WEBVTT 00:00:00.200 --> 00:00:01.210 - Hello, my sweet friends. 00:00:01.210 --> 00:00:04.920 Welcome back to Flow, your 30 Day Yoga Journey. 00:00:04.920 --> 00:00:08.040 It's Day 27. 00:00:08.040 --> 00:00:09.840 Can you believe it? 00:00:09.840 --> 00:00:11.240 Speak. 00:00:11.240 --> 00:00:12.617 Let's get started. 00:00:14.844 --> 00:00:19.688 (light rhythmic music) 00:00:34.000 --> 00:00:37.320 Okay, let's begin in a comfortable seat. 00:00:37.320 --> 00:00:40.520 Thank you so much for making time for this today. 00:00:40.520 --> 00:00:41.840 Let's sit up nice and tall. 00:00:41.840 --> 00:00:43.880 We're gonna interlace the fingertips. 00:00:43.880 --> 00:00:46.645 Bring them right underneath the chin. 00:00:48.520 --> 00:00:51.160 Close your eyes if you feel comfortable. 00:00:51.160 --> 00:00:53.040 Start to breathe with the 00:00:53.040 --> 00:00:56.969 knuckles pressing right up against the chin. 00:00:58.800 --> 00:01:01.080 Take a moment here to swallow. 00:01:01.080 --> 00:01:05.760 Align the head over the heart, the heart over the pelvis. 00:01:05.760 --> 00:01:07.480 And then on your inhale, 00:01:07.480 --> 00:01:10.640 we're gonna slowly lift the elbows. 00:01:10.640 --> 00:01:14.040 Draw the chin all the way up towards the sky. 00:01:14.040 --> 00:01:17.555 And exhale, return. 00:01:19.160 --> 00:01:21.560 Inhale, lift. 00:01:21.560 --> 00:01:25.410 Breathe in, expand through all four sides of the torso. 00:01:25.410 --> 00:01:28.920 Exhale, return. 00:01:28.920 --> 00:01:30.590 Inhale, breathe in. 00:01:30.590 --> 00:01:33.840 Extension through the crown. 00:01:33.840 --> 00:01:35.294 Exhale. 00:01:36.520 --> 00:01:39.115 One more time. Inhale. 00:01:40.220 --> 00:01:45.200 Exhale, this time round the spine, chin to chest. 00:01:45.200 --> 00:01:47.982 You can keep the hands in prayer if you like. 00:01:47.982 --> 00:01:51.572 You can say a little prayer if you like. 00:01:58.160 --> 00:02:00.960 And then release the palms to the knees. 00:02:00.960 --> 00:02:04.947 Tuck the chin and roll up through the spine. 00:02:06.600 --> 00:02:08.920 If it feels possible, 00:02:08.920 --> 00:02:11.820 you might tap into a little, 00:02:11.820 --> 00:02:14.720 what they call an inner smile 00:02:14.720 --> 00:02:17.280 for this next set of neck stretches. 00:02:17.280 --> 00:02:19.160 If it's not in the cards today, 00:02:19.160 --> 00:02:22.040 I'm certainly not telling you, smile. 00:02:22.040 --> 00:02:23.400 But just a little invitation 00:02:23.400 --> 00:02:25.720 to see if that window wants to open, 00:02:25.720 --> 00:02:27.360 to find a little inner smile, 00:02:27.360 --> 00:02:29.480 whatever that means to you. 00:02:29.480 --> 00:02:32.480 So nice and easy left ear over left shoulder. 00:02:32.480 --> 00:02:36.040 Maybe a little inner smile, maybe not. 00:02:36.040 --> 00:02:37.644 Breathe. 00:02:39.080 --> 00:02:42.626 Relax the shoulders with every exhale. 00:02:44.640 --> 00:02:46.960 With left ear over left shoulder, 00:02:46.960 --> 00:02:50.320 a possible inner smile, 00:02:50.320 --> 00:02:54.778 lift the chin and then drop it. 00:02:56.640 --> 00:03:00.482 Lift the chin slowly. 00:03:00.482 --> 00:03:03.600 Ooh, and then drop it. 00:03:03.600 --> 00:03:06.280 Lift the chin. 00:03:06.280 --> 00:03:08.345 And then draw it in. 00:03:09.600 --> 00:03:12.360 And one more time lift. 00:03:12.360 --> 00:03:14.920 And draw it in. 00:03:14.920 --> 00:03:16.520 Bring the head back through center. 00:03:16.520 --> 00:03:18.080 Take it to the other side. 00:03:18.080 --> 00:03:19.880 Right ear over right shoulder. 00:03:19.880 --> 00:03:22.606 Just pause here, breathe in. 00:03:24.120 --> 00:03:27.589 Shoulders relax as you breathe out. 00:03:31.540 --> 00:03:34.280 And lifting the chin. 00:03:35.400 --> 00:03:39.342 Breathe in, exhale, draw it in. 00:03:45.440 --> 00:03:48.326 Moving slowly. 00:04:01.120 --> 00:04:03.960 And then bring it back to center. 00:04:03.960 --> 00:04:06.160 We're gonna draw circles with the nose. 00:04:06.160 --> 00:04:10.928 So nice fluid circles with the nose, one way. 00:04:13.840 --> 00:04:16.569 And then the other. 00:04:23.360 --> 00:04:27.608 And then come back to center, find stillness. 00:04:29.200 --> 00:04:32.680 And then come forward onto all fours. 00:04:32.680 --> 00:04:36.840 Spread the fingertips, press into the tops of the feet. 00:04:36.840 --> 00:04:39.440 Inhale, drop the belly, look forward. 00:04:39.440 --> 00:04:41.360 Nice long neck here so we're 00:04:41.360 --> 00:04:44.000 not crunching in the back of the neck. 00:04:44.000 --> 00:04:48.080 And then exhale round through the spine, chin to chest. 00:04:48.080 --> 00:04:49.840 So when we were focusing on root chakra, 00:04:49.840 --> 00:04:53.520 remember we initiated this from the tail. 00:04:53.520 --> 00:04:57.927 Can you find this chin to chest lock here today? 00:04:59.240 --> 00:05:03.589 And then initiate from there. 00:05:09.240 --> 00:05:11.032 Just play. 00:05:12.240 --> 00:05:15.855 Continuing to gently deepen your breath. 00:05:24.280 --> 00:05:27.581 Finding that textured breath. 00:05:29.200 --> 00:05:31.580 That audible breath. 00:05:34.560 --> 00:05:38.508 And then slowly bring it back to Tabletop Position. 00:05:40.240 --> 00:05:43.080 And as you're ready, inhale, send the right toes out, 00:05:43.080 --> 00:05:45.160 left fingertips forward. 00:05:45.160 --> 00:05:46.710 Inhale in here, 00:05:46.710 --> 00:05:49.000 exhale, bend the knee, bend the elbow, 00:05:49.000 --> 00:05:51.480 keep the neck long. 00:05:51.480 --> 00:05:53.120 Inhale, extend. 00:05:53.120 --> 00:05:56.593 Exhale, round everything in, chin to chest. 00:05:57.960 --> 00:05:59.970 Inhale, extend. 00:05:59.970 --> 00:06:04.200 Exhale, bend the elbow, bend the knee, neck stays long. 00:06:04.200 --> 00:06:06.000 Inhale, extend. 00:06:06.000 --> 00:06:07.440 Exhale, round it in. 00:06:07.440 --> 00:06:10.520 Press into the knuckles of your right hand. 00:06:10.520 --> 00:06:13.502 Inhale, extend, last time. 00:06:20.080 --> 00:06:22.320 Release and switch. 00:06:22.320 --> 00:06:23.920 Inhale, right fingertips forward, 00:06:23.920 --> 00:06:25.040 left toes back. 00:06:25.040 --> 00:06:27.240 Neck stays long. 00:06:27.240 --> 00:06:29.758 Exhale, bend the knee, bend the elbow. 00:06:31.360 --> 00:06:33.680 Inhale, extend. 00:06:33.680 --> 00:06:37.920 Exhale, round it, crown to tail. 00:06:37.920 --> 00:06:41.120 Inhale, extend, slow controlled movement. 00:06:41.120 --> 00:06:42.761 Exhale. 00:06:43.920 --> 00:06:45.262 Inhale. 00:06:46.160 --> 00:06:48.023 Round it in. 00:06:50.080 --> 00:06:54.586 And last round, with your breath. 00:06:57.360 --> 00:07:00.233 Grounding through those left knuckles. 00:07:02.880 --> 00:07:05.280 After you're done, curl the toes under, 00:07:05.280 --> 00:07:09.450 walk the hands back for your Froggy Squat. 00:07:12.280 --> 00:07:16.920 And then maybe you bring the left thumb to the sternum. 00:07:16.920 --> 00:07:20.812 Maybe you bring the right thumb to the sternum. 00:07:22.360 --> 00:07:23.640 Inhale in. 00:07:23.640 --> 00:07:26.080 Exhale, walk it out to Plank. 00:07:26.080 --> 00:07:27.720 Slow and steady. 00:07:27.720 --> 00:07:29.880 Lift up through the heart space, tuck the chin, 00:07:29.880 --> 00:07:31.800 lengthen through the back of the neck. 00:07:31.800 --> 00:07:35.400 Imagine placing a little teacup on the back of the neck here. 00:07:35.400 --> 00:07:38.480 Extension through the crown. 00:07:38.480 --> 00:07:39.920 Inhale in here. 00:07:39.920 --> 00:07:42.760 Exhale to lower to the belly. 00:07:42.760 --> 00:07:44.160 Press into the tops of the feet, 00:07:44.160 --> 00:07:46.320 squeeze the elbows into the side body. 00:07:46.320 --> 00:07:49.200 Inhale for Cobra. 00:07:49.200 --> 00:07:51.640 Exhale to release. 00:07:51.640 --> 00:07:53.200 Press into the tops of the feet. 00:07:53.200 --> 00:07:56.280 Come to your knees, walk them together, 00:07:56.280 --> 00:07:58.160 and then send the hips back. 00:07:58.160 --> 00:08:02.160 Paint your yoga mat with the palms, so drag them back. 00:08:02.160 --> 00:08:04.560 Flicking some energy behind you 00:08:04.560 --> 00:08:08.190 as you rest your hands on the earth 00:08:08.190 --> 00:08:11.520 and come into Balasana. 00:08:11.520 --> 00:08:13.000 In Balasana, 00:08:13.000 --> 00:08:15.600 tuck the chin as close as you 00:08:15.600 --> 00:08:19.560 can to your chest and allow the shoulders to round over. 00:08:19.560 --> 00:08:22.360 You can take variations of this as needed, of course. 00:08:22.360 --> 00:08:24.760 We're only here for a few breaths, 00:08:24.760 --> 00:08:29.567 feeling the skin of the back stretch as you breathe in. 00:08:31.560 --> 00:08:34.826 And soften as you breathe out. 00:08:36.840 --> 00:08:40.250 Find Ujjayi breath here. 00:08:46.680 --> 00:08:50.080 And then slowly reach the fingertips forward, 00:08:50.080 --> 00:08:51.720 palms connect with the mat. 00:08:51.720 --> 00:08:55.400 We lead with the heart to come forward back to all fours. 00:08:55.400 --> 00:08:59.640 Now we're gonna widen the knees as wide as the mat goes. 00:08:59.640 --> 00:09:03.200 Turn the fingertips externally out. 00:09:03.200 --> 00:09:06.160 Maybe they go to the left and right edge of your mat or 00:09:06.160 --> 00:09:08.440 maybe they come in towards the body. 00:09:08.440 --> 00:09:11.480 Curl the toes under, slowly walk the hands back, 00:09:11.480 --> 00:09:13.200 lean back. 00:09:13.200 --> 00:09:14.480 Yep, you guessed it. 00:09:14.480 --> 00:09:16.400 Inhale, drop the belly. 00:09:16.400 --> 00:09:19.040 Open the heart, the throat, look forward. 00:09:19.040 --> 00:09:22.320 Exhale, gaze goes up, tongue goes out. 00:09:22.320 --> 00:09:24.471 Lion's Breath. 00:09:27.060 --> 00:09:28.859 Inhale in. 00:09:30.000 --> 00:09:33.203 Exhale, Lion's Breath, tongue out. 00:09:35.560 --> 00:09:37.520 One more. 00:09:37.520 --> 00:09:40.760 Let's do it, deep breath in. 00:09:40.760 --> 00:09:43.888 Lion's Breath, tongue out. 00:09:46.360 --> 00:09:48.320 Nice, walk the palms forward. 00:09:48.320 --> 00:09:50.210 Walk the knees underneath the hips 00:09:50.210 --> 00:09:52.120 and send the hips up high and back, 00:09:52.120 --> 00:09:54.585 Downward Facing Dog. 00:09:56.560 --> 00:09:58.560 Breathe in. 00:09:58.560 --> 00:10:00.590 Breathe out. 00:10:04.520 --> 00:10:08.240 Finding what feels good in your body here today. 00:10:08.240 --> 00:10:10.800 Maybe allowing the breath to move you, 00:10:10.800 --> 00:10:12.680 finding a little ripple in the spine, 00:10:12.680 --> 00:10:15.600 maybe pedaling it out, stretching through the feet, 00:10:15.600 --> 00:10:19.055 the calves, the hamstrings. 00:10:22.840 --> 00:10:25.320 And then as you're ready, slow and steady, 00:10:25.320 --> 00:10:27.960 step your right foot all the way up into your lunge 00:10:27.960 --> 00:10:31.039 and lower your left knee to the ground. 00:10:32.400 --> 00:10:35.560 Fingertips get light here as you loop the shoulders, 00:10:35.560 --> 00:10:38.480 open the chest, look forward. 00:10:38.480 --> 00:10:41.040 Then slow and steady, fingertips reach forward, 00:10:41.040 --> 00:10:42.680 up and back for our Crescent Lunge. 00:10:42.680 --> 00:10:46.640 Big breath, big stretch, chin up. 00:10:46.640 --> 00:10:50.120 Interlace the fingertips here, bring them behind the head, 00:10:50.120 --> 00:10:54.420 carve a line with the nose to look all the way up. 00:10:54.420 --> 00:10:58.560 Good, slow and steady release with control. 00:10:58.560 --> 00:11:01.600 Bring the fingertips back down to the mat, nice. 00:11:01.600 --> 00:11:05.680 Lift the back knee, step the right toes back, 00:11:05.680 --> 00:11:08.840 belly to Cobra, Chaturanga to Upward Facing Dog 00:11:08.840 --> 00:11:11.120 or straight to Downward Facing Dog, 00:11:11.120 --> 00:11:13.207 your choice. 00:11:17.760 --> 00:11:20.960 Meeting spot is Downward Dog. 00:11:20.960 --> 00:11:23.950 Shoulders externally rotate, 00:11:23.950 --> 00:11:26.440 inner thighs internally rotate, 00:11:26.440 --> 00:11:28.960 hug those low ribs in. 00:11:29.800 --> 00:11:30.800 Slow and steady, 00:11:30.800 --> 00:11:33.560 step the left foot all the way up into the lunge. 00:11:33.560 --> 00:11:37.726 Lower the right knee down. Get light on the fingertips. 00:11:39.360 --> 00:11:41.560 Loop the shoulders forward, up and back, 00:11:41.560 --> 00:11:45.766 open the chest, open the throat, look ahead. 00:11:47.120 --> 00:11:52.120 Then from here, let the fingertips float all the way up. 00:11:52.120 --> 00:11:55.240 Heart lifts, chest lifts. 00:11:55.240 --> 00:11:57.840 Interlace the fingertips, bring them behind the head, 00:11:57.840 --> 00:12:01.512 carve a line with the nose, up, chin up. 00:12:02.760 --> 00:12:04.960 Breathe. 00:12:04.960 --> 00:12:09.960 Exhale, slow and with control, all the way back down, lovely. 00:12:09.960 --> 00:12:13.080 Plant the right palm, step the left toes back, 00:12:13.080 --> 00:12:15.000 Plank Pose. 00:12:15.000 --> 00:12:17.360 Inhale in here, shift forward. 00:12:17.360 --> 00:12:21.360 Exhale, slow and steady, lower to your belly. 00:12:21.360 --> 00:12:24.381 Inhale, rise up, Cobra. 00:12:25.400 --> 00:12:27.680 Exhale to soften and bow. 00:12:27.680 --> 00:12:30.680 From here, interlace the fingertips behind your 00:12:30.680 --> 00:12:32.520 tailbone and you have an option here. 00:12:32.520 --> 00:12:35.200 You can keep the feet hip width apart, 00:12:35.200 --> 00:12:37.230 just gives you a little more space, 00:12:37.230 --> 00:12:39.320 or you can practice bringing the feet together, 00:12:39.320 --> 00:12:40.760 really together. 00:12:40.760 --> 00:12:43.760 Inhale in, exhale, lift the head, the chest, 00:12:43.760 --> 00:12:45.000 press into the pubic bone. 00:12:45.000 --> 00:12:47.000 You don't have to lift up high here. 00:12:47.000 --> 00:12:50.400 Knuckles reach towards the heels. 00:12:50.400 --> 00:12:53.833 Inhale in, exhale, maybe the feet lift. 00:12:55.920 --> 00:12:57.400 Breathe. 00:12:57.400 --> 00:13:01.640 Tuck the chin, neck is long. 00:13:01.640 --> 00:13:03.880 And then release everything. 00:13:03.880 --> 00:13:06.440 Press up to all fours. 00:13:06.440 --> 00:13:09.280 Send it back, Child's Pose, 00:13:09.280 --> 00:13:11.040 Extended Child's Pose. 00:13:11.040 --> 00:13:12.539 Breathe in. 00:13:13.520 --> 00:13:15.680 Breathe out. 00:13:15.680 --> 00:13:20.847 Close your eyes here in your own private little love cave. 00:13:22.480 --> 00:13:27.011 Maybe you whisper something nice to yourself here. 00:13:29.080 --> 00:13:31.812 Say something kind. 00:13:33.920 --> 00:13:38.040 And if you're at a loss, you're not alone. 00:13:38.040 --> 00:13:41.325 Just whisper, "I love you." 00:13:49.760 --> 00:13:52.520 Lead with your heart, slowly lift back up. 00:13:52.520 --> 00:13:54.280 Come to all fours. 00:13:54.280 --> 00:13:59.187 Swing the legs around and let's come to lie on our backs. 00:14:03.000 --> 00:14:04.760 When you get there, bend both knees, 00:14:04.760 --> 00:14:06.360 soles of the feet come to the mat, 00:14:06.360 --> 00:14:08.400 palms come to the earth as well. 00:14:08.400 --> 00:14:10.760 And here we go, lifting with the tailbone, 00:14:10.760 --> 00:14:11.760 slow and steady, 00:14:11.760 --> 00:14:15.320 finding that articulation of the spine. 00:14:15.320 --> 00:14:17.120 We'll lift up, 00:14:17.120 --> 00:14:21.670 sacrum, mid-back, upper back. 00:14:23.600 --> 00:14:26.750 And then softening through the sternum 00:14:26.750 --> 00:14:31.299 to slowly take it back down, the spine. 00:14:33.640 --> 00:14:35.760 Let's go again, nice and slow, 00:14:35.760 --> 00:14:38.520 starting with the tailbone, 00:14:38.520 --> 00:14:41.440 sacrum, low back, 00:14:41.440 --> 00:14:45.563 mid-back, upper back. 00:14:46.960 --> 00:14:51.627 And cascading it down, softening the sternum. 00:14:54.880 --> 00:14:56.440 Let's do one more. 00:14:56.440 --> 00:14:59.040 This time when you get to the top, 00:14:59.920 --> 00:15:01.840 stay there and maybe take the bind, 00:15:01.840 --> 00:15:04.160 interlacing the fingertips, 00:15:04.160 --> 00:15:08.080 walking the shoulder blades a little bit closer together, 00:15:08.080 --> 00:15:10.800 lifting the chest to the chin. 00:15:10.800 --> 00:15:14.720 And then last action point here, chin to the sky. 00:15:14.720 --> 00:15:19.560 So chest to chin, chin to sky, shins forward, 00:15:19.560 --> 00:15:23.027 tugging gently back with your heels. 00:15:24.560 --> 00:15:26.187 Breathe. 00:15:28.050 --> 00:15:31.525 And then slowly releasing 00:15:31.525 --> 00:15:35.189 one vertebra at a time. 00:15:37.480 --> 00:15:38.760 Alright, from here, 00:15:38.760 --> 00:15:42.880 we're gonna snuggle the shoulder blades under the heart space, 00:15:42.880 --> 00:15:47.040 press into the palms, take one foot up, 00:15:47.040 --> 00:15:49.400 then the other. 00:15:49.400 --> 00:15:53.120 Alright, this could be our stopping point, 00:15:53.120 --> 00:15:54.240 breathing deep here, 00:15:54.240 --> 00:15:58.640 feeling that support on the sacrum. 00:15:58.640 --> 00:16:02.200 Little legs up an imaginary wall here. 00:16:02.200 --> 00:16:06.280 Another option could be to connect to our core muscles, 00:16:06.280 --> 00:16:08.960 press into the palms, inhale in, 00:16:08.960 --> 00:16:12.200 exhale, lift from the pelvic floor, 00:16:12.200 --> 00:16:16.320 take the toes over the head into a Plow. 00:16:16.320 --> 00:16:18.880 Snuggle the shoulder blades under the heart space, 00:16:18.880 --> 00:16:20.600 press the palms into the earth, 00:16:20.600 --> 00:16:25.240 or you can even grab the outer edges of your mat here. 00:16:25.240 --> 00:16:26.920 Breathe. 00:16:26.920 --> 00:16:28.910 Just play. 00:16:32.000 --> 00:16:34.840 If shoulder stand is in your practice, 00:16:34.840 --> 00:16:38.720 you can maybe take a moment to practice that, 00:16:38.720 --> 00:16:39.960 but be really mindful. 00:16:39.960 --> 00:16:42.880 And if shoulder stand is not already in your practice, 00:16:42.880 --> 00:16:45.542 save it for another day. 00:16:50.200 --> 00:16:53.600 From your Plow Pose, bring the hands to the low back. 00:16:53.600 --> 00:16:54.920 And just like we do in Bridge, 00:16:54.920 --> 00:16:58.520 you can bend the knees and just slowly, 00:16:58.520 --> 00:16:59.680 one vertebra at a time, 00:16:59.680 --> 00:17:01.840 roll it all the way back down. 00:17:01.840 --> 00:17:06.000 Soles of the feet come together and knees take them wide here, 00:17:06.000 --> 00:17:08.640 Reclined Cobbler's Pose. 00:17:08.640 --> 00:17:12.240 Walk the shoulder blades down away from the ears. 00:17:12.240 --> 00:17:14.360 Inhale in. 00:17:14.360 --> 00:17:16.560 And exhale. 00:17:16.560 --> 00:17:18.888 Let everything go. 00:17:21.080 --> 00:17:23.389 Soften the jaw. 00:17:24.960 --> 00:17:28.520 Allow your hands to rest gently somewhere on your body, 00:17:28.520 --> 00:17:31.054 wherever feels good. 00:17:36.918 --> 00:17:39.440 And just notice the thoughts that come up. 00:17:39.440 --> 00:17:43.800 Notice the way you speak to yourself on your mat. 00:17:43.800 --> 00:17:45.720 We use this time to 00:17:45.720 --> 00:17:49.390 continuously look at that 00:17:49.390 --> 00:17:53.234 and infuse more compassion, 00:17:54.360 --> 00:17:56.066 kindness 00:17:57.819 --> 00:18:01.980 into that language, that vocabulary. 00:18:06.610 --> 00:18:11.360 You will notice judgment (chuckles) on the mat. 00:18:11.360 --> 00:18:14.099 That's part of being human. 00:18:16.840 --> 00:18:21.130 And it's in the noticing, the observing 00:18:22.292 --> 00:18:27.280 that we get to acknowledge it and make a shift. 00:18:27.280 --> 00:18:30.160 Bring the fingertips to the outer edges of the legs. 00:18:30.160 --> 00:18:32.320 Let's close this chapter. 00:18:32.320 --> 00:18:34.800 Hug the knees into the chest. 00:18:34.800 --> 00:18:37.760 Inhale in, exhale, round, 00:18:37.760 --> 00:18:41.200 lifting the nose up towards the knees. 00:18:41.200 --> 00:18:43.240 Tucking the chin into the chest. 00:18:43.240 --> 00:18:44.737 Breathe in. 00:18:45.880 --> 00:18:46.800 Breathe out. 00:18:46.800 --> 00:18:49.400 Release the feet to the ground as wide as your mat. 00:18:49.400 --> 00:18:51.360 Knees come to touch. 00:18:51.360 --> 00:18:55.283 Palms come together up to the third eye here. 00:18:58.520 --> 00:19:01.042 Notice how you feel. 00:19:02.600 --> 00:19:07.904 Once again, say something kind to yourself. 00:19:12.120 --> 00:19:15.506 Say one loving thing. 00:19:19.320 --> 00:19:23.880 And if you can't think of anything to say, I got you. 00:19:23.880 --> 00:19:25.560 You're not alone, trust me. 00:19:25.560 --> 00:19:27.640 Just quietly whisper to yourself, 00:19:27.640 --> 00:19:28.874 "I love you." 00:19:30.893 --> 00:19:32.475 I love you. 00:19:33.880 --> 00:19:35.360 Great work. 00:19:35.360 --> 00:19:37.520 Thanks for staying open. 00:19:37.520 --> 00:19:40.360 Thank you for bringing your 00:19:40.360 --> 00:19:44.440 heart and consciousness to this practice. 00:19:44.440 --> 00:19:45.360 You rock. 00:19:45.360 --> 00:19:47.040 I'll see you tomorrow. 00:19:47.040 --> 00:19:50.706 'Til then, let's take one more deep breath in 00:19:50.706 --> 00:19:55.800 and a long breath out to seal the deal for today. 00:19:55.800 --> 00:19:57.276 Namaste. 00:19:58.497 --> 00:20:03.319 (upbeat rhythmic music)