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- Howdy everyone.

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Welcome to BREATH,
your 30 day yoga journey.

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It's Day 13, Feel.

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Let's get started.

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(bright upbeat piano music)

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Alrighty my darling friend,
come on down to the ground.

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Sit up on your
blanket or your block,

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your towel if you have one.

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Find a gentle lift in the heart.

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Allow your hands to rest gently

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wherever feels
comfortable today.

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Close your eyes
and drop the shoulders

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as you start to tune in to

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the quality of 
your breath today.

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Notice how you feel.

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No judgment.

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No worries.

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Whatever level of energy

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you're bringing to
the practice today.

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What matters most
is you showed up.

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You've arrived here and in
fact the hardest part is over

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so now we just
get to feel our way

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through this thing together.

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Deepening our practice

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by focusing on 
the way things feel.

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So I love,

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just kind of connecting a
little bit of the meditation

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from yesterday to
this practice today,

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I love the idea of showing 
up with no expectation

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and really forgetting 
in a lot of ways

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what you think
you know about yoga,

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these preconceived notions,

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so that you can
begin to drop the doing

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and the kind of mastering a bit,

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even if it's just a little bit 
and snuggle up or lean in.

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Focus more, even if
it's just as an experiment,

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on how things feel
for you, for your body,

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for your energy state today,

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for where you're at
on your soul's journey.

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When we start to
experiment like this

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within the four
corners of our mat or

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within the time we have allotted

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and carved out for
ourselves to practice,

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we might be getting closer to

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feeling more like ourselves

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and less like we're trying to
adhere to someone else's idea

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of who we are or who
we're supposed to be.

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Simply put, feel your
way through your practice.

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Find what feels good today.

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Be honest with yourself

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and boy, you will have
very rich yoga practice,

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a very rich practice of
not just physical asana

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but of soulful breath,

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contemplation, love.

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I'm feelin' it.

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Alright, draw the
hands together at the heart.

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Let's take a breath in together.
Inhale in deeply.

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And exhale to relax the
shoulders a little more perhaps.

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Exhale completely.

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Beautiful, then you can
open your eyes, lift the chin.

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We're gonna take the
left hand to the right knee,

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right fingertips behind and
start with a gentle twist here.

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As you inhale,
lift and lengthen.

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As you exhale, 
draw the navel in and up

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and start to
twist a little more.

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But we're not pushing,
we're not forcing,

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we're not trying to hit a mark.

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We're really feeling
our way through the twist.

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So the name of the game
here is really inhale to lift

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and lengthen to create space

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and exhale to feel
your way into the twist.

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And there's a lot
you can grow there.

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And many people are like,

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"Okay, well, 
bring on the Chaturangas.

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"Bring on the

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"one arm balancing posture."

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Well, those are fun

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but if you can't feel
your way through a twist,

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in my opinion,

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I don't know if you should 
be spending a lot of time

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on an arm balance.

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Booyah, just said it.
Okay, here we go. (chuckles)

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Back to center and
take it to the other side.

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Inhaling to lift and lengthen

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and then feel your
way through this twist.

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All jokes aside,
this is a great way,

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feeling your way
through practice.

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While it's important to
know action in alignment

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to stay safe and 
have the structures

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to play in and grow in.

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Really coming back to the health

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and the wealth of 
the spine is worth it.

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So whether you
agree with me or not,

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this is good for your spine.

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Gonna get you ready
for those one arm balance.

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How about that?

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And you will do
some arm balances

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in this series, in this journey.

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So I got you all covered.

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Inhale to lift the
heart one more time.

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Exhale to feel your
way through the twist.

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Lovely, come back to center.

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Left hand to the earth,
right hand reaches up and over.

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Side body stretch.

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Now, check it out.
Navel is gonna come back

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as if you were
going into a Cat Pose.

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You're gonna sweep
your right fingertips

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through center in front of you.

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Left fingertips follow, 
it's like a dance.

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And then right hand
comes to the ground

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and left fingertips up and over,
side body stretch.

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You can feel it out here.

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Find a little gentle movement,
maybe some pulsing.

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And then the same thing, 
back the other way.

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Navel draws in so we're
really feeling that low back

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stretch as we draw the navel in

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and we come through
sweeping the fingertips

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in front of the legs
and all the way back up.

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Right hand extending,
left hand on the earth.

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Careful not to be
too far out here.

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I invite you to bring that
elbow in, see what happens.

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Yes, and then through 
center one more time.

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Over to the right.

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And then let your left
hand lift you all the way up

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and back to center.

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Gorgeous, let's come
forward onto all fours.

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Drop the belly for
an inhale, Cow Pose.

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Press into the tops of the feet,
spread the fingertips wide.

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Exhale round through
the spine, chin to chest.

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Now follow your
breath and feel your way

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through this spinal flexion.

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You can find soft,
easy movement here.

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You can stretch 
areas of the body,

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your body, 
that might feel sore

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from this past week.

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You can turn the fingertips in,
take gentle circles.

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You might curl the toes
under and send the hips back

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for a nice stretch of the feet,
the soles of the feet.

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Maybe you're feeling a
little emotional today,

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you can take a
little Child's Pose

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or maybe a little
smile or wipe a tear.

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So just take a
couple seconds here to

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veer off the railroad tracks.

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And you know, you always
have the structure of Cat-Cow

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to resign with the breath in.

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So feel it out.
You know what?

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Maybe you come all
the way to the belly.

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And if this is
difficult for you,

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it's a lot easier
to be told what to do.

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I totally understand 
in this scenario.

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So it's difficult for you.
Know you're not alone.

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But just don't
decide where it ends.

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That's my advice or that's
my invitation rather to you.

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Don't decide where it ends.

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But it's this little dance 
that you're improvising

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that you're
choreographing here now

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that's gonna take you
to Downward Facing Dog.

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So you're going
to feel your way.

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You're not gonna
just take my cue,

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but you're gonna feel you way

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eventually all the way up
to that Downward Dog.

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And when you get there,

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notice if you just kind of
stop in the shape of the pose,

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like, "Whew, we made it
through that goofy warmup,

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but now I'm here," 
keep it going.

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Feel it out.

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You've been
showing up, working hard.

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So notice the sensation.

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Feel it out in your body.

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Different parts,
uniting as one whole part.

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(sighs) The body's amazing.

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We're taking care of it.

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Learning or relearning to
love our bodies. Take good care.

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Alright, keep it going all
the way up to the top-tippy-top

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of the mat, Forward Fold.

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Same thing.
Yep, you guessed it.

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When you get there,

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no static holds here
unless you're really craving it.

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Find what feels good.

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Feel it out, shake the head.

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Listen and respond mindfully

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with conscious breath.

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Alright, now listen carefully.

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From here, we're actually
gonna plant the palms,

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step the right foot back,

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step the left foot
back to Plank pose.

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Beautiful, then drop the knees.

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Squeeze the elbows
into the side body

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and slowly lower
down to the belly.

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Good, drag the hands in
line with the rib cage.

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Inhale, tuck the chin,
roll up to Cobra this way,

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unraveling the neck

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and then exhale,
forehead releases down.

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Again, tuck the chin.

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Slowly rise up.

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And exhale, release.

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One more time.

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Chin tucks first.
Then it unravels

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and then we cascade all
the way down, beautiful.

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From here, 
pressing up to all fours.

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Knees nice and wide.

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Big toes to touch.

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Left hand is gonna come
to the center of the mat.

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And we're gonna take the right
fingertips to the left wrist,

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press into the tops of the feet,

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and as if you were
pulling back a bow and arrow,

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you're gonna press
away from the yoga mat.

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So actually peek
at me, everyone.

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So right here, I'm kinda
collapsed into the shoulder.

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When I say "press
away from the yoga mat,"

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I mean press down in the earth

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create space in the joint here

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by lifting the rest of
the body up and out, right?

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So here I am collapsed

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and here I am pressing
up and out of the earth.

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Give it a try.

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Okay, reset.

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Right fingertips to the
left wrist, here we go.

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I'm gonna draw a line
all the way up the left arm.

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All the way up past
that left shoulder.

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All the way across the chest,
past the right shoulder

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and then up towards the sky.

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Whoo! Lean back, 
press into the tops of the feet.

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Inhale in here, breathe into
all four sides of the torso.

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Feel that breath, stretch
the back, let it get long, maybe.

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And then exhale
through out the needle.

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Right fingertips
in and underneath

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the bridge of the left arm.

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We're gonna come to
rest on your right ear here.

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Left hand presses into the
earth with the left elbow up

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so you can get 
a nice big stretch.

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Or maybe right fingers,

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excuse me, left fingertips,
reach all the way up

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towards the front
edge of your mat.

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Find what feels good here.

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Soften your gaze and breathe

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into all four
sides of the torso.

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So nice little lateral breath.

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Remembering how we
dropped the breath yesterday?

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See if you can find
that here in this shape.

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So good for the upper back body.

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If you ever feel any
fussiness in the neck,

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the shoulders, the traps,
this is your jam.

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Breathe deep.

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And then slowly release.

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Follow your breath.

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Bring the right
hand down to the ground.

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Right into the second side.

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Left fingertips 
come to the left wrist.

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We push away
from the earth first.

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So create length.

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And then slowly left fingertips

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trace across the
chest all the way up.

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We're pressing into
the tops of the feet,

255
00:13:31,340 --> 00:13:32,410
opening up through the chest.

256
00:13:32,410 --> 00:13:33,243
And if I have to say,

257
00:13:33,243 --> 00:13:35,120
if your arm isn't
coming up here like mine,

258
00:13:35,120 --> 00:13:37,750
if it's coming here,

259
00:13:37,750 --> 00:13:40,520
I know what that feels like.

260
00:13:40,520 --> 00:13:43,023
So in time we'll be
able to open, open, open.

261
00:13:44,040 --> 00:13:47,457
Alright, beautiful twist 
here in the whole spine.

262
00:13:47,457 --> 00:13:50,575
Pressing into the 
tops of the feet, inhale in.

263
00:13:50,575 --> 00:13:52,370
Open up through 
the chest, the pec.

264
00:13:52,370 --> 00:13:56,064
And then exhale, 
thread thy needle.

265
00:13:57,390 --> 00:13:58,350
It was creepy.

266
00:13:58,350 --> 00:14:02,000
Come onto the 
left shoulder, left ear.

267
00:14:02,000 --> 00:14:03,540
And I'm really
coming to the outer edge

268
00:14:03,540 --> 00:14:04,940
of that left shoulder.

269
00:14:04,940 --> 00:14:07,120
If this is a new shape for you

270
00:14:07,120 --> 00:14:08,960
it might take
some deep breathing

271
00:14:08,960 --> 00:14:11,040
and little
patience to get there.

272
00:14:11,040 --> 00:14:13,380
Use the right
hand to stabilize you.

273
00:14:13,380 --> 00:14:17,611
Either with the elbow bent
or straight and reaching out.

274
00:14:19,920 --> 00:14:22,580
So many of us have
been in the shape a lot.

275
00:14:22,580 --> 00:14:24,810
Bring your breath

276
00:14:24,810 --> 00:14:27,080
as my mom would say,
like nobody's business.

277
00:14:27,080 --> 00:14:31,310
So see if you can
really breathe wide and down,

278
00:14:31,310 --> 00:14:34,139
getting into the low lung area.

279
00:14:35,160 --> 00:14:36,863
That'll change your life.

280
00:14:40,880 --> 00:14:44,003
Okay, then slowly
follow your breath.

281
00:14:45,270 --> 00:14:50,270
Whatever that means to you,
all the way back to all fours.

282
00:14:50,740 --> 00:14:53,830
Good, reset by bringing
the knees underneath the hips,

283
00:14:53,830 --> 00:14:55,190
curl the toes under.

284
00:14:55,190 --> 00:14:57,830
So that action of
pressing away from the earth

285
00:14:57,830 --> 00:14:58,663
that we just did,

286
00:14:58,663 --> 00:15:00,770
we're gonna put
it into play here

287
00:15:00,770 --> 00:15:02,160
again like nobody's business.

288
00:15:02,160 --> 00:15:03,884
Love you, Mom.
Okay, here we go.

289
00:15:03,884 --> 00:15:06,290
Lifting the knees, 
Hovering Table.

290
00:15:06,290 --> 00:15:08,970
So if I'm collapsed in the
shoulders here, I'm in trouble.

291
00:15:08,970 --> 00:15:11,550
So we're gonna press
away from the yoga mat.

292
00:15:11,550 --> 00:15:13,950
Elbows are straight, not locked.
I lift the knees.

293
00:15:13,950 --> 00:15:16,340
Neck is nice and long.

294
00:15:16,340 --> 00:15:19,983
I'm creating a table

295
00:15:19,983 --> 00:15:22,110
with a little challenge
of lifting the knees.

296
00:15:22,110 --> 00:15:25,510
So draw the low
belly in towards center.

297
00:15:25,510 --> 00:15:27,260
So we're creating a
little zipper effect,

298
00:15:27,260 --> 00:15:31,390
that containment in the
center building core strength

299
00:15:31,390 --> 00:15:33,860
one breath cycle at a time.

300
00:15:33,860 --> 00:15:34,730
You're amazing.

301
00:15:34,730 --> 00:15:37,020
If you want, 
you can lift the right heel

302
00:15:37,020 --> 00:15:39,400
for three, two, one.
Lower it down.

303
00:15:39,400 --> 00:15:42,860
Lift the left heel
for three, two, one.

304
00:15:42,860 --> 00:15:45,770
Stay here pressing into
both palms evenly.

305
00:15:45,770 --> 00:15:47,790
Inhale in.

306
00:15:47,790 --> 00:15:50,810
Press away from
the yoga mat even more.

307
00:15:50,810 --> 00:15:54,830
And then exhale to
lower the knees, beautiful.

308
00:15:54,830 --> 00:15:57,800
If you need to send the hips 
back, that's not if you need to,

309
00:15:57,800 --> 00:16:01,990
let's all send the hips back
for a little wrist rotation here.

310
00:16:02,840 --> 00:16:04,220
Big or small.

311
00:16:04,220 --> 00:16:05,860
Maybe shake it out.

312
00:16:05,860 --> 00:16:08,141
Maybe say 
a little prayer. (laughs)

313
00:16:10,000 --> 00:16:12,870
Okie-doke, then we'll
take it all the way forward.

314
00:16:12,870 --> 00:16:16,147
Curl the toes under, 
send the hips up high and back.

315
00:16:17,810 --> 00:16:18,720
Good.

316
00:16:18,720 --> 00:16:21,700
Bend the knees, carve a line
with the nose to look forward.

317
00:16:21,700 --> 00:16:22,813
Inhale in.

318
00:16:22,813 --> 00:16:25,807
Exhale, make your 
way to the top.

319
00:16:25,807 --> 00:16:28,298
Standing Forward Fold.

320
00:16:29,550 --> 00:16:31,612
Inhale, halfway lift.

321
00:16:33,110 --> 00:16:36,033
Exhale to soften
and fold it down.

322
00:16:37,120 --> 00:16:37,953
Beautiful.

323
00:16:37,953 --> 00:16:39,700
Fingertips come to the mat.

324
00:16:39,700 --> 00:16:42,860
We're gonna walk the feet
as wide as a yoga mat here,

325
00:16:42,860 --> 00:16:44,450
toes still off just a bit.

326
00:16:44,450 --> 00:16:46,850
Let's see what 
it's like today, inhale in.

327
00:16:46,850 --> 00:16:48,940
Exhale, drop your center.

328
00:16:48,940 --> 00:16:51,720
Feel it out, press into
all four corners of the feet.

329
00:16:51,720 --> 00:16:54,160
If the heels wanna come up,
go ahead and let them.

330
00:16:54,160 --> 00:16:55,950
And we'll use a fingertips

331
00:16:55,950 --> 00:16:59,947
as a little bit of extra stability,

332
00:16:59,947 --> 00:17:01,380
extra support here.

333
00:17:01,380 --> 00:17:04,350
So there's no need to rush
bringing the palms together.

334
00:17:06,050 --> 00:17:10,030
But you can play sometimes even
bringing one hand, one thumb

335
00:17:10,030 --> 00:17:11,820
to the heart is a
great place to be.

336
00:17:11,820 --> 00:17:15,640
And then in time you
can bring both hands.

337
00:17:15,640 --> 00:17:18,840
So heels are lifted or grounded

338
00:17:18,840 --> 00:17:21,450
and we're playing
with this lift of energy

339
00:17:21,450 --> 00:17:23,125
through the front body.

340
00:17:24,080 --> 00:17:26,010
And this grounding
through the back body.

341
00:17:26,010 --> 00:17:29,000
And that's what I really
want you to try to feel today

342
00:17:29,000 --> 00:17:32,320
is if I'm collapsing forward,
all my energy is going down.

343
00:17:32,320 --> 00:17:35,350
Can I feel that
lift through the front

344
00:17:36,460 --> 00:17:38,180
and notice how
that can support me

345
00:17:38,180 --> 00:17:40,273
in any variation
of this posture?

346
00:17:41,130 --> 00:17:45,000
And can I feel or
visualize that anchoring,

347
00:17:45,000 --> 00:17:49,190
that grounding through the
back and how does that change

348
00:17:49,190 --> 00:17:52,940
the way I exist in my
variation of this posture?

349
00:17:52,940 --> 00:17:56,713
So we're not hanging
on a wing and a prayer.

350
00:17:57,690 --> 00:18:00,973
We're paying
attention to sensation.

351
00:18:01,950 --> 00:18:04,210
We're activating not
just with smart alignment,

352
00:18:04,210 --> 00:18:07,187
but energy too.

353
00:18:08,190 --> 00:18:11,334
Engaging with the 
energy of a posture.

354
00:18:13,440 --> 00:18:16,710
Okay, whatever variation
that you're in right now

355
00:18:16,710 --> 00:18:18,720
take the deepest
breath you've taken all day.

356
00:18:18,720 --> 00:18:21,644
Feel it travel down.

357
00:18:22,576 --> 00:18:24,863
Feel it travel up.

358
00:18:26,170 --> 00:18:27,210
Beautiful.

359
00:18:27,210 --> 00:18:29,220
Then bring your
awareness to your feet.

360
00:18:29,220 --> 00:18:30,550
Keep awareness in the feet.

361
00:18:30,550 --> 00:18:34,080
As you keep the knees wide,
bring the fingertips,

362
00:18:34,080 --> 00:18:35,810
walk them around behind you.

363
00:18:35,810 --> 00:18:37,630
Keep the feet nice and active

364
00:18:37,630 --> 00:18:39,960
as you slowly
lower to the ground.

365
00:18:39,960 --> 00:18:41,790
If you crash a
little bit, smile.

366
00:18:41,790 --> 00:18:43,770
One of the things 
I love about yoga too,

367
00:18:43,770 --> 00:18:46,980
if you can kind
of position yourself

368
00:18:46,980 --> 00:18:50,671
in a loving way is all
the wonderful opportunity

369
00:18:52,108 --> 00:18:55,200
opportunities to
practice humility, you know?

370
00:18:55,200 --> 00:18:57,850
Instead of feeling bad or shame,
you're like, "I can't float,"

371
00:18:57,850 --> 00:19:01,080
how about, "Oh, thank you.
Thank you, angels.

372
00:19:01,080 --> 00:19:03,450
"Thank you for
giving me this chance

373
00:19:03,450 --> 00:19:09,040
"to know what humility feels
like and to be good at that too."

374
00:19:09,040 --> 00:19:11,917
So if you crashed on your butt,

375
00:19:13,429 --> 00:19:15,610
it's a win in my book.

376
00:19:15,610 --> 00:19:18,362
Okay, come on to a seat,
knees up here.

377
00:19:19,430 --> 00:19:20,910
Lift up through the front body,

378
00:19:20,910 --> 00:19:22,750
lift the shoulders 
up to the ears

379
00:19:22,750 --> 00:19:25,560
then take them
back around and down.

380
00:19:25,560 --> 00:19:27,950
We're prepping for
a little Boat play

381
00:19:27,950 --> 00:19:31,170
and Benji's
gonna go to Shavasana

382
00:19:31,170 --> 00:19:33,250
but we're going to
do a little Navasana

383
00:19:33,250 --> 00:19:34,788
because I want you to,

384
00:19:35,560 --> 00:19:37,430
you have your
action and alignment.

385
00:19:37,430 --> 00:19:40,690
See if you can feel this
lift up through the front body,

386
00:19:40,690 --> 00:19:44,230
feel this grounding through
the back body as you lean back.

387
00:19:44,230 --> 00:19:46,120
So give your thinking 
mind a break, right?

388
00:19:46,120 --> 00:19:48,560
Yesterday we talked
about dropping expectations.

389
00:19:48,560 --> 00:19:51,590
So we're gonna keep active

390
00:19:51,590 --> 00:19:54,250
and we're gonna be
smart listening to our bodies

391
00:19:54,250 --> 00:19:55,500
but we're really gonna see

392
00:19:55,500 --> 00:19:58,070
if feeling this
upward current of energy,

393
00:19:58,070 --> 00:20:00,020
this lift up
from the pelvic floor

394
00:20:00,020 --> 00:20:03,260
can help us feel a little
more supported in this posture.

395
00:20:03,260 --> 00:20:06,940
So just play,
maybe the toes hover here.

396
00:20:06,940 --> 00:20:08,960
You can hold on to
your legs for dear life.

397
00:20:08,960 --> 00:20:11,000
There's no cheating
in my book in yoga.

398
00:20:11,000 --> 00:20:13,852
You're here, that's A+.

399
00:20:16,830 --> 00:20:18,621
YWA-plus.

400
00:20:20,230 --> 00:20:24,670
Shins maybe lift
parallel to the sky.

401
00:20:24,670 --> 00:20:26,220
Hands, maybe reach forward.

402
00:20:26,220 --> 00:20:28,080
So I'm not
collapsing the front body

403
00:20:28,080 --> 00:20:29,520
because I'm lifting up,

404
00:20:29,520 --> 00:20:31,160
feeling that
upward current of energy.

405
00:20:31,160 --> 00:20:33,200
I'm grounding down
through the shoulder blades

406
00:20:33,200 --> 00:20:38,080
feeling them really ground
down through the back body.

407
00:20:38,080 --> 00:20:39,802
Inhale in.

408
00:20:39,802 --> 00:20:41,510
Exhale, I might straighten legs.

409
00:20:41,510 --> 00:20:45,130
Lifting through the front body,
grounding through the back body.

410
00:20:45,130 --> 00:20:46,360
Good, then take a break.

411
00:20:46,360 --> 00:20:48,860
Come to one of my
favorite yoga poses.

412
00:20:48,860 --> 00:20:51,230
You grab opposite
hand with opposite wrists.

413
00:20:51,230 --> 00:20:54,020
Elbows rest on the knees
and we hang the head here.

414
00:20:54,020 --> 00:20:55,767
Oh, feels so good.

415
00:21:01,130 --> 00:21:02,793
Take a nice breath.

416
00:21:04,400 --> 00:21:05,750
And then let's reset.

417
00:21:05,750 --> 00:21:07,690
Bring the hands behind the legs.

418
00:21:07,690 --> 00:21:08,600
Loop the shoulders.

419
00:21:08,600 --> 00:21:10,770
Feel that upward
current through the front body,

420
00:21:10,770 --> 00:21:12,190
downward through the back.

421
00:21:12,190 --> 00:21:15,100
Lift the shins maybe, toes
can stay on the ground too.

422
00:21:15,100 --> 00:21:15,960
Inhale in.

423
00:21:15,960 --> 00:21:17,940
Maybe, exhale, 
reach forward, maybe not.

424
00:21:17,940 --> 00:21:18,906
Inhale in again.

425
00:21:18,906 --> 00:21:22,000
Maybe, exhale, extend the legs.

426
00:21:22,000 --> 00:21:23,858
Maybe open the arms wide.

427
00:21:24,880 --> 00:21:25,885
Breathe.

428
00:21:25,885 --> 00:21:29,810
Lift the chest to the sky, 
lift the chin to the sky.

429
00:21:29,810 --> 00:21:31,160
And then take a break.

430
00:21:31,160 --> 00:21:35,000
Come to my favorite place

431
00:21:35,000 --> 00:21:37,130
to call home.

432
00:21:37,130 --> 00:21:38,880
Close your eyes, drop your chin.

433
00:21:38,880 --> 00:21:40,473
Inhale in deeply.

434
00:21:41,690 --> 00:21:43,280
And exhale completely.

435
00:21:44,430 --> 00:21:46,310
Alright, one more time.
Here we go.

436
00:21:46,310 --> 00:21:48,053
Find your way there.
Find your breath.

437
00:21:48,053 --> 00:21:50,420
Feel the lift through the front,

438
00:21:50,420 --> 00:21:51,700
the grounding through the back.

439
00:21:51,700 --> 00:21:53,650
Inhale in. 
Exhale, straighten the legs.

440
00:21:53,650 --> 00:21:55,316
Straighten the arms.
You're here.

441
00:21:55,316 --> 00:21:56,530
For one second even,
you're here,

442
00:21:56,530 --> 00:21:58,730
lifting the heart,
lifting the chest.

443
00:21:58,730 --> 00:22:02,270
We're here for ten, nine, eight.

444
00:22:02,270 --> 00:22:04,463
You got it. Draw the
shoulder blades together.

445
00:22:04,463 --> 00:22:07,650
Six, five, four.

446
00:22:07,650 --> 00:22:11,130
Three, two and on 
the one we return.

447
00:22:11,940 --> 00:22:13,540
We relax the head over

448
00:22:13,540 --> 00:22:15,540
maybe clasp the
opposite wrist this time.

449
00:22:15,540 --> 00:22:17,489
The one that feels kind of funky

450
00:22:17,489 --> 00:22:20,339
and drop your head down
low and feel your breath.

451
00:22:20,959 --> 00:22:22,690
As you breathe
down into your belly,

452
00:22:22,690 --> 00:22:26,426
feel it at the side bodies,
feel it in the low back.

453
00:22:27,870 --> 00:22:31,080
Notice what it feels
like to be alive today here.

454
00:22:31,080 --> 00:22:34,770
You might just smile
or laugh a little here.

455
00:22:34,770 --> 00:22:37,030
If you need to cry,
just let it out.

456
00:22:38,620 --> 00:22:41,830
I'll invite everyone to
take one more deep breath in

457
00:22:41,830 --> 00:22:43,898
and sigh it out here.

458
00:22:46,720 --> 00:22:49,150
Let's do one more just in
case you missed that wave.

459
00:22:49,150 --> 00:22:51,546
Seriously, don't think.
Here we go. Inhale.

460
00:22:53,064 --> 00:22:55,187
And sigh out with 
a little sound here.

461
00:22:57,210 --> 00:22:58,510
Good, now seal the lips.

462
00:22:58,510 --> 00:23:00,880
Breathe through your nose,
tuck the chin.

463
00:23:00,880 --> 00:23:03,590
And let's roll up to a
little meditation pose here.

464
00:23:03,590 --> 00:23:06,620
Or if you wanna come flat
on your back, now's the time.

465
00:23:06,620 --> 00:23:08,620
My darling, now's the time.

466
00:23:08,620 --> 00:23:10,890
So we're back to one,
back to where we started

467
00:23:10,890 --> 00:23:14,290
or maybe you're lying
down on the ground right now.

468
00:23:14,290 --> 00:23:16,786
Getting geared up
for burrito pose.

469
00:23:19,390 --> 00:23:20,223
Wherever you are,

470
00:23:20,223 --> 00:23:23,457
let's take a moment 
here to find stillness.

471
00:23:26,006 --> 00:23:27,842
To relax.

472
00:23:32,010 --> 00:23:35,027
Notice how you feel in mind.

473
00:23:35,851 --> 00:23:38,055
And in body.

474
00:23:38,821 --> 00:23:40,658
And in heart.

475
00:23:47,320 --> 00:23:51,660
Let your breath simply return.

476
00:23:51,660 --> 00:23:54,748
Nice, easy, natural rhythm,
natural flow.

477
00:23:57,230 --> 00:23:59,108
Soften the skin of the face.

478
00:24:02,270 --> 00:24:04,395
Soften through your jaw.

479
00:24:08,050 --> 00:24:10,990
If the eyes are not closed,
go ahead and close them

480
00:24:10,990 --> 00:24:16,316
just for a quiet moment
here of stillness,

481
00:24:16,316 --> 00:24:18,531
of being.

482
00:24:27,650 --> 00:24:29,810
May this practice inspire you

483
00:24:29,810 --> 00:24:34,133
to feel your way
through the rest of your day.

484
00:24:37,360 --> 00:24:39,440
When I move like
this off the mat,

485
00:24:39,440 --> 00:24:42,390
I notice I just naturally

486
00:24:42,390 --> 00:24:44,900
welcome more contemplation

487
00:24:44,900 --> 00:24:47,090
into my daily life.

488
00:24:47,090 --> 00:24:50,830
So not just on the mat or
focused in a moment of prayer,

489
00:24:50,830 --> 00:24:55,191
but I find beauty 
in the little things,

490
00:24:55,191 --> 00:24:57,260
the mundane,

491
00:24:57,260 --> 00:24:59,860
when I'm really present 
kind of feeling my way

492
00:25:01,170 --> 00:25:02,680
through the day.

493
00:25:05,545 --> 00:25:06,768
Draw the hands together.

494
00:25:06,768 --> 00:25:10,340
Thank you for sharing
your practice with me

495
00:25:10,340 --> 00:25:14,290
and with Benji and with all
the beautiful people and pets

496
00:25:14,290 --> 00:25:17,150
that are practicing
together around the world here.

497
00:25:17,150 --> 00:25:19,705
Take one more final inhale in.

498
00:25:19,705 --> 00:25:22,244
Lots of love inward

499
00:25:23,660 --> 00:25:26,740
so that we can share, exhale,

500
00:25:26,740 --> 00:25:28,964
lots of love outward.

501
00:25:31,260 --> 00:25:32,710
Thanks everyone.

502
00:25:32,710 --> 00:25:34,469
Namaste.

503
00:25:35,302 --> 00:25:40,052
(bright upbeat piano music)