12:22:32 But yeah, we could start to settle in so for trauma sensitivity as always. Can you hear me, Flora?
12:22:45 Yes.
12:22:42 Laura, can you hear me? Okay, good. Everything is
12:22:46 You can adjust or modify as you need to throughout. So even if you decide just to fit and listen as well, so do what feels right in your body. It's also control.
12:22:57 And so, if my words don't resonate, you can let that float away as well.
12:23:02 Always honoring and kind of similar to choice and control. Right? Modified it just as you need to for your body. Hi, welcome! Just reminding. So we'll do an Iris meditation and sort of interleave the breathing as well as some movement. So so as you're ready, maybe start to forge yourself, or welcome.
12:23:24 Please. So maybe you just warrant yourself to this space if we even you know the range. If that feels good, look around.
12:23:31 And then, as you start to allow the sense to fold.
12:23:36 You can have your eye open.
12:23:41 Happy to just settle in.
12:23:43 Whatever that looks like for you today, so feel free to take your shoes off.
12:23:47 Again. It's everything's no choice.
12:23:51 Letting everything float away.
12:23:53 Whenever you need to. So, with eyes open to just funneling in.
12:23:59 Feel free to allow the bodies in any way that feels right.
12:24:03 Maybe. And I can do the Earth element today. So coming into Chakra.
12:24:09 The Dhara Chakra, so it might be found in the base of the spine.
12:24:15 Taking the moment of the feel in to the degree that feels possible, just as an invitation.
12:24:21 And then maybe even starting to invite the different elements. So.
12:24:26 Paper.
12:24:27 Connecting to.
12:24:30 Red.
12:24:31 So like rubies and gardens.
12:24:34 Just beautiful, different.
12:24:36 Shades of red.
12:24:40 And then, maybe even inviting the colors of the.
12:24:45 Trees.
12:24:46 Those different colors of browns.
12:24:50 Or they send to Cedarwood.
12:24:53 Like in a cottage.
12:24:56 Hope, chest.
12:25:00 Or maybe even from the garden.
12:25:02 Cilantro or Basil Charles connected to the earth Chakra.
12:25:08 Just take a moment to allow the senses to open.
12:25:16 Allow the body to release in any way that brings even 5 or 10% greater ease in the body.
12:25:25 Starting to invite a heartfelt desire.
12:25:28 Your? Why in the world.
12:25:32 Whatever brings you.
12:25:34 To life every day, whatever life, asking of you.
12:25:39 Noticing where that unfolds in the body.
12:25:43 What do you feel? His heartfelt desires.
12:25:47 Purpose.
12:25:48 Heartfelt mission.
12:25:50 Or value in the body.
12:25:54 Losing out, it might guide you for the rest of this time together, or beyond everyday life.
12:26:02 We might be starting to invite an intent to practice.
12:26:05 One that supports your why in the world.
12:26:10 So maybe relating to all the beautiful season and part of his time.
12:26:15 Thanksgiving and festivals.
12:26:18 Time of gathering, gathering, community.
12:26:22 Gutting all the efforts.
12:26:24 Done this year.
12:26:26 You know. Goodness of winter.
12:26:29 Transition of spring.
12:26:32 Rejuvenation. Restoration of Summer.
12:26:35 When coming to harvest, so.
12:26:37 All the layers in the body.
12:26:41 Taking time to nurture self care.
12:26:45 And even gathering community.
12:26:48 There's always supports for you.
12:26:52 Take a moment to the degree that feels possible. Where do you feel this intentions arising on the body.
12:27:01 Or maybe there's something else unfolding. So maybe inviting bad intention.
12:27:08 Notes, and how it supports your heartfelt desire for this.
12:27:11 Moment and beyond, in the day.
12:27:17 And then experiencing again that inner resource, sanctuary.
12:27:22 The Safe Haven.
12:27:25 Okay, that's the ease in the body.
12:27:31 And connect to it at a moment's notice, but just by opening the senses to whatever imagery brings you back again and again at a moment's notice.
12:27:40 Again, inviting my words in.
12:27:42 Or just letting the phone away.
12:27:44 And I do whatever else feels right.
12:27:48 So maybe opening the census to an animal, or for a friend.
12:27:53 Might bring you to the sanctuary or safe haven.
12:27:57 Keep noticing the colors.
12:28:00 Or textures.
12:28:04 Any familiar sense.
12:28:06 Or sounds.
12:28:12 Or maybe it's a place in nature.
12:28:15 Like walking through a forest.
12:28:19 Posting all the colorful trees.
12:28:22 Crunch of the leaves on the ground.
12:28:28 Coolness, the breeze.
12:28:30 Her freshness of the air.
12:28:34 8 of the sun.
12:28:39 Nature, sounds.
12:28:42 And they did something else.
12:28:46 So inviting. Whatever imagery in line, all the senses.
12:28:54 And then noticing, where does this inner resource and hold in the body.
12:28:58 Where is this ease? And okay, is.
12:29:02 So maybe it feels like a release of tension throughout the entire body.
12:29:11 Release and the savings.
12:29:16 Release in the valley.
12:29:22 And then her shoulders.
12:29:26 Or maybe somewhere else.
12:29:30 So just taking a moment to the inner resource. What do you feel this.
12:29:34 Unchanging ease. And okay, body.
12:29:38 What was in the background, supporting us.
12:29:43 Okay.
12:29:45 I'm just sharing this time together. Maybe.
12:29:48 Provided any messengers.
12:29:51 My sensation, emotions or thoughts.
12:29:57 All meant. You're welcome with the resource.
12:30:03 Starting to allow.
12:30:07 That is to move through the body.
12:30:10 Noticing the whole front side of the body.
12:30:13 Top of the head.
12:30:15 All insulation, all of the front side of the body all the way down to the toes.
12:30:22 Without needing to attach or detach from anything.
12:30:28 Noticing sensation, hold back of the body.
12:30:32 Pop up ahead all the way down.
12:30:37 Following sensation down the leg, 2 heels.
12:30:45 Needing to fix or change anything. It's noticing.
12:30:52 Bone sensation on the left side of the body.
12:30:55 Top of the head.
12:30:59 So there was sensation left side of the body.
12:31:03 And at the side of the foot.
12:31:09 Volume. Sensation on the right side of the body.
12:31:13 Top of the head.
12:31:16 Noticing all the right side body down at the side of the foot.
12:31:22 Each change of sensation revealing something.
12:31:25 You also are.
12:31:28 Unchanging awareness that contains everything and everyone.
12:31:34 And the body breathing itself.
12:31:37 Inhaling through the nostrils. For this.
12:31:42 Maybe lengthening through the exhale.
12:31:45 So live just the nostrils, really keeping that parasympic system.
12:31:51 As you inhale to the nostrils. Noticing a cage opening.
12:31:55 To exhale, ripen at your own pace.
12:32:01 Inhaling, noticing diaphragm, moving upward.
12:32:06 To exhale some diaphragm moving downward.
12:32:11 Inhale like notice, the belly moving downward.
12:32:15 Exhaling building upward.
12:32:18 Around at your own pace. Anatomy, the breath in your body.
12:32:23 Inhaling coolness.
12:32:25 Ribcage opening upward, belly moving down.
12:32:30 Exhaling upward.
12:32:34 Die, from living down.
12:32:35 Rep.
12:32:38 Want to come out of nostrils.
12:32:43 Noticing. If we sell every corner.
12:32:50 Huge change in sensation, revealing something.
12:32:53 You also are.
12:33:00 Maybe take some moment to notice if there's any messenger arising.
12:33:05 Any sensation.
12:33:08 Motion.
12:33:09 Any thoughts, or will be.
12:33:12 To be on your way.
12:33:15 Needing to attach or detach to anything.
12:33:24 Reason I'm folding the body.
12:33:29 Then, if there's nothing, this tool is a perfect experience.
12:33:32 Same with whatever's most calling for attention.
12:33:42 Maybe intervening, the inner resource of ease. And okay.
12:33:53 And when you're ready, staying with whatever's most calling for attention.
12:33:57 But it feels the greatest ease. And okay.
12:33:59 Letting everything else fade away.
12:34:02 Back to where it came from.
12:34:05 Container of everything and everyone.
12:34:08 Unchanging awareness.
12:34:14 Then, maybe noticing if an inner smile is arising.
12:34:18 Joy that's independent of anyone or anything.
12:34:24 Vibrant flowing throughout the body.
12:34:32 Noticing where joy folds in her body.
12:34:42 And also noticing when you're ready, how joy also.
12:34:47 Goals and expans its own time.
12:34:51 Back to where it came from.
12:34:53 This unchanging awareness.
12:34:56 To. We also are.
12:35:03 Take a moment to feel in the boundaries of the body.
12:35:09 Feeling of the inside out.
12:35:13 Need a noticing his faces around the fingers.
12:35:17 Around the body.
12:35:22 Wearing.
12:35:25 Is there an edge? Is there.
12:35:28 Something different, between.
12:35:29 Sir, around the body.
12:35:31 The boundaries of the body.
12:35:38 Maybe there's spaciousness or timelessness.
12:35:43 Almost.
12:35:45 Connection with everything and everyone.
12:35:51 Feeling into this unchanging awareness that contains everyone and everything.
12:36:01 Just feeling yourself as awareness.
12:36:07 Almost the thing.
12:36:11 Mature.
12:36:19 And as you're ready, maybe reflecting on the journey that you've just taken.
12:36:23 Noticing how.
12:36:25 Everything and everyone.
12:36:27 Everything in unconscious awareness.
12:36:29 The polls and expands and dissolves.
12:36:32 Its own time.
12:36:38 When you're ready, maybe starting to weaken the body.
12:36:42 Just allowing fingers to move.
12:36:46 Making this with the hands.
12:36:48 You noticing forums and biceps.
12:36:52 All the while still feeling that unchanging awareness, that inner resource.
12:36:57 Using okay throughout the entire body.
12:37:01 Just as the hands start to wiggle.
12:37:03 And very smooth thing.
12:37:05 Maybe rest, start to move.
12:37:10 Taking your time, letting unfold in its own pace.
12:37:16 Because they're anything hands to the shoulders.
12:37:19 Allow the circular movement, which is starting small.
12:37:23 Move forward@firstst
12:37:25 Be growing. The circles maybe elbows start to touch.
12:37:29 Opening the Chest. Scapular Findings.
12:37:34 Is opening.
12:37:37 Several times to own pace. One thing is, you need to.
12:37:41 When you're ready. When they go in the opposite direction.
12:37:46 Again. This opening of the chest, vascular.
12:37:50 Production, yeah, those touch.
12:37:55 And feeling your way, it feels different in your body.
12:38:00 Maybe one after the other.
12:38:03 Planful.
12:38:10 Beautiful, just releasing. For a moment Christine.
12:38:13 I wanted to check in. We have some movement.
12:38:16 Come into the breath.
12:38:19 I'm just seeing if energy is flowing freely.
12:38:22 There's anything that needs adjustment, maybe solves the feet touch of the ground.
12:38:28 Finding your own alignment.
12:38:31 And you start to bring in the movements of the spine.
12:38:34 Maybe allow me to fall towards the chest with that expansion in the back of the neck.
12:38:38 Something up tall, if you notice in the apps.
12:38:41 And the edge of the seat. If that feels right.
12:38:43 When you're ready. Allowing the neck to open extension in the front of the neck, in the back.
12:38:50 Always adjusted, as you need to.
12:38:53 And then maybe, dynamic movement and close at its own pace.
12:39:05 Going back to actual extension, coming back to neutral just a moment, checking in.
12:39:09 Maybe allow the ear to fall towards the shoulder to get that expansion on one side of the neck. Lateral.
12:39:15 Flexion, on the other.
12:39:18 Here I even released in the opposite shoulder.
12:39:23 But in greater room greater expansion.
12:39:26 As you inhale, and that comes back to center, exhaling.
12:39:30 From that last slide. Then on the other side.
12:39:33 And they can release on the shoulder, find the expansion on one side, function on the other.
12:39:40 Adjusting, as you need to, for the honoring each side of the body.
12:39:44 As it is at this very moment.
12:39:46 They be dynamic movement as you inhale center, excel side like a rainbow side. Your own pace.
12:39:54 You know what's being curious? Can you bring these movements during the day? Whatever the neck is talking to you.
12:40:00 It's wanting some time.
12:40:02 As you're ready to come back to center. We've done actual extension, not inside. This is coming and twisting as you exhale switching.
12:40:10 Just the degree that feels okay. If it feels right, you bring a hand again.
12:40:15 Or ring the desktop massage inside the next game muscles.
12:40:21 Strategiest, anything calling for attention.
12:40:25 Honoring the next.
12:40:28 When you're ready, inhaling back to center, exhaling, twisting the other side.
12:40:33 Hitting the roll of shoulders, opening up.
12:40:36 Bring them and address. This levels.
12:40:40 One on each side of the body.
12:40:42 State for each movement.
12:40:46 And then maybe releasing the hand, and then finding that dynamic movement side to side.
12:40:52 Maybe started to know his rotation in the neck.
12:40:55 Maybe half one side of the.
12:40:59 You towards the chest, rolling around the neck.
12:41:03 Spiraling of the neck.
12:41:06 Be gentle and a comfortable discovery.
12:41:10 Right in your body.
12:41:15 You're ready. Go back to center as we get ready to bring in.
12:41:21 So feeling grounded through the feet all the way up, feeling grounded in the arms. Notice of the abdomen, ribcage, intercostal muscles inhaling.
12:41:32 Excellent.
12:41:35 Inhaling.
12:41:38 When we're done in, excel.
12:41:40 And let's come into that extension. So just opening.
12:41:45 Maybe find it just opening here.
12:41:50 Have you been releasing the arms for a moment.
12:41:53 Making a circle up and down.
12:41:58 I mean opening the chest.
12:42:01 Select any apps.
12:42:04 When you're ready, coming back to neutral coming into flexion. So maybe as engaged.
12:42:08 It forms a hand come to touch.
12:42:11 Enabling the cervical spine. The neck starts to play again.
12:42:18 The whole section.
12:42:20 Again, maybe just opens.
12:42:22 Coming to extension. I feel that adoption is calculate.
12:42:26 And then, as you come, a deflection, maybe noticing the engagement of the apps.
12:42:32 And several times to all pace like cow and.
12:42:35 Dealing to your movement.
12:42:38 Your breath.
12:42:40 And landing and engineering.
12:42:44 Last time to inhale chest, opens induction, calculate deflection.
12:42:52 Spelling.
12:42:53 Just take a moment coming back to center, checking with the body.
12:42:58 We're going to twisting for twist. We're putting our arms opposite. So I think one arm.
12:43:04 And then noticing is, you twist.
12:43:06 Late twisting in the body.
12:43:13 Inhale, lengthen the arms.
12:43:15 And then finding on the other side I'm not twisting opposite.
12:43:19 Always in the shoulders fans of a scapular abduction.
12:43:24 And then you have around your own pace, opening with.
12:43:28 Coming into this twisting.
12:43:35 Almost like a lateral segment.
12:43:38 Then the whole side of the body.
12:43:47 The last time opening the chest.
12:43:50 This twisting model side.
12:43:55 Your side.
12:43:57 With the body starting to open.
12:43:59 And we're gonna come into figure 4.
12:44:01 So again feel free to release the bottom line.
12:44:06 You can cross it over or you can. If that doesn't feel right, you can even cross and go low, just opening up the hip that feels okay.
12:44:13 So you can again let your feet.
12:44:15 Maybe crossing the ankle over the 5 that feels okay.
12:44:18 You can release the bottom leg that gives you more space to play, making fizz.
12:44:23 Just like we did with the hands.
12:44:26 Dorsal flexion, plant reflection, rotation.
12:44:30 Hearing, some sounds.
12:44:32 Leaving massaging the feedback feels good to bring us to the arch.
12:44:37 So every nurtures your body, I think, are so important. We use them.
12:44:41 So much just like our hands.
12:44:46 And if if you weren't wearing, would recommend bringing the fingers inside the the toes.
12:44:52 Interlacing that feels really good, too.
12:44:54 Separation.
12:44:57 Beautiful. And then if it goes okay, it'd be interesting to handle sitting up tall. There's an expansion. The ads.
12:45:03 Exhaling, twisting towards the knee.
12:45:05 He's freezing here.
12:45:09 And lifting with the exhale twist again.
12:45:12 Beautiful. So inhaling back to center.
12:45:14 So again, maybe you can hold.
12:45:18 Open up State!
12:45:19 Or for some people who are able to bring her in. Hug your leg.
12:45:24 Or not, just as an invitation. So even this always on your body.
12:45:30 Beautiful I'm just having to the other side.
12:45:33 So again, you might need to release for the site whatever. Maybe you need to go lower.
12:45:40 Opening up the hip and allow the heat to play again.
12:45:43 So maybe making this 10 for the toes.
12:45:48 Plant Reflections. Rotation.
12:45:51 Part of this side of the body.
12:45:54 Maybe again bringing massage, if that feels good, to the arch of the foot.
12:45:59 Places that are speaking to you.
12:46:03 And maybe even the toes, if that feels good.
12:46:06 But this is something. Again, you can do, even watching TV.
12:46:09 Or while you're taking a break at work.
12:46:12 So important to keep our feet healthy for balance and.
12:46:17 Beautiful as you're ready. Inhaling hands interlaced around the knee, inhale lengthen, twisting towards the knees.
12:46:24 Again in length, and I can twist everything here.
12:46:29 Another brand.
12:46:31 Last breath beautiful! Inhale back to.
12:46:35 Just open up the hips.
12:46:38 Notes would feel differently on this side.
12:46:40 Or maybe it's possible to bring or not.
12:46:44 This is the invitation.
12:46:46 See what feels good.
12:46:49 When you're ready chatting, but.
12:46:52 Okay, beautiful. We have enough time. I actually wanted to get into the tree.
12:46:57 Tree sequence. We're gonna try to seated. So let's just start. This is gonna be like mountain.
12:47:02 So maybe again, let's just inhale just to read that. So point of having all the way in the fingertips again. This is an invitation. You can even just imagine the whole thing, and that's perfect.
12:47:12 Exhale of a side.
12:47:14 Yeah, bring your own. You so coming into bounded so, feeling from the toes all the way up the legs supporting you, maybe notice the apps, lengthening, the abs intercoal muscles opening of the chest.
12:47:26 So coming into mountain.
12:47:28 So feels good, can you? At least the hands? Besides, you feel really strong.
12:47:32 Come back to that intention you made at the beginning of the practice.
12:47:36 Maybe around self care.
12:47:38 Nurturing, gathered all the parts of the body, harvesting.
12:47:44 Then, as you're ready, start to release and come into the tree, so maybe the ankles touching you can even flex the one angle.
12:47:52 Starting to make our treat. This could be perfect. Just opening one hip.
12:47:54 So breathing. And we're gonna close.
12:47:58 When it feels right you bring them.
12:48:00 So let's put to the inner angle. Really push it into the leg, to start, to feel.
12:48:06 Breathing here.
12:48:08 They'll notice the lengthening of the apps. Maybe it comes below the knee.
12:48:14 Cool. This is the perfect tree.
12:48:16 Or you can maybe guide your.
12:48:18 Put to insight. We're gonna hold on to it here and breathing here. Maybe you can hold on to the chair.
12:48:26 It's beautiful.
12:48:27 Just a couple breaths here. So eventually you might be doing the standing and using the chair for support.
12:48:32 And I would suggest lowering the leg any anywhere below than me. Bring the hands to heart center starting. Bring the hand, dress.
12:48:40 So this is Angelica.
12:48:43 So 3 in here. This with eyes opened your clothes, but when we're standing most likely opened.
12:48:49 I'm just taking a moment. If you allow the branches to grow above you.
12:48:52 So coming into the expansion of the body, that actual expansion.
12:48:58 Knows the strength of the body to notice the extended leg.
12:49:01 The soul of food against me.
12:49:04 True truck. I feel like the expansion, the apps. It took us many interlacing the fingers, except the pointer coming to Calindra, very strong.
12:49:14 Breathing here.
12:49:17 Or maybe that's separating ours.
12:49:20 You're at lengthening all the way from the toes all the way up to the fingers.
12:49:25 Screaming, here beautiful!
12:49:28 I just feeling confident and comfortable.
12:49:30 So maybe next time on your own. If you want to practice, you can come to the end, and comfortable.
12:49:37 And then, as you're ready, keep your arms. Just release the leg, pointing the toes. Inhale all the way up.
12:49:44 Something the side.
12:49:46 Coming back to mountain, maybe bring the arm beside you again.
12:49:50 To feel that strength the toes all the way up.
12:49:54 To start to open the hips. Maybe the ankles touches.
12:49:57 Coming to dorsal in the one leg.
12:50:01 When you're ready, comes to the inner ankle.
12:50:04 It's breathing. Here, take your time. There's no rush.
12:50:08 Or maybe it comes below. The tabs really push the foot in.
12:50:13 But building a tree, and be curious.
12:50:15 Trees move, so my fields are on this side.
12:50:19 And maybe guide the leg with your hand.
12:50:21 Maybe resting on the inner thigh, just breathing here just for a moment.
12:50:26 Confident, comfortable.
12:50:31 And then maybe bring the leg a little bit below. Start to bring the branches.
12:50:36 Coming into Angeli. Mudra.
12:50:38 Stick together, right heart center.
12:50:42 Taking your time, allowing the branches to grow.
12:50:46 Like in the arms of buggy.
12:50:49 You know, so I know that, lengthening the apps.
12:50:53 Maybe holly mudra. The fingers set the pointers.
12:51:00 And then it feels like maybe separating the hands.
12:51:03 To 2 branches.
12:51:06 Confident and comfortable.
12:51:09 And again, maybe coming back to that heartfelt desire.
12:51:16 Asking.
12:51:17 Unchanging awareness, the whole universe to support us.
12:51:23 Lack of intention that supports the heartfelt desire.
12:51:27 Feeling with the entire body in mind.
12:51:31 When you're ready again releasing the leg, just reset inhaling all the way up to the fingertips.
12:51:36 And coming up as.
12:51:40 So we'll come back to annotation. Just for a moment.
12:51:43 Anybody wants to leave. I just noticed 51 right now.
12:51:46 I just did, close and gentle.
12:51:48 Just feeling back to that in a resource ease. And okay.
12:51:53 Maybe feeling the vibrance of energy flowing throughout the body.
12:51:59 Just knowing there's always this sanctuary safe haven to moments. Notice.
12:52:05 Might be plates in nature, an animal, or for a friend.
12:52:11 Just by livening that imagery.
12:52:13 Open all the senses.
12:52:16 And I'm feeling, where does it fall in the body?
12:52:19 Where do you feel you're in a resource.
12:52:22 And really feeling it.
12:52:24 Every cell, in every corner.
12:52:27 You can just take a moment now just to feel this inner resource.
12:52:32 Unchanging awareness.
12:52:34 Spacious, and timelessness.
12:52:39 And I can everyone and everything.
12:52:44 Want to share gratitude for coming today to wish you a great middle of the week.