- Hello everyone,
welcome back to Flow.

It's Day 18, feel great-teen

and it is a meditation today.

You can think of
it as a rest day,

but more as a renewal day.

Hop into something
comfy and let's get started.

(light rhythmic music)

Alrighty my darling friends,

let's begin on our mats in a

seated cross-legged position.

Sukhasana.

This is the one
and only yoga posture,

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

So take a second
to get settled in.

It might mean today's the day

we sit up on a
little blankie or a block.

And we learned
that the root word "Sukha"

can be translated to ease.

So in Sukhasana, we find this

active upright spine
but then we marry it

with that Sukha, that ease.

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

set yourself up.

And then slowly 
begin to slip into

Sukhasan

which is where we're 
going to meditate together.

You can allow the hands to rest

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

bring the fingers
together into a mudra,

maybe index finger and thumb.

And then bring your gaze down

gently past your nose 
or close your eyes.

And start to notice your breath.

Is it shallow?

Does it have texture?

And as we've already

connected on on this journey

just by
bringing your attention,

your awareness to your breath,
it starts to change.

By now hopefully 
you've settled in

to a place in which you can

find stillness in
the physical body.

And just notice where your

thoughts are in this shape

that you're in.

Notice what's coming up.

And then acknowledge them.

Acknowledge the
thoughts as they pass by,

by breathing

a little deeper into the belly.

And exhaling out
through the nose.

Give yourself 
permission here to do

just that, nothing else.

Just acknowledging 
the thoughts

with your breath.

And you might 
catch little waves of

just being with your breath,

no thought.

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

maybe none at all today but

all other items 
on the agenda and

the to-do list are
put politely on hold

as we practice sinking deeper

into friendship

with ourselves.

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

Just notice where you feel

fidgety or tight and
see if you can soften.

Use the tool,
the master tool of your breath

to find ease

and lean into the stillness.

And it's not easy.

But with practice over time,

the distance between you

and that stillness, that peace,

can get shorter and then
longer again and then shorter.

If you've lost the
connection with your breath,

you can acknowledge
that and come back to it now.

Noticing the
thoughts as they arise.

Tipping your hat to them
with a conscious breath and

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

And then slowly, very sweetly

bring your attention and
awareness back to your body,

your physical body.

Take a deep breath in.

And bat the eyelashes
open as you breathe out.

Lovely.

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

right fingertips behind.

Just notice how you feel.

And then gentle
twist to the other side.

And then back to center.

Bring the palms together.

Inhale in deeply.

As you exhale,
bow your head to your hands.

The mind to the heart.

Think of this as a renewal day.

Renewing your commitment

to the next couple practices

one day at a time.

Showing up to listen.

So as the vocabulary

starts to accumulate,

remember that we're here

to invite in a deep listening,

deep caring.

And nurturing a deep
friendship with the self.

Inhale in deeply.

One last breath to
close this practice.

Exhale completely.

Look forward to
seeing you tomorrow.

Gonna add some heat

to the practice so, get ready.

I'll see you then.

Namaste.

(upbeat rhythmic music)