12:23:55 So just welcome everybody back to Balance Break.
12:23:59 It's nice to have you here and
12:24:02 Again, as always, everything is an invitation. So modifier just as you need to
12:24:08 And just maybe going with the flow. That's what we're going to be talking about today so
12:24:13 meeting with the water chakra. And again, everything just as an invitation
12:24:18 And we'll do the meditation, some breath practice, and then go into a little flow.
12:24:23 So as you're ready with eyes opened or closed, maybe just starting to settle in.
12:24:28 maybe opening the senses
12:24:30 So maybe inviting that water chakra so svatasana
12:24:33 It's just below the navel.
12:24:37 It's inviting that element of water.
12:24:41 opening the senses to the color of orange that connects to the water chakra.
12:24:48 So citrine
12:24:50 Other stones that are this bright, beautiful orange
12:24:54 for the status of annuals.
12:24:58 Are you home cinnamon?
12:25:01 So this feeling of health and well-being
12:25:04 creativity that connects to the water chakra
12:25:09 sensuality.
12:25:13 Then again, inviting my words in or just letting them float away as you start to invite an inner resource.
12:25:19 So this place of eve and okayness in the body
12:25:23 that you can connect to at a moment's notice just by opening the census
12:25:27 to any imagery
12:25:30 might be a place of nature.
12:25:33 maybe a memory.
12:25:36 or maybe an imagined place enlivened by all the senses.
12:25:42 So maybe taking a moment, maybe feeling into perhaps a garden
12:25:48 feeling the the grass below
12:25:51 underneath the toes.
12:25:55 opening up to the sunlight
12:26:00 The gentle caress of air on the skin.
12:26:05 I didn't find yourself sitting under a tree.
12:26:09 the fragrances all around
12:26:13 all the colors.
12:26:17 Flowers, plants.
12:26:20 this sanctuary, this refuge in the body.
12:26:25 you may be noticing where does this unfold in the body? Where do you feel this sanctuary?
12:26:30 It's wholeness in the body.
12:26:33 might feel like a remains of tension throughout the body.
12:26:38 A big breath, flowing really
12:26:43 maybe there's a release in the muscles of the face.
12:26:49 the neck and shoulders
12:26:53 be released in the belly.
12:26:57 Maybe it feels like something else.
12:27:01 So just taking a moment to feel into this inner resource.
12:27:05 This place of ease and okayness that's always there no matter what's happening in life.
12:27:11 Just being able to go back again and again at a moment's notice.
12:27:16 Just by opening the senses to that imagery.
12:27:20 It's taking a moment, maybe opening good sense.
12:27:23 the imagery that connects you to your inner resource
12:27:27 Livening it with all the senses.
12:27:31 And then feeling your way. Where do you feel it unfold in the body?
12:27:36 fully absorbed in the inner resource.
12:27:42 Let's recognizing he didn't come back during his practice or beyond.
12:27:46 And everything nice.
12:27:49 It's starting to open up to a heartfelt desire.
12:27:53 So our why in the world, what life is asking of us
12:27:58 So I might invite you to bring in some curiosity or some inquiry
12:28:03 without needing to force anything, not needing to judge or analyze, just noticing what's unfolding.
12:28:09 the answers unfold naturally.
12:28:11 or if there's no answers, that's okay too.
12:28:14 Just stay with whatever most it
12:28:16 It's calling for attention.
12:28:20 So maybe coming to a heartfelt desire is why in the world
12:28:24 like a north star or core value
12:28:29 maybe being curious.
12:28:31 What is it that
12:28:33 you find yourself
12:28:35 volunteering in or
12:28:37 working in or being of service.
12:28:41 What are the patterns of the patterns
12:28:43 or service, volunteer this lifetime.
12:28:47 Just take a moment to notice what's unfolding.
12:28:52 the interweaving energy source, if that feels right.
12:28:57 I'm just saying, where do you feel that unfolding in the body?
12:29:04 And if it feels right, coming to the next question.
12:29:08 What unique abilities or unique interests
12:29:12 you have.
12:29:14 That might be a pointer towards that heartfelt desire.
12:29:19 So again, just notice on the bottom, where is it unfolding?
12:29:25 not forcing anything, just noticing.
12:29:31 And then maybe come into the next question.
12:29:35 What is it that people around you or loved ones say they appreciate about you?
12:29:42 that contribution in the world that
12:29:45 will notice.
12:29:47 and have gratitude for.
12:29:49 So again, just feeling your way. Where do you feel this in the body?
12:29:53 what's naturally unfolding.
12:30:00 And then finally, for the last question.
12:30:04 What is it that you would do for free?
12:30:07 What in the world is lifetime
12:30:10 Would you do if you could?
12:30:13 The governing a need for anything.
12:30:19 So just know what's lighting up in the body.
12:30:28 Well, maybe feeling it as already true.
12:30:32 If there's any words or phrases that might summarize this heartfelt desire.
12:30:39 maybe for serving compassionately.
12:30:45 perhaps for parenting patiently?
12:30:50 or maybe being a source of unconditional love.
12:30:53 Enjoy.
12:30:57 sharing creativity in the world.
12:31:02 So just take a moment to feel as though this heartfelt desire is already true, already living you.
12:31:11 And they're noticing how it light
12:31:13 reveal itself again during the practice for beyond
12:31:17 just moments of everyday life.
12:31:20 And then starting to invite an intention for the practice.
12:31:25 One that supports the heartfelt desire.
12:31:29 your why for this situation.
12:31:31 together at this moment.
12:31:34 It might be just to welcome.
12:31:38 you welcoming any messengers.
12:31:40 even at a distance if that feels right.
12:31:43 noticing any signals
12:31:47 Or maybe inviting a messenger closer like on the doorstep
12:31:54 any pointers or messages they want to share.
12:31:59 Or maybe inviting them in as a guest.
12:32:02 taking a moment to be like whatever
12:32:05 perception and
12:32:07 sensation or emotion or thought
12:32:10 they want to share with you.
12:32:12 just recognizing you can interleave the inner resource of opening us at any time
12:32:20 We're taking a moment is another intention that's revealing itself.
12:32:29 As you're ready, maybe starting to
12:32:33 Allow this.
12:32:35 tension to wander just through the body.
12:32:41 maybe notice on their face.
12:32:48 the back of the head.
12:32:50 bawling sensation.
12:32:52 Not needing to shift or soften just go the same
12:32:58 maybe scanning the body scanning
12:33:00 fall in the neck, along the shoulders.
12:33:04 almost sensation along the arms.
12:33:08 the hands and fingers. That's sensational.
12:33:14 falling sensation along the spine.
12:33:17 Feeling free to interweave the inner resource at any time.
12:33:24 maybe noticing the ballot.
12:33:29 opening up to the pelvis and the glutes.
12:33:35 Sensation flowing like water.
12:33:38 crackle bevers along the legs
12:33:46 bong sensation, feet.
12:33:49 and each toe.
12:33:53 a whole in a five face and body as sensation.
12:33:59 all in the sort of spaciousness in the body.
12:34:05 Each sensation revealing something unchanging.
12:34:09 which you also argue.
12:34:12 the body breathing itself
12:34:16 Inhaling through the nostrils, the whole body feeling.
12:34:20 Every cell, every corner.
12:34:25 Exhaling deep from the belly, lengthening that exhale, really keeping it in that parasympathetic nervous system.
12:34:32 It's out through the nostrils. Maybe warmth.
12:34:35 Again, enhance the nostrils.
12:34:39 A goal is falling through the nag.
12:34:42 rib cage.
12:34:43 diaphragm to the belly.
12:34:48 Rest, healing and repair.
12:34:51 maybe lengthening the exhale.
12:34:57 energy and air floating out the nostrils warm.
12:35:02 Just like the inner resource, the breath always supporting us.
12:35:06 Maybe you want to come back to this restful feeling, just breathing deep into the belly
12:35:14 feeling that the interviews or ease and okayness interwoven with everything.
12:35:19 And everyone.
12:35:22 deep connection.
12:35:25 And then if it feels right, maybe just noticing if there are any messengers.
12:35:29 at a distance.
12:35:31 We're on the doorstep.
12:35:33 were invited in as a guest.
12:35:37 messages there.
12:35:38 They want to reveal.
12:35:42 Just to the degree that feels possible at this moment.
12:35:46 room for you to interview that inner resource.
12:35:49 always supporting me.
12:35:53 I'm just noticing where this message is unfolding in the body. Where do you feel this pointer?
12:36:03 As you're ready, you might
12:36:06 Stay with whatever brings the greatest ease and okayness in the body.
12:36:11 everything else is dissolving back to where it came from.
12:36:19 for my view and just a glimpse
12:36:23 joy that joy that's always there in the background.
12:36:28 doesn't rely on anyone or anything
12:36:34 It's that uncaused joy.
12:36:37 so stable in the body.
12:36:44 maybe even feeling that connection with that.
12:36:46 Everything and everyone around.
12:36:50 feeling of boundlessness and spaciousness in the body.
12:36:53 timeless.
12:36:57 It's wholeness that's always holding everything.
12:37:00 Everyone and everything.
12:37:05 We're just taking a moment to reflect on this journey you've just taken.
12:37:12 They'll just say now everything sensation is messengers.
12:37:17 perceptions.
12:37:20 continue to unfold, expand.
12:37:24 to each resolve in their own time.
12:37:27 back to where they came from.
12:37:31 Just as they are.
12:37:36 Start to allow the body to awaken again, opening up to the senses all around.
12:37:42 I'm just noticing again that inner resource.
12:37:45 that plays the fees and opinions that's always there in the background.
12:37:50 always supporting you.
12:37:54 maybe even supporting that intention you made.
12:37:57 around well-being perceptions.
12:38:03 Supporting that heartfelt desire that why in the world
12:38:06 what brings you to life every day?
12:38:09 what Live is asking of you.
12:38:15 This feels like a whole body and mind.
12:38:21 That's what's unfolding the body. So start to awaken the body.
12:38:25 maybe just starting with the fingers.
12:38:28 They're starting to move.
12:38:32 This is opening and closing just
12:38:35 nurturing the entire body.
12:38:38 maybe allowing the toes to play and the toes moving
12:38:42 wiggling just with the hands, making fists
12:38:45 Spreading the toes
12:38:48 Maybe even releasing the legs for a moment, lengthening
12:38:52 resting on the heels to allow the heels to wave side to side
12:38:57 And maybe even like doing the toes and flexing the ankles again
12:39:04 allowing the toes to wiggle, kick those fists again.
12:39:08 starting to wake up their feet.
12:39:11 And taking a moment, maybe finding the feet again underneath the knees, finding that 90 degrees, maybe sitting at the edge of your chair.
12:39:18 So sitting in that mountain, starting to feel the strength in the legs
12:39:23 the abs, the rib cage opening
12:39:27 I'm just taking a moment to notice here.
12:39:31 And as you're ready, we're going to inhale the arms up
12:39:34 Feeling grounded through the hips.
12:39:37 So that lengthening from the abs, intercostal muscles, exhaling with a sigh.
12:39:43 Then email.
12:39:45 Exhaling with the sky.
12:39:48 Inhale, coming to that lateral side bed. So maybe even the fingers interlaced
12:39:52 or even drawing them to one side.
12:39:55 Feel from the hips all the way to the fingertips, that lateral side bend, flexion on the other side.
12:40:01 maybe the cervical spine comes in
12:40:03 or not really just allowing these movements to fold in the body.
12:40:08 in yelling venture.
12:40:11 Exhaling, maybe opening the chest.
12:40:14 It's coming to that goddess cactus arms finding a little bit of expansion of chest.
12:40:20 really important because we tend to slouch naturally.
12:40:23 So just breathing here, feel that scaffolding or maybe touching.
12:40:27 As you're ready, inhale, accept your just allowing the arms to
12:40:31 widens, coming to those warrior arms.
12:40:34 Again, still feeling that strength, I think groundedness in the feet, noticing the abs.
12:40:39 lengthening through the torso.
12:40:42 Beautiful breathing here.
12:40:45 another browser.
12:40:47 On your next inhale, start to come into like warrior to a triangle
12:40:52 So maybe widening through the legs and maybe starting to open up the chest. Maybe the arm starts to rest.
12:40:58 the inner thighs you open up
12:41:01 Modified triangle.
12:41:03 The excellent length getting super
12:41:05 the body feel that support through the leg
12:41:08 Life's right.
12:41:11 So as you're ready, maybe turning towards one of your legs and finding that flexion. So chest opening.
12:41:18 Maybe the belly moves towards the thigh flexion.
12:41:24 Beautiful. Inhaling, coming all the way up. So point towards that knee.
12:41:28 Again, feeling that lengthening, a bit of a twist here.
12:41:33 And if it feels okay, coming back to center, doing a little bit of core work here. So maybe it feels like you could even bring one knee up.
12:41:40 Maybe bring the hands behind the head.
12:41:42 And then maybe release the leg again.
12:41:44 Feel that lengthen through the torso. So again, maybe pointing the toes, bring that knee up.
12:41:48 maybe several times at your own pace. A little bit of app work here.
12:41:52 This is like a modified gate post.
12:41:55 just several types. We're going to do this on the other side.
12:41:58 The last time inhaling.
12:42:01 Beautiful. And we'll just take a moment here maybe bring
12:42:05 the elbows toward the inner thigh, but lengthening the torso. Feel that opening the pelvis.
12:42:10 So modified squat, Valasana.
12:42:14 Another breath.
12:42:17 Last breath. Beautiful.
12:42:19 We're going to come to the other side. And just like we did on the other side, maybe some ab work here too. So maybe lifting the leg.
12:42:26 And releasing just at your own pace.
12:42:29 So notice if it feels different from one side to the other.
12:42:33 feeling supported.
12:42:36 the other leg.
12:42:38 So a couple more times for that.
12:42:40 moving in the hips.
12:42:43 the last time.
12:42:46 And then maybe, again, finding that forward fold
12:42:51 It was okay.
12:42:54 maybe opening up. So bringing that hand down and opening up through the chest
12:42:58 that modified triangle.
12:43:01 It's breathing here. Again, noticing the neck that wants to release
12:43:05 Lateral side bend.
12:43:08 Another breath.
12:43:11 Beautiful. Inhaling into those warrior arms.
12:43:15 So again, opening up the chest.
12:43:18 Well, I'm thinking too, or it's the opposite sides of the
12:43:22 As you inhale, opening up the chest again, coming into goddess.
12:43:26 I may be noticing all along the back.
12:43:31 Maybe the legs start to walk closer together. Find that lateral side bend on the other side.
12:43:36 It's feeling grounded through the heels.
12:43:39 probably of that lateral side bent
12:43:42 Another breath.
12:43:46 Maybe last breath.
12:43:48 Beautiful. Inhale back to center, that axel side.
12:43:52 Beautiful. And then just release for a moment. Let's just take a moment to check in with the body. So we started to wake up the body.
12:44:00 We might go a little bit more with the breath again.
12:44:03 So as you're ready, maybe noticing the ankles underneath the knees, feel that lengthening through the torso
12:44:09 Notice the abs, maybe chest opening.
12:44:12 Taking your time as you inhale, the arms come up.
12:44:15 It's a long axle extension.
12:44:17 Exhaling, find that lateral side bent.
12:44:21 Feel free to take your own time.
12:44:23 Inhaling, coming with that goddess, opening the chest.
12:44:27 Exhaling, spreading through the arms that warrior.
12:44:31 be walking the legs open if that feels okay.
12:44:34 Inhaling come into that
12:44:37 trying or bring up your chest.
12:44:40 Exhaling.
12:44:42 Find that flexion towards the legs.
12:44:46 As you inhale, let me bring the hands behind you and then bring
12:44:50 a little bit of that ab work just a couple times if that feels okay
12:44:55 It's going to be last time.
12:44:57 And then finding that squat, maybe the elbows find the inner
12:45:01 eyes, but still engaging the abs, maybe releasing the cervical spine.
12:45:06 Beautiful. As you're ready.
12:45:08 maybe finding that ab work on the other side
12:45:10 So again, just lifting of the knee just a couple times at your own pace. There's no rush.
12:45:20 And then taking your time, finding that flexion, finding towards that twist a little bit towards the one side.
12:45:25 Still noticing the abs.
12:45:27 Taking your time, inhale, maybe the leg comes on the inside, opening up the chest.
12:45:32 that triangle just noticing the side body.
12:45:35 Another breath.
12:45:37 Maybe last breath.
12:45:41 And as you inhale, maybe finding that movement.
12:45:45 So that lengthening to the spine or opening the chest.
12:45:50 Another breath.
12:45:52 On the next inhale, Fighting Goddess, opening the chest here
12:45:58 And then as you exhale, coming to moving the legs closer, going into that lateral side bench.
12:46:05 Inhale, come back, lower the axle extension.
12:46:11 Beautiful. And then just take a moment coming back to center
12:46:15 And I want to just bring in something within the neck just to
12:46:18 help wake up so maybe allowing my chin to open and close at your own pace.
12:46:25 you know maybe lingering open
12:46:27 something to extension.
12:46:30 And then maybe lingering clothes coming into flexion
12:46:35 And back to center axial extension. And then again, maybe side to side
12:46:41 The only thing in the cervical spine.
12:46:45 maybe lingering on one side, opening up your chest.
12:46:48 Taking your time, inhale, center, exhale, find that lateral side and on the other side.
12:46:54 Inhaling center, Excel find that west.
12:46:57 Again, if it feels good, bring the hand towards the neck or the knuckles.
12:47:02 massaging the neck, but that feels nice.
12:47:04 muscles and things.
12:47:06 trapezius.
12:47:10 Taking your time as you inhale, center, exhale, twisting the other direction, maybe rolling open the shoulders as you
12:47:16 Massage the other side of the neck is right with knuckles or fingers.
12:47:21 And again, a lot of these movements you can do even
12:47:24 When you're just taking a break when you're studying or working
12:47:28 Then you release the hands again and bring that twisting side to side and if there's any
12:47:32 rotation or spiraling that's unfolding
12:47:37 Taking a moment.
12:47:42 Let's bring in the shoulders. If it feels okay, bring the hands to the shoulders. You can do it without the hands.
12:47:47 I'm just starting to make peace.
12:47:49 rotations.
12:47:53 Maybe the elbows start to touch coming into abduction in the scapula, make the chest opens
12:48:00 Just to really reset the core values you've
12:48:02 Get ready to proceed with the rest of your day.
12:48:05 take it the other direction, starting small.
12:48:08 And opening up the chest again.
12:48:12 scapular and adduction and abduction.
12:48:14 Okay, so one after the other.
12:48:18 this playfulness.
12:48:20 If there's any messengers in the body, any other movements that the body's asking for, we tend to bring that in so we start to settle one more time.
12:48:28 If there's any other movements that the Biden's asking for, it's fine.
12:48:33 that you're seated and want to sit back in the chair more as we come back to our closing meditation.
12:48:40 It's starting to settle in again.
12:48:43 without sending it to detach or detached to anything.
12:48:48 allowing my words in or just letting them float away.
12:48:50 Bringing in whatever feels right at this moment.
12:48:54 maybe taking a moment to
12:48:56 feel back into that heartfelt desire
12:49:00 that why in the world?
12:49:03 that unfolds over time
12:49:07 Whatever life is asking of you every day.
12:49:11 And maybe with curiosity.
12:49:13 continuing to find the words or the phrase and that feeling unfolding in the body
12:49:21 Take a moment now just to feel your way through that heartfelt desire
12:49:26 core value.
12:49:28 life living in.
12:49:34 We'll find that intention again.
12:49:37 whatever supports that heartfelt desire for this moment or for this day
12:49:42 Make it for welcoming messengers.
12:49:44 I guess it's…
12:49:47 Well, to the degree that feels possible.
12:49:52 And all the time that inner resource
12:49:54 ease and okayness, that sanctuary in the body.
12:49:58 always supporting us as we need whatever life's asking of us
12:50:07 Just noticing as we open them to any imagery as a pointer as a portal
12:50:15 using all the senses fully comes alive at this moment.
12:50:23 And I'm feeling your way.
12:50:26 might feel like luminous sensation in the body.
12:50:30 It might feel like the absence of sensation in the body.
12:50:36 you just take me a moment, where do you feel this
12:50:38 wellness, ease and peace that's always there.
12:50:46 I'm sharing it with you as you
12:50:48 Go on for the rest of your day.
12:50:51 moving again.
12:50:55 I was grateful for your taking the time for this practice for yourself.
12:50:59 for building community.
12:51:01 the practice of ISD.
12:51:04 Thank you for coming today.
12:51:07 Thank you.