Ground & Flow - Full Hatha Yoga Practice (70min)

A breath-centered Hatha practice to ground your body and deepen your breath. We begin in makarasana (crocodile pose) and move through child's pose, table postures, deep lunges, downward dog variations, sun salutations, and a dynamic series of twists and stretches. The practice emphasizes awareness, breath, and subtle energy. We close with savasana. Suitable for all levels. (Originally streamed live on Insight Timer.)

Transcript

We're going to start lying down on the abdomen. So we're going to come into makarasana, Crocodile pose. So resting on the abdomen and then stacking the forearms and then resting the forehead down on the forearms. And then your legs could stay just as they are or if it was comfortable you could walk the knees about the width of the mat and then you can point the toes outward. That'll open the hips a little bit more. And you rest down, Relax your head, Relax your shoulders. We're going to stay here for a few minutes, Centering and starting to breathe in and out through the nose. And in a really natural way, Just begin lengthening the breath, Especially on the exhalation. It's a little bit longer, A little bit shorter. With each exhale, Also feel that you're able to soften through your shoulders and your arms all the way down your legs. Notice if there's any tension in the jaw. Just relax through the mouth and the face. Notice the breath move in the abdomen. So feel the natural movement. On an inhalation, There is a natural rising of the abdomen and expansion. And on the exhale, There's a contraction. And then before we move, Just get a sense of how you feel through your body, Through your mind, Your emotions. Just kind of take a snapshot here, Noticing your experience. We use that as a reference point as we move through the practice. You can just gently rock the head from side to side. And then with the knees still wide, Go ahead and press your hips up and back. Let's come into child's pose. Really settle down into the hips here. And then just a really small movement. On an inhale, You're just going to lift the head to look forward, But your hips stay where they are. So you look off the front of your mat. And then as you exhale, You lower down. Really small movement. Inhale, Lifting the head, Looking forward. Exhale down. Just a few of those. Noticing how things feel on the hips right now. Let's go ahead and rise up to table pose. And then we're going to extend the right leg back. So press through the right heel. Keep the right toes down to start. Steady through the hands. And then bring some awareness to the navel. So start to gently draw in at the navel. So we've got support at the root of the body, The core of the body. And then on an inhale, Lift through your back heel. Lift up. And then at the same time, You also start to lift, Lengthen through the front of the body. So this is our inhale. As we exhale, We're going to bring the knee toward the nose, Chin toward the chest. Gathering in at the center. And then inhale, Extending up and back. But we're doing it nice and slow. Really lifting through that heel so you feel engagement through the right glute, The low back. And then we just repeat that with control. Exhale, Draw everything in. Moving for the full length of the exhale. Inhale, Extending up and back. So we link our movement to our breath. Exhaling toward the middle. Everything draws in. Inhale up. Let's stay here now. Leg is extended. And then if it feels good, Ground down through the right hand and then extend the left arm. So we've got opposite leg, Opposite arm. We're still drawing in at that navel. So you've got core activation as well. Breath is relaxed. Steady. Good. Let's go ahead and release there. Inhale, Rise up. Just coming off the wrist for a moment. Arms come overhead. Exhale, Relax the arms and switch sides. Hands come down. Starting with the left toes down, Press through the heel. Find that activation at the navel. So you've got support. And then inhale, Extend, Lift up through the left heel. As you're inhaling through the heel, You're also lifting the chin, Extending through the crown of the head. And then move with your breath. Exhale, Nice and controlled, Nice and slow. Knee to nose, Chin to chest. Navel draws in. Inhale, Find length. Lift through the heel. Really being aware of the movement, Being aware of the sensation in the body. Nice breath-aligned movement here. Do one more of those. Next time this leg extends, Let's keep it extended. Keep drawing in at the navel. Go ahead and extend the right arm. And then really lifting the leg here. Good. Let's release. On an inhale, We're going to rise up. Arms come overhead. Exhale, Hands come down. Go ahead and tuck the toes. But before we lift the hips, Just start to gently sort of sit the weight back a little bit. Get into the toes. It's a little stretch for the feet, For the toes. You could come in and out of that if that's sort of really tight there. And then ground down through those palms. Go ahead and lift your hips up. Come into downward dog. And take a moment to take your favorite movements here. So, You can pedal the feet. Might feel nice to shift the weight a little bit from side to side. Checking in with your body a little bit. Just noticing how things are feeling at this time. Good. We're going to look forward. Let's step both feet forward. Inhale, Lift up halfway. Lengthen up through the crown of the head. And then exhale, Fold. Good. Inhale, Let's rise up. Extend the arms. And exhale, Hands at the heart. Let's move through some half salutations. Inhale, Arms come up. Exhale, Slight bend as you hinge forward. Forward bend. Look back toward your navel. Inhale, Halfway rise. Extend through the crown of the head. Relax the shoulders from the ears when you're here. Exhale, Fold. Inhale, Nice flat back. Rise all the way back up. Extend the arms. And exhale, Hands at the heart. Good. That was one round. We'll just do a few more of those. These half sun salutations. With your breath. Inhale, Lift. Exhale, Fold forward. Hinge up the hips. When you're down, Look back toward your navel. Inhale, Halfway. Lengthen the spine. Relax those shoulders from the ears. Exhale, Fold. Inhale, Rise. Nice flat back. Extending, Lifting. Looking up. Exhale, Hands at the heart. And again. Inhale, Arms up. Exhale, Fold. Inhale, Extend. Lift up halfway. Stay here for a moment. Good. On an exhalation, Step the right foot back. We're going to lower the back knee. Keep the back toes tucked if that feels okay. Getting into the toes a little bit more again. Bring those hips forward. And then inhale the arms up for a low lunge. See if you can relax your shoulders. Take a few breaths here. Good. We're going to step back to plank from here. We're just going to hold, But if you wanted to add a little bit of spice, You could do some shoulder taps where you shift the weight to one hand. Tap the opposite shoulder. But only if that feels okay. Just a few times. Just a little bit of spice as they say. And then when you're ready, Keep the elbows close to the body. Let's lower down. Knees, Chest, And chin. Untuck the toes. Go ahead and come in through cobra. So lift the shoulders. Use your back here. So really feel the strength of your back creating the lift. And exhale. Release down. Hips come up and back. Downward dog. Creating length in the spine. Keep lifting through the hips. Good. We're going to look forward this time. Right foot's going to go forward. Left knee down. So now we're on the opposite side. Keeping the back toe tucked. And then bring those hips forward. And then on an inhalation, Rise up. So it might feel like a slightly more of a back bend going on here. Shoulders stay relaxed. Hips continue to drive toward that front heel. Good. Release the hands. Step the back foot forward. Make your way to the front of the mat. Inhale halfway. Lengthen. Exhale, Fold. Inhale, Rise. All the way up to stand. Exhale, Hands together at the heart. Good. Let's do that again. Inhale, Arms come overhead. See if you can really move with your breath. So each movement lasts for one breath. Inhale, Halfway, Lift. On an exhale, This time we're going to plant the hands. Step both feet back, Coming into our plank pose. Either stay nice and steady. If you wanted to add that little bit of extra, You could. Just exploring a little bit of arm balance as well. Otherwise, Just nice and steady. Legs are active in your plank. Good. We're going to lower down. Either knees, Chest, And chin. Maybe it's Chaturanga this time. Elbows stay close to the body. And then on an inhale, Coming through a back bend. Cobra or Upward Dog. Exhale. Hips come up and back for Downward Dog. Good. Let's inhale the right leg up and back. And then you can open, You can bend the knee and start to open the hip. If that felt okay, You could also decide to flip your dog as well. So that right foot comes behind you. If you're here, You're driving the hips up. Nice and steady through that standing arm. Good. We come back to our three-legged dog. And then let's look forward. Right foot comes forward. This time we're going to press through that front leg and rise. Coming into this Crescent Lunge. Nice bend in that front knee. And then with your hips, Just draw your right hip back, Left hip forward. And then see if you can find engagement through the pelvic floor and navel. So the entire root of the body. It's activated, But there's no tension. Just an activation. From there, Arms come overhead. And then as we exhale, We're going to squeeze the shoulder blades. Bend the elbows. And then inhale, Extend the arms. Exhale, Squeeze the shoulder blades. Inhale, Extend. Just one more. Beautiful. Let's release the hands down. Look forward. Pause for a moment in your Runner's Lunge. Get some openness through the hip a little bit here. When you feel ready, On an exhale, Send the hips back. Start to extend the front leg. It's fine to have some bend in the knee as well. Pause for a moment. Breathe. Really good. Left hand's going to come down. And then we're just going to open up the right shoulder. So stacking the shoulders here, Maybe the top arm extends. Breathing here. Good. Hand comes down. Let's go ahead and step that front foot back. Make your way to your Plank position. Nice and steady. Legs active. Core of the body active. And then with control, Lower yourself down. Inhale, Rise up. Nice backbend. Exhale, Your hips up and back. Downward Dog. Good. Let's do the second side. So left leg comes up. And we bend and open here. And if you did it on the first side and it's in your practice, Feel free to flip your dog. Pressing the hips up toward the ceiling. But we only choose the variation of the posture where we're still able to breathe. Steadiness of breath is our priority. And our practice will grow over time, Our capacity. And if you're able to do it, Feel free to do it. Three-Legged Dog. And then look forward. Left foot comes forward. And then preparing for that Crescent Lunge, That High Lunge. Press through that back heel. Steady through the leg. Find your core, Excuse me, Your root activation. So left hip slightly back, Right hip slightly forward. Pelvic floor, Navel. And then extend. Steady your breath. As you exhale, Squeeze the shoulder blades, Bend the elbows. And inhale, Extend. Exhale, Engage. Inhale, Extend. One more. Good. Right hand's going to come down. Pause for a moment actually in this Runner's Lunge. Nice little stretch for the hip. And then that right hand comes down, Stack the shoulder. So open up toward your bent knee. Maybe the top arm extends. And of course, Breathing in the twist. Good. Hand comes down, Looking forward. And then sending those hips back, Finding some extension through the front leg. Very good. From here, We're going to step the front foot back. Plank position. Really press through those hands. Keep the legs activated. Helpful to keep the gaze off the front of the mat. Keeps the neck nice and neutral. And then we slow lower down. Exhale. Inhale, Back bend. And exhale, Downward Dog. Good. We're going to look forward, Start to walk the feet to meet the hands. And we're going to bring the feet nice and wide, Bend the knees, Lower the hips down. So coming into this Yogi Squat. If you can bring the palms together as well, Just use the elbows to gently get a deeper stretch for the inner thighs. See if you can keep the heart lifted, Shoulders relaxed. Take a few resting breaths here. Good. We'll transition to a Uttanasana, Standing forward bend. Slowly make your way up. Feet come closer together. And then here hinging at the hips, Release down. Pause here for a moment. You can stay here. You can hook onto your big toes. Inhale, Find a little bit of length. As you exhale, Fold forward without pulling from the hands. And then when you've reached your limit, Then maybe just at the end, Give yourself a little bit extra pull through the hands. Keep bringing the weight of the body forward, A little bit more on the toes. Keep breathing into the abdomen here. And then either stay here, Or you can lift the feet, Place your hands under the feet, So palms face up. And then folding forward here as well. Good. Release that effort. Relax the hands. Take your time, Just one vertebrae at a time. Start to slowly roll yourself up to standing. Nice and slow. Crown of the head is the last to rise. And then arms come up. Extend the arms. Exhale. Relax the arms down. And then we're going to pause for a moment. Just relax in this standing posture. Find a little bit of stillness in the body here as well. If it's comfortable, You can close your eyes. Before you do that, Just make your stance a little bit wider so you're steady through the feet. Eyes closed, Just connecting to the breath. One of the ways that we can connect to that subtle energy, That life force of the body, The prana, Is through breath-aligned movement. Meaning that our body moves at the same speed and rhythm of the breath. And the focus is on the breath and the movement becomes secondary. So let's do that here. Eyes still closed, Grounded through the feet. For the length of the inhale, The arms sweep up and overhead. And the length of the exhale, The arms lower back down. And we repeat. Inhale, Arms up. And exhale, Arms down. Keep going. Moving at your speed. Having your own experience here. Having your awareness on your breath. Just the movement becomes secondary. Let's do one more. On this next one, We're going to let the arms lower, Keep the body still. Resist the urge to move. Relax all effort in the shoulders, The arms, The face. And then check in. Notice how you feel, Sensing the entire inner space of the body. And we just observe, With no limit to the labels, Does something feel different? Is there a different reality? Has my experience shifted? That's the beautiful thing about the yogic path, That it's experiential. So we don't have to believe anything. We do our own practice and we have our own experience. And that experience guides us. Let's extend the arms overhead. We can bring the eyes open this time. We're going to clasp onto the left wrist. So we've got our right hand, Hold onto the left wrist. Inhale, Extend. And then exhale, Over to the right side. We're sort of tugging the left wrist, Pulling it up and over, So you really feel the left side of the body lengthen. Inhale to center, Switch sides, Hold onto your right wrist. As you exhale, Sort of gently tug up and over on that wrist, Opening up the right side body here. Good. Release the arms out in front of you, All the way down. Inhale, We're going to lift the arms. This time we're going to lift the heels as well. Exhale, The arms lower, At the same time the heels lower. Try to coordinate that a little bit. So inhale, Lift off the heels, Lift the arms. Exhale, Lower. Good. Now we're going to switch sides. We're going to lift the heels. And you decide, You can keep this pace, Kind of the slower, More relaxed version, Or if you want it to be a little bit more vigorous, You can lift off the heels and bring your hands down. Lift up, Sweep down. Up and down. Inhaling up, Exhaling down. Lifting off those heels. So you choose to see which version you're needing. And then a couple more. Good. Lift up, Lift off those heels, Keep the arms extended, Keep lifting. Keep the heels lifted very slowly. Start to lower the arms really, Really slow. Stay off the heels. Good. Gently relax, Lower the heels, Relax the arms, Bring the hands down. Exhale, Just a few shoulder rolls. You can just get into your neck a little bit here as well. Just a little release. Good. And then we'll open that up so give yourself some room. Start to cross the arms. Get into the chest here, Alternating the top arm each time you come back around. And then with our stance still nice and wide, We're going to start to open up. Get into some spinal twists here. You can use the elbows or you can extend one arm behind you. We just want to keep the spine nice and tall and also really helpful to lift up the heel. Good. Come back to center. Really nice. And then let's give everything a really good shake. So shake everything. Arms, Legs, Get into the hands, Get into the shoulders. Maybe even these little hops as well. Release any muscular engagement. Really let the shoulders come up and down. All right, We talked about prana. This can be really helpful. Clearing the pranic pathways, Allowing the energy to flow through the body. And when we have greater access to that life force, It supports us in every way. Nourishing the body, Nourishing the mind. So keep getting into the arms, The wrists. You can get into the legs. Keep going. You can lift the arms. Keep going. Disrupting any tension in the body here. If it's morning time, Waking up, Releasing any of that inertia from your sleep. We're almost there. Good. And then finding some balance, Some stability. Just ground down through the feet. Just really let everything settle, Completely settle. Relax for a moment. Find some stillness. And just see, Can you feel that subtle energy, That life force? It's a very real thing. Just sensing, Noticing more of the subtle aspects of yourself here. If you wanted to, You could bring your left hand to your heart and your right hand to your abdomen. Shoulders relaxed. Taking a few breaths here. As the breath finds its rhythm, Natural rhythm, You just kind of check in with the breath as well. Does it feel a bit more dynamic, A bit more expansive than when you started your practice? That's the beautiful thing of our practice. We're not gathering something new from the outside. We're connecting to that which is already there. We're removing blocks within ourselves, Our mind and body, So we can allow that essence of who we are to express more fully. And when you feel ready, Eyes can come open. Relax the hands down. Let's face the long edge of the mat and we're going to start with triangle pose, So Trikonasana. Start on the left side, So left toes are going to point to the short edge there. And then right hand on the right hip. We're going to start to just fold at the hip. Allow the hips to naturally shift. And then the left arm starts to gently glide down the left leg. So there's a natural shift of the hips, Hinging down. Resting your hand either on the leg, Maybe down toward the ankle or the floor. You want to keep opening here, So you want the heart to stay open, Spine extending. Totally fine to stay here. If it was available, It could open up as well. Think about keeping the sides of the body long here. Good. From here we're going to look down at that left foot, Bend into the knee and then rise up, Coming into Warrior II. You may need to adjust your stance. Strong through the legs, Extending out through the crown of the head and then reaching out through those fingertips. Find some steadiness here. And then Dancing Warrior or Moving Warrior. So on the inhale, We're going to extend the leg, Lift the arms. You can look up and then exhale, Bend the knee, Lower down. And that's it. Inhale up and exhale down. Keep going. Moving with your breath rhythm. Next time you come up, Let's stay there. Legs are extended. Release that right arm and then reach back. This modified Reverse Warrior. Shoulders relaxed. Both arms come back up. Bend into the knee as you lower the arms. Warrior II. And then extended side angle, So that forearm comes down or you could have hand down on the floor and the top arm extends. The same thing here. We want to keep the heart open, So right shoulder draws back. Drawing in at the navel as well. Keep some integrity there at the core of the body. And then back to Warrior, Bira Bhadrasana II. And then relax. Straighten the leg, Release the arms. Come here to face the long edge. And then let's do that same thing on this second side. And you might play around a little bit with the distance between your feet. Personally, The feet closer feels a little bit better for Trikonasana for me. So right toes to the short edge, Left hand to the left hip. That's an important thing too. We all have different anatomy, Right? Some of our legs are longer, Shorter waist, Shorter torso, Longer torso. So things are going to look a little different for each of us. Now we're hinging over this extended leg. So right hand follows down, Keeping the spine nice and tall. Either staying here, Maybe opening that top arm as well. Keep extending out through the crown of the head, Keeping the sides of the body long here. And then we look down at that front foot, Bend into the knee, And then rise up. So coming into Warrior II on this side. Check in with those shoulders, Keep them nice and relaxed. And then nice breath-aligned movement. As you inhale, You extend the leg, Arms lift. Exhale, Down. Inhale, Up. Exhale, Down. Keep going. The next time the arms come up, Keep them there. Front leg is extended, Release that back arm. Reverse Warrior, Modified. See if you can get some length in that side body. Breathe there. Other arm comes back up, Bend into the knee as you lower down. And then extended side angle on this side. Forearm comes down, Top arm extends. Left shoulder draws back, Keeping the heart open here. And breathing. Good. Rise back up, Virabhadrasana II. And then release out of the pose, Straighten the leg, Let the arms relax. And then we're going to face the long edge once again. Good. We're going to bring hands behind the back, So clasp the hands there. Draw those shoulder blades together, And then maybe you can extend the elbow so arms begin to straighten. Take a few breaths here. And as you feel ready, Gently bend the knees as you hinge forward. Sometimes it's nice to pause. Stay here and pause and then you can reach all the way down. And you decide, Maybe the arms can come forward, But at any point, Feel free to lower the arms, Hands come to the floor. In the forward bend, We reconnect to the breath. Nice and smooth, Relaxed breathing. Good. Release the hands down. Fingertips come off the mat. Walk the hands forward. So it really feels like you find length from your crown all the way back through the tailbone here. Take an inhale and then on an exhale, Bring your hands over toward your right foot, And then fold in that direction. Let the head and shoulders relax. Feel free to bend the knees. You want this to feel comfortable while still getting a nice stretch. Good. We slowly come to center, Walking fingertips off the mat, And then go to the other side. Hands to the left side as you fold there. Good. And then let's just pivot everything. So you shift to face the short edge, And then nice step back. Come into downward dog. Very good. Let's go ahead and lower the knees. And just for a few breaths, Just sit back onto the heels. Good. And then pause for a moment here. Nice. Let's come into a twist here, A nice seated twist. So many options. Both legs start extended. We bring the right foot to the floor near the right hip. So this is a good option. You could cross that foot over the extended leg, Or you could bend the bottom leg as well. So then your left foot is toward your right hip. But you just want to check here so that your sit bones are still nice and grounded. When you feel grounded there, Sit up nice and tall. So the right knee is bent, Left arm either hooking onto the knee, Or if it feels better to have on the top of the thigh, You choose. But we keep the spine extended and then twist toward that bent knee. Right arm comes behind you for support here. Good. And in a really subtle way, We keep finding length through the crown of the head and the whole spine. And as we exhale, Perhaps we can deepen the twist a bit. It's really relaxed, Really subtle as we breathe. And then when you feel ready, You can slowly unwind, Uncross the legs to come back to the starting position, And then switch sides. So that left foot comes down. And again, Just based on your anatomy and flexibility, Just choosing the version. So either it's here, Where you're crossing over, Or maybe bending that bottom leg on this side. Sit bones are grounded, Hooking onto that left leg. Nice big inhale. As you exhale, Twist from the base. Keep that spine extended here. Good. Slowly unwind. Release the pose. Make our way onto the back. I'll show this angle. We're just going to come into a leg cradle. So knees are bent, Feet come on the floor. And then crossing the right foot over the left knee. And then bringing that left knee in toward the body. If this is too much, You can bring the left foot back to the floor. Maybe you can reach through here and grab the shin or the back of the thigh. Shoulders completely relaxed. And then sensing the stretch in the right side hip and just inviting the breath to help relax and soften. Breathing into the right side hip. Good. Very slowly as you feel ready. Release, Bring that left foot back down. Uncross the leg and switch sides. Left ankle, Right knee. It can be nice to keep that left foot active as well, So toes drawing back toward your leg. And then right knee comes in. Could stay here, You could reach through. And then again, Awareness goes to the left side hip. Tension continues to soften through the face and the shoulders. Breathe with awareness. Invite some openness into the left hip. And then when you're ready, Take your time as you slowly release on this side. Still on your back. Go ahead and extend your right leg onto the floor as you draw your left knee in toward your body. Take a stretch here. We're going to come back to a reclined twist from here. So we've got our left knee in toward us. And then we're going to cross this leg over the body. So this left knee goes over to the right side of the body, Crossing, Coming into this reclined twist. Left arm can extend out. If it's too much, You could also bend the bottom leg as well. You could bend that right leg. See what feels good for you. Just find any comfortable position for the head here. Breathe in this reclined twist. Good. Nice and slow, Come back toward center. Still got left leg lifted. Let's extend that left foot up toward the ceiling. So clasp the back of the thigh, Start to guide that leg in toward you. Right leg stays down. And then nice big circles with the left ankle, Left foot. Good. Let's extend the left leg, Release. Just pause for a moment. And when you're ready, Go to the other side. So right knee's going to draw in, Starting with a stretch. Keep that left leg extended long. And then reclined twist. So this right knee crosses over the body. Ends up on the left side. And then the right arm opens. Good. Slowly unwind and come back to center. Extend the right foot up toward the ceiling, Clasping the thigh. Draw the leg in toward you. And get that nice movement on the right ankle here. Good. Let's bring both knees in toward the body. And then bring the chin in toward the chest. Give a nice little squeeze here. Good. And then let your body completely relax. And then bring the chin in toward the chest. Good. Let's come into Shavasana, Your final resting position here. And take some time. Really let the body settle. Make some movements. It can be helpful to gently lift the arms, Place them back down. Same thing with the legs. So you really get to a position of the body where you can really sense that your body's being held by the floor and there's no more effort required. You're able to simply rest into that support. Keep relaxing your lower back and your hips and all the way down your legs. And then with awareness at your abdomen, Begin to notice the breath gently moving in the space of the abdomen. Just like we did in the beginning, With each exhalation, Get a sense that you're able to soften the way that you hold your body. You're relaxing with each exhale. Bring awareness to the crown of your head, The very top of your head. And softening through the entire scalp and the back and sides of the head. And then releasing any tension in the forehead, Your eyebrows, Your nose, Your jaw, Your mouth. Maybe release the tongue from the roof of the mouth. Allow the tongue to get wide inside the mouth. So you really let go of any effort in the face. Totally relaxed. Same thing through the neck and the shoulders. And all the way down the arms. Completely relaxed to the fingertips. And then back through the arms and the shoulders and the throat. Notice if there's any subtle tension in the neck. And then relax your chest and rest your awareness at the heart center. Not only the front of the body, But also remember the backside of the body. Soften the back of the heart's center. Through the ribcage, Front and sides and backs of the ribs. And all the way down the middle back, Lower back, The abdomen, The lower abdomen to the pelvis. And then your hips and buttocks. And all the way through the legs, Down to the toes. Check in with the legs. Allow them to soften. Allow them to relax. Soften the back of the neck. And then as you remain still, We're just going to follow the awareness up and down the body. So from your toes, As you inhale, Just follow your awareness up through the body all the way up to your crown for the length of your inhale. And then as you exhale from your crown all the way down to your toes. Inhale from your toes to your crown. And exhale from your crown to your toes. And repeat that a few times. There's an upward movement on the inhale. The awareness goes upward. On the exhale, The awareness goes downward. Inhale back up to the crown. And then exhale, Just relax your effort. Let your awareness fill your body. Becoming aware of the entire space of the body. Healing the brain, Healing the heart, Letting the breath fill the space of the body. Feeling that the body gets nourished on the in-breath and cleansed on the out-breath. And just enjoy this stillness here. Enjoy the nourishment that you receive from the breath. And then in your own time, Just let go. Very gently, Very slowly. Begin inviting movement into the body. So you gently wake up the body. Feet in your hands. Nice and slow. You could reach over, Arms overhead. Nice stretch. Good. And then the feet come down and then you roll over. Picking your favorite side. Use your arm as a pillow. Find some rest here. Good. And then we're going to use the strength of the arms. Press the body up. And let's come into a seated posture. Coming into meditation. So just choosing your most comfortable and stable posture. One that will allow you to pretty much sit uninterrupted for the most part. So if you're on the floor, Lifting the hips is ideal. Getting the hips above the knees. And if the floor doesn't feel comfortable, I really encourage you, Recommend to sit in a chair with your feet on the floor. So ultimately the low body doesn't matter a whole lot. It's from the root of the body to the crown. Keep this spinal alignment. So the leg configuration can sort of be anything. Nice extended spine. Arms relaxed. And we just want to feel stable. So ground down into your hips. Ground down into your seat. And as it feels okay, You can start to close the eyes. Bring the attention inward. And just like we did in Shavasana, Just take a moment to find some comfortability in the posture. Again, Looking to find a place where it starts to feel effortless. So we're going to come into a seated posture here. Let the arms relax. Let the face relax. The shoulders. Sense that from the crown of your head down to the root of your body, Your spine is nice and extended. Also relaxed. And with each exhalation, You each exhalation, You just allow the body to soften. Move a little bit closer toward effortlessness. And it's really by releasing, By letting go, That's how we become more steady. And you start to notice, Too, With each breath as you continue to relax, Can you sense that you start to become more silent? And in a really sort of interesting way, There's almost a sound to your own silence. So begin to listen for that most beautiful sound, That silence of you. You might start to notice that you also become more still. Just naturally, That stillness arises. You can begin to sense that those two aspects are really your true nature. The most beautiful silence, The most beautiful stillness. Start to sense the breath as well. Completely effortless as it moves in and out through the nose, Nourishing and cleansing the body with each breath. As you inhale, You sense that your body's nourished, Energized. As you exhale, There's a letting go, A softening. Next inhale, Bring your awareness to your crown center, The very top of your head. And as you exhale, Exhale from the crown all the way down the spine to the root of the body. And inhale from the root of the body back up to the crown. Just explore that a little bit. Each exhale, The awareness moves downward from crown to base. Each inhale, The awareness moves upward from base to crown. Nice and relaxed, Gently allow the awareness to flow upward to the crown, Downward to the root of the body. Inhale to the crown and exhale down to the center of the forehead, Deep within the center of the mind. Just rest the awareness there and breathe, Softening any tension at all in the body, Sensing that stillness arising from within you. Now just allowing the awareness to fill your entire vessel, Your entire space of your body. Releasing any effort at all and just observing here, Noticing how you feel in this moment, Noticing what's real for you. Perhaps thinking back to the start of the practice and can you sense a shift? And remembering that anything we experience in the practice has come from within us. So if you've connected to a sense of peacefulness and balance and calm, Know that that was already there and that through your effort you've connected to that aspect of yourself. Really allow the effects of the practice to really permeate into the rest of your day, Into all areas of your life, Everything that you do. Remembering that we always have the breath as a tool, Never leaves our side, It's always with us. It's our tool to anchor us back into the present moment. If you wanted to, You could bring your hands to prayer, Gently bow the head. Just offer some thanks for this beautiful, Amazing body that we have, This vessel, This vehicle, Guiding us through this life experience and giving to us completely free of charge, This most powerful and divine vehicle that we have. And then if there's any other way you want to close your practice, Feel free. Also take a moment to recognize each other, Gently bowing toward one another, Virtually here, Wishing the best for each other, Sending good, Positive vibrations. Good. And then you can rub the palms, Warm up the hands. And then we cover the eyes with those nice warm palms. And opening the eyes, Releasing the hands. Thank you so much. Hope you enjoyed. Om. Peace. Peace. Peace. Namaste.