Pause: Yin For The Heart Space — Extended Practice

Between every inhale and exhale, there's a pause, a moment of fullness that isn't tension, just stillness. This is the longer companion to Pause: Yin For The Heart Space, the same heart-and-chest yin sequence extended to the full duration with a few added poses and longer, more supported holds. We start with box breath, then open the chest and shoulders through supported fish, sphinx, and gentle backbends, holding long enough to soften without gripping. Heart meridian work, space to rest at the top without forcing, and a long savasana to close. Open to everyone; bring a bolster, blanket, or blocks if you have them, though none are required. Please note: as this practice may induce deep relaxation, it is recommended not to listen while driving.

Transcript

Finding a comfortable reclined position. Either. Or to fish, Or on your back. Wherever you are, Shoulders. Are falling away from your ears. And your heart is open. And you have different options for your legs, So you can bring the soles of the feet together. Butterfly. Way. You can have your knees bent. Feet smack the center of the floor. Allow your knees to fall inwards, Or if it feels better, You can just have your legs. Extended lunge and let your feet fall down. Towards the outer edges of your mat. We'll find. . . Whatever position feels right in your body right now. And just really get comfortable and settled. So if you're in a room. Butterfly legs. Walk your feet away from you. And allow your thighs to follow up to the mat. And if you're like me, Your knees are probably lifted. So it may feel good to bring a couple of blocks. And just let your. . . All right, Peace. Rest on the block. So you don't have to hold. And yeah. Again, If you don't have blocks, That's going to be okay. You can bring pillows. Thank you. As long as you're. . . Really settled on your back. Feeling heavy. And able to really let go. Holding on to a muscle. Allowing gravity to pull you towards the mat. Beginning to arrive in this pose. Step two. Really soften. I haven't. Your toes and your fingertips. All the way up to the front of your head. Massaging your jaw and the sides of the mouth. Thanks. And if it feels good, Close your eyes gently. Let's go inwards. Taking the first few moments here to feel alive. And notice how you're feeling. We're coming to the end today. Notice how your breath feels. Without trying to change it. Just pause and listen to your breath. Feeling your body breathing. Take a deep breath in through your nose. Long time. 2, 1, Deep inhale through the nose. Open your mouth and sigh it out. Deep breath in. And exhale, Letting go through the nose. Now continue breathing deeply. As you breathe here, Bring awareness to your body. And we're staying happy for it. As if there is any part of your body that's weak or tight or sore. That's a bit more of an option. I see my hope. If anything I say during practice doesn't feel right for you. Thank you. Come out of the pose and take a resting posture that helps for you. Enjoy. This is a longer piece. Holding poses for a few minutes. Settle into stillness. Do that final scan of your body. If you feel any sharp pain or discomfort, Please back out. Make sure you're not holding any pain. And he's right. Always listening to your body first. During the practice. I love you. 14. The tissues on your muscles. A shot of ligament, The joint. Allowing gravity. Open up our body as we breathe. And hold still there. So, Let me put you in a moment. Flexing muscle loads are 40 pounds. God's name is Angel. Amen. I still love you. Slowly, We'll say to you. Come back to the center of the brain. Your feet to the mat. Slowly roll onto one side. Really mindful of your palms. Moving your props aside. Rolling on to a fetal position. Using your bottom arm as a pillow. Just pause here for a breath or two. And then noticing how you feel after that first. That's true. When you're ready, Slowly push yourself up. Into a comfortable seat. Sitting with your spine tall. Your neck straight, Chin parallel to the mat. You can sit. On top of a pillow or fold it up like it, Just to tilt your hips forward a little bit. So you can lengthen your spine. And we'll start with. . . A breathing exercise here. We'll be really focusing on the pauses. It's hard work. And our breath today is box breathing. We're going to be inhaling. Or counter forward. And then holding the breath at the top for a count of four. Exhaling, Three counts of four. And then holding. At the bottom before we inhale for a count of four. Thank you. Before it goes away. Five, Six. And really focusing on the body. Now, If you have. . . Be cold or any kind of condition, Pausing and holding your breath may not feel comfortable. So make sure that You're not restricting your breath. You're uncomfortable at any point. You can try it, And if it doesn't feel right, Just come back to deep, Long belly breaths, In and out of your nose. And just focus on the pause. Between the inhale and the exhale. And then the exhale and the inhale. So we're going to start and then I'll count the first. Bye. But then it will allow you to count quietly in your head. So you can go at your own pace. And make sure that you're comfortable with this breath. So starting with one cleansing breath, Take a deep breath through your nose. And open your mouth side out, Allow your shoulders to soften down your back. Starting, Inhale, Forward. Hold at the top. Exhale. And then hold the breath out. Thank you. Too. One, Hold. It's pretty neat. Cheers. Exhale. Continue breathing. Your own pace. Slowly counting. At the end panel. A pause. The exhale. And the palm. Good, Three more rounds at your own pace. And there's the last round. Take a deep breath in through your nose. Open your mouth and sigh out. Bring your hands by your side. Inhale to reach your arms all the way up. Palms touch overhead. As you exhale, Bring your hands to your heart center and bow your head and catch your breath. And think of one thing that you're grateful for today. And from here, Moving on to our hands and knees, Just kind of into a tabletop position. Move your props aside. Spread your fingers wide, Bring your wrists under your shoulders, Knees right underneath your hips. You can keep the toes tucked if that feels good or come to the tops of the feet. And you're looking straight down so the back of your neck is long. Pull your belly towards your spine. Tabletop pose. Now moving with our breath through some cat cows. As you inhale, Drop your belly, Open up your heart, Look up. Exhale to round your back, Tuck your tailbone. Inhale, Drop your belly, Open up your heart, Look up. Help you Exhale to round your back, Tuck your tail, Look down. Do 3 more with your own rhythm. Moving slowly, Mindfully. Inhaling to cow. And exhaling to catch. Okay, And it's the last one. Then when you're ready, Bring your knees as wide as the mat, Bring your big toes together, Push your hips back towards your heels. We're going to come into child's pose here and we're going to hold this pose for a little bit over five minutes. Make sure you're in a child's pose where you can stay in stillness. So you can have a pillow or a bolster in front of you and just gently rest your upper body on your crotch. If it feels good, You can bring your forehead down. And then a block for your map. If you're on a bolster, It may feel good to turn your head. To one side. So taking a few moments here to really find a place where. You can stay in stillness. So it may feel good to bring a blanket under your hips, Your thighs. Your hips may be lifted a little bit more. Make sure your elbows. Resting on the mat. Shoulders are soft. Making any movements, Adjustments. Anything you need to get really settled and comfortable. Feeling heavy and grounded by the mat. And see if you can let go of any part of your body that's holding on to you. Really allowed a man to. . . Support you. Allowing gravity to pull you towards the mirror. And when you're ready, Coming to stillness. Some finding stillness. Softening your gaze, Closing your eyes. Solving your jawline, Forehead. Come to your breath. There it is. And your breath feels. Compared to the beginning of the practice. Feeling your body expand. Thanks for breathing. And soften and let go as you breathe out. You as you breathe. It's good for you. So we'll do a layer now. That's it, You're all done. The top of the inhale. All right. Thank you for your second. You're going to pause at the end of your exhale. Before your body starts to shudder up again. Awesome, Tom. All right, Let's see. You can bind such to your day. And we bring our awareness back to the heart. A positive impact. Today. For a minute. The body feels. The top of your head. And if you don't want to, I understand. A little bit in here for treatment. Feel this if your body is maybe opening up a little bit. Test your palms. A little bit deeper into child's bones. Push your hips back a little bit more. Reach your arms forward. Like your heart closer. Thank you very much. Breathing. Another comfortable place in the body where we can stay in stillness. If you're making any adjustments. I realize that. Disappearing. Let's go there. At this point. Back to your breath. Have a nice day. No, It is. Sensations in the body. Thank you for your time. That's correct, I get that. Don't overthink going to the polls. Don't even try. Just do it for about a minute or longer. This is the urge to move. See if you're starting to. Okay, So I'd love to. Goodbye. If you feel that, Know that that's completely normal. And. . . Allow yourself to be here. Allow yourself to experience this moment with me right now. Okay, Deep breath in. Take a long breath. Along the way. See? Slow exhale. And slowly, We're going to start to come out of the palms. And move your props aside if you have them. Bringing back to tabletop. And spread your fingers wide. Wrists and your shoulders. Knees under your hips. Just start to make circles. With your hips. In your direction. And a needle there. And just seeing how your body feels, Stretching like. With your hips here, Any movements in your hips and in your spine. I feel good after holding child's pose. Come back to tabletop. Roll your belly towards your spine. On your next inhale, You're gonna reach your left arm all the way up. Then as you exhale, Cross it under the right. Yeah. And put your shoulder and the side of your head down either on the mat or you can use Hello. Head on top of the pillow. Allow your shoulder to rest gently on the mat. And really being mindful of how this feels in your neck. And your shoulder, Make sure there's no pain or discomfort. We're not going to be here for too long. You can keep your right hand in front of you. You can bring your hands on top of the left arm. And then just gently press your left hand over your head. Feeling the stretch in your left shoulder. In your heart center. In your lower back. Breathing here. And a lot of people. This should feel really good in your shoulders. If it feels uncomfortable, Just invite the pose. Take a deep breath in. Exhale all the air out. Bring your right hand on the mat if it's not there already. On your next inhale, You're going to reach your left arm all the way up. And then exhale, Come back to tabletop position. Just pausing here, Noticing. Collect thoughts in your body. And when you're ready, Moving to the second side. So inhale, Reach right arm all the way up. And then exhale to cross it under the left, Bringing the right shoulder inside of your head. The mat which will reach to the pillow. Allow your shoulder to really rest. Left hand can stay in front of you to bring yourself a great home. Just gently press it away. Feeling the stretch in your right shoulder. Being mindful of. Of the skills in her life. Put your lips in pain. Breathe. Slowly bring your left hand over the mat. On your next inhale, Reach your right arm all the way up. The next batch. The tabletop position. Good. From here. . . Sit back on your chair. Your heel. Sitting in a kneeling position. This doesn't feel right in your knees. Come to a comfortable sitting position. You can always take on a block. Pause in here for a few breaths. Soften your shoulders, Down your back. The tip of the chin to the back of your neck as well. E. Perfect. Well, That's actually what's going on. All right. Oh, It's like the moon. From here slowly, Make your way to your belly. So we're just going to come down. To work that niche. Stack your hands and then bring your forehead down. So coming to crocodile pose, You can walk your feet. Wider or longer. This is a back bend. Follow suit. Noticing how this feels in the lower back. Maybe shaking your head gently. And allowing any tension to release from the lower back. See if you can soften your shoulders away from the ear. And just pause here. And here we're going to go into Sphinx Pose. So. Start to bend your elbows, Bringing your elbows under your shoulders. Spread your fingers wide, Your forearms are parallel. Then you can walk your feet. Wider or closer together. So the closer your feet are together, And the more you can feel this in your lower back. And watch us succeed. So you get to a place where. . . You're comfortable enough that you can stand still there. Make sure that this isn't too much. And if it is. . . You can come back to crocodile with your hands stacked and forehead on your head. We're going to be here for a little bit, So if you want to use a prop, You can bring a pillow or bolster under your belly to help you stay up. Thank you. A stance position where you can. Really let go, Allowing your mat and your thoughts to hold you. If it feels good in your neck to hold your head up. If you want to print something on your forehead. Bye. Perform it to rest gently. And block. So taking a few moments here to get silent and comfortable. And six bows. When you arrive, Find a place there. You're at your edge. Feel something in your body. Sloppy. It's been great. To that you can grab here. For two days. Please pause. Watching the videos, Which are on the podcast. Bring your awareness back to the ground. Noticing the breath on the in and out of the nostrils. And just seeing your body expand as you breathe in. Embracing the power of that guitar. Feeling the body soften and settle as we breathe out. Be aware of the pause at the bottom before you start breathing again. Continue breathing here. Let's go. And you realize that your mind has wandered. Be really kind and gentle to yourself. We knew we were going to stop. In your next meal. We hope that you'll stay together. We've been here for a few minutes now. So if you feel the need to back out of the form. Moving a little bit deeper. Do that. Really mindfully, Slowly, Making adjustments back. Nature. Be walking your feet closer together. Go a little bit deeper into the poem. Knee, Big bend. Walk the dog with your hands backwards, Forehead on your hands. Maybe you want to go. . . Into seal pose. So starting to lift your elbows off the mat. Walk your hands forward. Spread your fingers wide. And so your hands are wide. I'll come back in a minute. That was my favorite part. And the shoulders stop. It's very, It's very exciting. And deeper back bend. Just being really mindful. To move here. And it's too much. Get it back there with a seal or something. You can walk your feet wider on the mats. You can maybe start to bend your knees, Bringing your toes together. Wherever you are, Allow your shoulders to soften. And all your heads. And your neck to be comfortable. Maybe resting your head. At their parents. Joining the back bend. Where you can pull the hair. We're going to stay in stillness for another five minutes here, So take as long as you need. To get really comfortable and settled. Find a place where you can feel the pose. Be comfortable enough to let go. Staying focused. Find that spot. Come back to your breath. I agree. You may notice that. Your mind starting to wander. You You can start to feel impatient, Frustrated. Of being here with us all. Or if I can take the normal, Satisfied feeling from that. You can allow yourself to come back. Allow yourself to be here. Thank you. Waiting for you. You Take a deep breath in. In the law of my hands. One, Two, Three. And light. If you're in semen. Start to walk your hands back on the mat, Coming back to stay in this pose. Moving really slowly. Move your palms to the side. And come back to your body. And slack your hands. Bring your forehead down, Wash your hands. And just gently start to shake it up. Like the sides, Releasing that tension from the lower back. In and back and forward. For a long time. It's really working. Slow, Gentle movements. Noticing how. It feels so good. You can maybe bend your knee. You can shake your feet from side to side. When you're ready, Bring your hands to the mat and push yourself up to a tabletop position. Walk your knees forward and sit back. Stay tall. You can sit out a plug. It looks like in this pattern. Soften your shoulders, Down your back. Lengthen your spine. Notice how your body feels. Feel your legs inhale, Fill you up. Notice the palms of your hands. And then feel the air as it leaves your body as you exhale. Our next posture is camel pose. This is a pretty. Advanced posture. If you have blocks, You may use them. And if moving into Camel is not right for you, You can sit here. And just breathe. If you want to try it out, You can start by. . . Moving on to your knee. And it may feel good to roll up your mat or bring a blanket under your knees. To start. And then bring your hands to your hips. We're not going to hold camel for too long, But we're going to move into various postures a couple of times. So you can find a place where you can stay and hold. So. . . Standing here. Softening your shoulders down your back. And you can start to lean back. And just bring your hands on block. So moving back, Bring your hands on block. And really opening up your hearts. If you don't have blocks, You can sit back on your heels and just lean back with your hands. This should have been the first posture. So sitting back. Hands on the mat, Your fingers can point forward to the side or back. Wherever you are, You're opening up your heart, Leaning back. Just like type of the chin, So the back of your neck is still long. And sharing of your story. If you want a little bit more, You can start to lift off your heels and bring your head Just keeping your spine long, Your chin tucked. Your heart. On to your job. And your kids. And you want to move into. Full Camel Pose. You can keep the feet flat on the mat or tuck your toes. And start by bringing your hands on your lower back. Start to move your hips forward and lean back. And then again, Hands can come to blocks or they can come together. Continue to push your hips forward. Opening up your hearts. And keeping your chin tight. So we're going to hold whichever variation you pick. For about a minute and a half. So if you're in a place where. It's not comfortable to hold that one. Just move back. You can take any of the three variations. Thank you. Year. Or four chemicals. Kitty Robin. In the exam. Soften your gaze. That's a new job. And breathe. Feel your body expand. That's really good. See if you can let go of one thing or not two. Bye. Long breath out. All right. And exhale. My big one. Really slowly and start to Goodbye. To a kneeling position. Moving really slowly and mindfully. Sitting here. The long spine. Known as There's a rush of energy. Down towards your legs. And just feel it in your body. Deep breath in. All right. Now from here. It may feel good to come to Child's Pose. So you can bring your knees back a distance apart or keep them together. And just bring your forehead down. Either on a mat or on a block. You can reach your arms forward or back. Feel good to just pause here in child's pose, Maybe locking your head from side to side, Massaging the forehead. So. . . This is a big counter pose. That's pretty much it. And then when you arrive at the. . . Walk your knees forward, Come out, Come to a seat. Your legs in front of you, Feet flat on the mat, And then bring your feet mat distance apart, Bring your hands behind you, Fingers pointing forward, And just gently rock your knees from side to side. So this also should feel like a really good release. Your lower back and your hips. Just moving mindfully. Bring your feet together. Walk your feet towards you, Hug your knees in. Give yourself a big hug, Maybe bring your forehead to your knees. Pause here. Thank you for voting. Everything it does for you. Of all the places. And slowly make your way to your back. Being really mindful. Moving slowly. And then keep your knees bent, Feet flat on the mat. Just lift your hips up and see if you can tilt your hips forward a little bit and ground your lower back. This should feel really good. Pass through the back bend. You can pause here with your hands resting on your belly for a little bit more weight. Feeling the ground under your hips. And you're responding. Allow your shoulders to soften away from your ears. A slight tuck of the chin so the back of your neck is open. So you can get this in support or you can allow your feet to come back distance and allow your knees to fall in order. Take a deep breath in, Feel your belly expand. So breathe in. Hold at the top. And exhale all the air out. Empty, Empty, Empty. One more. And pull that over. We're going to do three more like that. Deep exhales. Feel your body and belly expand. Home. Exhale, Let it go. Empty all the air out. And hold. And can't fill up. All at the top. Exhale to empty. Yes. Our next posture is supported bridge pose. So. You can stay here with your feet flat on the mat, Your knees bent. And just roll your shoulders out there. Opening up your heart. Lengthening your spine. Thank you very much. And just pause in here. In your games, In your life. If you want. A little bit more. You can maybe bring that flow or bolster of your hips. Just allowing your hips to rest. Just elevating your hips a little bit being really mindful to on your lower back so you don't want to round your back here you know your spine to be neutral so moving your pillow or bolster in a place where your lower back is feeling That's a good one. Again, Rolling your shoulders under. Holding here with your arms by your side. Or if you want to go up a little bit. Or you can use a block under your feet. We have it. So we're using that column. Louis say. Alright. The medium height. I'm not moving to the tallest peak of your block. You can. Then stroll your shoulders under, Bring your arms by your side. And walk your feet wherever it feels good. So closer or further away from you. Making it wider on the mat, Closer together. So finding your variation of supported bridge. Wherever you are, Whether you're all the way down on your back. Hips are on a pillow or on a block. We're in a heart opener. Making sure that you move your chin. In a way that you can breathe naturally and comfortably. You're not restricting. Thanks for watching. Solve for your job. Stop for a few days, We'll close you away. Notice if there's any part of your body where you're holding on to that you can soften just a little bit. It's your fingers, It's your toes. Maybe it's your forehead. And then come to stillness, Pausing. In this pose. And breathing. Feeling your breath and your body. Feeling your body expand. To breathe in. Noticing the pause at the top. And feeling your body, Soft and inspired. That's a great act. All right, That's the end of that one. I'm going to give you to the lawyer. About five minutes, So. If at any point where you are doesn't feel right, You can back out. And adjust. Test. Just the height of your hips. For making any adjustments. Oh, That's it. Thanks. Or what's actually necessary. Making that decision for yourself. I'm going to put the hair somewhere. She was a very equal, Wonderful person. Yeah. A little exposed, A little blocked there. More anxious. It's over. And I'd like to see you speak to that. Allow yourself to feel safe. And pause and breathe into any sensation. Yeah, That's right. The pauses, Right? For you. Into a place of peace. So. And why it says to move away. Be really kind to yourself. Bring it back. And we'll be back to you next time. And I would like to settle at the top. I don't know what that expects to happen. What we're going to explain to you. 10 seconds, Yeah. Allow your next inhale to be a little bit deeper. Next, Exhale to be a little bit longer. Deep breath in. Long breath. One, Two, Three, Four. Cool. Go really slowly, If you have a prop under you. Lift your hips up just a little bit. So I just thought, Okay. Just really slowly from the top of your spine. And your hips, Lats, Back to your chair. I resist the urge to talk to you anything. For us here. You are at sea. Their heads. The back, The shoulders. Okay. Feel how stable. Supporting it. Slowly bring your feet back distance apart and just gently walk your knees from side to side. And then we're back. Let it go. Okay. A lot. We're just going to let it work. And then come back to center. Now if you want to hug your knees in, You can do that. Bring your knees up to your chest and just gently walk. Or make circles with your knee. In what direction. This is Eric. When you're ready, Bring your feet flat on the mat. I'm just gonna move into a supine twist. If you want to bend your knees, You can cross your right leg over the left and then lift your hips up to the right side and allow your knees to fall to the left. If crossing your legs doesn't feel right, You can just stack your knee and let your knees fall to the left. Now if you're like me, Your knees are probably lifted off the mat. And if they are, You can bring a block or cologne, Something to support your legs so you can really let go. Wherever you are, Let your shoulders be really heavy. So ground your shoulders. If you need to bring a blanket, Bring your mat up to you. You can bring a blanket under your shoulders. You can have your arm. It started to. . . Either side in a T. You can come to cactus arms or you can reach your arms overhead if that feels good. Or if you reach down with your right hand and grab your foot through your toes and bring your left hand on top of your right thigh. Let's put a little bit more weight. Making sure your shoulders are still grounded. Maybe make turning your head to the right if that feels good. Good, Into cat pulling exhale. Soften your gaze. Soften your jaw. On Fridays. We won't be here for too long. Just allow your body to settle in a few breaths. Feeling this twist in her body. After all the backbends and heart openers that we did. Is ringing out your spine. Moving it in a different direction. And make you learn with me. And feel some tension. They feel that you're not quite letting go and allowing the pain to settle. Deep breath in. Long breath. One more left. Deep inhale. For next time. Slowly let go of your foot if you're holding on to it. And start to come out of the pose. So bring your knees back to center. Come close to your legs with the palms. And then lift your hips up and tilt your hips forward. Lowering your spine on the mat, Just pausing here. For a breath or two. And when you're ready, Moving to the second. So, Yeah. If you want to cross your legs, Left leg over the right leg. Lift your hips up to the left and allow your knees to fall to the right. And again, Bringing your bolster, Pillow, Blocks under your leg. To allow them to soften. Adjust your shoulders so they're dry. And decide where you want. You have around two minutes. On your side. Thank you. Thank you very much. Or maybe we come to. . . Really exhale, Reaching down with your left hand. Grabbing somewhere. Maybe Brandon. The right hand onto the top one. Maybe turn your head to the left. That feels good, Doesn't it? Just breathing air. Softening. Notice as we come towards the end of our practice. If you're finding it a little bit hard to settle. Thank you for studying to think about the rest of the day. Yeah. Notice if you're complete. It's a cool laptop. And a great start. Either way. It's not all that bad. So, Thank you. Next. For your awareness to the next edition. And let go of the next action. And slowly let go of your foot and hold on to it. Powerful pose, Really slowly and mindfully across your legs and your palms. And just pause with your spine grounded, Your feet flat on the mat, Arms by your side. And we're going to get ready for our final resting posture. So if there's anything else your body needs here. Speak to you. Maybe you want to have the baby pose. Maybe you want to hug your baby. With this toy. And you want to come to an easy inversion, Extending your legs. Towards the ceiling. And when you're ready. Settle. To stillness for our final resting posture. Grabbing any props or any. . . Layers, Blankets, Pillows, Anything you need. To really get comfortable and settled here. So I'm gonna come back to supported fish. So finding a bolster. Under my spine. You can come to Shavasana with your. . . Line on the back. You can have your knees bent if that feels better, And your lower back. You can have a gold star here. You can have your life extended long. So taking a few moments to try. What feels really best for them. Bye. Allow your legs and your hips. To be heavy and grounded. Your arms by your side. Palms, Face up, Feet nice and gently come to bed. Soften your jaw and allow your tongue to fall away from the roof of your mouth. Soften the muscles of your face, Your eyelids. Allow your eyes to gently close. And then scan from the crown of your head all the way down to your fingers and your toes. As soon as if there's any part of your body that you're still holding on to and getting involved in the mechanism. Allow your body to rest. Posture. It can be naturally and it can be a practice. I can't see. It's a long way. Deep breath in. Or relax. Explore what you need to start to do, Then suddenly you'll be right back to your body. Moving your shoulders, Your toes for the rest. Very cool. Maybe gently walking your head from side to side. When you're ready, Bend one knee. And then the others. And being mindful of your problems. Roll onto your right side. In a fetal position using your bottom arm as a pillow. To your toes. After corpse form. Reminds us that after every ending. . . To every part. There's a new beginning. When you're ready, Slowly push yourself up to a comfortable seat. Sitting with your spine tall. Your next stretch, Chin parallel to the mat. Soften your gaze, Close your eyes if that feels good. Bring your hands by your side. As you inhale, Reach your arms all the way up. Palms touch overhead. And exhale to bring your hands to your heart. And bow your head to your head. And thank yourself for coming to your mat today, For spending this time for yourself and for your practice. Thumbs to your third eye, The space between your eyebrows, May your thoughts be kind. Thumbs to your lips. May your words be caring. Comes to your heart center. Your heart be filled with love and gratitude. Thank you for practicing with me today. Namaste.