12:28:28 One, two.
12:28:31 So welcome, everybody. I know a lot of people are doing online today, so we're just going to record and maybe you can watch it later or for people who are going to be coming in, we'll be together.
12:28:43 So as you're ready, as always, everything's an invitation, so feel free to modify or adjust as you need to. Also, the choice.
12:28:52 you know offering my offerings you can bring them in or you can bring in whatever resonates for you
12:28:59 We'll also be doing the loving kindness intention
12:29:02 today, so as a meditation
12:29:04 And then we'll do a breath practice and then a little flow. So we'll continue on with the treat sequence that we've been working on.
12:29:11 So as we're ready, just start to settle in. So whatever that looks like for you, if you're seated at a chair.
12:29:16 And just maybe starting to tune into maybe the earth chakra. So we've been tuning into the ladara chakra, maybe feeling the base of the spine
12:29:25 Maybe feeling grounded as you find your seated position.
12:29:29 maybe opening the senses
12:29:31 These are that color red that connects to the earth chakra.
12:29:35 maybe autumn leaves forests
12:29:40 maybe to the ruby and garnet
12:29:44 precious stones.
12:29:46 As you open the senses maybe
12:29:48 finding yourself in a garden.
12:29:50 of cilantro and basil.
12:29:54 maybe wandering a path and finding cottage so that cedar would smell
12:30:01 And maybe even bringing in that inner resource
12:30:05 that place of ease and okayness in the body, like a sanctuary or refuge.
12:30:10 maybe a place in nature, like walking in a garden
12:30:15 all the flowers.
12:30:18 Whichever season you find yourself that brings the greatest ease.
12:30:23 maybe feeling that release in the body, releasing to gravity
12:30:28 Or maybe you feel the inner resource somewhere else.
12:30:32 So to feel more grounded, we're going to bring in the loving kindness meditation and bring in some havening or self-soothing
12:30:39 So again, feel free to join me if that feels right. Feel free to invite my words in or bring in whatever words or whatever
12:30:46 self-soothing techniques feels good for you. So we're going to start with the hands.
12:30:50 And just taking advantage of the homunculus
12:30:53 all the nerves and the hands.
12:30:55 Bring us to the parasympathetic nervous system. So just really slowly from the
12:31:01 heel of the hand all the way down to the fingertips.
12:31:04 And then maybe imagining sitting with yourself with all your senses.
12:31:09 And then offering an intention like a love and kindness intention if that feels right
12:31:15 an electron aloud.
12:31:17 May I feel love and kindness at this moment.
12:31:20 and in everyday life.
12:31:22 May I feel love and kindness at this moment?
12:31:25 And in everyday life.
12:31:29 May I feel love and kindness at this very moment.
12:31:32 And in everyday life.
12:31:35 I'm just noticing, where do you feel that in pain is unfolding in the body
12:31:40 And then to the degree that feels possible
12:31:43 Maybe imagining a loved one.
12:31:45 might even be a fur friend.
12:31:47 might be somebody you're with.
12:31:50 May you feel loving kindness at this moment.
12:31:53 and in everyday life.
12:31:57 May you feel loving kindness at this moment?
12:32:00 And in everyday life.
12:32:04 Now you feel loving kindness at this very moment.
12:32:07 and in everyday life.
12:32:10 And again, maybe just noticing, where do you feel this love and kindness
12:32:14 it might feel like the interviews or ease and okayness in the body, like a refuge.
12:32:20 like a sanctuary.
12:32:23 And then offering another one. So another havening technique. The face has lots of nerves. So maybe from the third eye, from the middle of the forehead, just really slowly stroking to the temples
12:32:35 And a lot of these movements might be familiar
12:32:38 you might feel like when you were soothed as a child by your
12:32:42 parent or a grandparent or a loved one.
12:32:45 Or maybe you offer this sort of soothing
12:32:48 to your own child or
12:32:50 a young person or even a fur friend.
12:32:54 And then imagining to the degree that feels possible
12:32:57 Maybe somebody you don't know very well.
12:33:00 So it might be an acquaintance or a colleague
12:33:03 or maybe even someone across the ocean.
12:33:07 a stranger.
12:33:09 And then maybe offering them love and kindness.
12:33:13 By usual loving kindness at this moment.
12:33:15 and in everyday life.
12:33:17 May you feel love and kindness at this moment.
12:33:21 And in everyday life.
12:33:24 And you feel love and kindness at this very moment.
12:33:27 and in everyday life.
12:33:30 They're noticing the body where it's unfolding
12:33:36 And then next, maybe imagining someone you're having a little bit of a challenge with.
12:33:41 might be someone at home or somebody at work or even someone you don't know very well but
12:33:47 maybe challenges you.
12:33:49 And then to the degree that feels possible, maybe we can offer them loving kindness.
12:33:55 May you feel love and kindness at this moment.
12:33:58 and in everyday life.
12:34:00 May you feel loving kindness at this moment.
12:34:04 And in everyday life.
12:34:07 My usual loving kindness at this very moment.
12:34:11 and in everyday life.
12:34:14 I'm just noticing if it feels okay. Where does it unfold in your body?
12:34:19 And then maybe even interweaving the inner resource of ease and okayness.
12:34:24 wellness and spaciousness.
12:34:27 It's connected.
12:34:29 And the last evening technique is from the shoulders, just really slowly all the way down to the wrists.
12:34:37 maybe imagining a gathering.
12:34:39 might even have been your recent Thanksgiving gathering of all your loved ones and friends
12:34:48 your community.
12:34:50 So again, to the degree that feels possible.
12:34:52 offering may you feel love and kindness at this moment and in every day.
12:35:00 May you all feel loving kindness.
12:35:02 At this moment.
12:35:04 and in everyday life.
12:35:07 May you all feel love and kindness at this very moment.
12:35:11 and in everyday life.
12:35:14 And then noticing again, where does this unfold in the body? Where do you feel this loving kindness?
12:35:22 And then finally, maybe offering loving kindness to everyone, everyone in your community, your neighborhood
12:35:29 Maybe everything, everything in nature
12:35:33 Everything beyond all the lands and oceans, even in the moon and the stars, the whole universe
12:35:42 I was feeling that. May everyone and everything
12:35:47 everywhere. Feel love and kindness at this moment.
12:35:50 and in everyday life.
12:35:54 May everyone and everything everywhere.
12:35:57 feel loving kindness at this very moment.
12:36:01 And in everyday life.
12:36:05 Everyone and everything everywhere.
12:36:08 feel loving kindness at this very moment.
12:36:12 And in all the moments of everyday life.
12:36:17 And then just take a moment to check in. Where do you feel this love and kindness?
12:36:22 might feel like a release in the face and the jaw.
12:36:27 you release some tension in the neck and the shoulders.
12:36:30 Maybe the belly.
12:36:33 maybe it feels like warmth emanating from the heart center.
12:36:37 spacious and whole.
12:36:40 Maybe it feels like something else. I'm just taking a moment to feel into this
12:36:44 loving kindness in the body.
12:36:48 the interweaving the interviews or ease and okayness.
12:36:55 Just recognizing you can bring this feeling
12:36:57 It's always in the background supporting us.
12:37:00 Whenever you need to, just by opening the senses.
12:37:04 Maybe you're feeling your way coming into a haven technique to really feel deep into the body and
12:37:10 give your body release of the parasympathetic nervous system.
12:37:13 So we'll start to come into a breath practice.
12:37:15 Just begin by noticing the body breathing itself.
12:37:19 Inhaling through the nostrils, every cell, every corner.
12:37:23 Feeling with energy.
12:37:24 Lengthening to the exos of the nostrils, the whole body empty.
12:37:30 Inhale to the nostrils. Maybe notice in the upper breathing space, noticing rib cage opening.
12:37:35 Noticing diaphragm moving upward, abdomen moving downward
12:37:38 As you exhale, abdomen moving upward, diaphragm moving downward.
12:37:42 rib cage falling just at your own pace.
12:37:45 And then maybe warm up the nostrils.
12:37:48 Just a couple rounds just like this, feeling into that upper breathing space, more sympathetic nervous system
12:37:54 middle breathing space, more equilibrium, more calming
12:37:57 lower breathing space, more parasympathetic nervous system.
12:38:01 the breath always supporting us.
12:38:05 Maybe last time. Inhale, coolness, rib cage opening, diaphragm moving upward, absence moving downward. Exhale, abdomen moving upward, leading diaphragm. Exhaling.
12:38:15 rib cage falling. Warm.
12:38:18 the nostrils.
12:38:21 And I was starting to wake up the body.
12:38:22 So maybe even just allowing the fingers to move as you start to wake up, maybe even allow the toes to move
12:38:29 like keeping all the little bits and pieces healthy.
12:38:32 maybe allowing wrists to move.
12:38:35 Just feeling your way.
12:38:37 movement starts to grow, maybe let the ankles move
12:38:40 We're going to come into the tree sequence today. It's just going to wake up everything, especially the feet, because we're going to be balancing on the feet.
12:38:49 maybe even pressing for the toes, lifting the heels, noticing the calves
12:38:53 And then maybe noticing the heels, lifting the toes
12:38:58 And even moving the ankle side to side and releasing the ankles
12:39:03 can move side to side.
12:39:07 If your toes touching.
12:39:09 Can I do the opposite.
12:39:13 And then as you're ready.
12:39:15 Start to maybe bring the shoulders too. So maybe bring in the shoulders to start to grow the movements
12:39:21 opening the chest extension, exhale, flexion, maybe the elbows start to touch
12:39:28 And then just at your own pace and then maybe the opposite direction when you're ready. Starting small
12:39:33 Feeling your way. Elbows start to touch, chest opens
12:39:40 Maybe one after the other. Maybe you have thoracic spine stitches to come in a little bit of twisting here.
12:39:51 So we've done some of the upper half. Maybe just bring in a little bit movement in the neck.
12:39:57 Just at your old pace, any kind of spiraling or rotation, if that feels good, maybe twisting
12:40:04 lateral side bends.
12:40:06 flexion extension. So that playfulness in the cervical spine.
12:40:14 Beautiful. And we'll open up the hip because we're going to come into tree pose. So maybe crossing at the ankles, opening up hand to the thigh.
12:40:25 And then maybe interlacing, inhale, lengthen, exhale, twist towards the knee.
12:40:32 And inhale, center. So we're just going to go to the other leg just to keep moving forward. So opening up the hip.
12:40:40 the interlacing around the knee. Inhale, lengthen, exhale, twist towards the knee.
12:40:46 Beautiful. Think back to center.
12:40:48 Okay, so we're going to come into tree pose and seated
12:40:53 So maybe just even, let's start with mountains. So releasing the legs. So sitting at the edge of your
12:40:58 chair and then
12:41:01 coming into mountains. So notice the legs
12:41:04 Notice the abs, chest opening
12:41:06 So breathing here, take your time.
12:41:09 And then as you're ready, maybe start to open one side.
12:41:12 So opening up one hip, this is a perfect tree already.
12:41:15 You stay like this.
12:41:17 And then maybe it comes to the inner ankle.
12:41:22 maybe comes below the knee.
12:41:25 Then maybe above the knee.
12:41:27 Just breathing here. So still this long body
12:41:32 maybe releasing that even a hand scuffed to heart center.
12:41:36 So breathing here, notice the abs over the chest opening
12:41:41 Inhale the arms up. For that lengthening.
12:41:46 Interlacing the fingers. Beautiful.
12:41:50 then maybe separating the arms.
12:41:54 Okay, and then as you're ready, releasing the toes
12:41:56 Inhaling all the way up, exhaling with the thigh.
12:42:01 Okay, let's do the other side. So let me just take a moment, maybe release the legs.
12:42:06 And we'll do the other side.
12:42:07 So again, coming into that mountain, so finding flexion in the ankles.
12:42:11 Coming into the mountain, breathing here, notice the lengthening through the abs, the intercostal muscles, maybe scapula coming towards each other, adduction.
12:42:19 Breathing here. Be playful.
12:42:22 Find that loving kindness as you experiment with trees.
12:42:26 Then as you're ready, so maybe opening up one hip
12:42:30 But notice if it feels differently on this site.
12:42:32 And then maybe up to the inner ankle, keep the flexion of the extended leg
12:42:38 Maybe below the knee.
12:42:41 And then maybe all the way.
12:42:45 maybe lowering it the hands come to heart center
12:42:51 Maybe cuffs extended.
12:42:53 I think I'm noticing it feels differently on this side. Adjust as you need to.
12:42:57 maybe interlacing fingers
12:43:00 And maybe separating.
12:43:02 Beautiful. And then releasing the feet.
12:43:06 Inhale all the way up.
12:43:08 Thanks for the study. Okay.
12:43:10 So we're going to bring this into standing if that feels okay. Or else feel free to do it again and seated.
12:43:17 or even just observe the whole
12:43:19 movement. So you might want to use a chair
12:43:22 If that feels supportive for you.
12:43:25 You can use a chair to help you. Maybe you won't need one. So just see. You can even go sideways
12:43:30 So just grounding in so i'm going to
12:43:33 So maybe you can see my feet.
12:43:38 So maybe grounding through the feet lifting the toes
12:43:40 really feeling just like our hands, lots of muscles on our feet
12:43:44 And then building your tree. So maybe externally rotating the legs, notice the abs
12:43:49 to cross the muscles, chest opening
12:43:51 So breathing here.
12:43:53 Come back to that meditation, feeling love and kindness
12:43:57 And then as you open your eyes, finding a spot that's not, so finding your trustee.
12:44:02 And again, start to open up the hip. So maybe just opening up the foot and that's a perfect tree already.
12:44:08 And then maybe the swollen foot comes to the inner ankle
12:44:11 Opening up the hip, take your time.
12:44:15 And so the foot comes to the inner calf.
12:44:19 Or maybe it comes all the way up or not.
12:44:24 maybe hands can go essentially
12:44:28 Even if other sounds come in just noticing
12:44:31 Without attaching or detaching.
12:44:34 Let's get that lengthening.
12:44:38 Maybe Polymudra.
12:44:42 And then maybe separate. So breathe again for that long extension to the body. Notice the abs
12:44:48 Inhale. And then releasing, coming to tippy toes, inhale
12:44:53 Exhale with a thigh.
12:44:55 Just take a moment, coming back to mount and resetting, be grounding through the feet again
12:45:01 Breathing here, feeling love and kindness.
12:45:04 I'm starting to open up the hip.
12:45:06 Perfect tree already.
12:45:10 And maybe the sole the foot comes at the inner ankle
12:45:14 maybe comes to the cat. Please feel your way.
12:45:17 Notice if it feels differently, adjust as you need to.
12:45:21 And then maybe it comes all the way up or not.
12:45:24 Maybe not.
12:45:26 Maybe hands come to heart center.
12:45:30 And then he comes all the way up.
12:45:33 for that lengthening in the body, that long axle extension.
12:45:37 I'm going to do Kali Mudra.
12:45:41 I'm going to be separating. Beautiful.
12:45:44 And then again.
12:45:45 When you're ready, maybe releasing the leg, just resetting inhale.
12:45:50 They're dealing with this doubt.
12:45:53 While we're standing, I'm just going to offer this because this might feel good in the body. So maybe crossing the legs.
12:45:58 If that feels okay. And then finding that flexion, turning towards the back foot. Hold on to anywhere along the leg.
12:46:04 And then bending the knees as much as you need to might feel nice all along the back of the leg.
12:46:09 IT bed and hamstring calf
12:46:14 Breathing here.
12:46:18 maybe last breath.
12:46:19 Inhale back to center. Spend the cross on the other direction. So come to the other direction
12:46:25 Lend the knees as much as you need to.
12:46:28 Again, feel the whole back of the leg
12:46:33 Just breathing here.
12:46:36 Just as you need to, feel free to
12:46:39 and cross the legs if that feels better.
12:46:42 Let's breath.
12:46:45 Take your time, inhale back to center
12:46:48 And let's angle the arch for a little bit and that moves him back into the shoulders.
12:47:01 Finding stillness, inhale all the way up.
12:47:04 Beautiful. We got to do the tree pose.
12:47:07 Okay, so let's start to settle in we'll just
12:47:10 Can we bring a little bit more movement.
12:47:12 Since we end a little bit.
12:47:15 So maybe if it feels okay, you can just even release
12:47:19 One more time, releasing the neck.
12:47:23 We're going to gravity.
12:47:31 can even if you bring the knees together, it's kind of like seated child's pose
12:47:36 So the belly comes towards the thighs.
12:47:45 And then spreading the legs, maybe coming into like a half baby. So hold on anywhere along the legs or the ankles
12:47:55 or at least in the belly, kind of like happy baby but in a seated position
12:48:02 You come higher up if that feels better.
12:48:06 Beautiful. Just take your time.
12:48:09 When you're going to inhale all the way up.
12:48:12 We'll just start to finish.
12:48:15 If there's any other movements
12:48:18 It feels good to maybe just sway a little bit before you settle in.
12:48:22 you're going to be going back to work in a moment.
12:48:26 And then maybe finding that evening technique as you start to feel more settled.
12:48:31 So maybe the hands from the wrist all the way to the fingertips
12:48:38 or maybe across the forehead
12:48:41 And hopefully you'll use this. Someone was saying today that they tend to loft their job and
12:48:47 just going across the forehead was releasing tension in the face.
12:48:50 So bringing it more on that parasympathetic nervous system.
12:48:55 Within the shoulders down to the hands.
12:48:59 We'll just offer loving kindness.
12:49:02 So again, maybe imagining sitting with yourself