12:24:34 So thank you, everybody.
12:24:38 So welcoming everybody as always. Everything's an invitation so feel free to modify or adjust as you need to
12:24:45 And letting my words float away. They don't feel right for you during this practice.
12:24:51 And even if you're at home, feel free to find your comfortable seat or
12:24:57 finding a mat on the floor if that feels right for you, but I will be mostly teaching as though we're seated and we might be doing some standing actually.
12:25:04 We've been working on that tree pose so
12:25:07 We'll start with a meditation. We'll do some breath practice.
12:25:10 And then bring in the flow.
12:25:12 So as you're ready, with eyes opened or closed.
12:25:16 Just trying to pedal in.
12:25:20 maybe just starting to allow the census to explore
12:25:26 Not needing to think.
12:25:28 just maybe feeling your way.
12:25:31 then maybe wanting to invite
12:25:35 flow of the water, the water chakra for this next couple of weeks or next several weeks.
12:25:43 peeling into this water element.
12:25:45 flowing, flowing through the body
12:25:50 even noticing just below the navel
12:25:55 And then opening the senses maybe to the color orange
12:25:58 The color bonfires.
12:26:01 forms.
12:26:04 that beautiful color of citrine.
12:26:08 And opening the sentence maybe to send
12:26:11 tangerine.
12:26:13 freshness of oranges.
12:26:16 maybe even cinnamon.
12:26:21 It's allowing the senses to explore.
12:26:23 maybe feeling that groundedness in the body
12:26:28 Just like the groundedness of a heartfelt desire so that
12:26:32 purpose or mission.
12:26:34 that life is asking of you.
12:26:37 your why in the world.
12:26:41 Just allowing that to unfold and feeling it in the body.
12:26:46 Life's mission is North Star.
12:26:50 is already happening, is already true.
12:26:54 maybe being curious how it might unfold during our time together or beyond in everyday life.
12:27:03 and inviting an intention. So maybe an intention around the
12:27:07 Halloween that's happening in a couple days.
12:27:11 continuation of these harvest festivals, these celebrations
12:27:16 So Halloween being more of a pagan ancient
12:27:20 Celtic Celebration and Festival.
12:27:24 that harvesting of harvesting
12:27:26 all the efforts, all the efforts of this lifetime
12:27:30 Feeling that.
12:27:32 for the efforts and even delights.
12:27:34 and celebration. All the efforts and delights may be noticing where does it unfold in the body.
12:27:43 Maybe even inviting as an intention
12:27:45 being able to be with whatever messenger might be arising as a guest today.
12:27:50 Just like those sweet little costume characters.
12:27:55 Any little ghosts?
12:27:57 playful. Having a message for you today.
12:28:02 the degree that feels possible, maybe inviting that in so
12:28:05 Whatever intention might support your practice today.
12:28:09 maybe that invitation of
12:28:12 feeling to the efforts and the delights
12:28:15 messengers that might be arriving.
12:28:19 And then all the while supported by that inner resource that
12:28:23 Place of ease, that sanctuary in the body.
12:28:28 Well, that you can connect to at a moment's notice.
12:28:30 Just by opening the senses.
12:28:33 Twitter imagery brings you back again and again to this
12:28:36 ease and okayness in the body.
12:28:39 So long my words in or just letting them float away
12:28:44 maybe that feeling of being at a park
12:28:49 maybe sitting under a tree
12:28:52 Many leaves around.
12:28:55 There might be a spring breeze.
12:28:59 local wind, not cold.
12:29:03 Maybe sunshine.
12:29:08 Any birds chirping or flying?
12:29:12 The smell of flowers.
12:29:18 smell of iris.
12:29:23 Taste water refreshing.
12:29:28 That's a portal that brings you to the feeling of the heart.
12:29:32 makes me warm and calmness.
12:29:35 contentment.
12:29:38 maybe gravity.
12:29:41 feeling our way towards the ground.
12:29:44 disappearing feeling in the chest.
12:29:50 maybe the stomach, not tense.
12:29:55 Maybe the face, not using any energy.
12:30:00 Maybe you feel this intervisor somewhere else.
12:30:06 Just taking a moment to feel into this inner force.
12:30:10 This place is always wealth.
12:30:13 Always in the background supporting us.
12:30:17 Always wholeness in the body.
12:30:26 journey around the body.
12:30:28 be allowing my words to be your words.
12:30:34 Feeling your way, not needing to fix or change anything.
12:30:38 Everything unfolding naturally.
12:30:42 So maybe noticing in the face.
12:30:47 of the head.
12:30:55 Station down the neck and shoulders.
12:31:01 We are…
12:31:06 Palms of my hands.
12:31:17 Left and right.
12:31:19 Inside, outside.
12:31:24 It's like a waterfall, maybe noticing a sensation flowing into the pelvis.
12:31:32 Along each leg.
12:31:34 sensation.
12:31:36 Front and back.
12:31:39 Left and right, inside out.
12:31:44 compensation top of the foot.
12:31:49 soles of the feet.
12:31:54 Fencing each toe.
12:31:59 fencing from inside the body.
12:32:03 releasing all the layers outside.
12:32:07 And the spaciousness.
12:32:09 surrounding the body.
12:32:15 intermediate that resource.
12:32:21 build a whole unified face.
12:32:24 head and body as sensation.
12:32:31 Focusing as each changing sensation reveals itself.
12:32:37 Expand.
12:32:39 interesting how sensations also dissolve.
12:32:42 Back to where they came from.
12:32:46 revealing something that's not changing.
12:32:50 Something that's always whole in the
12:32:55 That's always well.
12:33:01 body breathing itself.
12:33:04 Inhaling through the nostrils, the whole body filling every cell, every corner.
12:33:11 As you exhale, just noticing the whole body emptying.
12:33:18 It's at your own pace, following the breath as you inhale.
12:33:23 Any rib cage opening?
12:33:25 diaphragm moving upward.
12:33:28 Just at your own pace.
12:33:30 And then moving downward.
12:33:32 Perhaps lengthening could be exhale, just really keeping in that gentle relaxation.
12:33:38 restful.
12:33:41 Upward to meet the diaphragm.
12:33:43 The cage falling.
12:33:50 awakening and dissolving its own time.
12:34:03 delightful guest.
12:34:05 Maybe a sensation or…
12:34:08 Feeling.
12:34:10 maybe believe a thought that might be unfolding at this moment
12:34:18 Reading it as a guest.
12:34:23 It's unfolding in the body.
12:34:27 There's nothing. This two is a perfect experience.
12:34:32 Just stay with whatever most is calling for your attention.
12:34:40 Gas may be noticing its texture.
12:34:44 Colors.
12:34:50 Thank you.
12:34:58 Well, I was just noticing.
12:35:12 going back and forth if that was right.
12:35:14 feeling into the messenger.
12:35:18 I'm feeling back into the inner resource and ease and okayness.
12:35:24 back and forth at your own pace.
12:35:49 both the messenger and the inner resource.
12:35:54 Noticing what happens to the body and mind.
12:36:03 Once you're ready, letting everything else dissolve.
12:36:07 Staying whatever brings the greatest wellness or wholeness in the body.
12:36:15 Changing sensation reveals something that I'm changing.
12:36:20 I'm changing wholeness.
12:36:23 I'm changing awareness, which you also are.
12:36:30 taking a moment to feel down into the heart.
12:36:35 Smiling from the heart.
12:36:42 back to joy this morning.
12:36:43 joy that's uncaused by anyone or anything.
12:36:52 might feel gratitude arising
12:37:16 It expands.
12:37:18 And his all of them at the same time.
12:37:22 revealing something that's cool.
12:37:24 And unchanging, always in the background.
12:37:31 That connection.
12:37:33 with everyone and everything.
12:37:38 Is there a boundary in the body?
12:37:47 their connection with space all around.
12:37:55 Connection.
12:37:57 Everyone and everything.
12:38:01 spacious.
12:38:05 body.
12:38:12 Reflect on the journey you've just taken.
12:38:15 Everything contained in this
12:38:19 I'm changing this. It's fullness.
12:38:23 Contents.
12:38:25 all these visitors, these guests.
12:38:29 Are they come and expand.
12:38:32 And then dissolve.
12:38:37 Ready?
12:38:42 back to waking life maybe
12:38:45 Noticing the senses all around again.
12:38:51 space and supports.
12:38:56 So filling into that intention.
12:39:04 delights in the body and mind.
12:39:08 And all the hard work we've been doing.
12:39:13 maybe being able to invite those messengers, those guests
12:39:18 Read any messages.
12:39:20 like guide us for the rest of this day and the rest of the season.
12:39:26 You're going to start to wake up the body, maybe starting to allow my fingers to move
12:39:31 Maybe even allowing the toes to move
12:39:39 We've been making fists with the hands and fists with the toes.
12:39:43 Feeling into the toes and the hands and maybe widening through the fingers
12:39:47 widening through the toes.
12:39:49 I'm opening and closing, the wiggling of the toes and fingers.
12:39:56 We'll come into the cervical spine. So just sitting up tall, maybe the edge of your seat, maybe grounding your feet.
12:40:02 So you feel very supported.
12:40:04 So maybe the ankles might be under the knees.
12:40:07 And you're starting to grow. So maybe even noticing the lengthening in the spine, the chest opening.
12:40:12 Feeling very solid.
12:40:14 feeling fully supported.
12:40:16 So maybe the chin sort of slightly towards the chest, that long cervical spine. If you notice a lengthening to the abs
12:40:24 Then as you're ready, maybe just allowing this
12:40:27 That was twisting to unfold in the body.
12:40:30 Just at your own pace, but just start to wake up the cervical spine.
12:40:34 She's going to bring in some loose into the spine.
12:40:37 Wake it up gently.
12:40:40 maybe lingering in one direction, you can bring your hand to your neck.
12:40:44 tension or anything that needs
12:40:47 soothing on their skin muscles, the skin.
12:40:51 tvs on the shoulder.
12:40:54 When you're ready, exhaling, coming to the other side.
12:40:57 And then again, maybe bring the hand to the neck.
12:41:00 Massaging shoulders.
12:41:02 I think parts that need attention.
12:41:07 Just take a moment to notice.
12:41:10 And then as you're writing, maybe come into that lateral side then. So ear comes towards the shoulder and just notice this lengthening on the other side. So all the movements of the spine.
12:41:18 still feel that lengthening to the torso.
12:41:21 Taking your time, inhale, center, exhale, lateral side bend on the other side.
12:41:25 And again, by that expansion, the other side of the body.
12:41:30 And then maybe the night goes back and forth.
12:41:33 Waking up the neck.
12:41:35 Beautiful. So we've done twisting, we've done lateral side bends. Coming back to center again.
12:41:40 And then just taking a moment, maybe allow the chin to fall towards the chest.
12:41:44 Feel that expansion in the back of the neck.
12:41:46 Coming into flexion. So all the movements that the spine loves to do, but we just don't have enough time sometimes.
12:41:53 Just letting these movements unfold.
12:41:56 Inhale, opening up the neck. Feel that expansion in the front of the neck. Maybe the chest opens.
12:42:02 Just kind of like a relief sometimes because we tend to look forward a lot. It's just allowing the head to fall back and just opening the chest and the neck.
12:42:10 And then maybe when you're ready, just allowing this opening and closing
12:42:15 Really feeling your way, even feeling the upper back.
12:42:18 Along the shoulders.
12:42:21 Can you release that information.
12:42:24 that might have been built out in the day or even
12:42:27 this whole year.
12:42:30 Coming back to center, so sitting in axle extension
12:42:34 Babies just allow any more
12:42:37 movement, if there's rotation that might feel good in the neck.
12:42:41 Just take your time. Really feel your range of motion. Maybe they're spiraling
12:42:49 Take your time. Be gentle.
12:42:52 Waking up the neck.
12:42:55 Beautiful. We'll just bring some movement to the spine while we're at it. So feeling grounded through that seat, feeling lengthening through the abs, feel like lengthening.
12:43:05 Exhale beside.
12:43:07 Again, idioms. Exhale with the side. Beautiful.
12:43:11 Inhale, and then we're going to open up the chest.
12:43:15 Opening up the chest, readying our arms to make branches. We're going to make little trees.
12:43:20 And even lengthen through the arms.
12:43:22 When you're ready, exhale and look at flexion. So engaging the abs, if you notice the core and the abs.
12:43:28 Rounding at the back, the scapula maybe in adduction
12:43:32 And again, maybe the neck wants to release.
12:43:35 Again, inhale chest opens
12:43:37 Let me open. This is really good because you tend to slouch, so it really is a nice release.
12:43:42 feel the scapula coming towards each other, adduction exhale.
12:43:46 that function.
12:43:48 Beautiful. Inhale back to center. And let's come into that lateral side. So maybe hold on to the chair. Inhale, lengthen. Feel from the hips all the way to the fingertips.
12:43:56 I'm going to release the arm that's on it, holding onto the chair so there's no extra tension.
12:44:02 Taking your time, inhale, center.
12:44:04 And let me find the other side. So exhale. Hold on to the chair again on this side or not.
12:44:09 So lengthening the abs, that lateral side bend.
12:44:12 And then maybe dynamic movement, inhaling and exhaling at your own pace.
12:44:18 They're just waking up the body.
12:44:21 These are all the spinal movements that we just don't get to sometimes.
12:44:25 proceeded for a long time or standing for a long time.
12:44:29 Back to center. We'll kind of the twisting. So maybe you can release the bottom a little bit.
12:44:34 still feeling supported. So make the ankles over the thighs
12:44:37 Bring the hand to the thigh, not the knee.
12:44:39 So maybe more than five, yeah, and maybe even find flexion in the ankles. The whole leg is working.
12:44:45 And still notice the length of the abs, maybe the shoulders are released.
12:44:48 It's feeling strong.
12:44:51 Beautiful. And then we'll do the other side.
12:44:55 I'm going to get into the tree pose standing.
12:44:58 And then again, so maybe notice once I might feel differently than the other, feel free to hold on if that's helpful.
12:45:03 We find flexion, opening up the hip.
12:45:06 This is a good one to do even in supine.
12:45:09 Okay, so we're going to come to our tree pose
12:45:11 that we've been doing. So starting with releasing
12:45:15 You might want to find this flexion in the ankle. So this is what we'd be doing in standing, but we're just doing the same thing in seated. So this is mountain.
12:45:22 So feel that flexion, feel the whole leg strong.
12:45:26 Maybe feel that lengthening through the abs.
12:45:28 So that long axle extension.
12:45:31 Beautiful. Okay.
12:45:33 So then as you're ready, you can release a little bit, let's just have the ankles touching.
12:45:36 We're going to start to grow our tree.
12:45:38 Beautiful. Maybe the sole the foot comes to the inner ankle. Beautiful.
12:45:43 So feel your way and really feel the core because that's going to help you. So if we're like this.
12:45:49 you want to feel like a supported trunk.
12:45:50 And then maybe below the knee. Beautiful.
12:45:54 And then maybe above. So you might want to hold on to that.
12:45:57 So see, I'm just holding on to angle. So my abs engaged
12:45:59 Beautiful. And then maybe lowering it once again. Let's put the arms.
12:46:04 Yeah, beautiful. Nice.
12:46:07 making our autumn trees.
12:46:09 And then maybe arms grow to Anjali mudra.
12:46:13 maybe interlacing the fingers, Peli Muja, beautiful.
12:46:17 Yeah. And then maybe separate reading.
12:46:20 Beautiful trees. Nice.
12:46:21 Then keep your arms just as they are. Release the feet
12:46:25 Pulling the toes inhale again
12:46:27 Exho with a sigh. Beautiful. Okay, let's do the other side.
12:46:31 So again, feeling supported and comfortable.
12:46:33 Again, finding that mountain pose
12:46:36 the length of the torso. Look beautiful. So good. Maybe have the ankles touching. We're going to open up the other side of the tree.
12:46:42 Beautiful. Maybe the sole of the foot comes.
12:46:45 At the ankle, nice. Let me feel the foot against the leg.
12:46:48 maybe the sole effect goes below the knee.
12:46:51 Nice. And then maybe it comes higher.
12:46:53 I feel that. We're going to do the same thing in standing. So it's going to be great. When you're ready.
12:47:00 Lower foot again, coming into the palm center.
12:47:04 Just feel your way, each movement taking its time.
12:47:08 Rolling for the hands.
12:47:09 Beautiful. Nice. Interlacing the fingers.
12:47:12 Perfect. My whole lengthening.
12:47:15 Allow the spine to feel that separation, each vertebrae.
12:47:18 And then maybe separating the arms. So good. Nice. Okay, pointing the toes. Inhale.
12:47:24 Thanks, Elisa.
12:47:25 Okay, so just take a little bit to check in with the body. We're going to come into standing in a moment.
12:47:31 Okay, perfect. So I recommend just in case, maybe you guys will stand behind the tree of the tree, behind the chair. And then I'm going to stand in front of it just so you can see me.
12:47:42 We can use the chair and support just in case.
12:47:45 Yeah, so we're going to stand behind the chair. So I'm going to pretend that I have a chair.
12:47:48 I'm just going to go back a little bit more.
12:47:52 Okay.
12:47:58 So maybe let's just wake up the feet again just in case. So maybe just allow your toes to wiggle. We want to make sure we feel grounded. Maybe make a fits with the feet as if you're picking up a twig with the toes.
12:48:08 And you can do this in seated as well, that's okay.
12:48:11 And then maybe feeling all four corners of the feet for just a moment. So really lifting the toes
12:48:16 And feel all the toes touching the floor and feel all the muscles in the foot, just like a hand.
12:48:22 And then growing from the legs, maybe externally rotating the legs, noticing the abs.
12:48:26 Maybe chest opening. So a lot of the movements we've just done
12:48:29 Yeah, so this feels so much better than like doing like this, right? It's opening in the chest.
12:48:33 And then maybe the chin comes towards the chest. This is beautiful. This is mountain.
12:48:37 So just breathing here for a moment.
12:48:40 And then as you're ready, so you find something on the floor that's not moving. We call that our dristi. So it's going to help us balance.
12:48:47 to find a spot. And then when you're ready, we're going to do the same sequence. So starting to open the hip. So same sequence that we did in seated. So ankles touching.
12:48:55 Beautiful. And then when you're ready, maybe the sole of the foot
12:48:58 touches the inner ankle. Beautiful.
12:49:01 Feeling confident and calmer body remembers this, right? So we practice in seated
12:49:05 the body knows exactly.
12:49:07 And then coming to the calf, really just press it in
12:49:11 Really important to keep your abs engaged and lengthen the torso.
12:49:14 And it's okay to move. Trees move. Perfect. And you have a chair. So you can hold on to your chair.
12:49:20 And then you can bring your sole foot. I don't know if mine's going to stay, but really push it in.
12:49:24 and you're feeling like a long trunk, right? A long trunk. Oops. And you can hold on to the chair. So there's a chair there. Perfect. Feel that lengthening through the torso.
12:49:32 And then when you're ready, maybe bring one hand if you want to hold on to one and it's there. So see what feels right. You can hold on to the chair at any time.
12:49:40 You bring the arms up. Beautiful.
12:49:43 And the chair's still there and you can still move, right? Trees move it's okay
12:49:48 And come in and out, be playful like we talked about that delight
12:49:52 It's Halloween.
12:49:54 So maybe interlacing the fingers
12:49:56 I'm coming through the pointer and then maybe even separating. Beautiful. This looks great. Lovely.
12:50:02 And then as you're ready, releasing the legs only, inhale all the way up
12:50:07 Exhaling with a thigh. Releasing. We're going to do the other side.
12:50:12 Finding that mountain. So again, lifting the toes perhaps and really grounding through the feet, maybe externally rotating the legs.
12:50:20 And then feel that lengthening through the entire body.
12:50:22 So breathing here. And it might feel differently on this side.
12:50:25 So just opening the chest rather than bringing the shoulders up. Shoulders may be down, but just opening the chest.
12:50:31 And then again, let's do the tree on the other side. So maybe the ankles touch.
12:50:35 Beautiful. And then maybe
12:50:38 it comes to the inner inner ankle.
12:50:41 Maybe it comes below. Beautiful. Really push it into the leg.
12:50:45 And then maybe it comes all the way up or not.
12:50:50 Maybe hands come to heart center and the chair is there so you can hold onto the chair you can move
12:50:53 And that's okay. It's being playful, feeling that lengthening all the way up the body, really grounded through all four corners of the feet.
12:51:02 Maybe the arms grow. Nice.
12:51:05 And it does feel different from one side to the other. You might have a foot that has
12:51:08 I mean, it's your dominant foot.
12:51:11 The interlacing the fingers.
12:51:14 And then maybe separating. You can even do a lower tree and that's perfect
12:51:18 even just opening up the ankles, this is still a perfect tree.
12:51:21 Just opening up the ankles is perfect. Beautiful.
12:51:24 And then again, releasing the legs inhale
12:51:27 Echo the thigh.
12:51:30 Do you think a woman in your seat with her beautiful tree?
12:51:33 Hopefully you'll keep practicing that.
12:51:35 I just want to close for just a moment, Chris.
12:51:37 I know we're one minute over time.
12:51:39 So just coming back, just wanting to leave you
12:51:42 Perhaps feeling back into that inner resource.
12:51:45 It's always there supporting us.
12:51:47 And just by opening the senses.
12:51:49 It's like a portal.
12:51:52 opening up to maybe that garden or the park
12:51:55 All the senses.
12:51:57 Noticing what you see and what you smell.
12:52:01 which you feel in the air.
12:52:03 And then noticing where you feel this in the body? It's always here. It's always been here.
12:52:10 unchanging wholeness supported us while we were playing with trees
12:52:15 Always in the body.
12:52:17 It's feeling back to that.
12:52:19 maybe breath in the body or
12:52:21 release of tension in the face.
12:52:24 Whatever's a pointer back to that wholeness.
12:52:28 that deep connection with everyone and everything.
12:52:32 spacious and timeless.
12:52:35 Maybe that intention of inviting any guests
12:52:37 to be with you today to the degree that it feels possible.
12:52:42 supported by the inner resource to just see whatever messages might be there for you.
12:52:47 maybe related to all the efforts and delights
12:52:51 all your hard work in this lifetime.
12:52:54 Thanks again. Happy Halloween, everybody. Thanks.
12:52:58 Thank you. Can you talk?
12:53:00 Sure. Thank you.