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- Hi everyone and
welcome to Dedicate,

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your 30 day yoga journey.
It's Day 8.

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Don't hate,
meditate, feel great.

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This is an awesome practice.

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This is one in which I invite
you to pause the video and maybe

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grab a little blanky or towel.

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Maybe grab a little pillow.
Any kind of pillow will do.

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And if you don't have
these things, don't worry.

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But it might be
nice to have them

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for today's extra cozy practice.

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Light a candle if you
like and let's get started.

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(bright music)

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Alrighty my friends,
welcome back.

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Let's begin on the ground.

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This is a nice low to
the ground practice today.

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So as you get settled in 

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see if you can right
away just begin to

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let go of the day thus far.

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Quietly, kindly,
brush away your to-do list.

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Anything you have
for after this practice

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and let's see if we can
really drop in to enjoying this 

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beautiful moving
meditation today.

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Finding the softness.

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So we're going to begin
in a nice comfortable seat.

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And I'll invite you right
away to just find a little sway,

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a little softness in the spine.

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So we often start practice like
this when we're doing a session

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kind of focused
on getting unstuck

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or when we feel like we

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don't know what
to do in a situation.

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And this is a really beneficial
way to approach your practice

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because it's a really
valuable way to approach life.

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Often when we're met with
challenges or we feel stuck,

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we feel like we have to
work harder, push harder.

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So today's practice is just a
beautiful reminder

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to relax, lean in,
find the softness,

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the ease and allow
your movement to be

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more like a moving meditation
rather than muscling through.

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And then we can take the essence
of today's beautiful relaxing

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practice with us into the more

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fiery practices
that are on the way.

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But for now, right here,
right now find a gentle sway.

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And if this is the first time
you've ever moved like this in a

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yoga class or in your life,

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just notice what comes up.
Like what resistance?

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Like when you
feel kind of silly,

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just know that you're not alone
and there are probably thousands

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of people doing this
with us right now

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that feel the same way.

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So don't let that stop you.

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Don't let your feeling about
something necessarily

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turn you away from it.

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See if you can
just kind of smile.

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Use all the tools that we've
learned together thus far to

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just kind of lean in
and start to integrate

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the neck a little more.

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And the shoulders.

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And then we're going to take
this side sody stretch that

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we've been integrating and
you're just going to find a

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soft, easy lift of the right arm
all the way up and then take it

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over towards the left.

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And just like we did on Day 1,

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you're gonna find
what feels good here.

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Just finding a
little bit of movement.

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It can be pulsing.
It can be soft, easy movement.

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And then in your own time,
coming through center.

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Finding your sway and then
taking it to the other side.

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Nice and easy.

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And then when you're ready
coming all the way back through

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center and we'll bring the hands
to rest gently on the tops of

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the thighs or the knees
and take in loving

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breath in through the nose.

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And as you exhale, go ahead and
breathe out through the mouth.

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Close your eyes as
you're ready, and again,

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big inhale in through the nose.

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And allowing
yourself to just land here.

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Whatever you're coming with,
just being honest about it all.

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Landing here in
the moment fully.

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One more time, big inhale.

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Nothing fancy,
just big breath in.

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And releasing out
through the mouth.

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Just taking a moment
to find stillness here.

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Noticing where your thoughts go.

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Noticing where you might be
clenching or holding and seeing

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if you can right
away start to soften.

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Beautiful, then draw the
hands together at your heart,

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bow the head to the hands.

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Take a deep breath in.

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Empty it out 

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and then flutter
your eyelashes open.

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Gently lift the corners
of your mouth just slightly.

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Inner smile goes a long way.

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Particularly if we
find that we're really,

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we've veered quite a distance
far off from like a

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moving meditation or
moving with intention,

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just a little inner
smile can help remind

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you like it's all good.

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I can't control
everything anyway.

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Only thing I can control is how
I move and then how I move of

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course influences how I feel,
et cetera, et cetera.

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So here we go.

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So we're gonna uncross the legs.

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Just bring the
left heel just a bit today

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and then bring
the right foot into follow.

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So we were in Sukhasana.

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This kind of criss-cross
applesauce situation

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and now we're
coming into Sidhasana.

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So it's just one foot
in front of the other.

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So the heels are
going to come in

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followed by the right leg and

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you're gonna check
in here right away.

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Be honest.
Is it tight?

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Do I feel
tightness in the hip crease?

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Do I feel collapsed?

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Can I do something to improve
the length in my spine which is

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then going to
help me breathe easier?

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And a great thing to do
since we've all brought a little

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blanket or towel is to just lift
the hips up a little higher.

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Oh yeah, baby,
now I feel amazing!

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(laughs) That little lift.

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And I love the metaphor behind
these at home yoga practices and

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all the yoga practices to be
honest but something like kind

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of setting yourself up like this
to just really be an open book.

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Really open,
open everything up

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and find your way to good.

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Okay, so one foot in
front of the other here.

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You have your hips
lifted up perhaps today.

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We're gonna inhale, send the
fingertips behind the ears.

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So just connecting a little bit
to subtle body lines here as you

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inhale reach for the sky.

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We find that
connection of hip to shoulder,

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shoulder to wrist, wrist
to fingertips and beyond.

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To infinity and beyond.

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Take a deep breath in and as you
exhale melt it all the way down.

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Send your heart forward.

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We're coming
forward here nice and slow.

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Paying attention
to the sensation

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as we slowly melt it forward.

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You're just gonna come
onto the forearms to start.

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And you might find
a soft easy sway here.

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And then you'll know if
it's right in your body

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to continue the
journey on just a bit.

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Maybe bringing

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the forehead all the
way down to the earth.

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If you have a yoga block, you
can grab it now or sometimes

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I just like to stack the fists

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like bubble gum,
bubble gum in a dish.

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Not everyone will get that
and that's okay but if you do,

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awesome. We'll play a
little bubble gum and just give

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yourself a little prop
for the forehead to rest on.

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And then put some weight, just
some awareness really

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in your hips, in your thighs 

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and start to breathe
deep into your belly.

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And one little loving mantra

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I like to start with when I'm

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doing a moving meditation or
just getting down low to find

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balance, not necessarily
embracing a full asana practice

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or I also do some
similar exercises.

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I always like to start by
inhaling lots of love in

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and exhaling lots of love out.

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So this is good in a
soft relaxing practice.

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Also really good before I run 

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or anything where
you're going to be uniting

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body and spirit,

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mind, mental, mental game.

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I also like to start inhaling
lots of love in and exhaling

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lots of love out
whenever I'm saying a prayer.

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It's just a great
place to start so

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take it or leave it.
Inhaling lots of love in here.

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And then
exhaling lots of love out.

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Continuing to notice where you
might be gripping or holding.

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And just a little grace notice
so just bring a little energy

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into the feet, to the toes.

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Start to slow down your breath.

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Soften through the face.

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And if you were hoping for
a workout today, just trust.

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Trust that
everything is as it should be.

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This is the practice
you're supposed to

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be gifted with today.
So lean in.

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Perhaps this time today will

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up your game
in tomorrow's practice

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or in another
more fiery practice.

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And then slowly we'll again
bring awareness to the hips.

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Let the lower body be
heavy as you slowly release.

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Come all the way back up.

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Stacking through the spine.

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Stacking head over heart,
heart over pelvis.

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On your next inhale, reach the
shoulders so lift the shoulders

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all the way up to the ear lobes.

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Squeeze and lift, breathe in.

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And exhale slide shoulder
blades down the back body.

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Awesome, keep the left heel in.

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Gently connect to
your center even here.

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It's always moving
from a place of connect,

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send the left leg out long.

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We're gonna flex.

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I said left leg, send
the right leg out long.

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I'm already Zened out.

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Send the left (laughs).

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Send the right leg out long.
Sorry guys.

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And you're gonna flex your
right toes towards your face.

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And just gently turn, turn,
turn so that your heart

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and your center
are facing your leg.

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And if you're on a blanky you
might just do a little whoop to

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shift your hips or your
hip support to move with you.

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Cool. Now take the fingertips,
bring them behind the ears.

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Inhale, find that connection
to your center as you reach up.

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Exhale, think up
and over as we dive

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over towards the right toes.

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Now wherever the hands
land is perfectly beautiful.

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It can be here on the thigh.

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It can be here on the shin.

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Maybe you're
grabbing the pant leg.

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Maybe it's just fingertips.

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Maybe in time you work to
pull that right hip crease back.

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Create more space
in the front body,

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in the back body to
find a Forward Fold.

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Maybe traditionally
getting head to knee.

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We call this Janus or Sirsan,
Head to Knee Pose.

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But honor, so
important to honor you.

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Honor where you're at.

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In a lot of ways that's what
this journey is all about.

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It's dedicating time

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with yourself for yourself.

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Honoring who you are
and where you are today.

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Okay, I'll shut up and allow you

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to listen to the
sound of your breath.

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Listen to the
wisdom of your heart.

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And make sure you're not holding
or clenching in the neck here.

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See if you can soften and relax.

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Little grace note, little
energy in the toes and the feet.

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Stick with it.
Lean in, soften, allow.

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And then from your foundation,
that which is touching the earth

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here and your
energetic body, slowly roll up.

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Yes.

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From here, ground down
through the sits bones.

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Inhale,
fingertips behind the ears.

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Reach for the sky.

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From your center, dial all
the way over towards the left.

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Gentle twist to your left.

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Right hand can come to the
outer edge of the left leg,

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left fingertips
behind and we breathe here.

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So we're flexing the right foot.

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We're breathing deep.
We're sitting up nice and tall.

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Working to create
a healthy flow of energy

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that runs up and down the spine.

247
00:14:00,166 --> 00:14:03,917
Gently just moving aside
anything that might be stuck,

248
00:14:03,917 --> 00:14:08,333
any cobwebs, any stagnant old

249
00:14:11,333 --> 00:14:14,583
things that we just don't need
to carry around with us anymore.

250
00:14:18,333 --> 00:14:21,542
Cool, and then slowly
releasing back to center.

251
00:14:21,542 --> 00:14:23,750
We're gonna take the right foot.
We're gonna bring it in.

252
00:14:23,750 --> 00:14:25,667
We're going to
re-center if we have a blanket.

253
00:14:27,542 --> 00:14:29,583
And then we'll switch.
Take the right heel in.

254
00:14:30,625 --> 00:14:32,625
Left foot to follow.

255
00:14:34,959 --> 00:14:37,708
Check in here. Bring in
the hips a little bit high

256
00:14:37,708 --> 00:14:39,083
so that your
knees can fall down.

257
00:14:39,083 --> 00:14:40,583
You'll feel really cozy.

258
00:14:43,834 --> 00:14:45,917
And then when you're ready
fingertips behind the ears,

259
00:14:45,917 --> 00:14:47,667
inhale, take the deepest
breath you've taken

260
00:14:47,667 --> 00:14:49,000
all day as you reach up high.

261
00:14:50,500 --> 00:14:53,166
And then exhale,
soften into it, lean into it.

262
00:14:53,166 --> 00:14:55,542
Nice and slow,
forearms to the earth.

263
00:14:58,625 --> 00:15:00,500
Find a little sway here.

264
00:15:00,500 --> 00:15:02,667
Gently opening
up through the hips.

265
00:15:04,291 --> 00:15:05,792
And then find
what feels good here.

266
00:15:05,792 --> 00:15:07,542
Maybe coming all the way down.

267
00:15:08,208 --> 00:15:12,083
Maybe bringing the fist together
for a prop up for the forehand.

268
00:15:12,875 --> 00:15:15,834
And depending on what time of
year that you were doing this

269
00:15:15,834 --> 00:15:18,333
you have any
sinus pressure this can be 

270
00:15:18,333 --> 00:15:21,208
a insanely awesome thing.

271
00:15:21,208 --> 00:15:23,708
It shouldn't be so good that
something this simple can help

272
00:15:23,708 --> 00:15:26,667
you feel a clearing out 

273
00:15:26,667 --> 00:15:28,959
but this little pressure
right in the

274
00:15:28,959 --> 00:15:32,166
center of the
forehand between the brows.

275
00:15:35,542 --> 00:15:36,708
Okay, 

276
00:15:38,083 --> 00:15:39,500
find the mantra.

277
00:15:40,875 --> 00:15:42,959
Inhale lots of love in.

278
00:15:45,125 --> 00:15:47,250
Exhale lots of love out.

279
00:15:49,667 --> 00:15:51,125
And don't try to
think too hard here.

280
00:15:51,125 --> 00:15:52,583
Just allow.
Feel it out.

281
00:15:52,583 --> 00:15:54,041
Inhale lots of love in.

282
00:15:57,542 --> 00:15:59,125
Exhale lots of love out.

283
00:15:59,125 --> 00:16:03,750
Remembering our
observe practice.

284
00:16:03,750 --> 00:16:07,250
Can I reside in the
role of the observer here?

285
00:16:25,542 --> 00:16:27,708
Notice if you're
clenching anywhere.

286
00:16:27,708 --> 00:16:31,125
See if you can soften,
maybe around the hips,

287
00:16:31,125 --> 00:16:34,333
energetically,
around the ankles.

288
00:16:34,333 --> 00:16:36,250
Perhaps the shoulders,

289
00:16:39,834 --> 00:16:41,625
the traps.

290
00:16:47,417 --> 00:16:50,458
Let the weight of your
head go for one more breath.

291
00:17:02,291 --> 00:17:04,583
And then enjoy this blossoming

292
00:17:05,625 --> 00:17:08,417
as you slowly let the hips get

293
00:17:08,417 --> 00:17:12,125
heavy and roll
it all the way up.

294
00:17:12,125 --> 00:17:15,667
Stack through, hands come
to the knees or the thighs

295
00:17:17,083 --> 00:17:18,708
and notice how you feel.

296
00:17:24,834 --> 00:17:27,458
Amazing. Love for sale
except the love is free.

297
00:17:27,458 --> 00:17:30,250
Everything's free.
So great. I love it.

298
00:17:30,250 --> 00:17:31,333
Okey doke, here we go.

299
00:17:31,333 --> 00:17:35,291
Keep your right heel in,
kick your left leg out

300
00:17:35,291 --> 00:17:37,834
and if you need to do a little
shift with your blanky, you can.

301
00:17:37,834 --> 00:17:39,708
We're gonna turn the
torso to heart space,

302
00:17:39,708 --> 00:17:41,041
(clears throat) excuse me,

303
00:17:41,041 --> 00:17:42,458
over towards that left foot.

304
00:17:44,083 --> 00:17:46,291
Flex the left
toes towards your face.

305
00:17:46,291 --> 00:17:47,750
When you're ready,
big breath in.

306
00:17:47,750 --> 00:17:50,667
Fingertips reach behind
the ears all the way up.

307
00:17:50,667 --> 00:17:53,125
And think up and over as if
you're maybe taking your belly

308
00:17:53,125 --> 00:17:55,375
over a little
beach ball or pillow.

309
00:17:55,375 --> 00:17:56,708
Dang it.
We have a pillow right here.

310
00:17:56,708 --> 00:17:58,625
You can use your pillow.

311
00:17:58,625 --> 00:18:00,375
Inhale, reach up and over.

312
00:18:02,083 --> 00:18:04,667
And then same thing,
any amount that the body,

313
00:18:04,667 --> 00:18:06,750
you know, listen to your body.
Body talks, we listen.

314
00:18:06,750 --> 00:18:07,667
That's the way it goes and

315
00:18:07,667 --> 00:18:10,208
that's why regular yoga
practice is amazing.

316
00:18:10,208 --> 00:18:13,417
'Cause you can see how that
conversation just fluctuates

317
00:18:13,417 --> 00:18:17,291
and then we get out of the doing
the yoga and we really create a

318
00:18:17,291 --> 00:18:20,959
practice of experiencing
and listening and responding.

319
00:18:21,834 --> 00:18:24,250
So wherever you are
today, ah, be there.

320
00:18:24,250 --> 00:18:25,708
It's all good.

321
00:18:26,959 --> 00:18:29,750
Maybe you need to bend the
knee generously to kind of

322
00:18:29,750 --> 00:18:32,208
find your way to
good here today.

323
00:18:35,625 --> 00:18:39,333
And then we
allow and we release.

324
00:18:39,333 --> 00:18:41,333
We breathe and we let go.

325
00:18:49,708 --> 00:18:52,542
Just keep noticing
where your thoughts go.

326
00:18:52,542 --> 00:18:55,583
And remember this is
time that you've dedicated

327
00:18:55,583 --> 00:18:57,166
to yourself, for yourself.

328
00:18:57,166 --> 00:18:59,250
Trust it.
Trust the process.

329
00:18:59,250 --> 00:19:01,583
Trust that it's valuable.

330
00:19:01,583 --> 00:19:03,166
Trust that you're worth it.

331
00:19:11,458 --> 00:19:13,375
Then get really
heavy in your bum.

332
00:19:13,375 --> 00:19:16,542
Heavy in the
hips and nice and slow,

333
00:19:16,542 --> 00:19:19,959
super slow, roll it up.

334
00:19:25,708 --> 00:19:27,208
Back to center.

335
00:19:27,208 --> 00:19:29,917
Inhale, reach the
fingertips behind the ears.

336
00:19:31,583 --> 00:19:33,583
And exhale, gentle
twist to the right.

337
00:19:33,583 --> 00:19:34,959
Oh yeah.

338
00:19:36,000 --> 00:19:37,500
Little buddy.

339
00:19:38,625 --> 00:19:40,208
He loves Day 8.

340
00:19:41,250 --> 00:19:42,708
Breathing deep.

341
00:19:49,917 --> 00:19:53,125
Inhale, breathe into
your belly, your guts.

342
00:19:55,500 --> 00:19:56,750
Your instincts.

343
00:19:59,917 --> 00:20:02,083
Cool and then come all
the way back to center.

344
00:20:02,083 --> 00:20:02,917
Awesome, okay.

345
00:20:02,917 --> 00:20:05,917
So from here we're
gonna bring both feet in.

346
00:20:05,917 --> 00:20:07,708
We're gonna take the blanky

347
00:20:09,041 --> 00:20:11,041
and we're just gonna
bring it to the side.

348
00:20:11,041 --> 00:20:13,750
You'll kick your
legs out on your mat.

349
00:20:16,333 --> 00:20:20,917
And if you brought
a pillow to practice

350
00:20:20,917 --> 00:20:22,333
go ahead and grab it now.

351
00:20:25,542 --> 00:20:28,917
Okay, so from here we're gonna
take the pillow and it can be a

352
00:20:28,917 --> 00:20:31,542
couch pillow,
it can be any pillow.

353
00:20:31,542 --> 00:20:32,625
Bedroom pillow.

354
00:20:32,625 --> 00:20:34,708
You're gonna hug it
right up to your sweet belly.

355
00:20:34,708 --> 00:20:37,208
Right in your hip creases and
then you're gonna take your

356
00:20:37,208 --> 00:20:39,083
hands, yeah, baby and move

357
00:20:39,083 --> 00:20:40,708
the fleshy part of the
buttocks aside.

358
00:20:41,542 --> 00:20:44,208
Feel your sits bones kind of
move down to the ground

359
00:20:44,208 --> 00:20:45,333
or maybe not.
Maybe you don't feel 'em.

360
00:20:45,333 --> 00:20:46,625
Maybe you won't.

361
00:20:46,625 --> 00:20:50,875
And we're just gonna move our
nice booties to the side so we

362
00:20:50,875 --> 00:20:55,041
can at least visualize
this grounding down to lift up

363
00:20:55,041 --> 00:20:57,917
through the ground.

364
00:21:00,250 --> 00:21:03,000
The Crown, did you
watch "The Crown" on Netflix?

365
00:21:03,000 --> 00:21:05,375
So good, so amazing.

366
00:21:05,375 --> 00:21:07,500
If you did, tell me down below. 
So great.

367
00:21:09,333 --> 00:21:12,291
Hug your pillow in toward your
body so squeeze it up and then

368
00:21:12,291 --> 00:21:15,625
when you're ready, inhale, reach
the fingertips towards the sky.

369
00:21:15,625 --> 00:21:18,125
And then exhale think up and
over as you bend your knees

370
00:21:18,125 --> 00:21:22,208
Paschimottanasana, you're gonna
rest your chest and your heart

371
00:21:22,208 --> 00:21:25,041
on your pillow,
maybe your forehand.

372
00:21:25,041 --> 00:21:28,166
You can also bring your
blanket or your towel into play

373
00:21:28,166 --> 00:21:30,708
and create a little lift
so you can relax

374
00:21:30,708 --> 00:21:32,583
your forehead
down on the ground.

375
00:21:33,875 --> 00:21:35,542
Down on your prop.

376
00:21:36,917 --> 00:21:40,959
Okay, then in time you can
work to straighten your legs and

377
00:21:40,959 --> 00:21:42,875
we're gonna be here
for about seven to ten breaths

378
00:21:42,875 --> 00:21:45,000
depending on the
rhythm of your breath.

379
00:21:45,000 --> 00:21:46,959
So we're gonna let it all go.

380
00:21:46,959 --> 00:21:48,625
Breathing into the back body.

381
00:21:48,625 --> 00:21:50,333
Calming the nervous system.

382
00:21:50,333 --> 00:21:52,792
Smoothing out any frayed nerves.

383
00:21:52,792 --> 00:21:54,458
Relieving any tension.

384
00:21:55,333 --> 00:21:56,625
Enjoy.

385
00:22:04,041 --> 00:22:09,208
So holding this posture, feeling
the breath and noticing how

386
00:22:09,208 --> 00:22:11,834
the breath can stretch
the skin of the back body.

387
00:22:12,625 --> 00:22:14,125
And I invite you
to find depth here

388
00:22:14,125 --> 00:22:15,625
so don't shortchange yourself.

389
00:22:15,625 --> 00:22:17,708
Once you find a
nice place to be stay there

390
00:22:17,708 --> 00:22:19,375
for seven to ten breaths.

391
00:22:41,875 --> 00:22:44,000
Relax your tongue in
the base of your mouth.

392
00:22:44,000 --> 00:22:45,917
Soften through
the skin of the face.

393
00:22:49,083 --> 00:22:51,083
Inhale lots of love in.

394
00:22:53,000 --> 00:22:54,625
Exhale lots of love out.

395
00:22:54,625 --> 00:22:56,458
One more quiet
breath on your own.

396
00:23:09,166 --> 00:23:11,750
The slowly we'll release.

397
00:23:11,750 --> 00:23:13,834
Come back up mindfully. Enjoy.

398
00:23:13,834 --> 00:23:17,500
Just melt as you
release all the way up.

399
00:23:17,500 --> 00:23:18,500
Okay, check it out.

400
00:23:18,500 --> 00:23:19,834
We're going to take
the blanket to the side.

401
00:23:19,834 --> 00:23:21,583
If you have it,
you're gonna take the pillow,

402
00:23:21,583 --> 00:23:25,083
bring it to the top of your mat
for your head and then you're

403
00:23:25,083 --> 00:23:28,250
gonna bring your blanket or your
towel back into play and it can

404
00:23:28,250 --> 00:23:31,417
either fold up or
you can roll it up.

405
00:23:31,417 --> 00:23:35,375
We're gonna bring it underneath
the backs of the legs.

406
00:23:35,375 --> 00:23:36,417
The leggies.

407
00:23:38,250 --> 00:23:40,000
Heck yeah!
Okay, here we go.

408
00:23:40,000 --> 00:23:41,166
Come on down to your back.

409
00:23:42,125 --> 00:23:43,583
Get situated.

410
00:23:46,041 --> 00:23:48,500
Where's my breathing bolster?

411
00:23:48,500 --> 00:23:49,875
Come here breathing bolster.

412
00:23:50,708 --> 00:23:52,750
Take a second to
get situated here.

413
00:23:52,750 --> 00:23:55,291
You're gonna wanna maybe
shortchange yourself of this too

414
00:23:55,291 --> 00:23:59,875
if you're used to really moving
fast and you're a busy person

415
00:23:59,875 --> 00:24:01,959
like me but man, I'm telling ya.

416
00:24:01,959 --> 00:24:03,458
Stick with this, okay?

417
00:24:03,458 --> 00:24:04,959
This is part of the commitment.

418
00:24:05,792 --> 00:24:09,875
So when you get here you're
going to allow your toes to just

419
00:24:09,875 --> 00:24:12,333
open up just a bit and
allow the inner thighs

420
00:24:12,333 --> 00:24:14,125
to get a little sunlight.

421
00:24:14,125 --> 00:24:15,458
Hey-o, I've never
said that before.

422
00:24:15,458 --> 00:24:18,125
(laughs)
You brought that out of me.

423
00:24:18,125 --> 00:24:20,458
Okay and you're gonna get cozy.
That's the thing.

424
00:24:21,500 --> 00:24:24,375
And we're gonna
find stillness by bringing

425
00:24:24,375 --> 00:24:26,667
the hands to the
rib cage or the belly.

426
00:24:28,583 --> 00:24:32,125
And when you feel cozy
you're gonna soften everything.

427
00:24:33,542 --> 00:24:35,458
Inhale in deeply.

428
00:24:35,458 --> 00:24:38,625
Exhale, close your eyes
and begin to find stillness.

429
00:24:49,041 --> 00:24:51,208
Now allow your
breath to just return to

430
00:24:51,208 --> 00:24:53,208
it's natural ebb and flow.

431
00:24:59,625 --> 00:25:00,792
And enjoy 

432
00:25:03,458 --> 00:25:07,500
a moment of
complete and total relaxation.

433
00:25:10,542 --> 00:25:12,583
And if you find
you're not relaxed,

434
00:25:12,583 --> 00:25:14,542
you're distracted,

435
00:25:14,542 --> 00:25:16,500
cool. Way to be human.

436
00:25:16,500 --> 00:25:18,125
Remember this
is just a practice.

437
00:25:18,125 --> 00:25:20,583
Do your best to
practice relaxing.

438
00:25:21,333 --> 00:25:23,208
Practice being still.

439
00:25:25,917 --> 00:25:28,458
And if you're wondering
if you're doing it right,

440
00:25:29,708 --> 00:25:32,875
the answer, my friend, is yes.

441
00:25:47,959 --> 00:25:49,166
Sweet.

442
00:25:51,959 --> 00:25:55,500
Now slowly bring your
awareness back to your body.

443
00:25:55,500 --> 00:25:57,166
Wiggle the toes.

444
00:26:00,625 --> 00:26:04,125
And slowly we're going to
open up through the left arm.

445
00:26:04,125 --> 00:26:06,083
Palm face up to the sky.

446
00:26:08,125 --> 00:26:11,083
Open up through the right
arm, palm face up to the sky.

447
00:26:13,500 --> 00:26:16,458
Then we'll rotate the wrists and
the ankles and start to bring

448
00:26:16,458 --> 00:26:20,291
awareness to just the
quality of air in the room

449
00:26:20,291 --> 00:26:22,667
or wherever you're practicing.
Maybe outside.

450
00:26:25,542 --> 00:26:28,250
Gently begin to deepen your
breath and bring your awareness

451
00:26:28,250 --> 00:26:33,000
now to the quality of air in
your practice space and to the

452
00:26:33,000 --> 00:26:36,333
light in the room
or wherever you are.

453
00:26:38,542 --> 00:26:42,208
And now to any sounds,
any noises you can hear.

454
00:26:49,625 --> 00:26:51,792
And let everything go.

455
00:26:51,792 --> 00:26:55,208
And on your next big inhale,
bring the palms together.

456
00:26:56,166 --> 00:26:57,875
Thumbs to third eye.

457
00:26:59,750 --> 00:27:01,750
Thank you so much for
going on this journey with me.

458
00:27:01,750 --> 00:27:04,458
You are doing an awesome job.

459
00:27:04,458 --> 00:27:08,208
I hope that you know and
feel that what you're doing for

460
00:27:08,208 --> 00:27:12,083
yourself is not only an
incredible thing for you and

461
00:27:12,083 --> 00:27:15,208
your personal
journey but I think,

462
00:27:15,208 --> 00:27:17,625
I'm biased,
but for the world. Right?

463
00:27:18,875 --> 00:27:20,208
So thank you so much for sharing

464
00:27:20,208 --> 00:27:21,959
your time and
your energy with me.

465
00:27:21,959 --> 00:27:24,959
Let us know how today's practice
went in the comments section

466
00:27:24,959 --> 00:27:29,458
down below and I'll
see you tomorrow for Day 9.

467
00:27:30,375 --> 00:27:32,667
We're gonna get high tomorrow.

468
00:27:32,667 --> 00:27:35,875
Okay, but for now I love you.

469
00:27:35,875 --> 00:27:37,250
Namaste.

470
00:27:39,208 --> 00:27:43,583
(bright music)