12:21:59 Oh, yeah, sorry. Okay.
12:22:06 Welcome, everybody.
12:22:10 on this cool thing.
12:22:11 So we're going to come back into the water chakra
12:22:14 So we'll start with the meditation as usual and breath practice and then do a little flow. So all sort of inspired by water on the moon.
12:22:24 So as you're ready with eyes open or closed, just starting to settle in.
12:22:30 maybe starting to notice the surfaces that are supporting you.
12:22:35 all the contact points
12:22:38 that the body releases, maybe feels a little bit more grounded
12:22:44 maybe opening up to the spaces all around.
12:22:48 Then even maybe coming to that water chakra
12:22:51 So it's below the navel.
12:22:54 the element of water flowing.
12:22:59 connect to creativity and sexuality.
12:23:04 Maybe to open the senses, baby.
12:23:08 feeling the warmth of cinnamon
12:23:12 or soothing spices like pepper
12:23:15 stews or soups.
12:23:19 the net and orange.
12:23:25 two and more as you and even start to invite the inner resource.
12:23:29 It's just like a beautiful plant that's grounded in a river.
12:23:35 with the roots deep in the
12:23:37 waterbed.
12:23:40 Feeling that groundedness, just like the inner resource, which is a sanctuary or a safe haven
12:23:45 you can come back to at a moment's notice.
12:23:48 Just by opening the census.
12:23:54 So if you're just taking a moment to fill into any imagery
12:23:58 maybe a place in nature.
12:24:02 might be a memory.
12:24:07 maybe even a cozy familiar place.
12:24:13 Or maybe something else.
12:24:16 So just allowing the words in or just inviting whatever resonates for you
12:24:23 The imagining walking along a river
12:24:29 me noticing any leaves.
12:24:32 swelling in this river.
12:24:35 golden or orange red.
12:24:41 sunlight reflecting along the river
12:24:47 refreshing air.
12:24:50 scent of pine.
12:24:54 I'd be feeling the warmth of a hand of a loved one.
12:24:58 you wander through this forest.
12:25:03 So we're just taking a moment absorbed in any imagery that feels right.
12:25:07 it takes you there again and again
12:25:09 sanctuary or safe haven that's always in the body supporting us
12:25:17 But then taking a moment noticing an unfolding in the body.
12:25:22 Where are you feeling the inner resource?
12:25:25 So it might feel like a lack of sensation.
12:25:28 just a complete release to the body.
12:25:32 spaciousness or wholeness.
12:25:37 maybe it feels like a relief of tension in the face.
12:25:42 Shoulders.
12:25:44 the neck.
12:25:48 it feels like a release of tension in the belly.
12:25:52 Just take a moment fully absorbed in the body of this feeling of wholeness and spaciousness of the inner resource.
12:26:04 I think there's other things and perception that fold and
12:26:07 dissipate.
12:26:09 Just feeling back again and again to this inner resource.
12:26:15 And then maybe like following this plant that's flowing freely in water
12:26:20 Following it up the stem.
12:26:24 whether that's drank of like the heartfelt desire. So our why in the world
12:26:29 what life is asking of you every day.
12:26:33 maybe it's just unfolding for you.
12:26:36 I felt desire continues to unfold through our life.
12:26:40 life limiting us.
12:26:43 And then maybe if it feels okay, even inviting questions
12:26:48 feeling your way, noticing if anything's unfolding, maybe from the heart
12:26:55 maybe the first question.
12:26:58 what is it that life is maybe asking of you?
12:27:02 through service or volunteering.
12:27:06 I do work.
12:27:10 leads to the heartfelt desire.
12:27:14 like you're not forcing anything. Just notice what's unfolding naturally.
12:27:19 And then feeling your way.
12:27:26 And perhaps adding another question.
12:27:30 Is there any unique interests?
12:27:32 or abilities.
12:27:36 that over time you've developed.
12:27:41 And if nothing, this choose a perfect experience just noticing what's unfolding naturally.
12:27:53 And maybe even noticing.
12:27:55 That's another question. What is it that people appreciate about you? What is it that they've said that they
12:28:02 I truly appreciate about what you offer in life.
12:28:08 I lead you to that north star of core value
12:28:12 Okay.
12:28:15 Let's coming to perception.
12:28:19 I need to attach a detach.
12:28:22 I was just noticing your curiosity.
12:28:27 to label.
12:28:30 So everything dissolved. Yeah.
12:28:35 And then when you're ready, maybe come into the last question.
12:28:39 So what is it that you would offer for free or do for free?
12:28:43 If you could.
12:28:45 They're an offering in life that you would do even for free if you could.
12:28:53 You've done that with your whole body and mind.
12:28:59 to leaving the inner resource of ease and okayness at any time
12:29:06 And then maybe even just letting it flow away
12:29:08 noticing how it might manifest during our time together.
12:29:11 or beyond in everyday life.
12:29:16 then following that stem
12:29:20 what we can river following it up to a particular leaf or
12:29:25 to a flower.
12:29:27 If it is a particular intention that might support this heartfelt desire.
12:29:34 Your why for this moment.
12:29:38 Maybe it's for inviting any messengers or pointers.
12:29:41 any guests during our time together?
12:29:46 to the degree that feels possible.
12:29:50 there's a message that needs to be unfolded or clarified during this time.
12:29:56 So just being curious, maybe writing any message or guests
12:30:06 and interweaving me in a resource of ease and okayness.
12:30:09 going back to that sanctuary that's unchanging.
12:30:16 I'm allowing my words to be your words.
12:30:19 maybe start to just scan the body.
12:30:23 top of the head.
12:30:24 scanning the whole front side of the body.
12:30:28 phase.
12:30:29 like a flowing river.
12:30:31 all along the front side of the torso.
12:30:35 pelvis.
12:30:39 bullying with sensation along the leg.
12:30:44 each use.
12:30:47 So a sensation.
12:30:52 Taking your time, follow the sensation along the whole backside of the body
12:30:57 top of their head.
12:30:59 going down the heavy dew.
12:31:01 Good night.
12:31:03 sensation along the shoulders.
12:31:07 I'll go into the back.
12:31:11 And even as other perceptions come in.
12:31:14 That curiosity is expand and dissipate in their own time.
12:31:22 a while notice and sensation flowing along the back.
12:31:27 I'm going to be alone.
12:31:29 resting on the chair.
12:31:33 along the backs of the leg.
12:31:35 Thank you.
12:31:41 took your time as you follow the sensation along the left side of the body.
12:31:45 top of the head.
12:31:49 Straight on the left side of the body, all along the arm.
12:31:55 Hands and fingers.
12:31:59 in a sensation.
12:32:02 spaciousness, wholeness.
12:32:04 the left side of the body.
12:32:07 all alongside the body.
12:32:11 hips.
12:32:14 flowing down the legs.
12:32:18 Five of this one.
12:32:23 It's taking your time as you follow a sensation along the right side of the body.
12:32:30 without aiding to the shift or soft anything.
12:32:35 slide along the side of the head.
12:32:39 Next.
12:32:42 Following the sensation along the shoulders or
12:32:47 Head, fingers.
12:32:51 whole right side of the torso.
12:32:56 the right glute.
12:33:00 along the legs
12:33:03 Good.
12:33:08 What are you feeling from the inside, outside?
12:33:11 beyond the boundaries of the body.
12:33:15 all the spaces between the fingers and toes
12:33:19 doing this connection with everyone and everything.
12:33:25 Noticing how with each changing sensation
12:33:31 reveals this unchangingness.
12:33:34 wholeness and timelessness in the body.
12:33:39 the body breathing itself.
12:33:43 Inhaling cooler through the nostrils.
12:33:48 Slowing down the neck.
12:33:51 through the rib cage.
12:33:53 Hi, friends.
12:33:55 going deep into the belly, rest into that rest to digest, healing repair.
12:34:02 lengthening through the exam.
12:34:04 Noticing again, abdomen, diaphragm, rib cage falling.
12:34:09 warmth going out of the nostrils.
12:34:13 Just a couple more times, just like this i'm just seeing your breath. So india for the nostrils.
12:34:20 Ribcage, diaphragmond.
12:34:23 At your own pace.
12:34:25 maybe that lengthening afternoon.
12:34:29 Moves upward diaphragm into the abdomen.
12:34:35 The breath always supporting us whatever we're doing in everyday life.
12:34:42 That's a changing sensation.
12:34:44 revealing that a wholeness of the body.
12:34:49 it feels okay, maybe even just noticing if there's any messengers or hunters maybe appearing
12:34:56 right at a distance.
12:34:59 reading it to the degree that feels possible for you.
12:35:04 Or maybe it's closer and it feels okay
12:35:07 maybe greeting you at your doorstep.
12:35:13 So maybe inviting it in as a guest.
12:35:16 All the while feeling the support of that inner resource.
12:35:21 and okayness of the body.
12:35:25 their message at this pointer.
12:35:29 perception or thought
12:35:32 motion. Is there something that it wants to share with you?
12:35:37 So then just feeling your waves
12:35:39 No perfect response.
12:35:46 What they may be noticing, is there something you want to say to this messenger?
12:35:55 If nothing, because two is perfect.
12:35:59 Just feeling your way in the body.
12:36:04 maybe interweaving is in a resource if he isn't okay and that's okay
12:36:11 It's holding a space for
12:36:12 whatever is arising.
12:36:19 whenever it feels right just
12:36:21 Allowing everything else to dissolve
12:36:24 Just think whatever feels the greatest of ease or okayness in the body.
12:36:32 that feeling of connection and wholeness.
12:36:38 maybe even a little bit of
12:36:41 smile in the heart.
12:36:43 that feeling of joy that's always residing.
12:36:48 Good love.
12:36:51 unconditional.
12:36:55 not needing anyone or anything.
12:37:04 Just reflecting on this journey that you've just taken.
12:37:07 So now everything arises.
12:37:09 Everything expands and dissolves back to where it came from.
12:37:14 All the while revealing that true nature.
12:37:18 that unchanging awareness, which you also are
12:37:24 maybe starting to allow the surfaces and spaces to
12:37:28 come back online.
12:37:31 All the while feeling that ease and okayness in the body.
12:37:37 in the senses again, maybe to flow like water.
12:37:42 maybe noticing it for heartfelt desire
12:37:45 disappeared during this time together.
12:37:48 maybe that intention.
12:37:50 but welcoming any messengers.
12:37:54 I suppose I might continue to support you for the rest of this practice and beyond in your everyday life
12:38:01 you start to awaken the body and we start to allow the fingers and toes to wiggle
12:38:07 Just at your own pace, just feeling the vibrancy of the physical body.
12:38:11 toes and fingers making fists.
12:38:15 And maybe spreading the hands and the toes.
12:38:18 having that dynamic movement of opening and closing
12:38:25 It's like a flower maybe opening.
12:38:28 it becomes alive again.
12:38:31 focusing.
12:38:34 maybe interlacing the fingers
12:38:36 Starting to wink in the wrists.
12:38:40 Inhale, lengthening. Exhale, find an internal rotation.
12:38:44 We feel the lengthening the arms.
12:38:47 What is the dynamic movement.
12:38:50 Inhaling center, exhaling, external rotation.
12:38:54 And you notice them by thefts and forearms.
12:38:57 And then again, maybe dynamic move, but as you find internal rotation
12:39:02 Inhale, center, exhale, external rotation.
12:39:05 really just allow the body to guide you.
12:39:10 Well, when you're ready, maybe inhaling the arms up
12:39:13 doing gravity through the legs, maybe sitting closer to the edge of the seat
12:39:17 The soles of the feet rounded 90 degrees in the knees
12:39:20 Noticing the abs lengthening
12:39:23 tail ball moving downward towards the chair.
12:39:27 the length of intercostal muscles.
12:39:29 all the way up this long axle extension
12:39:33 And then finding that internal rotation again.
12:39:36 in Canning Center by the external rotation. We're just waking up the shoulders, the arms
12:39:42 the whole torso dynamic movement, inhaling, exhaling at your own pace
12:39:48 Something we actually do often naturally when we stretch is stretching with intention
12:39:54 As you're ready, maybe draw the fingers over to one side.
12:39:59 Some of these movements we're going to be incorporating in our moon sequence. Inhale, center, exhale for that lateral side.
12:40:07 As you inhale, center, exhale, just coming into that extension just for a moment or two more poses.
12:40:13 And then maybe pushing, coming into flexion
12:40:17 the pushing of my hands.
12:40:22 We're going to come into the moon sequence so a lot of these
12:40:25 movements we've done.
12:40:26 So just sitting grounded
12:40:29 Coming into our actual extension. So getting grounded to the hips all the way at the fingertips, so upward facing tree. We're just going to go slow here.
12:40:37 and notice the belly, notice the tailbone moving downward, that alignment of the spine
12:40:44 And then as you're ready, we're going to cross the legs. That feels okay. And then draw the fingers over coming into that crescent moon so we're
12:40:51 Modify a little bit for this first round.
12:40:54 that lateral side bend.
12:40:56 another breath.
12:40:58 Beautiful. Okay, inhale back to center. Release my legs, opening up the hips.
12:41:03 So opening up the chest again. Let me just take a moment here again.
12:41:07 So important, these heart openers and back bends.
12:41:10 We just slouch naturally so it's
12:41:13 I feel really nice to open up the chest.
12:41:17 And then as you're ready, we're going to come into warrior. We might cross the legs for this one.
12:41:22 So just crossing your legs again and release a little bit more if that feels more comfortable. So modify as you need to.
12:41:28 to feel that warrior too, but again, strong in the torso
12:41:32 Another breath.
12:41:34 Last run.
12:41:37 On your next inhale.
12:41:39 Finding that modified triangle
12:41:41 which was opening up hips all the way to the fingertips. You might hold the side of the chair for stability
12:41:47 check in with the abs.
12:41:49 still engaged. That feels right.
12:41:52 Another breath.
12:41:56 Last breath.
12:41:57 Well, as you're ready, inhale center
12:42:00 And then exhale, finding flexions. We're going to go down towards the belly towards the thighs, just releasing the head.
12:42:06 you might feel it in the hips.
12:42:10 alone applause of breath.
12:42:14 Last breath. Beautiful.
12:42:16 We're going to release the leg and just do a little bit of core work here. So notice on the abs as you inhale, if you notice leg coming up.
12:42:24 And then releasing. Just several times at your own pace. You might notice some movement in the abs might be subtle.
12:42:32 It was okay. You might even bring the hands behind you but
12:42:35 Notices the engagement in it.
12:42:38 I'll give you last time inhaling.
12:42:41 Okay. And then opening up the hips.
12:42:43 coming into this.
12:42:45 squat. So you can even add on the arms if that feels okay. So maybe bring the elbows
12:42:49 Palms together.
12:42:51 Again, that engagement in the abs
12:42:55 Just a little bit of ab work, another breath.
12:42:59 Beautiful.
12:43:01 As you inhale, come up, move to the other side. So again, maybe the hands behind the head and then noticing the other side of the leg.
12:43:08 So you bring in a little bit of ab work here and then noticing the strength of the quads
12:43:15 Any last time?
12:43:16 Inhale. Beautiful. So let's cross the leg here.
12:43:19 Just like we did on the other side. As you exhale, find that forward fold.
12:43:24 I'll be noticing the glutes and hips.
12:43:28 Another breath.
12:43:32 Inhaling, coming back up.
12:43:35 for that lengthening and then exhaling, find that modified triangle on the other side. So you might hold the chair.
12:43:41 I feel again from the hips all the way to the fingertips.
12:43:46 The last breath.
12:43:48 On your next exhale, come into this warrior
12:43:52 the opposite sides of the room.
12:43:53 We've got strength in the torso.
12:43:56 Last breath. As you inhale, release the leg, opening up the hips, coming into that goddess.
12:44:02 Beautiful.
12:44:05 And then exhaling, coming into that crossing of the legs
12:44:08 like that crescent moon.
12:44:11 Just feeling your way and you notice if it feels differently on this side.
12:44:16 Uncrossing the legs, coming into that upward facing tree.
12:44:20 Okay, beautiful. Let's release the legs for just a moment here.
12:44:23 The main thing we're going to try to do this at the frontal pose
12:44:26 coming close. How's it feeling?
12:44:29 Okay. Your body, sort of. The moon secrets. I really like this moon sequence. And the goal is hopefully to come into standing together eventually.
12:44:37 So feeling grounded again, just take a moment, maybe come back to that intention you made at the beginning of the practice.
12:44:43 Maybe the body's sending some messengers or maybe the mind has clarity
12:44:49 If you're tuning in with that heartfelt desire.
12:44:52 As you're ready, inhaling the arms come up, that's upper facing tree.
12:44:57 Beautiful. Pressing the legs, exhaling, finding that crescent moon.
12:45:02 Inhaling, why? Because the legs will that god is beautiful.
12:45:06 Exhaling, crossing the leg.
12:45:08 for that warrior two.
12:45:11 Inhaling, finding that triangle
12:45:16 Exhaling, coming into that forward fold.
12:45:21 Inhaling all the way up.
12:45:23 You're releasing the leg. Let's just do a couple of these.
12:45:26 these movements here. Maybe we'll bring it in time.
12:45:31 One more time.
12:45:33 And as you inhale, finding that squat
12:45:37 Notice in the abs.
12:45:39 Another breath.
12:45:42 And then inhaling, bring the ab work to the other side, just somewhere around at your own pace.
12:45:47 Again, we'll be sitting up tall. You might notice that we're in the quad
12:45:51 Maybe last time. Beautiful.
12:45:55 And then maybe coming to that cross again as you inhale.
12:45:59 And then exhale, find that forward fold on the other side.
12:46:03 breathing here.
12:46:04 Inhaling, coming to that modified triangle
12:46:08 From the hips all the way from your tips.
12:46:11 Exhaling means that warrior two.
12:46:13 Beautiful. Releasing the legs, inhale, opening up the chest, coming into goddess.
12:46:18 Nice. Exhale and crossing the legs, coming into that crescent leg.
12:46:25 I'm crossing the legs, inhale, that long axle extension
12:46:28 Beautiful. Exhale. Nice.
12:46:31 Okay, we'll come back to our meditation. Unless there's anything else you want to do, maybe releasing the hips for a moment.
12:46:38 If there's any other movements that might feel right for your body, feel free to bring that in.
12:46:43 As we just settle in one more time.
12:46:46 Just feel all the benefits of the practice may be very significant.
12:46:49 a little bit more release of tension throughout the body.
12:46:54 It's a body sense.
12:46:57 the vibrancy in the body, energy flowing
12:47:01 And even noticing the breath. Maybe it's more on the upper breathing space
12:47:05 or active or energizing.
12:47:08 And maybe even noticing as we continue with the meditation.
12:47:13 Deep in the diaphragm where it's more calming
12:47:17 or maybe even deeper into the abdomen where it's more restful.
12:47:21 But again, just noticing there's no forcing or fixing
12:47:27 Taking a moment if you didn't notice that inner resource.
12:47:31 always been supporting us in our entire life.
12:47:35 that feeling of spaciousness and wholeness in the body.
12:47:38 just like the roots of a plant.
12:47:40 You know, moving in the water.
12:47:43 feel free to be rooted and grounded.
12:47:45 safe and secure.
12:47:50 following it up to that heartfelt desire.
12:47:52 that core value.
12:47:55 that why in the world what life is asking of you.
12:47:59 being a moment to notice.
12:48:03 I couldn't support you for the rest of this day and the rest of the season.
12:48:08 connecting to that intention
12:48:11 Your why for this moment.
12:48:16 writing any messengers that might still be lingering
12:48:21 wanting to ask you some question or
12:48:24 show you something.
12:48:27 or not being open to whatever is arising.
12:48:31 and dissipating at its own time.
12:48:37 Just take a moment to go into the body again. Hold on.
12:48:44 flow of energy to inhale
12:48:48 And then release more as you like it.
12:48:53 And just this gratitude for your taking the time for the practice today.
12:48:57 The practice of artist. Thank you.
12:49:02 Thank you, everybody.