12:28:57 So welcome back to restorative reset. I'm Jen Barati. And just remember to take care and follow any medical advice during any wellness sessions.
12:29:06 And as October tenth was World Mental Health Day. There's so many wonderful programs and webinars, information sessions.
12:29:15 Beautiful interactions and words of encouragement. So just know that there's always support available. And we can take care of mental health every day.
12:29:23 So please reach out to me or anyone else had before or after the session, maybe to local community networks or loved ones.
12:29:34 There's always support out there for you.
12:29:43 And then on the resource page. I'll show it to you for a moment here.
12:29:49 There's information about today's practice as well as some other webinars and trainings related to trauma-informed teaching and understanding.
12:29:58 So you can find that and I'll continue to update that. I did the tier one ACEs program yesterday and then they have the part 2 I'm in November so even if you didn't come to the first one you can come to the second one and it's still very helpful and supportive, especially for being teachers in schools.
12:30:16 And then today, NICA BM. The National Institute for the Application of Behavioral Medicine, continues their trauma.
12:30:25 Courses and Today it's going to be related to learning about the impact of abandonment. So a lot of this is just even for awareness, you know, understanding maybe people around you or for yourself.
12:30:40 So I find these very helpful. There's a lot of great therapists. That will be, highlighted in this series.
12:30:47 Including bezel vendor colk. And a lot of other people you might be familiar with so find that resource on the page And we'll be actually coming to this.
12:31:01 A article by Richard Miller, which inspires our practice today on gratitude.
12:31:06 Okay, so let's come back.
12:31:18 We'll continue to create and maintain a safe container for our sessions together. So thank you for making time for this practice.
12:31:25 The trauma-informed practices will allow for predictability through structure. There's always a choice in everything as an invitation.
12:31:34 There's always control as you can modify and adjust any practices that you need to. And cultural sensitivity.
12:31:40 Just honoring your background.
12:31:49 And before we get into this practice, I always want to make time to see if anybody wanted to share anything.
12:31:54 So feel free to reach out and then even after the practice, if something arises, you can always, reach out to me, Jen B.
12:32:02 Yogi at Gmail. With Thanksgiving and gratitude for harvest and nature's gifts.
12:32:07 I thought we'd come into a gratitude practice for today and for next week as well. There's so much research about the benefits of experiencing gratitude.
12:32:15 And Dr. Richard Miller, the founder of IRS Institute, shared that article that's on the research resource page.
12:32:23 And just about feeling gratitude for no reason at all. It happens when we take the time to experience gratitude at any moment throughout daily life.
12:32:32 And the more we experience gratitude, the easier it becomes. We can access it and feel it and express gratitude just more readily.
12:32:42 And then we can feel it more in the body as we pay attention to gratitude. You can practice gratitude at any moment.
12:32:51 Each and every day morning or night. And I'll be incorporating these elements into the meditation.
12:32:56 So bringing attention towards ourselves or a loved one or peer, whomever we feel or would like to feel gratitude towards.
12:33:05 Thinking of what was said or done that made us feel grateful. And it can be anything from taking the time to come to meditate.
12:33:13 For being around people who are more self-regulated and at ease.
12:33:18 And then noticing sensations or emotions or thoughts that come to us as we think about this person or about ourselves and about what was done or said.
12:33:27 Well, imagine telling and hearing how grateful and appreciative we feel.
12:33:33 And then we'll take time to imagine how it feels and Imagine any responses that might arise from this.
12:33:40 We'll also notice where and how these feelings arise in the body and how they impact the mind. And then at some point letting it all go.
12:33:48 And just feeling gratitude just as it is right at this moment.
12:33:54 And then taking time to feeling and welcoming gratitude. Without any activity or specific person. At any time in life.
12:34:03 And just continuing that intention to take gratitude with us in all of life's actions and interactions.
12:34:12 Okay, so I'll stop the share here.
12:34:17 So during this IRS meditation, feel free to Allow my voice to guide you or to let the words fall away.
12:34:25 Finding any comfortable position sitting or laying down. Standing or moving in one spot. All possibilities are welcomed.
12:34:34 You might fall asleep or stay resting or completely alert in a wake. And if there's any discomfort, feel free to open the eyes or ground your feet.
12:34:44 Allow the body to find movement.
12:34:48 And the invitation throughout today and this week until we meet again is to practice perhaps this. Practice of gratitude, whenever, any moment, day or night, and especially maybe when you're falling asleep.
12:35:02 So that when you wake up again, that feeling of gratitude will stay with you.
12:35:08 And just so much gratitude to Ari and Olive, for giving us this time. So as you're ready, let's complete our time together with this IRS integrated restoration practice.
12:35:21 So just start to settle in.
12:35:24 Body positioning itself in any way that feels right at this very moment.
12:35:31 Nice gazing opened or closed.
12:35:37 Maybe trusting everything supporting you.
12:35:44 Maybe feel like you can let go, even a little bit more.
12:35:54 If there's any residue. Of this morning or the day or this month.
12:36:02 Perhaps imagining, gently laying it down. Are you placing it in a drawer?
12:36:13 Just recognizing that you can come back to it later on. Maybe feeling more ready. And more refreshed.
12:36:29 As you're ready, maybe allowing the census to liberate all around you.
12:36:40 Noticing temperature.
12:36:45 Any colors or light? Shadows.
12:36:55 Any lingering tastes?
12:37:01 And he sends in the ear.
12:37:06 And the body making any final adjustments.
12:37:11 Feel comfortable or Okay, at ease.
12:37:24 During irest, might you greet every experience as a messenger. A pointer. Just as it is.
12:37:41 Just taking your time. Reflecting upon the heart's deepest desire.
12:37:50 Your why for this lifetime.
12:37:57 Experiencing and affirming the felt sense of this. As if you're living and expressing it. At this very moment.
12:38:07 The entire body.
12:38:17 Reflect upon an intention.
12:38:22 A why for this moment or practice.
12:38:28 Supporting you in realizing this heartfelt desire.
12:38:39 Perhaps an intention to bring gratitude with you into daily life.
12:38:49 Whatever resonates for you today.
12:38:56 Perhaps it's to welcome and be with whatever's arising. From and into awareness.
12:39:07 Remembering and fully welcoming this intention with the whole body in mind.
12:39:23 Welcome in the inner resource.
12:39:29 Safe haven. Or refuge.
12:39:35 An oasis.
12:39:42 Support you in feeling safe and secure. At ease. At a moment's notice.
12:39:56 Perhaps connecting through imagery.
12:40:02 And live in by the 5 senses.
12:40:10 Might be a place in nature.
12:40:17 Or an imagined place.
12:40:24 I love one.
12:40:29 Maybe even a memory.
12:40:37 Or perhaps it's words. That connect you to this unchanging source of ease and okayness.
12:40:48 Maybe inner peace.
12:40:56 Okayness.
12:41:02 Or even a lack of something.
12:41:08 Whatever words are resonating for you.
12:41:16 And a felt sense. Ianating from the body.
12:41:23 Maybe warmth from the heart center.
12:41:30 Breath. Flowing through the entire body.
12:41:40 Or maybe a release in the muscles.
12:41:46 The hinges of the jaw.
12:41:50 Shoulders.
12:41:56 Whatever that felt sense is for you.
12:42:03 Recognizing and affirming that you can return to the inner resource at any time. During this Iris practice.
12:42:12 And in everyday life.
12:42:17 Whenever you feel the need for being secure.
12:42:22 Safe.
12:42:25 Okay and at ease.
12:42:33 Now allowing my words to be your words. As attention flows through the body.
12:42:44 Without the need to fix or change anything.
12:42:49 Just feeling the way.
12:42:56 Attention resting on the jaw.
12:43:01 Mouse.
12:43:08 Dissolving through the nostrils.
12:43:15 Attention dissolving through each ear as sensation.
12:43:29 Attention through the eyes.
12:43:34 The space between the eyebrows.
12:43:41 Forehead.
12:43:48 Attention on the entire face and head as sensation.
12:44:01 Attention flowing through the body.
12:44:07 You can have other perceptions come in. Not needing to fix it or change it.
12:44:15 Just noticing.
12:44:19 Oh, any perceptions, rise and expand. And dissipate in their own time. Back to where they came from.
12:44:32 Just taking the time to follow sensation. To the entire face and head.
12:44:40 Throughout the body.
12:44:49 The unified face, head, and body. As sensation.
12:44:59 And the felt sense of the inner resource of being and well being.
12:45:08 Attention floating throughout the body. As the body breathes itself.
12:45:18 Changing sensations revealing something unchanging.
12:45:24 Coolness of being. Which you also are.
12:45:37 As you're ready. Might you bring attention to someone whom you feel or would like to feel gratitude?
12:45:49 Might be yourself or. Towards another.
12:46:00 Maybe thinking of what was said or done. That made you feel grateful.
12:46:16 And if nothing's arising, this too is a perfect experience.
12:46:24 Just noticing. As perceptions arise and fold.
12:46:31 All in their own time back to where they came from.
12:46:40 Just taking your time, maybe noticing sensations. Emotions or thoughts. Arising if you are thinking of someone.
12:46:50 Or of yourself.
12:47:01 And then thinking of what you or what they might have said or did.
12:47:12 Taking your time. Maybe imagining telling them how grateful or thankful you feel.
12:47:26 And hearing these words maybe. Imagining and noticing.
12:47:34 How you or how they feel.
12:47:37 Or how they might be responding.
12:47:51 Maybe taking the time to reflect on the feeling of gratitude.
12:48:01 Just noticing where and how these feelings. Arise in the body.
12:48:08 And again, if any other sounds or perceptions come in.
12:48:13 Not needing to fix or change anything.
12:48:18 Just noticing how everything falls away in its own time.
12:48:27 Just taking the time to. Reflect on the feelings of gratitude.
12:48:35 Noticing where and how these feelings arise in the body.
12:48:40 And perhaps impact the mind.
12:48:46 Just to the degree that feels possible.
12:48:58 And when you're ready. Maybe letting go of thinking.
12:49:04 Not needing to think about what you're grateful for.
12:49:11 And maybe just experiencing. The feeling of gratitude.
12:49:19 Without attaching the feeling to a person or action. Or words.
12:49:29 If anything else comes into perception, just noticing.
12:49:34 As it dissipates in its own time.
12:49:43 Welcoming the feeling of gratitude, just as it is.
12:49:57 Feeling in the body at this very moment for no reason at all.
12:50:09 And the feeling of unchanging awareness. Which you also are.
12:50:17 Perfect.
12:50:22 Spacious.
12:50:28 Give me a sounds come in.
12:50:31 Not needing to fix or change.
12:50:40 Inviting timelessness.
12:50:46 Connectedness.
12:50:51 And feeling whole.
12:50:57 And perhaps a feeling of joy appears.
12:51:03 Independent of anything and anyone.
12:51:13 Feeling through the heart space.
12:51:18 Throughout the body.
12:51:23 Maybe even interweaving the felt sense of the inner resource.
12:51:32 And noticing how joy is also a changing sensation.
12:51:39 Even his perceptions come and go at their own pace.
12:51:46 Everything dissipating back to where it came from.
12:51:51 Reviewing something unchanging.
12:51:56 Pure being which you also are.
12:52:02 And imagine going about every day, everyday life.
12:52:06 Their awareness awake and aware of itself.
12:52:12 Sensing and affirming how in each moment. You always recognize the perfect and precise response. To each situation in life.
12:52:29 Maybe. Feeling gratitude all the while. Just for the sake of feeling gratitude.
12:52:39 Maybe even imagining it's nighttime. And just as you're falling asleep.
12:52:46 You might take the feeling of gratitude with you. Into rest or sleep.
12:53:01 Then perhaps imagining it's morning time.
12:53:07 And just as you were waking up.
12:53:10 And feeling gratitude for no reason at all.
12:53:17 And taking the feeling of gratitude. With you into the rest of the day.
12:53:30 She's taking your time now as you transition back to waking life.
12:53:37 Perhaps sensing the spaces and surfaces that have been supporting you.
12:53:47 Touch of air.
12:53:52 Any sounds.
12:53:58 Tastes.
12:54:03 Or since.
12:54:08 Any colors or light. Shadows.
12:54:17 As you return to the daily activities maybe. Affirming the intention to take the feeling of gratitude. Back with you into daily life.
12:54:32 Affirming the intention that during and throughout the day and evening that you'll remember and take the time to welcome the feeling of gratitude.
12:54:41 And the body in mind.
12:54:48 Affirming the intention to have the feeling of gratitude. Accompany you in every action and interaction.
12:55:03 Just taking a few more moments to feel gratitude. And loving kindness.
12:55:10 Towards yourself.
12:55:16 For taking this time to experience the feeling of gratitude.
12:55:27 Just taking the time as body starts to find movement. Maybe toes and fingers wiggling.
12:55:38 Well, staying with the felt sense of gratitude.
12:55:48 Eyes opening and closing, starting to integrate this experience into waking life.
12:55:58 Perhaps feeling more refreshed and ready.
12:56:03 Knowing that gratitude is always here.
12:56:08 Gratitude is remembering you all day. Every day.
12:56:15 Wherever you are.
12:56:18 Whatever you're doing.
12:56:22 Remember you're with.
12:56:29 So perhaps feeling refreshed and ready, maybe moving back into everyday life. With so much appreciation for this time together.
12:56:38 And the practice of byrest. Thank you everybody.
12:56:43 So I'm gonna record a little bit of movement here. We've done some movement this morning, but just for you at home, just in case, if you're in a chair, feel free to join me or you can go into any position if you want to stand that's okay as well but I'll just bring in some movements of the spine if that feels okay for you.
12:57:02 So maybe do the cervical. Spine so the neck and if this doesn't feel right for you, bring in whatever feels right for you.
12:57:08 So just sitting up tall, that actual extension, just feel your way. And then as we're ready, finding extension, so just releasing the neck just to the degree that feels comfortable in your body.
12:57:19 Breathing here. And then exhale, coming into flexion. So take your time, fill that extension in the cervical spine in the back of the neck.
12:57:30 Just allow the neck to guide you. And then maybe finding dynamic movement. Inhaling and exhaling at your own pace.
12:57:41 Just to to the degree that feels that comfortable discomfort, your range of motion.
12:57:49 When you're ready, we'll come back to center. We'll bring in the sidebands of the next.
12:57:54 So maybe the ear comes towards the shoulder. You might want to open these shoulder on the other side, but being very gentle.
12:57:59 Breathing here. That's lateral sideband. Inhale to center. And let's find out on the other side.
12:58:07 So be curious. It might feel different on this side, maybe releasing the shoulder on the other side.
12:58:10 Breathing here. Another breath. And then iniel Central, maybe find that dynamic movement again. So coming from one side, taking your time, there's no rush.
12:58:22 And finding that on the other side.
12:58:26 Breathing here.
12:58:33 Okay, last time sideband, inhale center, exhale sideband. And then if it feels okay, this fine bringing in that twisting.
12:58:44 So this is the last movements of the spine. So. It feels a kicking gaze. Towards the shoulder, exhale deep in.
12:58:50 Whatever feels right or evening here. Not even gaze at a certain point behind you.
12:58:57 And then take your time inhale back to center and then finding that on the other side. Again, being curious, just notice your range of motion on this side.
12:59:06 Another breath. When you're ready to find that dynamic movement, if that feels okay. Exhale as you go to one side, inhaling center.
12:59:15 And exhaling to the other side.
12:59:18 Maybe all the while, so feeling that gratitude for the body. Let me put this time together.
12:59:26 Something that you can bring in. During your work day, whenever the neck or the body speaking to you.
12:59:32 So coming back to center. And we'll just in there bring in any other movements that feel right in the body and I'll see you next time.
12:59:40 Okay, bye.