Sitting tall.
With your spine straight,
Chin parallel to the mat.
Feeling your hips grounded.
I'm here.
Soften your gaze or close your eyes if that feels good.
And begin to arrive here.
Coming to your breath.
Notice how your breath feels.
Without trying to change it,
Just notice the quality of your breath.
Feeling the breath in your body.
Taking a few cleansing breaths here together.
Take a deep breath in through your nose.
And then open your mouth and sigh it out.
Two more like that.
Deep inhale through your nose.
And open your mouth.
Let it go.
One more,
Deep inhale.
Exhale,
Sigh it out.
Now continue breathing deeply in and out of your nose if that feels comfortable for you.
And just bring your awareness to your body.
Notice.
How your body feels today.
Notice if there's any part of your body that's maybe a little tight or sore,
A little bit more loftier in practice.
And just being mindful of that.
If anything I say during practice doesn't feel right for you,
Please don't do it.
Let it go and take a rest in a posture that works for you.
And then join me when you're ready.
Bring your hands by your side.
As you inhale,
Reach your arms all the way up.
Palms touch overhead.
And then exhale to bring your hands to your heart.
Bow your head to your head.
And think of one thing that you're grateful for today.
Now slowly make your way to your hands and knees,
Coming to a tabletop position.
Bring your wrists under your shoulders,
Knees right underneath your hips.
Toes can be tucked or tops of the feet to the mat.
Spread your fingers wide,
Pull your belly towards your spine.
And you're going to look straight down so the back of your neck is long.
Moving through some Cat-Cows.
As you inhale,
Draw up your belly,
Open up your heart.
Exhale to round your back,
Tuck your tail,
Look down.
Inhale drop your belly open up your heart look up Exhale to round your back,
Tuck your tail,
Catch your breath.
One more inhale and exhale.
You can come back to tabletop,
Extend the right leg back,
Keeping the toes on the mat,
Just walk back and forth a few times.
Notice how this feels in your ankle,
In the back of your leg,
In your wrists,
In your shoulders.
You And then from here,
Drop the right heel down.
So we're coming into a side plank variation.
You're going to bring your right hand to your right hip.
And spread your left palm,
Fingertips on the mat.
Stay here or you can extend your right arm up.
Stacking your shoulders,
Maybe look up if that feels good.
Stay here or you can reach your arm overhead.
Feeling the stretch from.
.
.
Your right foot all the way up to your fingertips.
Deep breath in and out.
Exhale,
All the way around.
Slowly lift your arm up.
And then come back to tabletop position.
Inhale to drop your belly,
Open up your heart.
Exhale to round your back,
Tuck your tail,
Look down.
Inhale to cow.
Exhale to catch One more inhale.
And exhale.
It back to tabletop.
And then extend the left leg back this time,
Keeping the toes on the mat,
Just rock back and forth again,
Just noticing how this feels in your body.
And then when you're ready,
Drop the left heel and you're gonna bring your left hand to your left hip.
Coming into a side plank variation stay here or reach your left arm all the way up maybe look up towards your thumb if that feels good or you can look down to the side Deep breath in.
Exhale,
All the air out.
Stay here or you can reach your arm overhead.
Feeling the stretch.
Left side of your body.
Good.
Deep inhale.
Come back to center as you exhale and come to tabletop position.
Knees as wide as the mat,
Big toes together.
Push your hips back towards your heels.
Coming to Child's Pose.
Finding a child's pose where your shoulders are comfortable,
Your head is resting on the mat or on a block.
Your hips moving towards your heels.
Feel your body expand with the next inhale.
And then soften and let go as you exhale.
Deep breath in.
Long breath out.
And slowly make your way to tabletop.
Bring your knees under your hips,
Walk your hands forward,
Tuck your toes under,
And then push your hips up and back,
Downward facing dog.
So first down dog of our practice you can bend one knee and then the other walking your dog any movement that feels right here in your body.
Feeling it out,
Noticing how your body feels.
You can stay in stillness,
Keeping your knees bent,
Pushing your hips up,
Spine straight,
Your head is heavy.
Maybe nod your head yes,
Shake your head no.
Good.
Deep breath in.
Long breath out.
Good,
Next inhale,
Lift your heels,
Bend your knees,
Look forward.
As you exhale,
Slowly step to the top of the mat,
Coming to a forward fold.
Feet are hip distance apart.
And you're just hanging over your legs so you can have your knees bent as much as you need so you can bring your belly towards your thighs.
Fingertips can stay on the mat.
They can come to blocks.
You can grab opposite elbows You can stay in stillness or maybe bend one knee and then the other Gently rocking from side to side,
Letting your head be heavy.
It allowing gravity to Pull your spine.
And decompress.
Bring your hands to your shins and you inhale,
Halfway lift,
Lengthen your spine.
And then exhale to fold forward,
Over your thighs.
Two more like that,
Inhale to halfway lift.
Exhale to fold.
One more inhale.
And exhale next inhale come all the way up reach up palms touch overhead And as you exhale,
Bring your hands to your heart.
And then stand tall in Mountain Pose at the top of your mat.
So standing tall with your feet hip distance apart,
Pressing the four corners of the feet to the mat.
You can lift your toes up,
Just notice how that feels in the bottom of your feet.
Inhale to roll your shoulders up towards your ears.
As you exhale,
Down your back,
Open Soften your gaze or close your eyes.
And just pause here and melt it.
Breathing deeply.
Inhale,
Reach your arms all the way up.
Exhale,
Bring your hands to your heart center.
Two more,
Inhale.
And exhale.
One more like that and he'll reach up Exhale,
Bring your hands to your heart.
Good.
Now moving through some half sun salutations.
Inhale to reach up.
Exhale to fold forward over your thighs.
Bring your hands to your shins,
Halfway lift,
Inhale.
Fold forward as you exhale.
Next,
Inhale,
Come all the way up,
Reach up,
Palms touch,
Overhead.
And exhale to bring your hands to your heart.
And help reach out.
Exhale to fold forward.
And see your shins halfway lifted in.
Fold forward as you exhale.
Inhale to come all the way up,
Reach out palms up.
And exhale,
Head to your heart center.
One more like that.
Inhale to reach.
Exhale slowly.
Inhale,
Halfway lift.
Exhale,
Fold forward.
Good,
Inhale,
Come all the way up,
Reach up,
Palms touch overhead.
And as you exhale,
Bring your hands to your heart center,
Pausing again in Mountain.
Just noticing if anything has shifted in your body,
In your breath.
In your energy.
Deep breath in.
Exhale,
All the way out.
Good.
Inhale,
Reach all the way up.
Palms touch overhead.
As you exhale,
Fold,
Fold,
Fold for your sides.
Transitions halfway lifted.
Fold forward as you exhale.
Plant your palms.
And then step it back to plank pose.
You can stay here or you can drop your knees.
Wherever you are,
Pull your belly towards your spine.
Take a deep breath in.
And a long breath out.
Good.
One more inhale.
And then exhale,
Drop your knees.
Inhale,
Drop your belly,
Open up your heart,
Look up.
As you exhale,
Round your back,
Move your hips back towards your heels,
Coming to Child's Pose.
Inhale,
Come forward,
Drop your belly,
Open up your heart,
Look up.
As you exhale,
Tuck your toes,
Push your hips up and back,
Downward facing dog.
Good,
Deep breath in.
Long breath out.
Next,
Inhale,
Lift your heels,
Bend your knees,
Look forward.
Exhale,
Slowly make your way to the top of the mat,
Coming to a forward fold.
Hands to your shins,
Halfway lift,
Inhale.
Fold forward as you exhale.
Inhale to come all the way up reach up palms touch overhead Exhale,
Hands to your heart center.
Inhale,
Reach.
Exhale,
Fold.
Halfway lift as you inhale.
Fold forward as you exhale.
Plant your palms.
Step it back to plank.
Knees up or down.
Take a deep breath in.
Exhale,
Slowly drop your knees.
Inhale,
Drop your belly,
Open up your heart,
Look up.
Exhale to round your back,
Move to Child's Pose.
Inhale,
Come forward,
Drop your belly,
Open up your heart,
Look up.
Exhale,
Tuck your toes,
Push your hips up and back,
Downward facing dog.
Take a deep breath in.
Long breath out.
Next inhale,
Lift your heels,
Bend your knees,
Look forward.
Exhale,
Slowly make your way to the top of the mat,
Coming to a forward fold.
Has your shins halfway lifted now.
Fold forward as you exhale.
Inhale,
Come all the way up,
Reach up,
Palms touch overhead.
And exhale,
Bring your hands to your heart center.
And allergy.
Exhale to fold.
Extensions,
Halfway lift,
Inhale.
Fold forward,
Exhale,
Plant your palms,
Step it back to plank.
Good.
Knees up or down,
Take a deep breath in.
Exhale,
Slowly drop your knees down.
Inhale to drop your belly,
Open up your heart,
Cow pose.
Exhale to round your back,
Push your hips back towards your heels,
Child's pose.
Next,
Inhale,
Come forward,
Drop your belly,
Open up your heart.
Exhale,
Tuck your toes,
Push your hips up and back.
Downward facing dog.
Good,
Take a deep breath in.
Long breath out.
Good,
Next inhale,
Lift your left heel off the mat,
Toes pointing straight down.
Good,
Three-legged dog.
You can stay here or if you like,
You can bend your knee and stack your hips.
It.
Pushing your right heel towards the mat,
Lifting your left knee up.
Take a deep breath in.
Then as you exhale,
Bring your left knee towards your nose,
And then drop the foot to the top of the mat.
Good.
So coming to a lunge,
And then you can drop the back heel down.
So coming to a warrior two stance here.
So adjust your feet as much as you need.
You can walk your feet wider apart.
You have a heel to arch alignment.
And then when you're ready,
Windmill your arms all the way up,
Coming to a warrior two.
Make sure your shoulders are stacked over your hips and your shoulders are facing the long edge of the mat.
Good.
Front knee is bent right over your ankle.
So if it's going past your ankle,
It just means you can have a longer stance.
And then look inside your knee.
You should be able to see your big toe.
If not,
You can move your knee towards the pinky toe side a little bit more.
And if you like,
You can extend your arms front and back.
Warrior II.
Gaze us off over the left fingertips.
Happy birthday.
And moving with our breath,
As you inhale,
Start to straighten the front knee,
Reach your arms all the way up,
Maybe look up.
And then exhale,
Come back to warrior two.
Inhale,
Straighten your knee,
Reach up,
Maybe look up.
Exhale,
Warrior II.
One more like that,
Inhale.
And exhale.
From here,
Flip your left palm up,
Bring your right hand to the back leg,
And then as you inhale,
Reach up and back.
Coming to peaceful warrior.
You can look down towards your right toes,
You can look up if that feels good in your neck.
Front knee still bent.
Good.
Take a deep breath in.
Long breath out.
And from here,
Slowly come back to warrior two.
And we're going to move into a side angle pose.
So you have different options for this one.
You can bring your elbow to your left thigh.
You can bring your left hand down to the mat or to a block.
Your right hand can stay on your hip or you can reach it all the way up.
Good,
Check your front knee,
Make sure it's still bent and over your ankle.
Now you're pressing the back foot.
Down to the mat,
Back leg straight and strong.
Good,
Shoulders stacked.
Maybe look up towards your thumb if that feels good.
You can stay here or as you inhale,
Open up your heart.
As you exhale,
Reach your arm overhead.
Feel the stretch on the right side of your body.
Pressing the outer edge of the right foot down reaching your right fingertips forward deep breath in Long breath out.
One more inhale.
And then exhale,
Slowly come back to warrior two.
Good.
Slowly start to straighten your leg.
That should feel really good.
Right hand on the back leg.
As you inhale,
Reach your left arm up.
Good.
Coming to reverse triangle.
Deep breath in.
And then exhale,
Reach your arms front and back.
We're gonna move into triangle pose.
So if you like,
You can start to heel toe,
Heel toe the back foot in just a little bit.
Shortening your stance and then when you're ready,
Reach your left fingertips forward and move your hips back.
When you can't reach anymore,
Your hand can come down to your leg,
It can come down to a block on the inside or outside of your foot.
You reach your right arm up.
Trikonasana,
Triangle pose.
Good.
Both legs straight and strong,
Being really mindful of how this feels in the back of your left leg.
You can have a slight bend in your knee if you need.
You can look up towards your thumbs if that feels good.
Take a deep breath in.
Long breath out.
One more inhale.
And exhale slowly,
Bend the front knee,
Bring both hands down,
Coming to a lunge.
So hands either side of your body and find foot.
You're in a lunge.
From here,
Plant the right paw.
We're coming into a twist.
So keeping the right,
The left knee over your ankle,
You can bring your hand to your hip or you can twist to the left and then reach your arm up,
Stacking your shoulders.
Good.
Deep breath in.
Long breath out.
Stay here or if you like you can reach your arms overhead.
Good.
Inhale here.
And exhale,
Slowly bring your head down.
You're gonna step it back.
Plank Pose.
Knees can be up or down.
Wherever you are take a deep breath in And as you exhale,
Drop your knees.
Good,
Inhale to drop your belly,
Open up your heart,
Look up.
Exhale to round your back,
Move your hips back towards your heels.
Into child's pose.
Next inhale,
Slowly come forward,
Drop your belly,
Open up your heart,
Look up.
As you exhale,
Tuck your toes,
Push your hips up and back.
Downward facing dog.
Good.
Just pausing here in Down Dog.
Bend your knees as much as you need.
Push your hips up.
And just notice your breath,
Notice how you feel.
See if you can slow down your breath,
Deepening your inhales.
Lengthening your exhales.
Deep breath in.
Then a long breath out.
Good,
One more inhale.
And exhale.
Good.
From here,
As you inhale,
Lift your right heel up this time.
Good.
So your toes pointing down.
You can stay here or you can bend your knees,
Stacking your hips,
Coming to three-legged dog.
You can drop the left heel down.
Good job.
Deep breath in.
Maybe lift your knee up a little bit more.
And as you exhale,
Bring your knee towards your nose.
And step it forward to the top of the mat.
Good.
Getting ready for Warrior II on this side.
So dropping the back heel and then checking your feet,
Making sure you have a heel to arch alignment,
And then bending the front knee.
Good.
Making sure the front knee is over your ankle.
When you're ready,
Windmill your arms all the way up,
Coming to Warrior II on the second side.
Good.
When you get here,
Make sure your knee isn't going past your ankle.
If it is,
Just walk your foot forward a little bit.
Look inside your knee.
You should be able to see your big toe.
If not,
Just open up your knee a little bit.
Shoulders over hips,
Reach your arms front and back,
Gaze soft.
Over your right fingertip.
Warrior 2.
Standing straight and strong,
Back leg straight and strong.
It.
Now moving with our breath,
As you inhale,
Straighten the front knee,
Reach your arms up,
Maybe look up.
Exhale Warrior 2 Two more like that.
Move with your breath.
Inhale to reach up.
Exhale warrior two One more inhale.
And exhale.
Flip the right palm up,
Bring the left hand to the back leg,
And then reach your right arm up and back.
Peaceful warrior.
Good,
Looking back towards your left toes.
You can look up if that feels good in your neck.
Good,
Front knee still bent.
Deep breaths in.
Long breath out.
Come back to warrior two and we're going to move into side angle pose so right elbow can come to your right thigh you can bring your hand to the inside of your foot you can bring your hand to a block Good.
Stay here with your left hand on your hip,
Just stack your shoulders or you can reach your arm all the way up.
Good.
Back leg straight and strong,
Pressing the outer edge of the left foot to the mat.
Front knee still bent.
You can look up.
Make sure your neck is comfortable.
Stay here,
Or if you like,
Inhale to open up,
And then exhale,
Reach your arm overhead.
Good.
Feeling the stretch on the left side of your body from the left foot all the way to your fingertips.
Breathing deeply.
Inhale arms go up and then exhale slowly come back to warrior two and start to straighten the front From here,
Bring your left hand to the back leg,
Reach your right arm up.
You can look up.
Eat the nail.
And exhale.
Good.
We're going to move into Trikonasana.
So if you want,
You can shorten your stance a little bit.
Both legs straight.
Reach your arms front and back.
Good.
Reach your right fingertips forward,
Hips move back.
When you can't reach anymore,
Your hand comes down to your leg,
To a block,
Or to the floor.
And then stack your shoulders,
Open up your heart,
Reach your left arm up.
Good.
Triangle pose.
Look up.
I love you.
Whatever feels right in your body.
Breathing deeply.
Take a deep breath in.
And then exhale slowly,
Bring your hands down,
Bend the front knee,
Pivot onto the back toes,
So hands either side of the front foot,
Coming to a lunge.
So you can adjust your stance,
Front knee still over your ankle.
And then when you're ready,
Coming into our twist.
So left palm down.
Right hand can come to your hip or you can reach it all the way up.
Good.
Check the front knee,
It wants to move away from you,
See if you can bring it towards your body.
Stay here or if you like inhale to open up.
Then exhale,
Reach your arms up.
Overhead towards the front of your mat.
Feeling the stretch in your body.
Take a deep breath in.
As you exhale,
Slowly bring your hands to either side of the front foot.
And step it back to plank pose.
Your knees can be up or down in plank.
Wherever you are,
Pull your belly towards your spine.
Take a deep breath in.
Exhale,
Drop your knees.
Inhale to drop your belly,
Open up your heart,
Look up.
Exhale,
Round your back and push your hips back towards your heels.
Good,
Moving to.
.
.
Child's pose pausing here Your arms can reach forward or you can bring your arms back if that feels good.
Allowing your shoulders to round towards the earth.
Letting your forehead rest on the mat or on a block.
Soften your gaze or close your eyes and just come back to your breath.
Notice how your breath feels.
And see if you can slow it down Take a deep breath in.
And a long breath out.
Good slowly start to come back to tabletop and then walk your knees forward cross your ankles And sit back.
In a comfortable seat.
Sitting tall,
You can bring a pillow,
Folded up blanket under your hips just to tilt your hips forward a little bit.
And just pausing here in a seated position.
Deep breath in.
Long breath out.
Good.
From here,
You're going to extend the left leg long and bring the right foot to the inside of your left thigh.
Good.
Flex the left foot.
And then you're going to turn your torso towards your extended leg.
So a way to do that is bring your hands behind you,
Lift your hips up,
And just pull the left hip back a little bit.
Turn your upper body towards your extended leg,
Inhale to reach up.
Exhale fold forward So you're gonna keep your spine straight and you're gonna grab wherever is accessible.
So your leg your shin your ankle your foot And then with every inhale,
Your spine gets long.
With every exhale,
You fold a little bit closer to your leg.
You can have a slight bend in the left knee.
Breathing deeply in.
You can stay here or bring your right hand to the inside,
Sorry,
Left hand to the inside of your left leg.
You can grab somewhere on the inside and just turn towards the right side.
So right hand can come to your hip.
So you can come to.
.
.
A twist here,
Opening up your heart to the right.
Bend in the left leg.
Stay here or you can reach your right arm all the way up.
Overhead.
Doing this stretch on the right side of your body,
And you're trying to open up your heart to stack your shoulders.
Deep breaths in.
They're all weird.
Before we come back to center.
All the way up to a seat.
Bring your right hand behind you.
Point the front toes.
And as you inhale,
Start to lift your hips up,
Reaching your left arm up and back.
Back.
And you know,
Lifts yourself up a little bit more.
And then exhale slowly bring everything back down.
Extend your life long.
Shake your legs.
Your feet from side to side,
Letting that go on the side,
And moving to the second side.
So keeping your right leg long,
Bring the left foot to the inside of your right leg,
And you're going to turn your torso towards your legs,
Lifting your hips up.
Pull the right foot back.
When you're ready,
Inhale to reach up,
Exhale with a long spine,
Hinging from the hips,
Leaning forward,
And grabbing whatever feels accessible here.
And this side may feel different.
So maybe you can grab your feet,
Your toes,
Maybe your shin or your thighs.
With every inhale,
Your spine gets long.
With every exhale,
You lean closer to your left.
Stay here or bring the right arm to the inside of your foot.
Bring the left hand to your left hip.
Good.
Opening up your heart towards the left side.
Stay here or you can reach your arm up If it feels good,
Roll your shoulder open and reach your arm overhead.
Do what feels right on this side.
Good.
Deep breath in.
Take a long breath out.
Slowly come back to center,
Then come all the way up to a seat.
Left hand behind you,
Point the front toes,
And then as you inhale,
Lift your hips up,
Reaching your right arm up and back,
Maybe look back if that feels good.
And turn.
Inhale,
Lift your hips up a little bit more.
And then exhale,
Slowly bring everything back down.
Extend your legs forward.
Tap your knees down,
Shake your legs,
Let that go.
And then bend your knees and walk your feet close to you,
Giving yourself a hug.
Maybe bring your forehead to your knees.
And thank your body.
For everything it does for you.
For all the poses on and off the mat.
When you're ready,
Slowly.
Make your way to your back.
Coming to your back.
Keeping your knees bent,
Feet flat on the mat to start.
Good,
Bring your hands.
Somewhere in your belly.
Shoulder to shoulder.
Away from your ears,
Hips grounded,
Feel your back on your spine.
Feel the earth hold you.
Take a deep breath in.
Long breath out.
From here,
Bend your right,
Yeah.
Bring your right ankle to the top of the left leg.
So coming to a figure four here.
Flex your right foot a lot to protect your knee.
You can stay here or just gently press your thigh away.
Just being really mindful of how this feels in your knee.
Keeping your right foot flexed.
You can stay here,
Or if you want a little bit more,
You can start to lift.
The left foot off the mat,
Grabbing the back of your thigh or your shin.
Good.
Coming into a figure four,
Flexing both feet to protect your knees.
I'm just breathing here.
You can gently walk from side to side if that feels good.
Just stay in stillness.
Shoulders soft.
Deep breath in.
Long breath.
One more.
And then exhale slowly,
Bring the left foot down to the mat.
We're going to come into a twist.
So keep the right foot where it is.
And you're just going to drop your left knee towards the left side.
So coming into a twist,
And this brings your right foot to the mat.
If this doesn't feel good,
You can and stack your knees,
Just cross the right knee.
I'll bring them back.
You can reach your arms front and back.
Sorry,
Side to side,
Where you can reach your arms overhead if that feels good,
And your shoulders,
Wherever you are,
Ground your shoulders,
Maybe turn your head to the right if that feels good.
Here.
Deep breaths.
It's not all there.
Starting on all of the paws.
Bring your right foot down on the mat and just pause here.
We're brothers.
Before moving to the second side.
So when you're ready,
Flex the left foot,
Bring your ankle to the top of the right thigh.
You can stay here and just gently press your thigh away.
Be really mindful of your left heel.
If this is enough,
Stay here.
If you want a little bit more,
You can start to lift the right foot off the mat,
Grabbing the back of your thigh or your shin.
Wherever you are,
Allow your shoulders to be soft,
Away from your ears.
Rolling towards the box.
Flex both feet to protect your knees.
You can gently walk from side to side or stay in stillness.
Really mindful of how this feels.
Making sure there's no pain.
Slowly bring your right foot down to the mat.
We're going to come to our twist.
So from here,
Just dropping the right knee towards the right.
This brings your left foot to the mat.
Reach your arms side to side,
Round your shoulders,
Maybe turn your head to the left if that feels good.
Raising hair.
You Slowly come back to center.
And just bring your knees.
Towards your chest,
Giving yourself a hug.
Maybe gently rocking from side to side.
Maybe making circles with your knees in one direction and the other.
And then when you're ready,
Moving into Shavasana.
So grabbing any layers,
Any props,
Anything you need for your final resting posture.
You can keep your knees bent or extend your legs long.
You can bring a bolster or pillow under.
Your knees,
A pillow under your head if that feels good.
Wherever you are,
Let your hips be heavy.
Shoulders grounded.
Arms by your side,
Palms face up,
Fingers gently curled in.
Soften your jaw and allow your tongue to fall away from the roof of your mouth.
Soften the muscles of the face,
Your eyelids,
Allow your eyes to gently close.
And then slowly scan from the crown of your head all the way down to your fingers and your toes.
Notice if there's any part of your body that you can soften just a little bit more.
Allow your body to rest here and breathe naturally and take in the effects of your practice.
Take a deep breath in.
Long breath out.
One more deep inhale.
Full and complete exhale,
Let it go.
And slowly start to bring some movement back to your body.
Moving your fingers,
Your toes,
Your wrists and your ankles.
Maybe gently rocking your head from side to side.
When you're ready,
Bend one knee and then the other.
And roll onto your right side in a fetal position using your bottom arm as a pillow.
Slowly push yourself up to a comfortable seat.
Sitting.
With your spine tall,
Your neck straight,
Chin parallel to the mat.
Open your gaze or close your eyes.
Your hands by your side as you inhale,
Reach your arms all the way up.
And exhale to bring your hands to your heart center.
Bow your head to your head.
Thank yourself for coming to your mat today.
For spending this time for yourself,
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.
And thumbs to your heart center,
May your heart be filled with love and gratitude.
Thank you for practicing with me today.
Namaste.
