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- Hello everyone,
welcome back to Center.

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It's Day 18 and this is one of

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my favorite practices 
of the whole journey.

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I love this theme.

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Today we are
focusing on our gaze.

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Let's get started.

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(light music)

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Alright, let's start in

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a comfortable 
seat of your choice.

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Today's practice
is all about focus.

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This idea of having
an awareness of where our

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attention is going and 
having an understanding

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that where our 
attention goes, energy flows.

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So we say that a lot
here on the channel

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and in the community and

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you've likely already 
noticed that in practice,

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whether consciously
or unconscious so we're just

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gonna build on that today by

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focusing on 
our Drishti or our gaze.

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So bring the palms together,
lift the sternum to the thumbs

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and instead of closing your
eyes today, just allow your

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gaze to soften down gently
past your nose, which is,

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of course, an option I've
been giving this whole time.

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So if you've been doing that,

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you're one step 
ahead of the game.

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And just start to notice
how you're feeling today.

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Notice your breath.

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And inevitably 
you start to find a

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real point on the ground

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in your current space that

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you're in that you focus on.

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We call this 
focal point the Drishti,

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the point in which you gaze upon.

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It can be incredibly helpful as

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we move through postures

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that require more balance.

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But on a bigger,

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almost more philosophical plane,

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this practice can really serve,
I believe, off the mat

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as we essentially

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train our gaze

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to serve us and 
our nervous system

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and our energy

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rather than work against us.

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So just notice
what's coming up here.

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You might like notice 
that your eyes want

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to divert different places.

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You might notice that you're
blinking (chuckles)

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10 times the normal rate.

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You might notice that your
monkey mind is just kind of

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wanting to fidget and that's
all part of the training and

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I am devoting a whole day

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to this practice because it feels

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more important now, 
to me, than ever.

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So we spend so much time

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looking at our screens,

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kind of getting 
sucked into algorithms,

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pointing our attention 
and focus every which way

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from one moment to the next.

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This is a practice 
that helps us recenter,

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gain back that power of

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awareness of
our attention and energy.

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Alright, now you can relax your
eyelids here just for one more

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breath and this 
is what we call

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or what we're aiming 
for is a soft gaze.

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So you're not focused intently
(laughs) on the point in front

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of you but the eyelids can
kind of get heavy and there's

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just a soft ease to it.

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And if you have ever played
with your peripheral vision,

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you notice that the
soft gaze helps that as well.

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And if this is all very
weird and strange to you,

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don't worry we're gonna play 
with it and put it into practice

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through shapes a plenty.

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Alright, now slow and steady
release your hands and come

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forward onto all fours and
take your soft gaze with you.

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And a little tip for 
your gaze practice,

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for your focal training 
is to move your gaze

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slowly from 
one thing to the next.

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So as you move through
transitions in your practice,

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allow your gaze to
follow at a slow pace.

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Alright, let's take it 
with us in Cat-Cow.

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So we know this form.

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Just take your gaze forward.

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Eyes stay open today.

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As you exhale, take your 
gaze towards your navel.

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Be specific.

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Inhale, drop the belly,
gaze goes forward,

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out and up.

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And then exhale

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drawing the chin to the chest,

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gaze goes to the navel.

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One more time, 
inhale, send the gaze out

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as you open your chest.

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And this time as you exhale,
draw the muscles of the core

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up and in and send your 
gaze towards your navel

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and hang out here.

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Breathe deep, crown of
the head towards the ground.

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Inhale in.

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Exhale out.

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Good. Inhale to neutral.

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Curl the toes under here,
listen carefully, inhale in,

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gaze straight down.
Gaze straight down.

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As you exhale, lift the knees

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and let them hover 
here in Table.

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Recruit the abs, keep the neck
long, shoulders tugging back.

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So we're not collapsed in the
shoulders or into the weight

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of the palms but we're
pressing away from the earth.

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Gaze straight down for three,
breathe deep.

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Two and one.

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Slowly lower the knees.

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Nice and steady we're
gonna uncurl the toes.

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And here we go, inhale,
send the right toes out,

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gaze forward as you reach the
left fingertips forward as if

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you're trying to shake a hand

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so left thumb up, 
left pinky down.

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Then exhale, gaze traces 
a line down the midline

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towards the navel, 
squeeze the limbs up and in.

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Good. Inhale, extend.

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And exhale, draw it up and in.

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Now whether you're new 
to the practice or practicing

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for a while, you can start 
to see how your gaze and

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your center could 
be connected here.

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Release and let's take it
to the other side right away.

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Move nice and slow.

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Soft gaze.

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Connected to the movement.

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And then release and send it
back to Extended Child's Pose

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or Child's Pose or any posture
where you can close your eyes

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and just kind of think about
and feel what just happened.

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Was that hard?

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Was your focus
kind of diverting?

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And I do consider this a
really sweet and somewhat

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intermediate or
advanced practice.

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So taking the concept of
Drishti or gaze beyond

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just balancing on one leg.

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Really using it as
a centering practice.

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Alright, inhale see 
if you can open the eyes

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and slowly with 
a soft gaze rise up.

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Keep your focus down on the mat,
curl the toes under and

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then send the hips up high,
Downward Facing Dog.

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Trace a line with your focus
towards your navel once again.

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Turn the toes in slightly.

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Internal rotation through the
tops of the thighs, the hips.

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And then opposite rotation,
external rotation in the

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shoulders as you press into
the index finger and thumb.

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Good. Hold on to your focus.

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Inhale deeply.

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Exhale, bend the knees, draw
a line with your gaze forward

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and then make
your way to the top.

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Forward Fold.

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Again, instead of closing
the eyes here just keep a soft

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gaze down gently past the nose.

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Breathe deep.

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Inhale in again.

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And exhale.

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Great. Draw your 
hands to your waist,

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bend your knees deeply and

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trace a line with
your nose forward.

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Sending your gaze all the
way forward to rise up here

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leading with your focus out.

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Press into your feet, slowly
stand up, keep your gaze

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all the way out and see if 
you can find that softness,

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that heaviness in the eyelids.

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And I just want to say here

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as you practice 
this Mountain Pose

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with a soft gaze out,
thank you for trusting me,

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for allowing the 
sound of my voice to

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guide you through this practice

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because in order 
to keep practicing

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this type of focus 
in your training you

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can't really always 
look at the screen.

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So look when you need to.

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Always look when 
you need a demo.

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Keep the body safe but when
you don't need to look,

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you can practice 
with this soft focus,

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with this Drishti.

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Alright, inhale, you're gonna

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send the fingertips 
all the way up.

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Send your gaze down 
past your nose and

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find a little 
focal point on the ground.

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Can be a little 
speck of something

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or a corner or a crack.

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Deep breath in.

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Exhale, draw the navel in and
up and we're just gonna lift

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up onto the toes,
hold on to your Drishti.

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Lift up as high as you can go.

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Engage the legs.

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Good, and then lower down.

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Repeat.
Inhale in.

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Exhale, draw the navel in
and lift up as if someone was

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gently pulling you
up from the fingertips.

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Hold on to that focal point.

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Keep holding onto
it as you release.

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And then one
more time, inhale in.

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Exhale, contract the 
abs and slowly lift up,

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hold onto that Drishti.

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And then release.

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Interlace the fingertips,
elbows come wide here

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and we're gonna take it for a
slow circle, dropping the left

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elbow down and
around and then repeating.

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And just notice
where your eyes go here.

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See if you can bring it
down gently past the nose.

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And then reverse the circle.

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Nice and then we'll release
that nice and slow we're gonna

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come to the center of the mat,
turn to one side,

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walk the feet 
out nice and wide.

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Toes are gonna turn out.

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Feet are gonna be a little
bit wider than your hips.

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Alright, hands come back
to the waistline to start.

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And we're gonna 
slowly bend the knees,

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drop the center down 
and then lift it up.

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Drop the center down, 
bend the knees.

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And then lift it up.

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Now send your gaze down
gently past your nose, drop.

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And lift.

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And lower.

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And lift.

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And the next time 
you lower, stay there.

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Hold onto your Drishti.

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Use the sound of my voice
to guide you so hold on to

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that focus down
gently past the nose.

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Find something.

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And then you're 
gonna lift the right heel,

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just the right heel.

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And lower. Try to stay 
low in this deep bend here

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and then lift the left heel.

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And lower. Now as things 
get more challenging,

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just notice what 
happens with your eyes.

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See if you can 
hold on to that Drishti

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and keep the center low.

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Right heel lifts.

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Breathe.
Left heel lifts.

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Breathe.
Right heel lifts.

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Stay low.

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Left heel lifts.

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Great, now both heels lift,

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option to bring the palms
together at the heart.

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Hold on to that focus.

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Soften your gaze, keep the
center low, get a little lower.

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Again, when things 
get challenging

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keep that gaze soft.

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Relax the shoulders.

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Maybe get an inch
or two lower for three.

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Two.
And one, release, ah.

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You can look at the screen.

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Inhale, reach the 
fingertips up high

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or maybe you 
look up towards the sky.

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Exhale, you're gonna 
send your right toes towards

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the front right corner of the
mat, fingertips out wide.

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Turn the left toes in towards
the front left corner of the mat

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and here we are, Warrior II.

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Bend that front knee 
and send your focus out

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beyond the right fingertips.

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Nice.

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Inhale in.

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00:14:28,682 --> 00:14:31,392
And exhale to release 
and we're gonna come back

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00:14:31,392 --> 00:14:33,799
to that same shape we're in.

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00:14:33,799 --> 00:14:37,469
So turn both toes out.

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00:14:37,469 --> 00:14:38,879
Hands come to
the heart right away.

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00:14:38,879 --> 00:14:41,710
This time inhale in, 
lift the sternum to the thumbs.

261
00:14:41,710 --> 00:14:43,612
Exhale, sink low.

262
00:14:44,761 --> 00:14:47,883
Fire up those quads,

263
00:14:47,883 --> 00:14:50,000
hamstrings, glutes.

264
00:14:51,348 --> 00:14:53,119
Find your Drishti.

265
00:14:54,246 --> 00:14:55,953
Nice. Then this 
time we're gonna send

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00:14:55,953 --> 00:14:59,559
the fingertips out in front,
left elbow over the right.

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00:14:59,559 --> 00:15:01,960
Inhale, lift the elbows up.

268
00:15:01,960 --> 00:15:05,639
Exhale, sink deep 
into this shape,

269
00:15:05,639 --> 00:15:06,879
bending the knees a little more.

270
00:15:06,879 --> 00:15:10,631
Dropping your center 
and just find a soft focus

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00:15:10,631 --> 00:15:14,240
just past the bind of your
elbows here on the left side.

272
00:15:15,459 --> 00:15:17,786
Eagle Arms.

273
00:15:17,786 --> 00:15:19,200
And sink a little lower.

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00:15:19,200 --> 00:15:20,599
Option, you don't 
have to take it,

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00:15:20,599 --> 00:15:23,820
just an option 
to lift one heel.

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00:15:23,820 --> 00:15:27,039
And then release.
And then the other.

277
00:15:27,039 --> 00:15:28,679
And then release.
And then both heels.

278
00:15:28,679 --> 00:15:31,269
Sink low, again,
this is just an option.

279
00:15:31,269 --> 00:15:33,659
Press into the
ball joint of your pinky toe

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00:15:33,659 --> 00:15:36,319
if the heels are lifted.

281
00:15:36,319 --> 00:15:38,129
Great. 
Everyone release everything,

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00:15:38,129 --> 00:15:39,400
straighten the legs,

283
00:15:39,400 --> 00:15:43,642
bring the fingertips out, 
Star Pose. Take up space.

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00:15:43,642 --> 00:15:44,600
Inhale in.

285
00:15:44,600 --> 00:15:47,860
And then exhale,
Warrior II to the back.

286
00:15:47,860 --> 00:15:50,363
So bend the left knee,

287
00:15:50,363 --> 00:15:54,240
send your focus out 
beyond the left fingertips.

288
00:16:02,423 --> 00:16:04,669
Inhale in.

289
00:16:04,669 --> 00:16:07,738
And exhale to 
bring it back to center,

290
00:16:07,738 --> 00:16:10,960
toes turn out, heels in.

291
00:16:10,960 --> 00:16:13,879
Last time here in
Goddess Pose or Horse Pose.

292
00:16:13,879 --> 00:16:15,840
Lift the chest, inhale in.

293
00:16:15,840 --> 00:16:18,903
Exhale, sternum to thumbs
so palms come together

294
00:16:18,903 --> 00:16:21,401
and we sink down low.

295
00:16:21,401 --> 00:16:23,240
Good.
Then send the fingertips out.

296
00:16:23,240 --> 00:16:26,480
This time right elbow on
top or opposite elbow on top.

297
00:16:26,480 --> 00:16:30,519
We inhale to lift the elbows,
shoulders down and back and

298
00:16:30,519 --> 00:16:32,039
your gaze follows.

299
00:16:32,039 --> 00:16:34,159
And then exhale to
sink a little lower.

300
00:16:34,159 --> 00:16:37,199
Draw the elbows in 
line with your heart center,

301
00:16:37,199 --> 00:16:42,426
gaze down gently past the bind.

302
00:16:42,426 --> 00:16:47,240
Stay low in your 
Goddess Pose or your Horse Pose.

303
00:16:47,240 --> 00:16:51,040
Option to lift one heel.

304
00:16:51,040 --> 00:16:53,120
And lower.
Keep that soft gaze.

305
00:16:53,120 --> 00:16:55,442
Lift the other heel.

306
00:16:55,442 --> 00:16:57,519
And lower.
And last one, you got this.

307
00:16:57,519 --> 00:16:58,240
Inhale.

308
00:16:58,240 --> 00:17:03,000
Exhale, lift both heels
and hover here for a breath.

309
00:17:05,080 --> 00:17:07,039
And then slowly
release everything.

310
00:17:07,039 --> 00:17:09,660
Everyone straighten 
the legs, Star Pose.

311
00:17:09,660 --> 00:17:11,880
Take up space.
Inhale in.

312
00:17:11,880 --> 00:17:14,730
Exhale, clap the palms
together up and overhead.

313
00:17:14,730 --> 00:17:18,720
(claps) Beautiful, 
and then slowly slither

314
00:17:18,720 --> 00:17:21,279
the palms back 
down to the heart.

315
00:17:21,279 --> 00:17:24,990
Great. We're gonna bring the
feet together nice and easy

316
00:17:26,362 --> 00:17:29,640
and we're gonna take the gaze
down gently past the nose.

317
00:17:31,371 --> 00:17:32,929
Inhale in here.

318
00:17:34,209 --> 00:17:36,549
Exhale to relax the shoulders.

319
00:17:38,864 --> 00:17:40,500
Inhale in again.

320
00:17:41,940 --> 00:17:45,480
And exhale to bow
the head to the hands.

321
00:17:45,480 --> 00:17:48,230
Now you can 
close your eyes here

322
00:17:48,230 --> 00:17:50,949
and with the eyes closed here

323
00:17:50,949 --> 00:17:56,119
just feel your footing,
feel your feet on the ground.

324
00:17:58,159 --> 00:18:01,520
And just notice where you are.

325
00:18:03,689 --> 00:18:08,229
Observe your breath as we
start to wind it down here.

326
00:18:15,620 --> 00:18:19,619
We'll continue to build 
on this practice tomorrow

327
00:18:19,619 --> 00:18:23,495
and in the coming days.

328
00:18:23,495 --> 00:18:26,840
And of course, if there's
anything, any other movement

329
00:18:26,840 --> 00:18:29,333
or breath work your body is
craving on the mat before you

330
00:18:29,333 --> 00:18:33,039
roll it up,
listen to your body.

331
00:18:35,331 --> 00:18:38,119
We're gonna inhale, reach
the fingertips all the way up,

332
00:18:38,119 --> 00:18:40,200
open your eyes.

333
00:18:40,200 --> 00:18:42,759
Exhale, Forward Fold.

334
00:18:46,127 --> 00:18:49,160
Then open your eyes, bring
the hands to the waistline.

335
00:18:49,160 --> 00:18:52,360
Feel that big stretch in
the low back as you bend your

336
00:18:52,360 --> 00:18:56,559
knees and one final time 
we're gonna follow the gaze

337
00:18:56,559 --> 00:19:01,521
all the way forward as we
rise back to standing out.

338
00:19:01,521 --> 00:19:04,879
And this time maybe all 
the way up towards the sky,

339
00:19:04,879 --> 00:19:08,531
a little gentle back bend.

340
00:19:08,531 --> 00:19:10,293
And then we'll bring 
it back to center.

341
00:19:10,293 --> 00:19:12,920
Head over heart, 
heart over pelvis.

342
00:19:12,920 --> 00:19:16,039
Slowly bring the palms together,
the thumbs up to

343
00:19:16,039 --> 00:19:19,239
third eye and let's
close with one final breath.

344
00:19:19,239 --> 00:19:20,969
In together.

345
00:19:22,526 --> 00:19:24,626
And out together.

346
00:19:25,760 --> 00:19:26,871
Awesome work.

347
00:19:26,871 --> 00:19:28,728
I'll see you tomorrow.

348
00:19:29,601 --> 00:19:32,790
(light music)