So, good afternoon. Thank you for coming here in the rain. As you may remember, at the start of our program, we were saying that there's three rhythms to what we're going to do for this year, roughly in each trimester. And this one is about creating the foundation of practice, the foundation of being able to bring awareness and sadness to your life, starting with the foundation of a body practice and a meditation practice and cultivating the capacity to bring mindfulness and awareness into the variety of activities that make up your life. So then we started with the basics. How will you make a space to do them? And then we move towards it.

[01:05]

And then what do you see, what are you experiencing as obstacles or hindrances? And now we're going to return to those basics and hopefully ripen them and deepen them. It's a little bit like you make contact with the floor. Okay, you notice contact. But then when you bring more awareness to it, you notice the temperature, you notice the texture, you notice the pressure on your fingertips. So the activity is the same. The awareness of it starts to open up. So really that's the theme of the last meeting, this meeting and the next meeting. How to let that awareness ripen and deepen. So you just become more aware of what happens when you make contact. That's what today's exercises and activities are geared towards.

[02:11]

And now what we'd like to do in that dream is do some body work. We'll do some mindful stretching and then we'll do some sensing. And these are both to offer you some techniques, some practices that you can do but also to have you go through the experiential learning of what is it to shift from being mostly in your thinking to being mostly in your body and just noticing how that affects your mind, how that affects your perception, the level of thoughts and the sense of connection to the physical space and signs that you're in. Okay? So, you could stand up. So this is an adaptation of the key that we attribute.

[04:00]

I think for what I've made more copies of it, I've done. We're going to do it in a group version of it. And certainly, if we do these ex-parts, if you do a lot of yoga and you want to adapt some of them to a more challenging pose, that's fine. But also watch, especially if you have any injuries. I injured my knees last weekend, so... I'm watching the scene, how are you? This is the one, play people. And so please listen to your body. Yes, resistance. It's really the body of the best words to speak to your body. If you just start by fighting on the wall of GSP, And you're about to think about everything, but you're about to show that you move.

[05:11]

And you have to hand it up. And you're in the face. Okay. And then just swing your arm. With fingers and your torso. And as your body starts dilishing, you know, you can twist a little bit more thoroughly. You come forward a little more, like, with more space up there. I think we need your arms up. Open up your shoulder. And if you speak right or apart, hopefully your part just may be reciprocal with your hand. One other works.

[06:25]

One more arm the other way. And then coming up with your feet and your knees together. Well, then I'm probably not familiar with this one. As I said, bend the knee. And deep you bend the figure, the stretch. And then just rotate the knee. The deep part of the The more the [...] more

[07:43]

your shoulder to the back, while you get down to your shoulder, your shoulder blades down your back, and you get forward, and then up again. You just keep that rotation. Your shoulder, a lot of responsibility. Then the first eruption. Put your shoulders up and as you drop your shoulders, exhale out of your lungs.

[09:07]

And your lungs is completely adjustable. Give it a couple more times. Get your hands up behind your head. And as you can breathe in, breathe it over your chest. And breathing in as much as you can. And then plug it down and breathe it up. And vibrate. Finding your feet, your feet cut both apart.

[10:39]

Outside your feet are out. Your knees are locked. Your body's in a dynamic pose. You're lifting up with the front of your body, shoulders wide, the legs have a way down into your fingers. raising up through the crying of the headache. It would rise wide, wide, but also a loop. And raising up, you can chant that you might die in the, the containment of that morning. And as you go,

[11:39]

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