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- Hello everyone,
welcome back to Flow.

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It's Day 18, feel great-teen

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and it is a meditation today.

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You can think of
it as a rest day,

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but more as a renewal day.

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Hop into something
comfy and let's get started.

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(light rhythmic music)

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Alrighty my darling friends,

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let's begin on our mats in a

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seated cross-legged position.

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Sukhasana.

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This is the one
and only yoga posture,

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the one and only asana
that you're gonna do today.

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So take a second
to get settled in.

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It might mean today's the day

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we sit up on a
little blankie or a block.

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And we learned
that the root word "Sukha"

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can be translated to ease.

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So in Sukhasana, we find this

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active upright spine
but then we marry it

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with that Sukha, that ease.

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So it's nice to give yourself
a chance to get settled in,

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set yourself up.

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And then slowly 
begin to slip into

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Sukhasan

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which is where we're 
going to meditate together.

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You can allow the hands to rest

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gently on the tops of the
knees or thighs or you can

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bring the fingers
together into a mudra,

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maybe index finger and thumb.

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And then bring your gaze down

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gently past your nose 
or close your eyes.

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And start to notice your breath.

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Is it shallow?

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Does it have texture?

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And as we've already

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connected on on this journey

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just by
bringing your attention,

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your awareness to your breath,
it starts to change.

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By now hopefully 
you've settled in

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to a place in which you can

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find stillness in
the physical body.

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And just notice where your

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thoughts are in this shape

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that you're in.

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Notice what's coming up.

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And then acknowledge them.

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Acknowledge the
thoughts as they pass by,

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by breathing

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a little deeper into the belly.

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And exhaling out
through the nose.

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Give yourself 
permission here to do

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just that, nothing else.

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Just acknowledging 
the thoughts

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with your breath.

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And you might 
catch little waves of

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just being with your breath,

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no thought.

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Maybe a little moment or two,
maybe a breath or four,

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maybe none at all today but

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all other items 
on the agenda and

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the to-do list are
put politely on hold

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as we practice sinking deeper

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into friendship

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with ourselves.

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You're well into your practice
by now and you're doing great.

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Just notice where you feel

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fidgety or tight and
see if you can soften.

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Use the tool,
the master tool of your breath

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to find ease

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and lean into the stillness.

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And it's not easy.

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But with practice over time,

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the distance between you

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and that stillness, that peace,

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can get shorter and then
longer again and then shorter.

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If you've lost the
connection with your breath,

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you can acknowledge
that and come back to it now.

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Noticing the
thoughts as they arise.

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Tipping your hat to them
with a conscious breath and

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then watching them move past
just like clouds in the sky.

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And then slowly, very sweetly

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bring your attention and
awareness back to your body,

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your physical body.

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Take a deep breath in.

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And bat the eyelashes
open as you breathe out.

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Lovely.

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Let's take a gentle twist
left hand to the right kneecap,

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right fingertips behind.

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Just notice how you feel.

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And then gentle
twist to the other side.

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And then back to center.

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Bring the palms together.

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Inhale in deeply.

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As you exhale,
bow your head to your hands.

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The mind to the heart.

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Think of this as a renewal day.

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Renewing your commitment

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to the next couple practices

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one day at a time.

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Showing up to listen.

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So as the vocabulary

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starts to accumulate,

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remember that we're here

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to invite in a deep listening,

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deep caring.

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And nurturing a deep
friendship with the self.

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Inhale in deeply.

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One last breath to
close this practice.

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Exhale completely.

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Look forward to
seeing you tomorrow.

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Gonna add some heat

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to the practice so, get ready.

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I'll see you then.

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Namaste.

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(upbeat rhythmic music)