12:28:18 It's on this one. It's confusing.
12:28:20 Seriously. Hi, welcome. Okay, so I'm just going to share a screen for just a moment.
12:28:26 Just so you can see the questions if you're following at home.
12:28:33 So we've been working on heartfelt desire
12:28:36 Your why in the world, your compass.
12:28:39 What brings you into life every day?
12:28:42 And so reflecting on some of the questions that I've brought up.
12:28:46 What are my patterns of service or volunteering?
12:28:49 The second one is, what is my unique interests or abilities or skills?
12:28:54 The third one is, what if people appreciated about me?
12:28:58 Fourth, what would I happily do for free if I could?
12:29:01 And the answer might be the same for all of them. Or maybe you don't know yet and that's okay. Heartfelt desire, it reveals itself over time. So you can be curious.
12:29:11 And then when you're ready, maybe there's a word or phrase that summarizes everything that you just reflected upon.
12:29:18 So a word or phrase that summarizes the heartfelt desire, your North Star.
12:29:23 Or this compass, your why in the world.
12:29:27 And then the example is maybe it's leadership qualities
12:29:30 And then being organized, being a good listener.
12:29:34 And so maybe you would do for free organize events or gather people in need.
12:29:38 And then maybe your heartfelt desire might be serving others compassionately.
12:29:42 So feel free to reflect on that. You can pause the recording.
12:29:46 And then come back to that. So I'm going to stop sharing screen.
12:29:50 just make us big so you can see us.
12:29:54 Okay, so welcome.
12:29:59 So as you're ready, maybe just even
12:30:03 starting to reset, maybe even looking around
12:30:06 You're around yourself, just orient yourself into the space
12:30:10 Feeling free to take shoes off or leave shoes on, whatever feels right.
12:30:15 You can do whatever you can do whatever
12:30:17 at this moment brings the greatest ease and okayness.
12:30:21 And then we'll start to settle in with eyes opened or closed.
12:30:25 Allowing the body to unfold
12:30:27 any way that feels more comfortable.
12:30:31 And then maybe if there's any residue of this morning or this week so far.
12:30:36 Just for this moment together maybe
12:30:39 Imagine placing it in a drawer.
12:30:42 We're tucking it away in a box.
12:30:45 recognizing you can come back to this.
12:30:48 maybe feeling more clear and more ready at the end of practice.
12:30:54 And then allow the senses to open.
12:30:56 maybe even opening up to that water chakra.
12:30:59 we've been working with.
12:31:01 So the element of water and flowing
12:31:05 connected to sensuality, creativity.
12:31:08 noticing below the belly.
12:31:11 The lower part of the belly below the navel.
12:31:16 maybe just even open the census to the color orange.
12:31:21 and citrine.
12:31:23 Imagining.
12:31:26 branches, leaves.
12:31:41 You'll see what's unfolding in the body.
12:31:46 connected to senses.
12:31:59 Let's just…
12:32:02 that's what's unfolding the body as you
12:32:05 So water.
12:32:15 to that inner resource.
12:32:23 sanctuary, safe haven.
12:32:26 that you can connect to just by opening to whatever imagery it is.
12:32:29 that returns you to this feeling of well-being in the body.
12:32:34 Just feeling the volcanus.
12:32:36 So inviting my words in.
12:32:39 or just letting them dissolve.
12:32:41 I bring in whatever words resonate for you.
12:32:46 So maybe the inner resource is imagery
12:32:50 connects to connect to
12:32:51 being under a tree.
12:32:54 so many leaves.
12:32:58 Green.
12:33:00 maybe a spring breeze.
12:33:05 Cool wind.
12:33:10 Maybe birds chirping.
12:33:14 Smell of flowers.
12:33:19 maybe even iris.
12:33:23 than noticing.
12:33:26 What imagery feels right for you?
12:33:28 Just take a moment to just open the senses to whatever imagery it is that
12:33:33 feels like a sanctuary or something.
12:33:42 As you're ready, noticing what's unfolding in the body.
12:33:47 As you tune into this sanctuary safe haven.
12:33:51 source.
12:33:53 So maybe it's in the heart.
12:33:56 warmth and calming.
12:33:58 contentment.
12:34:01 like gravity that's gravity
12:34:03 Pulling us down to the ground.
12:34:07 A disappearing feeling in the chest.
12:34:12 stomach not tense.
12:34:17 I'm not even feeling intention in the face.
12:34:43 Sure.
12:34:46 or beyond everyday life.
12:34:49 again and again just by opening
12:34:53 feeling great.
12:34:57 As you're ready, maybe we're calling a heartfelt desire.
12:35:02 It's why in the world.
12:35:05 Whatever life is asking of you.
12:35:07 every day.
12:35:09 like a core value
12:35:13 or compass.
12:35:15 North Star.
12:35:20 Again, the words who write, feel free to bring them in.
12:35:23 Otherwise, just bring in whatever words resonate for you.
12:35:27 And notice where it's unfolding in the body.
12:35:32 So maybe it's this feeling of building relationships.
12:35:39 others and yourself.
12:35:45 The heartfelt desire relates to exploring and navigating
12:35:54 Thank you.
12:36:01 It is compassionately helping.
12:36:14 maybe supporting the development of students
12:36:22 greatest lights up in the body.
12:36:25 Or maybe it doesn't and that's okay.
12:36:34 Understanding.
12:36:41 Other words that support the heartfelt desire.
12:36:44 Just taking a few moments here just to feel your way.
12:36:51 feeling as though it's already true at this very moment.
12:36:59 then maybe letting it float away for now.
12:37:02 being curious how it might.
12:37:05 reveal itself during this practice beyond
12:37:08 the rest of the day or the rest of the season.
12:37:12 continue to enfor the rest of your life.
12:37:17 Maybe there's an intention.
12:37:20 supports this heartfelt desire.
12:37:22 Your why for this moment.
12:37:26 Maybe it's just to be welcoming.
12:37:28 welcoming whatever's unfolding during this time together.
12:37:33 maybe even inviting any messengers or
12:37:36 pointers for guests.
12:37:40 Just to the degree that feels possible.
12:37:49 Whatever else might unfold.
12:37:56 Allowing my words to guide you.
12:37:59 If you allow attention to float throughout the body.
12:38:05 focusing the face, that sensation.
12:38:11 inches of the jaw.
12:38:15 dissolving through the mouth.
12:38:20 Tom.
12:38:27 balls of the mouth.
12:38:33 them out.
12:38:38 The asset station.
12:38:43 Cheeks.
12:38:48 outer canals of the ears.
12:38:54 So holding through each ear as it's
12:39:49 They have.
12:40:08 Face and head as luminous sensation.
12:40:36 Arts and sings.
12:41:17 Each leg.
12:41:54 Everything inside.
12:42:04 Every vibe.
12:42:12 Noticing how everything unfolds.
12:42:16 Everything solves.
12:42:27 I'm changing to also are.
12:42:33 True nature.
12:42:35 pure being.
12:42:40 body breathing itself.
12:42:43 Inhaling through the nostrils.
12:42:46 Every spell, every corner.
12:42:50 Exhaling through the nostrils.
12:42:56 around just like this. Inhale into the nostrils.
12:43:00 the vibrancy of energy flowing.
12:43:03 entire body.
12:43:36 Yes.
12:43:38 Any sensations.
12:44:48 Let it go.
12:45:23 Noticing up everything.
12:45:29 Everything.
12:45:46 sense of soap and all that.
12:45:50 start.
12:45:57 But inner resource.
12:45:59 and okay.
12:46:01 sense of time space.
12:46:05 And maybe even turning back to that heartfelt desire
12:46:10 Maybe there's a touch of
12:46:12 This feeling of supporting others.
12:46:16 or being an explorer and navigating.
12:46:20 We're listening.
12:46:22 not only with others, but with ourselves.
12:46:26 from whole body and mind.
12:46:28 building that relationship with ourselves.
12:46:32 Once you're ready, maybe just to continue to allow the body to open. So maybe allowing fingers to open and close, hands open.
12:46:40 Maybe releasing the legs.
12:46:42 Allow even toes to move.
12:46:44 So he nurtures all day.
12:46:49 Nourishing it for just a moment.
12:46:51 maybe allowing the ankles to wiggle
12:46:55 waving side to side or maybe finding rotation.
12:46:59 inviting all the sounds that it wants to make.
12:47:02 If this is the first time you're actually allowing the
12:47:05 fingers and hands and
12:47:08 toes and feet to move.
12:47:11 We're remembering them. Remember that they like to play also.
12:47:15 And then maybe bring the hands to the shoulders as you start to invite some movement on the shoulders.
12:47:20 Notice this opening of the scapula
12:47:24 protraction, the opening of the chest, maybe a little bit of an opening
12:47:28 a heart opener back then.
12:47:31 Just at your own pace.
12:47:33 really just resetting the spine for the rest of the day.
12:47:36 When you go the other direction.
12:47:38 small tune into the body.
12:47:40 maybe even the elbows touch.
12:47:42 It's open scapula touching.
12:47:46 almost like that cow and cat.
12:47:48 maybe one after the other.
12:47:52 put some building in the lodge.
12:47:55 that range of motion. It's really important to keep your range of motion your whole life
12:48:00 So allowing the body to
12:48:02 unfold in its own way, what feels right for your body.
12:48:06 I just take a moment to just check in.
12:48:07 When you're ready, allow the cervical spine to find something.
12:48:12 maybe opening and closing.
12:48:15 Extension and flexion.
12:48:17 maybe lingering just for a few moments.
12:48:19 extension and lingering for a few moments and flexion, either rolling over the shoulders a bit more.
12:48:25 And then when you're ready side to side, so lateral side bends. So these are all the playful movements the body likes. There's seven movements. So axle extension.
12:48:34 Extension flexion, lateral side bends.
12:48:37 come back to action for just a moment.
12:48:40 lengthening of the spine.
12:48:42 And then maybe a loud twisting as you inhale and exhale.
12:48:46 Again, feel your weight. You might even open up the shoulders.
12:48:49 Sometimes that feels good.
12:48:52 then even allow some spiraling or any other
12:48:55 movement that's unfolding in the body.
12:48:59 Beautiful. So coming back to center, we're going to keep weight on the body, coming through my favorite sequence, which is the moon
12:49:05 sequence. So I don't know if some of you might remember it. We're going to go slow this first round. So just sitting, I suggest at the end of your seat
12:49:14 So finding alignment. So maybe the names are over the
12:49:18 ankles or not. And then noticing the abs. So coming into mounted. So the abs coming up, rib cage, intercostal muscles.
12:49:24 opening the chest, starting with mountain.
12:49:27 Then maybe just take a moment to touch into your heartfelt desire.
12:49:31 Whatever that is for you, whatever words resonate for you.
12:49:34 maybe that intention, maybe a welcoming.
12:49:37 We're going to go slow. So inhale, the arms come up, coming into a sequence
12:49:41 But same movements of the spine. So this is the long axle extension. Inhale.
12:49:46 Exhale with a sigh.
12:49:48 Again, inhale. Exhale, find that lateral side bend. So feel from the hips all the way to the fingertips.
12:49:53 Kind of like we did in the cervical spine.
12:49:56 Another breath here.
12:49:59 As you're ready, inhaling, opening up the chest, coming to that goddess.
12:50:03 really allowing that back bend or heart opener at your own
12:50:08 whatever feels right in your own range of motion.
12:50:11 On your next exhale, we're going to open up the legs.
12:50:15 And then coming into warrior two. So again, feel that lengthening through the torso
12:50:20 And then feel the opening of the hips and fingertips toward the opposite side.
12:50:23 Beautiful. Another brand.
12:50:27 On your next inhale, you can either hold the side of the chair or bring the arm inside, coming to modified triangle.
12:50:33 So just feel the full spike.
12:50:36 Maybe keep the engagement in the abs that fits.
12:50:41 I'm going to add or movement.
12:50:44 and then taking your time exhaling, turning the hips towards the knees, finding flexion.
12:50:50 of the body, the torso towards that leg.
12:50:53 but still feeling supported through the legs.
12:50:56 As you're ready, inhale, the arms come up.
12:50:59 Coming back, yes. This is all a modification. We're going to come into standing next week. It's our last class.
12:51:06 And then as you're ready, exhaling, coming into this modified gait pose. So the body's still
12:51:11 find that expansion on one side of the body.
12:51:14 Beautiful. Inhaling, coming to modified Melasana. So you can say just like this, or you can lower down, engaging the abs if that feels right.
12:51:21 Coming into supported molassana, supported squat.
12:51:24 So breathing here, we're going to do the same thing we just did on the other side of the body.
12:51:30 So as you exhale, coming towards that lengthening to one side.
12:51:34 coming towards the knee. Beautiful.
12:51:37 And then as you're ready.
12:51:39 We're going to inhale, opening up. So hip points facing towards the knee. Beautiful.
12:51:45 And then exhaling, again, coming forward, maybe releasing toward that knee. So feel that twisting in the body.
12:51:52 another breath.
12:51:54 Taking your time, inhale, again, holding on the chair or bringing the leg.
12:51:57 As you open up into modified triangles.
12:52:00 So feel that twisting. The body really loves to twist. It brings us into the parasympathetic nervous system.
12:52:06 When you're ready, exhaling, coming into that warrior two. Beautiful. So all the moves of the spine.
12:52:12 another breath.
12:52:15 As you inhale, come into that goddess, opening the chest.
12:52:19 Beautiful.
12:52:22 When you're ready, walking the legs together, exhaling, coming into that crescent moon to feel that long axle extension.
12:52:28 still feel supported through the entire body.
12:52:32 Last inhale, coming to Upward Facing Tree. Nice.
12:52:35 And then exhale. Beautiful. We're going to do that one more time.
12:52:40 52. Do you guys have to leave?
12:52:43 Okay. One more time. Do you have to leave?
12:52:48 I'm fine. Okay. One more time. All right. So coming into mount, we're going to go a little bit more at the breath pace.
12:52:55 And then we're going to work towards this for next week in standing.
12:52:58 So when you're ready, inhale, the arms come up, upward facing tree
12:53:02 Exhale, coming into that cross.
12:53:06 Okay, inhale, coming into that goddess.
12:53:09 Exhale, coming into warrior two.
12:53:11 So opening up the legs. As you exhale, coming into that
12:53:16 modified triangle.
12:53:18 Breathe in here.
12:53:21 Next, exhale, come with that forward fold. So hinge points face towards the knee, releasing here.
12:53:26 On your next inhale, opening up
12:53:29 Toward that knee. Beautiful. Exhale, come towards the side, modified gait pose.
12:53:34 Inhaling, coming into goddess or coming into Valasana.
12:53:39 a breath here. And again, modify as you need to
12:53:42 On your next exhale, coming towards the other knee.
12:53:45 modify gate posts. Beautiful.
12:53:47 Inhale, twisting towards the knee, opening up
12:53:50 So same sequence, just other side. Exhaling, coming into that forward fold towards the
12:53:54 Beautiful. When you're ready, inhale, come into your version of triangle.
12:53:59 really feel that twisting of the body. I really love this pose.
12:54:03 On your next exhale, finding warrior two
12:54:06 Lengthening through the torso, fingertips towards the opposite sides of the room. Inhaling, coming into goddess.
12:54:14 Walk the legs together, exhale, come into that crescent mid. So feel all through the sides of the body.
12:54:19 Inhaling, axle extension, upward facing tree, exhale.
12:54:23 Beautiful. You guys are amazing. Let's just take a moment here.
12:54:27 Just take a moment to feel into all the benefits of the body-mind practice you've done today.
12:54:32 So maybe feel that luminous sensation.
12:54:34 or maybe even an absence of sensation.
12:54:39 Just notice what's unfolding in the body and mind.
12:54:42 your own personal practice.
12:54:45 And then maybe touch back in that inner resource of ease and okayness.
12:54:50 Recognizing it's always there.
12:54:52 Throughout her entire life.
12:54:55 just opening to imagery that brings us back
12:54:57 sanctuary and then remembering to be fully absorbed in the feeling that unfolds.
12:55:03 maybe spaciousness or maybe connection.
12:55:08 in the body.
12:55:10 I've been noticing that heartfelt desire.
12:55:12 Your why in the world.
12:55:14 that's unfolding every day in your lifetime, but life's asking them.
12:55:19 maybe for supporting students or
12:55:23 maybe navigating or exploring this magnificent world.
12:55:27 Maybe listening.
12:55:29 for understanding others.
12:55:31 and building relationships.
12:55:35 I just want to encourage you to keep being curious.
12:55:38 The rest of this day, the rest of the season
12:55:41 And we meet again next week for our last session of this year.
12:55:45 And just keep tuning in. Thank you so much.
12:55:48 for welcoming this practice.
12:55:50 Thank you, David.