1 00:00:00,600 --> 00:00:02,300 Hello and welcome to this practice. 2 00:00:02,600 --> 00:00:04,800 My name is Renee. I'm the host of the embodied 3 00:00:04,800 --> 00:00:08,700 astrology podcast and I'm a somatic movement educator in 4 00:00:08,700 --> 00:00:10,800 today's episode. I wanted to share a practice 5 00:00:10,800 --> 00:00:15,400 that I led a little while ago at a live workshop. 6 00:00:15,800 --> 00:00:21,200 And this was a workshop for the astrology of 2020 and I was 7 00:00:21,200 --> 00:00:25,000 thinking a lot about everything that's happening in Capricorn 8 00:00:25,000 --> 00:00:29,600 with the eclipses this year and really how much stress there is 9 00:00:29,600 --> 00:00:33,200 in the world. how much misalignment there is for so 10 00:00:33,200 --> 00:00:37,500 many of us in our lives the kind of basic misalignment that so 11 00:00:37,508 --> 00:00:41,100 many of us feel with the way that the world is going the 12 00:00:41,108 --> 00:00:45,100 misalignment that we feel with the Earth and that the Earth 13 00:00:45,100 --> 00:00:50,100 obviously feels with us and a lot of my focus in the workshop 14 00:00:50,100 --> 00:00:54,900 was on exploring somatic tools and relationship to astrology to 15 00:00:55,600 --> 00:01:00,400 think into and to feel into getting more aligned and and 16 00:01:00,400 --> 00:01:03,300 working through inner body awareness felt sense of 17 00:01:03,308 --> 00:01:10,000 awareness subtle awareness to be more aligned and so alignment 18 00:01:10,000 --> 00:01:15,400 for me means steadiness and it means he's it is the feeling of 19 00:01:15,400 --> 00:01:22,300 continuity and integration in my being and between myself and the 20 00:01:22,300 --> 00:01:25,400 Earth and others when I feel aligned. 21 00:01:25,400 --> 00:01:28,900 I feel like I'm in flow. I feel relaxed and I also feel 22 00:01:28,900 --> 00:01:31,700 strong. And my hope is that that's what 23 00:01:31,700 --> 00:01:35,400 this practice does for anybody who engages with it. 24 00:01:35,400 --> 00:01:40,100 I know that it's how I feel when I do it, I experienced a lot of 25 00:01:40,100 --> 00:01:43,900 chronic pain and inflammation in my joints and the movements in 26 00:01:43,900 --> 00:01:47,200 this practice are things that I've done for a long time to 27 00:01:47,200 --> 00:01:52,000 help my joints relax, and also to nourish my joints a lot of 28 00:01:52,000 --> 00:01:55,800 the movements that I'm offering are movements that increase 29 00:01:55,800 --> 00:01:59,300 synovial production and that helps the kind of long-term 30 00:01:59,300 --> 00:02:03,600 health of your joints. Ants and helps retain mobility 31 00:02:03,600 --> 00:02:07,400 and an end health and padding within your joints. 32 00:02:08,000 --> 00:02:11,300 And I also find that this practice does a lot for 33 00:02:11,300 --> 00:02:14,900 assisting me and releasing accumulated and residual stress 34 00:02:15,300 --> 00:02:19,200 that I tend to gather in my joints and specific joints in 35 00:02:19,200 --> 00:02:23,900 particular, especially the occipital joints the base of my 36 00:02:23,900 --> 00:02:27,900 skull and down into my neck and shoulders and the joints around 37 00:02:27,900 --> 00:02:31,800 my low back and pelvis and these Places that I think a lot of 38 00:02:31,808 --> 00:02:36,000 people tend to gather accumulated stress and tension, 39 00:02:36,100 --> 00:02:40,000 so I certainly hope that everything that I'm offering is 40 00:02:40,200 --> 00:02:44,100 joyful for you to do it and I know that some of what I'm 41 00:02:44,100 --> 00:02:47,800 offering is not going to feel joyful for everybody so I might 42 00:02:47,800 --> 00:02:51,100 be suggesting movements that don't feel good to your body. 43 00:02:51,500 --> 00:02:53,000 You might be working with injuries. 44 00:02:53,000 --> 00:02:56,800 You might be working with other needs within your body that you 45 00:02:56,800 --> 00:03:02,200 have to attend to so, please modify and adapt this practice 46 00:03:02,400 --> 00:03:06,600 intuitively and as you need to if you're ever not sure what to 47 00:03:06,600 --> 00:03:09,000 do, but you know that you don't want to do what you think I'm 48 00:03:09,000 --> 00:03:12,500 saying you can focus on the basic principles of this 49 00:03:12,500 --> 00:03:17,100 practice the basic principles our first yielding or bonding 50 00:03:17,100 --> 00:03:21,200 with the Earth letting gravity come through your body secondly 51 00:03:21,400 --> 00:03:25,500 relaxation of muscular effort letting go of any effort that 52 00:03:25,500 --> 00:03:29,800 you don't need to hold on to and third feeling the relationship 53 00:03:29,800 --> 00:03:33,900 between The bones where bones connect to bones are called 54 00:03:33,900 --> 00:03:36,300 joints. So getting curious about the 55 00:03:36,300 --> 00:03:38,800 relationships between bones in the joint spaces. 56 00:03:39,600 --> 00:03:42,900 So you can use any of those principles to explore your own 57 00:03:42,900 --> 00:03:45,800 movement and explore your own body at any point. 58 00:03:45,900 --> 00:03:49,200 And if I'm saying something you think I'm saying something that 59 00:03:49,200 --> 00:03:51,900 you're like that's not going to work for my body do something 60 00:03:51,900 --> 00:03:56,500 else the recording you're going to hear as I mentioned is with a 61 00:03:56,500 --> 00:04:01,000 live group of folks. So Sometimes you'll hear me 62 00:04:01,000 --> 00:04:06,200 talking to people and hope you enjoy that for wherever you're 63 00:04:06,200 --> 00:04:09,000 practicing just adapt this practice use the space that you 64 00:04:09,000 --> 00:04:12,800 have. I'll suggest that you use 65 00:04:12,800 --> 00:04:16,700 something to pad your back against the ground. 66 00:04:16,700 --> 00:04:20,200 If you have a wooden floor again, as a person that 67 00:04:20,207 --> 00:04:23,300 experiences pain in my bones. I usually like to have a folded 68 00:04:23,300 --> 00:04:25,100 blanket at least underneath my spine. 69 00:04:25,300 --> 00:04:29,800 There are a couple of times when I'll suggest sliding various 70 00:04:29,800 --> 00:04:32,000 body parts. Parts on the floor and for those 71 00:04:32,000 --> 00:04:35,100 movements it's really nice to have just a wooden floor or 72 00:04:35,100 --> 00:04:40,600 carpet a yoga mat or blankets can also get kind of sticky or 73 00:04:40,600 --> 00:04:45,900 they can resist the movement. But again just modify adapt move 74 00:04:45,900 --> 00:04:50,300 around as you need to I will be coming back at the ends to 75 00:04:50,300 --> 00:04:53,000 finish up the practice with you at the workshop. 76 00:04:53,000 --> 00:04:55,900 I continued from this practice into another exercise. 77 00:04:55,900 --> 00:05:00,300 So you'll hear this narration voice meet you again and And 78 00:05:00,300 --> 00:05:04,800 just about an hour to bring us into closure for this practice. 79 00:05:05,400 --> 00:05:08,000 So when you're ready, please find a comfortable way to lie 80 00:05:08,000 --> 00:05:11,600 down on your back. Close your eyes and let's begin. 81 00:05:17,000 --> 00:05:20,000 Wonderful, so we're going to start just with yielding to the 82 00:05:20,000 --> 00:05:24,100 Earth. A yielding practice is a 83 00:05:24,100 --> 00:05:28,900 relationship practice just bringing attention and awareness 84 00:05:28,900 --> 00:05:31,300 to gravity as it moves through your body. 85 00:05:51,700 --> 00:05:56,200 I feel the touch of your body against the ground. 86 00:06:01,300 --> 00:06:18,700 Feel the weight of your exhales. And allow your inner body to 87 00:06:18,700 --> 00:06:22,900 rest. Try and feel underneath your 88 00:06:22,900 --> 00:06:27,700 skin into the weight of your bones. into the weight of your 89 00:06:27,700 --> 00:06:58,200 organs Bring your legs forward so your 90 00:06:58,200 --> 00:07:07,000 knees are open. Cat you can move a little bit. 91 00:07:07,000 --> 00:07:09,300 So you're more on a diagonal and you can let your leg straight 92 00:07:09,300 --> 00:07:12,900 in. Great. 93 00:07:17,800 --> 00:07:21,700 Imagine that the the weight of your heels is dropping very 94 00:07:21,700 --> 00:07:28,100 heavily into the ground. And then bring your toes back 95 00:07:28,100 --> 00:07:32,200 towards your body. And now Point your toes 96 00:07:32,200 --> 00:07:35,600 forwards. So your heels will stay down 97 00:07:35,600 --> 00:07:39,500 onto the ground and your toes will point forwards and back 98 00:07:39,500 --> 00:07:47,500 forwards and back. Both feet moving the same 99 00:07:47,500 --> 00:07:57,000 direction at the same time. Now this is a very controlled 100 00:07:57,400 --> 00:07:59,800 movement. What I'd like you to do is let 101 00:07:59,800 --> 00:08:05,100 this movement get a little Freer and see if you can create a 102 00:08:05,100 --> 00:08:08,800 rocking of your body by rocking your heels back and forth. 103 00:08:09,900 --> 00:08:16,400 This is called a heel Rock. Try and let your ankles get as 104 00:08:16,400 --> 00:08:18,600 relaxed as possible. I know that they're working a 105 00:08:18,600 --> 00:08:23,600 little bit. Now a heel Rock will create a 106 00:08:23,600 --> 00:08:33,400 whole jiggle through your body. So look over you see her body 107 00:08:33,400 --> 00:08:39,299 how just jiggling so let the jiggle come in. 108 00:08:40,600 --> 00:08:43,600 But the jiggle come in on this side of the room Claire over 109 00:08:43,600 --> 00:08:46,700 here is doing a great example if you're not sure what I'm talking 110 00:08:46,700 --> 00:08:49,900 about. So you see how her whole body is 111 00:08:49,900 --> 00:08:56,600 is jiggling with those he'll rocks jiggle jiggle jiggle 112 00:08:56,600 --> 00:08:59,800 jiggle jiggle. Can I touch your feet cap? 113 00:09:05,000 --> 00:09:07,200 So less controlled. Yeah. 114 00:09:09,300 --> 00:09:19,900 Can I touch your feet Lara? jiggle jiggle jiggle Yeah. 115 00:09:26,400 --> 00:09:28,600 Okay. So if your legs Tire you can 116 00:09:28,600 --> 00:09:32,300 pause for a moment, but then come back jiggle jiggle jiggle. 117 00:09:34,500 --> 00:09:39,600 Can I touch your feet? Okay, so a little less effort 118 00:09:39,700 --> 00:09:52,000 than my goals. Okay, so this can this can build 119 00:09:52,000 --> 00:09:57,600 heat fairly quickly. And again, if your legs Tire let 120 00:09:57,600 --> 00:10:02,100 yourself rest then come back and I'd like you to use this 121 00:10:02,100 --> 00:10:06,600 movement to start to release and shake out tension in your 122 00:10:06,600 --> 00:10:10,800 joints. So as you do these he'll rocks 123 00:10:10,900 --> 00:10:14,600 let the rocking jiggling motion come up into your spine. 124 00:10:16,200 --> 00:10:19,600 Relax your jaw. Let your lower jaw released from 125 00:10:19,600 --> 00:10:25,000 your upper jaw. And if the jiggling can come all 126 00:10:25,000 --> 00:10:28,300 the way to your head, you're getting a little bit of a 127 00:10:28,300 --> 00:10:33,000 rocking a little bit of a bobble head going on and I want you to 128 00:10:33,000 --> 00:10:36,000 really let the hinge of your jaw soften and that bobbling. 129 00:10:37,500 --> 00:10:41,900 Mmm, when I do this almost immediately, I feel like I need 130 00:10:41,900 --> 00:10:46,700 to Exhale out a sound that that is part of part of the releasing 131 00:10:46,700 --> 00:10:49,900 of my joints. So feel free to stick your 132 00:10:49,900 --> 00:10:57,600 tongue out open your mouth wide like and vocal releases very 133 00:10:57,600 --> 00:11:01,200 satisfying for the the nervous system. 134 00:11:02,200 --> 00:11:09,000 It helps the organs soften. And the more that you allow your 135 00:11:09,000 --> 00:11:12,200 voice to come out the more empowered the people around you 136 00:11:12,200 --> 00:11:17,500 feel to let their voices come out, so don't don't be shy. 137 00:11:21,100 --> 00:11:24,700 Hmm, we're going to do this for about another two minutes. 138 00:11:27,400 --> 00:11:30,100 And he and effort are going to build in. 139 00:11:30,100 --> 00:11:34,300 Your lower legs is going to be tiring so pause and rest if you 140 00:11:34,300 --> 00:11:37,400 need to but then come back jiggle again. 141 00:11:41,300 --> 00:11:44,800 As effort builds if you if you start to experience any like 142 00:11:44,800 --> 00:11:49,100 minor kind of frustrated energy that comes up which often can 143 00:11:49,100 --> 00:11:50,700 happen for me with this exercise. 144 00:11:52,600 --> 00:11:54,700 Let it out with your with your voice. 145 00:11:55,800 --> 00:12:00,500 Michael can I touch your feet? So rather than just moving your 146 00:12:00,500 --> 00:12:03,100 feet, see if you can I'm going to move your feet for you. 147 00:12:06,400 --> 00:12:14,200 Does that make sense? mmm Yeah, beautiful. 148 00:12:15,600 --> 00:12:17,000 Come on. Keep it going. 149 00:12:18,600 --> 00:12:22,000 This is good. This is a purification practice. 150 00:12:22,000 --> 00:12:26,100 This is cleansing take the deep breath breathe through the heat 151 00:12:26,100 --> 00:12:30,300 in your legs. Let your body jiggle. 152 00:12:32,700 --> 00:12:36,300 Just another minute. Jiggle, jiggle jiggle jiggle 153 00:12:36,300 --> 00:12:42,600 jiggle intensify it a little bit really try and get it to come up 154 00:12:42,600 --> 00:12:46,700 into your spine. Up into your skull. 155 00:12:50,800 --> 00:12:55,800 Another 10 seconds intensify it for the last 10 seconds. 156 00:13:02,800 --> 00:13:13,700 All right good and then pause? and notice You feel that 157 00:13:13,700 --> 00:13:21,100 tingling that space? And that's your nervous system 158 00:13:21,100 --> 00:13:37,900 releasing. Bring a little bit of movement 159 00:13:37,900 --> 00:13:43,600 into the joints of the legs so it can work with your blanket. 160 00:13:43,600 --> 00:13:45,500 It can work with your socks on the floor. 161 00:13:46,000 --> 00:13:50,000 Just start to bend your knees and straighten them and you can 162 00:13:50,000 --> 00:13:52,600 bend both at one time or one at a time. 163 00:13:53,600 --> 00:13:55,800 You can bend them. So the feet stay on the floor 164 00:13:55,800 --> 00:13:58,400 are you can bend them all the way into your chest as you like. 165 00:14:15,000 --> 00:14:18,400 You might want to let knees fall out to the sides as they Bend 166 00:14:18,400 --> 00:14:22,600 IN. Or when your knees come in, it 167 00:14:22,600 --> 00:14:26,400 might feel good to squeeze them out to the sides. 168 00:14:55,000 --> 00:14:59,100 Okay, and then bring both of your knees in towards your tummy 169 00:15:00,000 --> 00:15:03,100 and hold on to your knees or your shins with your hands. 170 00:15:04,700 --> 00:15:07,900 And just rock a little bit side to side. 171 00:15:09,900 --> 00:15:13,200 And you might want to take your knees and make a little bit of a 172 00:15:13,200 --> 00:15:16,600 circular motion so that you rock wait around the back of your 173 00:15:16,600 --> 00:15:22,300 pelvis. Sometimes I do this and I find 174 00:15:22,300 --> 00:15:27,700 like such a good spot, you know, some kind of pressure around a 175 00:15:27,800 --> 00:15:30,900 hip or in the back of my SI and I just want to hang out there 176 00:15:30,900 --> 00:15:34,200 for a second. So explore the weight of your 177 00:15:34,300 --> 00:15:36,400 pelvis as it comes down onto the floor. 178 00:15:55,200 --> 00:15:58,500 And then bring your hands behind your knees to the backs of your 179 00:15:58,500 --> 00:16:02,500 thighs and just straighten your legs a couple of times and you 180 00:16:02,500 --> 00:16:05,200 can straighten both at the same time or one at a time. 181 00:16:22,200 --> 00:16:24,600 And I'm going to ask you to bring a lot of attention into 182 00:16:24,600 --> 00:16:26,700 this movement of straightening your knees. 183 00:16:31,800 --> 00:16:35,900 I'd like you to notice where your effort is as you straighten 184 00:16:35,900 --> 00:16:39,700 your knees up words. And as you bring them down, 185 00:16:39,700 --> 00:16:41,300 where does it feel like you're working? 186 00:16:53,900 --> 00:16:56,500 The next time you bend your knees, let them stay bent. 187 00:16:57,900 --> 00:17:00,600 Take your hands to the front of your knees touch your knees. 188 00:17:02,600 --> 00:17:06,099 Then take your hands back again to the backs of your thighs and 189 00:17:06,099 --> 00:17:09,300 now I want you to initiate straightening your legs from 190 00:17:09,300 --> 00:17:14,300 your knee joint. So your knees are straightening. 191 00:17:15,700 --> 00:17:17,800 They're the ones that are starting this action. 192 00:17:18,000 --> 00:17:20,000 I know other thing other stuff is working. 193 00:17:22,099 --> 00:17:28,099 But really try and feel your knees doing this motion feel the 194 00:17:28,099 --> 00:17:30,000 fronts and the backs of your knees. 195 00:17:31,900 --> 00:17:34,500 As they pressed towards each other feel the sides of the 196 00:17:34,500 --> 00:17:42,100 knees as they lengthen up. I want you to notice this 197 00:17:42,100 --> 00:17:51,200 effort. Good and then the next time your 198 00:17:51,200 --> 00:17:54,600 knees Bend, let them stay bent for a second and then just 199 00:17:55,000 --> 00:17:57,900 spread and clench your toes a couple of times. 200 00:18:00,100 --> 00:18:04,000 Train really feel your feet, bring your attention to the tips 201 00:18:04,000 --> 00:18:07,200 of your toes. Bring your attention to your 202 00:18:07,200 --> 00:18:09,300 heels. Okay. 203 00:18:09,800 --> 00:18:12,900 Now I want you to straighten your legs again, but this time I 204 00:18:12,900 --> 00:18:14,700 want you to initiate from your feet. 205 00:18:15,500 --> 00:18:20,500 So your feet are reaching up. Okay, Bend and straighten your 206 00:18:20,500 --> 00:18:23,700 knees a couple of times and really initiate from your feet. 207 00:18:23,700 --> 00:18:26,800 So the heels might reach up or the toes might reach down. 208 00:18:31,300 --> 00:18:34,600 Sensation wise and effort wise does this feel different than 209 00:18:34,600 --> 00:18:39,300 initiating at your knees? Okay, so just notice those 210 00:18:39,300 --> 00:18:42,200 differences. Name them for yourself. 211 00:18:57,200 --> 00:19:01,100 Great, and then let your knees bent and your feet come onto the 212 00:19:01,100 --> 00:19:05,700 floor. And here there may be a moment 213 00:19:05,700 --> 00:19:08,000 where we're going to have to readjust with neighbors or 214 00:19:08,000 --> 00:19:12,800 figure out how to work in unison, but you'll start to take 215 00:19:12,800 --> 00:19:18,600 your your knees to either side. So your feet can stay down onto 216 00:19:18,600 --> 00:19:21,700 the ground and then your knees can drop one side to the other. 217 00:19:27,500 --> 00:19:32,100 And personally when I do this, I really like to have my my feet a 218 00:19:32,108 --> 00:19:33,800 little bit apart from each other. 219 00:19:35,300 --> 00:19:38,500 And I like to use my feet a lot. So I'm pushing into the inner 220 00:19:38,500 --> 00:19:42,500 and the outer edges of my feet and I find it very satisfying. 221 00:19:45,500 --> 00:19:49,900 So maybe it'll be satisfying to you to maybe not. 222 00:20:05,200 --> 00:20:08,500 No, I'd like you to add your upper body a little bit. 223 00:20:08,500 --> 00:20:11,700 So again, we're going to maybe you have to readjust or work in 224 00:20:11,700 --> 00:20:13,500 unison. But as your knees come over to 225 00:20:13,500 --> 00:20:19,300 one side take that same side arm and reach it across your body. 226 00:20:19,300 --> 00:20:21,900 The same direction is your knee is going so you're kind of 227 00:20:21,900 --> 00:20:24,500 rolling over onto one side a little bit. 228 00:20:25,200 --> 00:20:27,700 Hmm, and if both arms are outstretched, then you're 229 00:20:27,700 --> 00:20:34,300 reaching the top arm past the lower arm. hmm So reaching 230 00:20:34,300 --> 00:20:38,000 reaching further with a top arm than the lower arm and then come 231 00:20:38,000 --> 00:20:40,400 back to the center and go the other direction. 232 00:20:40,400 --> 00:20:44,400 So your knees fall to one side. The bottom arm comes out in the 233 00:20:44,400 --> 00:20:48,800 top arm reaches over the bottom arm and you're going to take 234 00:20:48,800 --> 00:20:50,800 your top hand past your bottom hand. 235 00:20:54,300 --> 00:21:00,000 Okay. Those are Giggles of soft 236 00:21:00,000 --> 00:21:04,700 collisions over there. If you end up with your hands 237 00:21:04,700 --> 00:21:08,400 and your neighbors nose to give it a squeeze. 238 00:21:13,200 --> 00:21:17,200 Okay. Great, and now can we still 239 00:21:17,200 --> 00:21:20,800 initiate from the lower body? So it's still your your legs 240 00:21:20,800 --> 00:21:23,900 kind of anchoring down the weight of your knees coming over 241 00:21:23,900 --> 00:21:26,600 your feet turning your body and then your hands are going to 242 00:21:26,600 --> 00:21:31,700 take over for a little bit as they stretch over and roll back 243 00:21:32,200 --> 00:21:34,800 but really let your lower body be very incurred. 244 00:21:46,900 --> 00:21:52,000 Call on the breath support. And again, let's feel that the 245 00:21:52,000 --> 00:21:56,300 inner body can rest. So the inner body is heavy 246 00:21:57,100 --> 00:21:59,800 against the container and the frame of the skeleton and the 247 00:21:59,808 --> 00:22:03,900 support of the floor. I've got kind of an inner fluid 248 00:22:03,900 --> 00:22:22,800 body that's rolling As you move. Beautiful beautiful yielding to 249 00:22:22,800 --> 00:22:25,500 the ground. Just letting that force of 250 00:22:25,500 --> 00:22:30,300 gravity really support the release of this movement. 251 00:22:39,100 --> 00:22:42,200 When you feel even on both sides then rest onto your back. 252 00:22:50,700 --> 00:22:59,500 Let's keep the knees bent. With your feet pressing down 253 00:22:59,500 --> 00:23:03,800 onto the ground play a little bit with some pelvic tilts. 254 00:23:05,300 --> 00:23:10,800 So if you kind of Imagine where your tailbone is your reaching 255 00:23:10,800 --> 00:23:14,700 the tailbone between your legs and up towards the sky and then 256 00:23:14,700 --> 00:23:20,200 you're wagging your tail back towards the ground and as your 257 00:23:20,200 --> 00:23:22,800 tailbone initiates your pelvic tilts. 258 00:23:23,800 --> 00:23:26,200 What the muscles of the pelvic floor softened? 259 00:23:28,200 --> 00:23:30,100 Let the muscles of your belly soften. 260 00:23:32,400 --> 00:23:35,500 Let your jaw and your throat stay soft. 261 00:23:47,300 --> 00:23:51,400 Can this pelvic tilting also move up through your spine a 262 00:23:51,408 --> 00:23:56,200 little bit? So you might feel as you tilt 263 00:23:56,200 --> 00:24:03,100 your pelvis One Direction your head rocks as well. chin, moving 264 00:24:03,100 --> 00:24:15,900 down or up and then if you'd like you can 265 00:24:16,300 --> 00:24:19,400 take this movement into a larger spinal roll. 266 00:24:20,600 --> 00:24:24,200 Pressing into your feet lifting the tailbone up and rolling your 267 00:24:24,200 --> 00:24:27,500 weight off. Your pelvis may be rolling your 268 00:24:27,500 --> 00:24:29,500 weight towards the backs of your shoulders. 269 00:24:30,400 --> 00:24:33,400 And then when you come down try and roll in the opposite 270 00:24:33,400 --> 00:24:36,800 direction, so you're curling your spine back onto the ground 271 00:24:37,600 --> 00:24:40,400 and at the very end then you find the wag of your tail. 272 00:24:42,400 --> 00:24:45,700 I love to do this movement with my arms up alongside my ears if 273 00:24:45,700 --> 00:24:48,400 you have room you might want to take your arms up and reach them 274 00:24:48,400 --> 00:24:50,400 up. See if that feels good to you. 275 00:24:51,800 --> 00:24:54,200 Yeah, kind of more just like that or you could grab opposite 276 00:24:54,200 --> 00:25:24,300 elbows. Good and then when you feel done 277 00:25:24,300 --> 00:25:28,600 with this? Let your back come onto the 278 00:25:28,600 --> 00:25:31,100 ground. We're going to try something 279 00:25:31,100 --> 00:25:32,900 with our arms here. So there might be a couple 280 00:25:32,900 --> 00:25:36,400 people who are a little too close to the to the wall or 281 00:25:36,400 --> 00:25:40,000 their positions. So what I'd like you to do is to 282 00:25:40,000 --> 00:25:43,000 start with your arms down by the sides of your body. 283 00:25:47,900 --> 00:25:50,200 Crystal let's have you move towards your feet a little bit 284 00:25:50,200 --> 00:25:55,100 and then you'll be staggered. And Michelle, you could move 285 00:25:55,100 --> 00:25:56,200 towards your feet a little bit too. 286 00:25:56,200 --> 00:25:59,900 And then you'll be staggered. Okay, so your arms are down 287 00:25:59,900 --> 00:26:04,600 beside your body keep your elbows in beside your body and 288 00:26:04,600 --> 00:26:08,800 then turn your turn your palms to the ceiling keep your elbows 289 00:26:08,800 --> 00:26:11,500 beside your body and just bend your elbows. 290 00:26:11,500 --> 00:26:15,600 So your hands come out to the sides, but try and keep your 291 00:26:15,600 --> 00:26:20,500 wrists on the ground. So if you look at me, I'm doing 292 00:26:20,500 --> 00:26:22,700 the shape up here. So it's kind of like this. 293 00:26:26,200 --> 00:26:29,700 It's like a funky chicken dance. So your elbows are hugged in 294 00:26:29,700 --> 00:26:32,900 towards your waist and your little little wings are flapping 295 00:26:32,900 --> 00:26:38,600 out to the side. Okay, so if that creates any 296 00:26:38,600 --> 00:26:41,700 pain in the shoulder attention, then the arms can definitely 297 00:26:41,700 --> 00:26:45,200 come up but the the idea here is that the elbows and the hands 298 00:26:45,200 --> 00:26:48,600 would stay down elbows in the wrist would stay down just 299 00:26:48,600 --> 00:26:51,300 bending and straightening a couple times Michael if you want 300 00:26:51,300 --> 00:26:54,900 to reposition yourself and then slide your feet this way a 301 00:26:54,908 --> 00:26:56,300 little bit that might work better. 302 00:26:57,300 --> 00:26:59,900 Okay. So now if you can continue from 303 00:26:59,900 --> 00:27:03,300 here after the hands come out to the sides, I want you to keep 304 00:27:03,300 --> 00:27:06,000 your elbows on the ground and as much as possible. 305 00:27:06,200 --> 00:27:09,200 Keep your wrists on the ground and then take your elbows wide 306 00:27:09,200 --> 00:27:13,300 out to the sides keeping your elbows on the floor wrist on the 307 00:27:13,300 --> 00:27:16,100 floor and then keeping your elbows and your wrist on the 308 00:27:16,100 --> 00:27:17,900 floor. You could stretch your arms 309 00:27:17,900 --> 00:27:21,700 alongside your head. So the Palms are up Kina if you 310 00:27:21,700 --> 00:27:24,600 want to kind of move a little bit. 311 00:27:24,600 --> 00:27:26,400 So your feet are between these two people. 312 00:27:26,400 --> 00:27:28,700 You might have some more space. Mhm. 313 00:27:29,000 --> 00:27:34,500 So this would be something to just do a number of times. hmm 314 00:27:35,900 --> 00:27:41,900 Now this can bring quite a lot of of stretch or opening into 315 00:27:41,900 --> 00:27:44,700 the collar bones and the shoulders and chest. 316 00:27:44,700 --> 00:27:49,900 Is anyone have that experience where it's like, oh, yeah, if 317 00:27:49,900 --> 00:27:55,100 you spend much time texting driving typing this could really 318 00:27:55,100 --> 00:28:00,600 get into some of that kind of pectoral and neck tension that 319 00:28:00,600 --> 00:28:05,600 we often get with that posture. So work gently and work. 320 00:28:06,300 --> 00:28:10,000 With your own body's needs if there's pain in a joint. 321 00:28:10,000 --> 00:28:13,300 Please honor that pain and make adjustments for it make 322 00:28:13,300 --> 00:28:18,000 modifications for it. And again the idea is that your 323 00:28:18,000 --> 00:28:22,100 elbows and your wrists stay down on the ground as you do this 324 00:28:22,100 --> 00:28:25,700 motion. So hands coming out to the sides 325 00:28:25,700 --> 00:28:28,300 and elbows coming out to the sides and arm straightening 326 00:28:28,700 --> 00:28:33,100 beside the head and then coming down in the opposite direction. 327 00:28:34,600 --> 00:28:38,600 Hmm now really let your breath fill this practice. 328 00:28:40,100 --> 00:28:42,900 Yeah Breathe Into Your Side chests. 329 00:28:45,400 --> 00:28:48,800 Hmm and notice if you're collecting tension in your neck 330 00:28:48,800 --> 00:28:51,500 or your jaw as you do this, I'd like you to try and keep those 331 00:28:51,500 --> 00:28:57,000 areas as relaxed as possible. Same with the Core Body the 332 00:28:57,000 --> 00:28:58,800 belly and the muscles around the spine. 333 00:29:00,400 --> 00:29:03,000 How little effort can you make to do this? 334 00:29:24,900 --> 00:29:26,600 Good. Alright. 335 00:29:29,400 --> 00:29:32,800 Now the next time your hands are down on the ground or down 336 00:29:32,800 --> 00:29:41,200 beside you. Let's just lift one arm up 337 00:29:41,200 --> 00:29:44,700 towards the ceiling. Towards the ceiling. 338 00:29:45,600 --> 00:29:51,000 Yep, and then take it down again and then do it on the other 339 00:29:51,000 --> 00:29:52,900 side. So when arm up towards the 340 00:29:52,900 --> 00:29:56,600 ceiling and then take it down again go back and forth between 341 00:29:56,600 --> 00:30:01,500 these sides. Yep, all the way up towards the 342 00:30:01,500 --> 00:30:05,700 ceiling elbow Street and then back down all the way up and 343 00:30:05,700 --> 00:30:09,800 then back down. Beautiful. 344 00:30:10,000 --> 00:30:12,400 Okay, so now notice where there's effort. 345 00:30:12,400 --> 00:30:16,000 So what's what's working to do this movement? 346 00:30:17,200 --> 00:30:19,600 As an arm comes up you might notice that some. 347 00:30:20,600 --> 00:30:23,400 Other part of your body that's maybe in a you know, distant 348 00:30:23,400 --> 00:30:26,700 neighborhood from your arm starts to kick in so I just want 349 00:30:26,700 --> 00:30:37,400 you to notice what's working. Good, then bring your hands to 350 00:30:37,400 --> 00:30:40,300 your opposite shoulders and feel your shoulder joints. 351 00:30:45,500 --> 00:30:53,500 Spheal where they are Okay, and then we'll do this motion again, 352 00:30:53,500 --> 00:30:56,100 and I'd like you to initiate lifting your arms up from your 353 00:30:56,100 --> 00:31:00,800 shoulders. Okay, so your shoulders lifting 354 00:31:00,800 --> 00:31:11,400 that arm up? I know other things are working 355 00:31:11,400 --> 00:31:13,600 but can this movement start in the shoulders? 356 00:31:28,700 --> 00:31:33,500 Use both shoulders to lift both arms up towards the ceiling open 357 00:31:33,500 --> 00:31:39,000 your eyes so you can see your hands start to make Fanning 358 00:31:39,000 --> 00:31:43,400 shapes with your hands Fanning thrumming your fingers. 359 00:31:43,400 --> 00:31:46,400 So you're spiraling your your wrists and your hands like a 360 00:31:46,408 --> 00:31:55,000 flamenco dancer. spiral Spiral spiral Yeah open and close your 361 00:31:55,000 --> 00:31:59,200 palms move your fingers like they're dancers together. 362 00:32:01,600 --> 00:32:05,800 Move your fingers like a jellyfish undulating in the sea. 363 00:32:09,800 --> 00:32:16,700 Watch your hands try and and move your fingertips, like like 364 00:32:16,700 --> 00:32:19,900 a break dancer, you know, like one joint at a time. 365 00:32:26,300 --> 00:32:29,100 Okay, then bring your arms down beside your body. 366 00:32:30,300 --> 00:32:38,400 Just let them rest for a second. Feel your fingertips. 367 00:32:40,800 --> 00:32:44,100 Again lift one arm up at a time this time initiate from your 368 00:32:44,100 --> 00:32:47,000 fingertips. Let the tips of your fingers 369 00:32:47,000 --> 00:32:50,100 reach up towards the ceiling the tips of your fingers are 370 00:32:50,100 --> 00:32:51,800 reaching up to straighten your arm. 371 00:32:51,800 --> 00:32:53,600 And then the tips of your fingers are reaching back 372 00:32:53,600 --> 00:32:58,700 towards the ground. Reaching the fingertips up. 373 00:33:02,000 --> 00:33:04,600 Does this feel different than initiating from your shoulders? 374 00:33:08,100 --> 00:33:11,200 Okay, so notice that the sensations of difference. 375 00:33:11,200 --> 00:33:14,900 We're just doing the same motion just shifting our awareness. 376 00:33:23,800 --> 00:33:27,500 All right, let's let's bring the hands to the face in the head 377 00:33:27,900 --> 00:33:32,500 and I'd like you to use your thumbs, especially to start to 378 00:33:32,500 --> 00:33:40,500 massage your face muscles. So get your thumbs into your 379 00:33:40,700 --> 00:33:45,600 really strong jaw muscles, I've heard these are the strongest 380 00:33:45,600 --> 00:33:51,100 muscles in the whole body. Hey and you can use your thumbs 381 00:33:51,100 --> 00:33:55,400 to press in just underneath your cheekbones and then press down 382 00:33:55,400 --> 00:33:58,400 along the ridge of your jaw. And as you press down on the 383 00:33:58,400 --> 00:34:01,200 ridge of your jaw, let your lower jaw separate from your 384 00:34:01,200 --> 00:34:05,500 upper jaw. And let your thumbs travel all 385 00:34:05,500 --> 00:34:07,700 the way down along your chin bone. 386 00:34:09,800 --> 00:34:13,500 And then use your thumbs and your fingers to massage around 387 00:34:13,500 --> 00:34:19,400 your teeth. Press into the gum lines. 388 00:34:25,699 --> 00:34:32,400 massage underneath your cheekbones into your jaw joints 389 00:34:33,300 --> 00:34:40,699 and around maybe get your thumbs up underneath your chin. massage 390 00:34:40,699 --> 00:34:43,800 the the place where your tongue connects 391 00:34:53,900 --> 00:34:58,900 Get your fingers in and around your ears stick your fingers in 392 00:34:58,900 --> 00:35:02,400 your ears and kind of gently without Force. 393 00:35:03,000 --> 00:35:09,200 Try and broaden your ear holes. So you could press into your ear 394 00:35:09,200 --> 00:35:12,900 holes and different directions. You might grab a hold of your 395 00:35:12,900 --> 00:35:17,600 ears themselves and pull them apart from one another pulling 396 00:35:17,600 --> 00:35:22,000 your earlobes. The Middle's of your ears the 397 00:35:22,000 --> 00:35:30,000 tops of your ears use your hands to massage all the way around 398 00:35:30,600 --> 00:35:36,600 the skin around your ears and especially with your thumbs get 399 00:35:36,600 --> 00:35:42,700 up underneath the sides of your parietal bones kind of behind 400 00:35:42,700 --> 00:35:45,100 your ears. And then press your thumbs 401 00:35:45,100 --> 00:35:48,600 towards one another as they start to travel towards the back 402 00:35:48,600 --> 00:35:55,900 of your skull. Keep your tongue in your lower 403 00:35:55,900 --> 00:35:58,900 jaw relaxing. Just keep reminding them to 404 00:35:58,900 --> 00:36:10,700 soften. Could get your fingers in your 405 00:36:10,700 --> 00:36:14,500 hair. Give yourself a scalp massage 406 00:36:14,500 --> 00:36:22,000 with all 10 fingers grab fistfuls of your hair and just 407 00:36:22,000 --> 00:36:26,500 squeeze. Grab A Fistful of hair and then 408 00:36:26,500 --> 00:36:31,000 squeeze your fist maybe a gentle tug is going to feel good. 409 00:36:34,400 --> 00:36:37,200 Work your hands all the way around your scalp. 410 00:36:45,100 --> 00:36:50,300 You might be able to feel the the joints between your cranial 411 00:36:50,300 --> 00:36:58,300 bones It's like sutures where Bones have threaded together. 412 00:37:00,800 --> 00:37:03,900 You can use your hands to massage those joints. 413 00:37:04,300 --> 00:37:06,300 If you don't know what I'm talking about use your hands to 414 00:37:06,300 --> 00:37:14,000 trace the shapes of your skull. Keep breathing. 415 00:37:38,300 --> 00:37:45,300 massage your forehead get your fingers around your eyebrows. 416 00:37:49,100 --> 00:37:52,700 Maybe use the heels of your hands to press down on your 417 00:37:52,700 --> 00:38:03,400 forehead. spreading the forehead skin massage around your eye 418 00:38:03,400 --> 00:38:27,800 sockets Get into your temples. Go ahead and then let your arms 419 00:38:27,800 --> 00:38:53,200 rest and Roll your head over to one side. 420 00:39:00,400 --> 00:39:05,000 If rolling your head to one side made your chin come closer to 421 00:39:05,000 --> 00:39:09,200 your chest then just reposition your skull a little bit. 422 00:39:09,200 --> 00:39:15,500 So your neck is long. Let the weight of your inner 423 00:39:15,500 --> 00:39:20,500 skull the weight of your brain pour down into the Earthly side 424 00:39:21,300 --> 00:39:36,200 of your face. Take two or three really deep 425 00:39:36,200 --> 00:39:40,700 breaths and allow your inhale to come all the way up into the top 426 00:39:40,700 --> 00:39:45,600 of your throat. And as you exhale release the 427 00:39:45,600 --> 00:39:48,300 weight of your back body against the ground. 428 00:40:08,800 --> 00:40:14,400 imagine a beanbag Imagine your skull is a bean bag. 429 00:40:16,400 --> 00:40:19,400 You're going to roll the way to your skull towards the back 430 00:40:19,400 --> 00:40:23,200 skull. And then let the contents of the 431 00:40:23,200 --> 00:40:26,000 bean bag roll all the way to the other side. 432 00:40:38,200 --> 00:40:42,300 Pulse upwards from the base of your spine at the top of your 433 00:40:42,300 --> 00:40:46,400 spine and feel that the spine in your neck is long. 434 00:40:48,200 --> 00:40:52,000 Release the hinge of your tongue release the weight of your 435 00:40:52,000 --> 00:40:56,700 eyeballs. Imagine the weight of your brain 436 00:40:56,700 --> 00:41:34,500 is pouring out your ear. Like a bean bag roll the way it 437 00:41:34,500 --> 00:41:45,500 in your head to the back. Pulse up words from your pelvis 438 00:41:45,500 --> 00:41:49,100 to your crown feel that your spine is long on both sides. 439 00:41:51,500 --> 00:41:58,100 And let's start to explore some very small figure eight motions 440 00:41:58,100 --> 00:42:01,300 with the back of the head. So you can feel where there's 441 00:42:01,300 --> 00:42:04,300 weight in the back of your head and I want you to start to roll 442 00:42:04,600 --> 00:42:07,600 your head in the smallest figure eight that you can 443 00:42:18,700 --> 00:42:20,600 This takes a little bit of concentration. 444 00:42:20,600 --> 00:42:24,000 So notice if in concentrating your tongue gets tight. 445 00:42:25,000 --> 00:42:28,900 Or your belly gets hard. This keep them softening. 446 00:42:30,000 --> 00:42:32,900 Keeps away to your brain resting into your back skull. 447 00:42:34,000 --> 00:42:36,300 Let those figure eights get a little bit bigger. 448 00:42:42,900 --> 00:42:46,100 Back the head rolling against the ground. 449 00:42:55,500 --> 00:42:58,000 What the root of the tongue continue to soften in the 450 00:42:58,000 --> 00:43:01,600 throat? Let the weight of the face bones 451 00:43:01,600 --> 00:43:06,000 continue to be heavy. Let your figure eights get a 452 00:43:06,008 --> 00:43:17,400 little bit bigger. Direct your breath into the back 453 00:43:17,400 --> 00:43:20,900 of your neck. And in the base of your skull. 454 00:43:24,300 --> 00:43:26,400 Not your figure eights get a little bit bigger. 455 00:43:38,700 --> 00:43:42,500 Good now take your figure. He's as big as I can get on the 456 00:43:42,500 --> 00:43:46,800 back of your skull. Feeling your chin. 457 00:43:46,800 --> 00:43:57,200 We even Bob. Switch the direction of your 458 00:43:57,200 --> 00:44:00,300 figure eight. So what was nodding down is now 459 00:44:00,300 --> 00:44:04,700 nodding up was nodding up as now nodding down keep them big. 460 00:44:11,700 --> 00:44:16,000 Keep the back of the skull heavy. the hinge of the tongue 461 00:44:16,000 --> 00:44:22,100 relaxed the Jaws soft let your figure eights get a little 462 00:44:22,100 --> 00:44:28,500 smaller. Removing the top of the 463 00:44:28,500 --> 00:44:32,300 digestive chain here. So really invite your organs to 464 00:44:32,300 --> 00:44:38,200 soften. Your throat your chest your 465 00:44:38,200 --> 00:44:46,400 belly your groins. relaxation in the inner body let your figure 466 00:44:46,400 --> 00:45:09,900 eights get a little smaller. a little smaller Hey tiny little 467 00:45:09,900 --> 00:45:12,500 figure eights smallest you can get. 468 00:45:20,500 --> 00:45:26,400 Okay, then then pause. Notice the sensations in your 469 00:45:26,400 --> 00:45:38,600 inner body. Invite your knees to bend in. 470 00:45:51,000 --> 00:45:53,700 When you're ready, you'll roll over onto one side. 471 00:45:53,700 --> 00:45:57,600 Let the bottom arm move up to be a pillow for your head. 472 00:46:03,900 --> 00:46:09,200 Rest on your side body. Yield again to the ground. 473 00:46:10,800 --> 00:46:17,100 So now that you are on this side let this side relate to the 474 00:46:17,100 --> 00:46:21,900 Earth. Let your inner body weight rest 475 00:46:21,900 --> 00:46:40,100 into this side. As if your whole body was a 476 00:46:40,100 --> 00:46:44,900 beanbag roll through your back and onto the other side. 477 00:47:11,300 --> 00:47:13,600 Feel this side yield to the ground. 478 00:47:15,400 --> 00:47:43,800 Yield to the Earth. As heavy as you can remain bring 479 00:47:43,800 --> 00:47:50,100 yourself into a child's pose, so you would continue to roll onto 480 00:47:50,100 --> 00:47:57,500 your front you can readjust. And there's lots of bolsters and 481 00:47:57,500 --> 00:48:00,000 I'm happy to get props for anybody who needs them. 482 00:48:00,800 --> 00:48:04,800 So, please feel free to take bolsters under your tummy to 483 00:48:04,800 --> 00:48:07,800 bring bolsters between your calves and your thighs. 484 00:48:08,300 --> 00:48:11,200 So if you have a keen he's a bolster between the Cav's and 485 00:48:11,200 --> 00:48:14,100 the thighs and then one underneath the tummy that would 486 00:48:14,100 --> 00:48:17,800 be to bolsters total is really helpful. 487 00:48:17,900 --> 00:48:22,000 It's really a assistive if you need another bolster and you see 488 00:48:22,000 --> 00:48:25,100 that there's one not being used just Feel free to take it. 489 00:48:34,300 --> 00:48:37,600 Okay, so please always honor your body. 490 00:48:38,800 --> 00:48:42,300 If I'm ever asking you to do anything that creates discomfort 491 00:48:42,700 --> 00:48:45,100 or intuitively, you know, is it right for you? 492 00:48:47,200 --> 00:48:52,500 It's my deep wish that you honor the needs of your body. 493 00:49:04,300 --> 00:49:08,700 Bring your arms forwards so that your arms are long and your 494 00:49:08,700 --> 00:49:13,500 hands are at least shoulder-width apart and spread 495 00:49:13,500 --> 00:49:18,100 your hands. And your arms are reaching so 496 00:49:18,100 --> 00:49:20,800 far forward that your elbows might even be off the ground. 497 00:49:23,300 --> 00:49:26,600 I want you to keep your head down don't lift your head up 498 00:49:28,300 --> 00:49:34,000 start to press into your shins and let your belly curl away 499 00:49:34,000 --> 00:49:37,900 from the floor and the ground and roll so that you bring 500 00:49:37,900 --> 00:49:40,300 weight into your elbows and the top of your head. 501 00:49:40,800 --> 00:49:45,000 So your elbows can bend and then you'll come on a towards the top 502 00:49:45,000 --> 00:49:49,000 of your head. Keep your head on the ground and 503 00:49:49,000 --> 00:49:51,700 then when you're ready you roll back. 504 00:49:54,400 --> 00:49:56,900 So this is the movements very simple. 505 00:49:58,400 --> 00:50:02,300 The weight that you're rolling on your head will move between 506 00:50:02,300 --> 00:50:06,700 your forehead and the top of your head your arms are there to 507 00:50:06,700 --> 00:50:09,200 support you? So the arm stay long when your 508 00:50:09,200 --> 00:50:13,300 hips are back and then when you come forwards really let your 509 00:50:13,300 --> 00:50:16,600 forearms come onto the ground so the elbows and the forearms and 510 00:50:16,600 --> 00:50:18,200 the hands are all supporting you. 511 00:50:27,800 --> 00:50:32,100 Try and find an initiation pathway from your limbs through 512 00:50:32,100 --> 00:50:36,000 your Center. So as you roll up onto your head 513 00:50:36,300 --> 00:50:39,600 initiate from pushing your shins into the ground. 514 00:50:40,700 --> 00:50:44,400 And as your shins push into the ground feel your pelvis curl. 515 00:50:45,500 --> 00:50:53,500 And feel your front body hollow out your spine rounds and then 516 00:50:53,500 --> 00:50:57,500 when you come back try and push through your arms, but also 517 00:50:57,500 --> 00:51:00,600 through your head. So your head is pushing into the 518 00:51:00,600 --> 00:51:03,500 ground and your hands and your elbows are pushing it in the 519 00:51:03,500 --> 00:51:09,000 ground and your tailbone can reach back and as the tailbone 520 00:51:09,000 --> 00:51:12,000 reaches back let your buttocks spread. 521 00:51:12,600 --> 00:51:16,000 So there's kind of a opening between the Bones as they come 522 00:51:16,000 --> 00:51:26,500 back. Try and keep your mouth and your 523 00:51:26,500 --> 00:51:36,000 tongue relaxed. You can come back to this 524 00:51:36,000 --> 00:51:38,300 movement at any point if it would feel good. 525 00:51:39,600 --> 00:51:44,800 The next part of this phrase the sequence is to roll up to sit. 526 00:51:44,800 --> 00:51:49,000 So when your hips come back towards your heels then start to 527 00:51:49,000 --> 00:51:54,400 curl your tummy in and roll your spine up and drag your arms. 528 00:51:54,400 --> 00:51:57,400 And so that your head comes up last. 529 00:51:58,500 --> 00:52:03,400 And then go back the way you came in drop your chin to your 530 00:52:03,400 --> 00:52:05,900 throat. Let your shoulders round forward 531 00:52:05,900 --> 00:52:10,000 slide your hands forwards on the ground and start to slide back 532 00:52:10,000 --> 00:52:14,400 into child's pose. Now if this doesn't work for 533 00:52:14,400 --> 00:52:19,200 anybody's knees, okay again bolsters, you can stack multiple 534 00:52:19,200 --> 00:52:25,100 bolsters underneath your pelvis. So there's less Bend in your 535 00:52:25,100 --> 00:52:27,300 knees. And if you need bolsters, just 536 00:52:27,300 --> 00:52:37,900 raise your hand. I'm happy to be them to you and 537 00:52:37,900 --> 00:52:41,200 then you might just play with doing both of those movements. 538 00:52:41,200 --> 00:52:44,500 So you could roll up into your seat. 539 00:52:44,500 --> 00:52:47,700 And then when you roll down you could roll onto the top of your 540 00:52:47,700 --> 00:52:56,100 head. Your limbs are here to support 541 00:52:56,100 --> 00:53:00,700 you. Let your legs anchor to the 542 00:53:00,700 --> 00:53:05,200 floor. But your arms and your hands 543 00:53:05,200 --> 00:53:14,800 anchor to the floor. Allow your inner body weight to 544 00:53:14,800 --> 00:53:19,600 poor. And imagine that you're a jar 545 00:53:19,600 --> 00:53:26,300 with water in it. And as one end of your jar your 546 00:53:26,300 --> 00:53:28,700 head end or your tail end goes down. 547 00:53:29,900 --> 00:53:32,300 The fluid weight is pouring towards the Earth. 548 00:53:35,400 --> 00:53:38,200 And you're moving that fluid between head and tail. 549 00:53:59,500 --> 00:54:01,900 Good. Now the next time you come down 550 00:54:01,900 --> 00:54:11,600 into child's pose stay there. Spread your hands apart Press 551 00:54:11,600 --> 00:54:15,900 Your Hands into the ground push into your shins and look 552 00:54:15,900 --> 00:54:18,100 forwards to come up on a hands and knees. 553 00:54:25,500 --> 00:54:28,400 Okay, make adjustments that you need for your own body. 554 00:54:30,500 --> 00:54:35,600 Tuck your toes. Don't lift them very far but 555 00:54:35,600 --> 00:54:37,200 hover your knees from the ground. 556 00:54:38,300 --> 00:54:40,700 Just an inch. Just a few inches. 557 00:54:46,700 --> 00:54:50,200 Okay, bring your knees down. Look at your hands. 558 00:54:50,300 --> 00:54:52,000 Don't move your hands. Just look at them. 559 00:54:53,100 --> 00:54:57,200 I want you to notice if you're rolling more weight to the outer 560 00:54:57,200 --> 00:55:02,100 fingers than the inner fingers. I want you to notice which 561 00:55:02,100 --> 00:55:06,600 direction your hands are facing and then make any adjustments 562 00:55:06,600 --> 00:55:11,100 you need so that your hands are placed so that their underneath 563 00:55:11,100 --> 00:55:12,900 your shoulders or even a little wider. 564 00:55:14,100 --> 00:55:19,100 Even a little wider than your shoulders Michael you could take 565 00:55:19,100 --> 00:55:25,200 your hands a little further apart. and then push your the 566 00:55:25,200 --> 00:55:28,800 length of your fingers into the ground and roll the weight on 567 00:55:28,800 --> 00:55:31,800 your fingers so that you're not rolling to the outer or the 568 00:55:31,800 --> 00:55:35,700 inner fingers, but there is symmetry. 569 00:55:37,600 --> 00:55:40,400 And reach from the base of your fingers to the tips of your 570 00:55:40,400 --> 00:55:47,500 fingers. As you press into your hands 571 00:55:47,500 --> 00:55:50,700 feel that your hands connect to your arms and your arms connect 572 00:55:50,700 --> 00:55:52,900 to your ribs and your ribs connect to your spine. 573 00:55:54,300 --> 00:55:58,500 Okay. Find the relationship between 574 00:55:58,500 --> 00:56:03,900 your ribs and your arms. Without lifting your knees. 575 00:56:03,900 --> 00:56:06,900 Your toes are tucked start to push your toes back a little so 576 00:56:06,900 --> 00:56:09,000 you feel the muscles of your legs engage. 577 00:56:10,100 --> 00:56:12,300 Feel that your legs connect to your spine. 578 00:56:14,300 --> 00:56:17,700 Initiate from your belly button lift your belly button just two 579 00:56:17,700 --> 00:56:20,000 inches towards the ceiling and then lift your knees. 580 00:56:27,400 --> 00:56:30,300 Remember that your arms and your legs connect to your spine? 581 00:56:36,900 --> 00:56:40,600 Reach your tailbone up and back to come into a downward dog. 582 00:56:43,600 --> 00:56:48,700 Blankets are slippery. Okay, and then we're just going 583 00:56:48,700 --> 00:56:51,700 to shift weight in the pelvis a little bit. 584 00:56:51,700 --> 00:56:54,600 So wag your your butt left to right. 585 00:56:56,200 --> 00:56:58,800 Left to right left to right? Okay. 586 00:57:00,600 --> 00:57:03,300 And then as your hips shift one side. 587 00:57:05,100 --> 00:57:09,900 Lift your hand up and and start to walk your hands back in so 588 00:57:09,900 --> 00:57:11,500 your hips will shift One Direction. 589 00:57:11,500 --> 00:57:16,200 The opposite hand will start to walk in walk your hands back 590 00:57:16,200 --> 00:57:25,300 towards your feet. Let your feet be as wide as they 591 00:57:25,300 --> 00:57:30,100 need to be so that the weight of your spine can hang as heavy as 592 00:57:30,100 --> 00:57:54,700 it possibly can. Bring wade into The Middle's of 593 00:57:54,700 --> 00:57:56,800 the feet between your heels and your toes. 594 00:57:59,700 --> 00:58:02,900 Reach down into your feet and roll up to stand. 595 00:58:13,100 --> 00:58:15,700 When you come up to stand notice how you're standing on your 596 00:58:15,700 --> 00:58:21,900 feet? Okay, where is your weight? 597 00:58:23,300 --> 00:58:26,000 This is it more in the left or the right foot. 598 00:58:29,700 --> 00:58:31,600 Is it more in the heels or the toes? 599 00:58:33,800 --> 00:58:42,900 the inner or the outer feet Before you make any changes 600 00:58:43,500 --> 00:58:46,800 think to yourself. Is there anything that could 601 00:58:46,800 --> 00:58:54,000 make standing more comfortable? Could my feet be a little closer 602 00:58:54,000 --> 00:58:57,000 or further apart? Would it feel more comfortable 603 00:58:57,000 --> 00:58:58,900 to have the heels in or the heels out? 604 00:58:58,900 --> 00:59:02,300 Think about it first? Then plan what you're going to 605 00:59:02,300 --> 00:59:06,100 do. Think about it. 606 00:59:08,400 --> 00:59:13,400 Then plan it. And now make the change. 607 00:59:16,700 --> 00:59:21,400 And once you've made the change settle just commit to the change 608 00:59:21,400 --> 00:59:24,700 you made a notice. Did this have the desired 609 00:59:24,700 --> 00:59:29,900 outcome? Think about it again. 610 00:59:30,700 --> 00:59:35,800 Maybe there's another adjustment you want to make think about it. 611 00:59:37,000 --> 00:59:41,800 Plan it. Do it and then notice. 612 00:59:52,500 --> 00:59:55,700 Lift your arms forwards and up alongside your head. 613 00:59:59,600 --> 01:00:04,200 Bring them back down. Okay, keep doing this lift the 614 01:00:04,200 --> 01:00:08,400 arms forwards and up. And then bring them back down. 615 01:00:11,700 --> 01:00:15,200 And notice what's working? Where is the effort? 616 01:00:21,100 --> 01:00:25,600 If you just do it. Like nobody told you to notice 617 01:00:25,600 --> 01:00:28,800 where the effort is. Where would the effort be? 618 01:00:34,200 --> 01:00:35,900 What else is helping you do this? 619 01:00:37,000 --> 01:00:38,900 What else is moving what else is? 620 01:00:40,200 --> 01:00:49,600 kicking in good and then let your hands rest down to your 621 01:00:49,600 --> 01:00:54,900 sides. And now connect to your feet in 622 01:00:54,900 --> 01:00:57,700 such a way that you remember that your feet are connected to 623 01:00:57,700 --> 01:01:02,600 your ankles and your ankles are connected to your knees and your 624 01:01:02,600 --> 01:01:07,900 knees connect to your pelvis and your pelvis holds your spine. 625 01:01:09,500 --> 01:01:13,900 And your spine is lifting up off of your pelvis and your head is 626 01:01:13,900 --> 01:01:20,300 reaching up towards the sky take a breath and feel how your 627 01:01:20,300 --> 01:01:22,800 breath moves out into your chest and your shoulders. 628 01:01:28,700 --> 01:01:33,100 Feel how your breath moves underneath your ribs and into 629 01:01:33,100 --> 01:01:41,500 your collarbones. Without moving your arms just 630 01:01:41,500 --> 01:01:44,300 spread your hands and engage the muscles of your arms. 631 01:01:46,200 --> 01:01:49,400 Feel how your collar bones connect to your shoulders and 632 01:01:49,400 --> 01:01:53,000 your shoulders connect to your elbows and your elbows connect 633 01:01:53,000 --> 01:01:57,100 to your wrists and your hands. Reach through the tips of your 634 01:01:57,100 --> 01:02:00,800 fingers. Press into your feet as if your 635 01:02:00,800 --> 01:02:06,800 feet connected to your head. And then initiating from your 636 01:02:06,800 --> 01:02:10,000 fingertips reach your arms forwards and up. 637 01:02:12,200 --> 01:02:18,200 Keep them up. Keep your arms up. 638 01:02:22,800 --> 01:02:26,300 Check in with your feet. Where is your weight? 639 01:02:30,700 --> 01:02:32,900 Feel that your feet connect to your ankles. 640 01:02:34,400 --> 01:02:38,000 Your ankles connect to your knees your knees connect to your 641 01:02:38,000 --> 01:02:41,900 pelvis your pelvis holds your spine. 642 01:02:44,900 --> 01:02:49,200 Support your spine resource your spine from your feet. 643 01:02:53,500 --> 01:02:59,300 Feel that your crown is open. Your head is opening Towards the 644 01:02:59,300 --> 01:03:09,000 Sky. resource your spine from your head keep your arms up. 645 01:03:11,800 --> 01:03:17,200 breathe feel how your breath moves out into your shoulders. 646 01:03:18,700 --> 01:03:21,300 Remember that your shoulders rest on your ribs? 647 01:03:23,100 --> 01:03:29,100 Keep your arms up. When effort arises soften your 648 01:03:29,100 --> 01:03:34,700 jaw soften your tongue soften your belly remember your 649 01:03:34,700 --> 01:03:40,000 structural support? Your shoulders rest on your 650 01:03:40,000 --> 01:03:42,900 ribs. Your shoulders connect to your 651 01:03:42,900 --> 01:03:46,100 elbows your elbows connect to the tips of your fingers. 652 01:03:47,900 --> 01:03:51,100 Let the tips of your fingers lift your arms try and let the 653 01:03:51,100 --> 01:03:57,900 shoulders relax. Let your feet support your spine 654 01:03:58,800 --> 01:04:05,700 let your tongue soften. Bring your awareness into your 655 01:04:05,700 --> 01:04:08,700 sacrum into the base of your spine. 656 01:04:10,400 --> 01:04:14,600 Let your awareness Hold Steady right in the front of your 657 01:04:14,600 --> 01:04:21,800 sacrum. Right in the front of your 658 01:04:21,800 --> 01:04:27,000 spine. Keep your awareness in the front 659 01:04:27,000 --> 01:04:30,100 of your sacrum. And in the front of your spine, 660 01:04:30,100 --> 01:04:35,900 don't let it waiver. I'm going to count to 10 and in 661 01:04:35,900 --> 01:04:39,600 these 10 counts, you'll very slowly bring your arms to the 662 01:04:40,000 --> 01:04:42,600 sides of your body. Keep your attention in your 663 01:04:42,600 --> 01:04:59,700 sacrum and the front of your spine. ten nine eight seven six 664 01:05:02,000 --> 01:05:19,400 five four three two one notice the quality in your inner body. 665 01:05:36,000 --> 01:05:40,000 In just a minute. When you open your eyes. 666 01:05:41,400 --> 01:05:46,300 Notice the sensation of the nervous system as you open your 667 01:05:46,300 --> 01:05:50,100 eyes notice any Sensation that comes into your skin into your 668 01:05:50,100 --> 01:05:56,700 hands into your belly. But your eyes open. 669 01:06:05,600 --> 01:06:07,700 We're going to start to walk around the room. 670 01:06:09,800 --> 01:06:14,400 Let's walk mindfully. Can walk on blankets? 671 01:06:19,700 --> 01:06:24,900 Let this inner body space the awareness of your feet your 672 01:06:24,900 --> 01:06:30,800 spine your skeleton. Let it continue continue to 673 01:06:30,800 --> 01:06:33,100 notice your felt sense your inner body. 674 01:06:34,500 --> 01:06:39,800 And walk around the room. And walk in every direction. 675 01:06:40,700 --> 01:06:43,500 So turn if someone's in front of you. 676 01:06:45,200 --> 01:06:50,400 Look for an empty space don't walk in a circle. 677 01:07:11,900 --> 01:07:19,900 Okay, pause stand notice how you're standing feel weight as 678 01:07:19,900 --> 01:07:22,200 it travels through your skeleton. 679 01:07:23,500 --> 01:07:26,300 From your head through your spine into your torso into your 680 01:07:26,300 --> 01:07:35,700 legs into your feet. Bend or squat down so that you 681 01:07:35,700 --> 01:07:43,500 can touch your feet. Feel the bones of your feet feel 682 01:07:43,500 --> 01:07:46,700 through your socks try and feel your toe bones sit. 683 01:07:46,700 --> 01:07:52,400 If you need to pull your toe Bones the big joints where your 684 01:07:52,400 --> 01:07:56,100 toes meet your foot feel the long bones that are continuous 685 01:07:56,100 --> 01:07:59,600 with your toes moving up through your foot feel the arch of your 686 01:07:59,600 --> 01:08:06,800 foot feel your heel fill your ankles both sides feel the bones 687 01:08:06,800 --> 01:08:19,399 of your feet. toes the joints the long bones in the feet the 688 01:08:19,399 --> 01:08:29,100 arches of the feet the heels stand again. 689 01:08:33,800 --> 01:08:36,000 Notice your feet and how you're standing. 690 01:08:42,800 --> 01:08:44,500 In just a moment when we walk again. 691 01:08:44,500 --> 01:08:50,800 We'll ask the feet to initiate. Notice now your weight how your 692 01:08:50,800 --> 01:08:53,300 weight comes into the front or the backs of the feet. 693 01:08:57,800 --> 01:09:00,899 Don't take a step forward. But as you rock weight forwards 694 01:09:00,899 --> 01:09:05,200 feel how one foot could start to kick off how weight would travel 695 01:09:05,200 --> 01:09:15,100 from the heel to the toe. Whatever foot it is get light 696 01:09:15,100 --> 01:09:17,399 and take a step forward. It's just one step. 697 01:09:19,200 --> 01:09:21,200 And then rock your weight onto the front foot. 698 01:09:21,200 --> 01:09:24,899 So the back heel lifts and then rock your weight onto the back 699 01:09:24,899 --> 01:09:28,500 foot. Lift your front toes feel your 700 01:09:28,500 --> 01:09:32,800 heel on the ground roll your weight from your heel into your 701 01:09:32,800 --> 01:09:36,800 toes feel the back heel lift and the back toes press down. 702 01:09:38,500 --> 01:09:42,800 Roll onto the back foot the heel presses down the front toes lift 703 01:09:42,800 --> 01:09:47,300 up. Roll onto the front foot lift 704 01:09:47,300 --> 01:09:51,000 the back foot up and take it a step forwards and then continue 705 01:09:51,000 --> 01:09:55,800 your walk. And be very mindful of your feet 706 01:09:56,300 --> 01:10:05,900 and the bones of your feet. And as you walk notice where 707 01:10:05,900 --> 01:10:14,800 there are habits. Is there one foot that rolls in 708 01:10:14,800 --> 01:10:18,600 a little bit? Is there one foot? 709 01:10:21,100 --> 01:10:36,300 where the toes get tense And then be less careful and come 710 01:10:36,300 --> 01:10:40,600 into a little bit more of a natural walk but really notice 711 01:10:40,600 --> 01:10:50,200 your feet. notice how weight rolls between your heels and 712 01:10:50,200 --> 01:11:00,500 your toes notice how weight transfers and spreads from one 713 01:11:00,500 --> 01:11:11,100 part of the foot into another part of the foot and then pause 714 01:11:13,000 --> 01:11:18,800 stand feel how you're standing feel your feet. 715 01:11:23,300 --> 01:11:27,200 And then let's come down and feel the ankle bones. 716 01:11:29,400 --> 01:11:35,300 And with your hands rub up your shin bones feel your shin bones. 717 01:11:38,800 --> 01:11:44,200 Use your fingertips and dig into the sides of your lower legs and 718 01:11:44,800 --> 01:11:50,200 see if you can find the Nabi Port ruzhin of bone on the side 719 01:11:50,300 --> 01:11:52,900 outer sides of your legs. Just below your knees. 720 01:11:54,100 --> 01:11:57,200 And maybe you can massage down the sides of your legs tracing 721 01:11:57,200 --> 01:12:01,800 the fibula. It's a very thin bone that helps 722 01:12:01,800 --> 01:12:06,000 your shins balance. You can trace it all the way 723 01:12:06,000 --> 01:12:09,000 down to where it becomes your outer ankle. 724 01:12:15,200 --> 01:12:19,700 And then bring your hands up so you can feel your knees and if 725 01:12:19,700 --> 01:12:23,600 your legs are straight you could jiggle your kneecaps. 726 01:12:25,400 --> 01:12:28,900 And if your knees are bent then you can feel how your leg 727 01:12:28,900 --> 01:12:31,100 muscles hold your knee caps in place. 728 01:12:32,600 --> 01:12:36,300 Take your hands over just to one knee and let your hands hold the 729 01:12:36,300 --> 01:12:39,400 sides of the knee as you bend and straighten your knee a 730 01:12:39,400 --> 01:12:45,400 couple of times. Feel that the knee joint is a 731 01:12:45,407 --> 01:12:50,900 very direct and simple joint. It bends and it straight ends. 732 01:12:51,400 --> 01:12:55,300 It doesn't do any fancy rotation or circumduction or anything 733 01:12:55,300 --> 01:13:00,400 like that. It just bends and it straightens 734 01:13:00,400 --> 01:13:08,000 and then feel the other knee. Notice if weight comes in more 735 01:13:08,000 --> 01:13:12,100 to the inside of the outside as you bend your knee and try and 736 01:13:12,100 --> 01:13:15,400 let your weight stays centered in your joint not more to the 737 01:13:15,407 --> 01:13:20,500 inside or the outside Bend both knees hold the tops of both 738 01:13:20,500 --> 01:13:28,600 knees just to feel these joints. Walk your hands up your thighs 739 01:13:28,900 --> 01:13:30,700 squeeze your thigh. Flesh. 740 01:13:30,700 --> 01:13:32,900 Try and feel into your thigh bones. 741 01:13:36,600 --> 01:13:40,800 Roll your spine up. Give yourself a butt massage on 742 01:13:40,800 --> 01:13:53,700 one side squeeze your bun. Feel those muscles where they 743 01:13:53,700 --> 01:13:59,700 attach to your thigh, and then follow them all the way up to 744 01:13:59,700 --> 01:14:04,300 your hip. Okay, use your hands to trace 745 01:14:04,300 --> 01:14:08,200 around your hip on this side. Try and feel its shape. 746 01:14:09,500 --> 01:14:12,300 You can feel the top of your hip probably or the crest of your 747 01:14:12,300 --> 01:14:18,100 hip. if you follow your hip down in the front along your groin 748 01:14:18,100 --> 01:14:24,300 crease you might be able to feel the outside edge the of your 749 01:14:24,300 --> 01:14:31,200 pubic bone If you can find your outer pubic bone, then take your 750 01:14:31,200 --> 01:14:35,000 knee forwards and just rotate your knee around a little bit. 751 01:14:35,000 --> 01:14:39,600 And as you press towards the outer edge of your pubic bone 752 01:14:39,600 --> 01:14:46,000 and into your groin crease. You can feel your your hip joint 753 01:14:46,000 --> 01:15:10,600 moving. Good and then Trace along the 754 01:15:10,600 --> 01:15:14,400 bones along the back or the front and come over to the other 755 01:15:14,400 --> 01:15:18,100 hip? Give yourself a butt massage on 756 01:15:18,100 --> 01:15:22,800 this side. If we all did this for ourselves 757 01:15:22,800 --> 01:15:27,400 everyday life would be better already, right just a little but 758 01:15:27,400 --> 01:15:30,700 massage makes the whole day better. 759 01:15:34,600 --> 01:15:38,700 Try and feel underneath the muscle like like separate the 760 01:15:38,700 --> 01:15:41,700 muscle from the bone. So hold your whole butt cheek 761 01:15:42,000 --> 01:15:47,000 and lift it up and away from the bone squeeze it and move it away 762 01:15:47,000 --> 01:15:49,800 from your hip bone. Try and feel underneath your 763 01:15:49,800 --> 01:15:53,900 muscle into your pelvis. Into your hip bones. 764 01:15:55,600 --> 01:16:02,900 Your pelvis is a crazy shape. It is a wild butterfly looking 765 01:16:03,700 --> 01:16:07,200 shape. So when you find the top of your 766 01:16:07,200 --> 01:16:12,000 hip Crest you might imagine like a fan shape and if you can 767 01:16:12,000 --> 01:16:16,400 follow the bone and it gets lost underneath fat and muscle very 768 01:16:16,400 --> 01:16:18,400 quickly. But if you can kind of feel 769 01:16:18,400 --> 01:16:23,300 through those softer tissues and follow your bone, you can trace 770 01:16:23,700 --> 01:16:27,900 all the way to your sacrum your pelvic half connecting to your 771 01:16:27,900 --> 01:16:30,000 sacrum. And if you trace it in the 772 01:16:30,000 --> 01:16:33,500 front, you'll follow your growing line kind of your 773 01:16:33,500 --> 01:16:37,700 underwear line. If you wear underwear and you 774 01:16:37,900 --> 01:16:41,700 you follow it down to your outer pubic bone, this is also part of 775 01:16:41,700 --> 01:16:44,500 your pelvic half your pubic bones. 776 01:16:44,900 --> 01:16:48,100 And then if you move your leg around you might be able to 777 01:16:48,100 --> 01:16:54,200 press in and feel where your hip joint is where your thigh bone 778 01:16:54,200 --> 01:16:58,000 connects to your pelvis could hold in the back to kind of feel 779 01:16:58,000 --> 01:17:07,500 that. Okay good and then take both 780 01:17:07,500 --> 01:17:13,000 feet down and bring your hands up onto your hips the top so 781 01:17:13,000 --> 01:17:17,100 your hips. And then let your weight shift a 782 01:17:17,108 --> 01:17:22,200 little bit forward and back. And notice what happens in your 783 01:17:22,200 --> 01:17:25,100 hips as you shift your weight forward and back. 784 01:17:28,200 --> 01:17:30,600 Let wait come more over to one side. 785 01:17:30,600 --> 01:17:33,400 So that as you shift your weight forward, you can take a step 786 01:17:33,400 --> 01:17:37,200 forwards and then pause and without foot forwards try and 787 01:17:37,200 --> 01:17:44,000 feel the shape of your pelvis. Lift the back heel bring weight 788 01:17:44,000 --> 01:17:48,000 into the front foot feel what happens to your pelvis slowly 789 01:17:48,000 --> 01:17:50,700 slide the back foot forward. So you take a step and feel what 790 01:17:50,700 --> 01:17:56,100 happens to your pelvis. And then continue to walk and 791 01:17:56,500 --> 01:18:00,100 keep your hands on your hips so that you can follow the movement 792 01:18:00,400 --> 01:18:06,100 of your hips. And as you roll weight from your 793 01:18:06,100 --> 01:18:11,500 heel to your toe. Can you feel how there's a 794 01:18:11,500 --> 01:18:18,200 mirroring in your pelvis? As the he'll come forward the 795 01:18:18,200 --> 01:18:25,600 back of the pelvis comes down. As the heel lifts up the back of 796 01:18:25,600 --> 01:18:28,100 the pelvis lifts up. So it makes sense. 797 01:18:33,200 --> 01:18:39,100 So side to side the left and the right sides of the pelvis are 798 01:18:39,100 --> 01:18:41,900 moving. They connect to one another at 799 01:18:41,900 --> 01:18:45,600 your sacrum. But they're also moving 800 01:18:45,800 --> 01:18:48,100 independently the right and the left sides. 801 01:18:51,800 --> 01:18:56,900 Can you feel how the right foot and the right pelvis have a 802 01:18:56,900 --> 01:19:00,800 relationship? And how the left foot and the 803 01:19:00,800 --> 01:19:02,800 left side of your pelvis have a relationship. 804 01:19:02,800 --> 01:19:09,200 Does that make sense? They're tilting with each other. 805 01:19:10,200 --> 01:19:17,400 They're turning with each other. Now if you let your walk become 806 01:19:17,400 --> 01:19:20,500 a little more casual a little more quick. 807 01:19:22,000 --> 01:19:32,200 You feel your pelvis moving? Bring attention into your sacrum 808 01:19:32,200 --> 01:19:36,400 into the base of your spine and feel the way that your spine is 809 01:19:36,400 --> 01:19:41,400 held by your pelvis. And as you walk your spine moves 810 01:19:41,400 --> 01:20:06,100 a little bit. Pan and then pause let your eyes 811 01:20:06,100 --> 01:20:19,300 close let your arms rest. Feel your legs underneath you 812 01:20:20,600 --> 01:20:22,700 let your feet yield to the ground. 813 01:20:23,800 --> 01:20:28,100 So the soles of the feet notice their relationship to the ground 814 01:20:28,700 --> 01:20:31,200 they soften to the ground. They trust the ground. 815 01:20:42,400 --> 01:20:44,800 Bend your knees and come down and bring your hands to the 816 01:20:44,800 --> 01:20:53,100 ground. Let's Shine the Light Of Our 817 01:20:53,100 --> 01:20:59,500 intention into the Earth. Imagine your touch can move 818 01:20:59,500 --> 01:21:05,700 through this floor. Through the foundation of the 819 01:21:05,700 --> 01:21:15,800 building. into the soil through the soil into the hard crust of 820 01:21:15,800 --> 01:21:24,100 the Earth Through the hard crust of the earth into a softer more 821 01:21:24,100 --> 01:21:26,900 viscous crust. That's moving slightly 822 01:21:26,900 --> 01:21:28,700 underneath the hard crust of the Earth. 823 01:21:30,900 --> 01:21:36,800 Through that softer substance into the liquid of the Earth the 824 01:21:36,800 --> 01:21:40,700 molten. Through the Liquid Fire and 825 01:21:40,700 --> 01:21:45,800 Earth all the way to the core of the earth, which is solid metal. 826 01:21:58,600 --> 01:22:03,000 See if you can even comprehend the power of the Earth. 827 01:22:05,100 --> 01:22:17,600 Or how can you? Imagine the metallic core of the 828 01:22:17,600 --> 01:22:20,500 earth is a magnet. It's going to pull your heels 829 01:22:20,500 --> 01:22:37,100 down as you stand up. Feel the magnet of the earth 830 01:22:37,100 --> 01:22:41,500 attracting your skeleton. Pulling your weight towards it. 831 01:22:50,400 --> 01:22:52,800 Let your awareness spread up and out. 832 01:22:55,700 --> 01:22:59,200 Can you even comprehend your size in relationship to the 833 01:22:59,200 --> 01:23:07,100 Earth? In the direction that your head 834 01:23:07,100 --> 01:23:11,100 is traveling if you were to move up and out you would travel 835 01:23:11,100 --> 01:23:23,100 through the atmosphere and out into space. imagine out into 836 01:23:23,100 --> 01:23:35,700 space imagine the sun burning radiating star 837 01:23:47,700 --> 01:23:49,900 reach your arms up. Take a deep breath in. 838 01:23:54,100 --> 01:24:07,400 Reach towards the Sun. reach into space take a deep breath 839 01:24:07,400 --> 01:24:11,600 in. As you exhale let your arms rest 840 01:24:11,600 --> 01:24:14,200 down and feel all the space inside your body. 841 01:24:23,700 --> 01:24:27,700 Feel that the weight of your body is connecting and supported 842 01:24:27,700 --> 01:24:32,500 by the ground. I feel that the lift of your 843 01:24:32,500 --> 01:24:36,100 head is supported by the space above and around you. 844 01:24:42,100 --> 01:24:45,100 Remember the presence of the sun and the Stars? 845 01:24:46,700 --> 01:24:51,400 millions of miles above your head feel the skin on your head 846 01:24:51,400 --> 01:25:02,500 reach towards them. Remember the magnet the solid 847 01:25:02,500 --> 01:25:04,800 metal core the center of the Earth. 848 01:25:06,100 --> 01:25:09,000 And feel the weight of your bones being drawn towards it. 849 01:25:15,400 --> 01:25:19,100 If your eyes aren't already open then allow your eyes to open. 850 01:25:23,200 --> 01:25:26,100 Notice the inner body as the eyes open. 851 01:25:27,200 --> 01:25:30,800 And any Sensations that arise in the belly the hands or the 852 01:25:30,800 --> 01:25:36,100 chest? Let your eyes stay soft. 853 01:25:38,200 --> 01:25:40,700 Feel the weight of the eyes rest back into your skull. 854 01:25:43,600 --> 01:25:46,100 Feel the space between your skull and your spine. 855 01:25:52,500 --> 01:25:55,200 Feel the length of your spine held on your pelvis. 856 01:26:00,400 --> 01:26:04,200 Release down through your legs and feel the weight of your body 857 01:26:04,200 --> 01:26:17,000 pass evenly through every joint. Thank your body. 858 01:26:18,800 --> 01:26:25,000 Thank the space. Thank the Earth. 859 01:26:28,100 --> 01:26:32,300 And when you're ready. In the way that makes the most 860 01:26:32,300 --> 01:26:37,200 sense to you. Close your practice and give 861 01:26:37,200 --> 01:26:38,500 thanks for the practice.