WEBVTT 00:00:00.300 --> 00:00:02.600 - Hello everyone, welcome back to Flow. 00:00:02.600 --> 00:00:06.130 It's Day 18, feel great-teen 00:00:06.130 --> 00:00:08.240 and it is a meditation today. 00:00:08.240 --> 00:00:09.880 You can think of it as a rest day, 00:00:09.880 --> 00:00:12.120 but more as a renewal day. 00:00:12.120 --> 00:00:15.416 Hop into something comfy and let's get started. 00:00:17.714 --> 00:00:22.656 (light rhythmic music) 00:00:36.380 --> 00:00:38.000 Alrighty my darling friends, 00:00:38.000 --> 00:00:41.420 let's begin on our mats in a 00:00:41.420 --> 00:00:44.360 seated cross-legged position. 00:00:44.360 --> 00:00:46.360 Sukhasana. 00:00:46.360 --> 00:00:49.840 This is the one and only yoga posture, 00:00:49.840 --> 00:00:52.880 the one and only asana that you're gonna do today. 00:00:52.880 --> 00:00:54.960 So take a second to get settled in. 00:00:54.960 --> 00:00:56.880 It might mean today's the day 00:00:56.880 --> 00:01:00.330 we sit up on a little blankie or a block. 00:01:02.320 --> 00:01:07.240 And we learned that the root word "Sukha" 00:01:07.240 --> 00:01:08.800 can be translated to ease. 00:01:08.800 --> 00:01:13.000 So in Sukhasana, we find this 00:01:13.000 --> 00:01:16.480 active upright spine but then we marry it 00:01:16.480 --> 00:01:18.760 with that Sukha, that ease. 00:01:18.760 --> 00:01:21.680 So it's nice to give yourself a chance to get settled in, 00:01:21.680 --> 00:01:24.678 set yourself up. 00:01:24.678 --> 00:01:27.947 And then slowly begin to slip into 00:01:30.512 --> 00:01:32.620 Sukhasan 00:01:34.159 --> 00:01:38.174 which is where we're going to meditate together. 00:01:40.440 --> 00:01:41.840 You can allow the hands to rest 00:01:41.840 --> 00:01:44.720 gently on the tops of the knees or thighs or you can 00:01:44.720 --> 00:01:46.920 bring the fingers together into a mudra, 00:01:46.920 --> 00:01:49.939 maybe index finger and thumb. 00:01:51.680 --> 00:01:53.880 And then bring your gaze down 00:01:53.880 --> 00:01:58.922 gently past your nose or close your eyes. 00:02:03.360 --> 00:02:06.882 And start to notice your breath. 00:02:08.800 --> 00:02:11.324 Is it shallow? 00:02:15.640 --> 00:02:18.687 Does it have texture? 00:02:22.120 --> 00:02:25.355 And as we've already 00:02:25.355 --> 00:02:29.040 connected on on this journey 00:02:30.545 --> 00:02:32.120 just by bringing your attention, 00:02:32.120 --> 00:02:36.028 your awareness to your breath, it starts to change. 00:02:41.480 --> 00:02:45.287 By now hopefully you've settled in 00:02:45.287 --> 00:02:47.000 to a place in which you can 00:02:47.000 --> 00:02:50.078 find stillness in the physical body. 00:02:58.600 --> 00:03:00.360 And just notice where your 00:03:00.360 --> 00:03:04.151 thoughts are in this shape 00:03:04.151 --> 00:03:06.120 that you're in. 00:03:06.120 --> 00:03:08.880 Notice what's coming up. 00:03:16.840 --> 00:03:20.920 And then acknowledge them. 00:03:20.920 --> 00:03:25.400 Acknowledge the thoughts as they pass by, 00:03:25.400 --> 00:03:28.208 by breathing 00:03:28.208 --> 00:03:31.692 a little deeper into the belly. 00:03:33.560 --> 00:03:37.185 And exhaling out through the nose. 00:03:43.080 --> 00:03:46.620 Give yourself permission here to do 00:03:47.859 --> 00:03:50.160 just that, nothing else. 00:03:50.160 --> 00:03:53.890 Just acknowledging the thoughts 00:03:53.890 --> 00:03:56.551 with your breath. 00:04:00.624 --> 00:04:04.131 And you might catch little waves of 00:04:04.131 --> 00:04:06.040 just being with your breath, 00:04:06.040 --> 00:04:07.881 no thought. 00:04:10.320 --> 00:04:14.400 Maybe a little moment or two, maybe a breath or four, 00:04:14.400 --> 00:04:17.092 maybe none at all today but 00:04:20.793 --> 00:04:24.400 all other items on the agenda and 00:04:24.400 --> 00:04:29.278 the to-do list are put politely on hold 00:04:31.814 --> 00:04:36.371 as we practice sinking deeper 00:04:36.371 --> 00:04:38.937 into friendship 00:04:41.178 --> 00:04:43.712 with ourselves. 00:04:54.120 --> 00:04:58.631 You're well into your practice by now and you're doing great. 00:04:59.800 --> 00:05:01.680 Just notice where you feel 00:05:01.680 --> 00:05:05.200 fidgety or tight and see if you can soften. 00:05:05.200 --> 00:05:09.720 Use the tool, the master tool of your breath 00:05:09.720 --> 00:05:12.995 to find ease 00:05:12.995 --> 00:05:16.003 and lean into the stillness. 00:05:18.600 --> 00:05:20.864 And it's not easy. 00:05:24.240 --> 00:05:27.920 But with practice over time, 00:05:27.920 --> 00:05:29.773 the distance between you 00:05:29.773 --> 00:05:34.320 and that stillness, that peace, 00:05:34.320 --> 00:05:39.768 can get shorter and then longer again and then shorter. 00:05:52.720 --> 00:05:56.614 If you've lost the connection with your breath, 00:05:57.560 --> 00:06:02.396 you can acknowledge that and come back to it now. 00:06:25.280 --> 00:06:29.400 Noticing the thoughts as they arise. 00:06:32.160 --> 00:06:36.560 Tipping your hat to them with a conscious breath and 00:06:36.560 --> 00:06:41.977 then watching them move past just like clouds in the sky. 00:07:09.560 --> 00:07:13.468 And then slowly, very sweetly 00:07:14.762 --> 00:07:18.320 bring your attention and awareness back to your body, 00:07:18.320 --> 00:07:20.726 your physical body. 00:07:22.600 --> 00:07:25.320 Take a deep breath in. 00:07:27.047 --> 00:07:29.912 And bat the eyelashes open as you breathe out. 00:07:31.440 --> 00:07:32.480 Lovely. 00:07:32.480 --> 00:07:35.520 Let's take a gentle twist left hand to the right kneecap, 00:07:35.520 --> 00:07:36.840 right fingertips behind. 00:07:36.840 --> 00:07:39.450 Just notice how you feel. 00:07:41.200 --> 00:07:44.570 And then gentle twist to the other side. 00:07:50.720 --> 00:07:53.080 And then back to center. 00:07:53.080 --> 00:07:56.040 Bring the palms together. 00:07:56.040 --> 00:07:58.240 Inhale in deeply. 00:07:58.240 --> 00:08:02.181 As you exhale, bow your head to your hands. 00:08:03.360 --> 00:08:05.942 The mind to the heart. 00:08:07.920 --> 00:08:10.350 Think of this as a renewal day. 00:08:10.350 --> 00:08:13.520 Renewing your commitment 00:08:13.520 --> 00:08:17.352 to the next couple practices 00:08:19.180 --> 00:08:21.889 one day at a time. 00:08:25.400 --> 00:08:29.880 Showing up to listen. 00:08:29.880 --> 00:08:32.445 So as the vocabulary 00:08:33.715 --> 00:08:35.320 starts to accumulate, 00:08:35.320 --> 00:08:37.968 remember that we're here 00:08:39.776 --> 00:08:42.920 to invite in a deep listening, 00:08:42.920 --> 00:08:45.220 deep caring. 00:08:47.332 --> 00:08:52.434 And nurturing a deep friendship with the self. 00:08:55.240 --> 00:08:57.320 Inhale in deeply. 00:08:57.320 --> 00:09:01.640 One last breath to close this practice. 00:09:01.640 --> 00:09:03.600 Exhale completely. 00:09:03.600 --> 00:09:07.160 Look forward to seeing you tomorrow. 00:09:07.160 --> 00:09:09.080 Gonna add some heat 00:09:09.080 --> 00:09:13.040 to the practice so, get ready. 00:09:13.040 --> 00:09:14.360 I'll see you then. 00:09:14.360 --> 00:09:15.760 Namaste. 00:09:16.461 --> 00:09:21.391 (upbeat rhythmic music)