
12:51:22 Going through the torso
12:51:28 Each arm, hand and finger as sensation
12:51:39 Taking time to feel in the whole bottom part of the body
12:51:44 Oops pelvis attention streaming down each leg, and toes
12:52:03 Feeling into the whole face and head, entire body unified as sensation
12:52:16 Each changing sensation, revealing something unchanging, unchanging awareness, which you also are
12:52:30 Just scanning the whole front side of the body top of the head all the way down to bottom of the feet.
12:52:42 He's taking your time
12:52:46 Scanning the whole backside of the body top of the head, streaming all the way down heels at the feet
12:53:07 Sides of the body, left and right
12:53:13 Sides of the head all the way down to sides of the feet.
12:53:21 Your own pace
12:53:26 Noticing the sensations arise and expand and dissolve on their own back to awareness
12:53:42 The body breathing itself
12:53:47 Noticing is breath gradually comes into the nostrils, votes down the throat.
12:54:00 Down deep into the belly.
12:54:06 Effortlessly turning on its own
12:54:12 Any sounds come into your perception, just noticing
12:54:18 Arrived, and dissipating in their own time. This is the breath turns and exhaled all on its own
12:54:34 Just recognize the journey. You've just taken
12:54:44 Feeling into the connections with yourself in the world, and all the beings
12:54:54 Just bring that into your day through every interaction, action.
12:55:05 Welcome back the room with all your senses sailing into the spaces and surfaces.
12:55:14 You've been resting on
12:55:19 Temperature, sounds.
12:55:28 All the while feeling this unchanging awareness it's always here, supporting, as you're ready integrate this experience by opening a closing the eye several times, feeling into this unchanging awareness and connection everything around you
12:55:51 maybe allowing the bodies to find movement, wiggling toes and fingers just grateful for this time, and the practice of loving kindness.
12:56:02 And I rest. Thank you guys, if that was helpful, how do you feel?
12:56:12 Yeah, okay, just kind of blended 2 meditations together because I was watching the talk.
12:56:16 But hopefully, that sounds okay. Yeah, Did the visualizations come in for you guys as you were?
12:56:21 Sort of being offered different people. yeah I know it's it's done different ways.