WEBVTT

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- Hi everyone, 
welcome to Center.

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It's Day 27.

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We only have four more
practices of this journey.

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You are here.

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Let's finish strong.

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Today is a yin practice
that hopefully

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will be a little 
slice of heaven.

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And if not, that's part of the
journey and I can't wait for

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you to discover
and see what happens.

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If you have a pillow, bring it,
but if not, no worries,

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this is a no-propsian
session so everybody's covered.

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Let's get started.

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(light music)

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Alright, my cozy partners,

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we're going to 
begin in a seat today.

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You can sit on your pillow
if you brought it to practice.

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If you don't have any props,
this is designed to be done

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without props so it's just
kind of extra if you have it,

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great. If not, no worries.

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We're gonna start in Sukhasana.

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Just sit up nice and tall.

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Close your eyes.

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Relax your shoulders.

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Your hands can rest
wherever you choose.

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So you get to make that choice.

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Hands in your lap, 
hands on the knees,

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hands at your heart space.

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Maybe one hand on the belly,
one hand on your heart.

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And it is not easy to come into

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the seat of meditation

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and to stillness but 
with every opportunity

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to show up here on the mat, 
we've been kind of practicing

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what it feels like,

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what the path is to show up.

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Just start to observe your
breath and notice how you feel.

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In today's practice, 
we'll be doing less poses

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but breathing all 
the way through,

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holding the shapes longer,

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inviting slower, smoother,
more conscious breaths.

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This may reveal just how

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creative your monkey mind is

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today and just know that
that is part of the deal.

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It's part of the practice.

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At the very least, you'll
get a nice yummy stretch.

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Hopefully you feel centered
and cared for by the end.

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We've been moving a lot, so
this practice reminds us that,

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yes, the movement can
be centering but so can the

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stillness and the breath.

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So you come as you are and you
find your practice after that,

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find what serves best.

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Or, as I like to say, 
find what feels good.

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Take a couple more
breaths here in Sukhasana.

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Find the Sukha of Sukhasana,
the ease, here.

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And then as we transition,
you can, of course, look at me

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as much as you need but you
can also stay focused on just

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however you're feeling
the current sensation today.

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So in a yin practice, 
we move slowly,

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almost like 
water in transitions.

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We touched on this a 
little bit yesterday, I think,

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kind of finding a
softness, a sweetness.

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So just keep that in mind,
how you move matters.

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As you extend 
your right leg out long

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and you're gonna turn

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to look past your 
right knee, right ankle.

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And I adjusted my pillow
to lift the hips up here.

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Then you can inhale in, 
maybe reach the arms

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all the way up and overhead.

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And as you exhale,
you're gonna fold forward.

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Big stretch here, Janusirsasan.

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When you get here, you might
find that it will feel good to

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bring your pillow between 
your leg and your head.

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Otherwise allow the
head to relax and bow in.

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You can take a 
couple breaths here.

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Finding just some 
small little adjustments.

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And then we'll try to come
into a place of stillness where

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only the breath 
is moving us here.

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The jaw is relaxed.

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So is the skin of the forehead.

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You shouldn't feel
any pain in the hamstring.

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If you do, bend that
knee a little bit more.

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And then that's it, we're here.

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Listen to your breath.

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There will come a time, if it
hasn't maybe happened already,

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where your mind will start to
wander and you'll want to come

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out of the pose.

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I lovingly invite you to stay.

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Stay if you can.

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Feeling the evolution of this
posture, whatever that means

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to you, you'll find out.

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And I'll guide us out of
the posture when it's time.

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Gently, ever so slightly,
press into your right heel.

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Draw your core muscles
in a bit to slowly roll up.

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And we'll take it
to the other side.

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Right heel in, left leg out.

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Reaching the arms up as
you breathe in and finding

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your head toward the knee.

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Relaxing the
weight of the head over.

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Bending that knee as
generously as you need to.

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Find the stretch and then
reconnect with the breath.

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Softening through the jaw.

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Relaxing through the 
skin of the forehead.

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When you get fidgety and want 
to come out of the posture,

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when you feel like you've 
hit your appropriate edge,

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again, I lovingly invite
you to see what happens

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if we stay with the sensation.

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Stay present
and surrender more.

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Gently press out
with your left heel.

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Engage from center
and roll slowly up.

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Now we're going to
take both legs out wide.

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And you can use your 
pillow in front of you here

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if you brought one, 
if not, no worries.

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You can still do this.

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We're just gonna 
take the arms forward,

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forearms to the earth or

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the pillow or maybe 
fingertips reached out.

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Just take a breath here 
and then with each exhale,

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soften inward, relaxing the
weight of the head down.

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Eventually finding 
your shape today.

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Knees can be
bent here, no problem.

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Hips can be lifted
up on your blanket.

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Breathe.

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And then stay with it.

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Bring your breath,

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back to the 
sensations in your body.

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And then slowly bring your
hands back to the earth

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and we'll transition back up,

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head over heart, 
heart over pelvis.

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And we'll bend one knee,
then the other

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and come forward onto all fours.

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Drop the belly, open the chest,
look forward, stay here.

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You can close your eyes.

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Breathe.

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And then take it up

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navel to spine, chin to chest.

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Rounding through and stay
here for a couple breaths.

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Then walk the knees wide, 
bring the spine back to neutral.

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Keep the left hand where it is.

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Inhale, reach the right arm up.

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Exhale, thread the needle,
bring it down and under.

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We're gonna come to rest on the
right ear and right shoulder.

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And then today 
extend your left arm out

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so you can relax.

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Keeping this connection 
of the left palm to earth

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and then right arm 
can extend as well.

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We're gonna breathe 
here slowly, steadily.

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Knees are wide.

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Belly can be soft here
as you breathe in and out.

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Stay with it.

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Notice the
sensations in your body.

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Notice what changes as
you continue to breathe.

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Take one more
cycle of breath here.

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And then slowly use your palms
on the earth to bring it back

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to center and we'll
take it to the other side.

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If you find you need 
to pad your knees here

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since you're staying 
a little bit longer,

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go ahead and do that now.

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When you're ready, inhale,

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reach the left fingertips 
all the way up.

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Find that expansion and
then exhale, thread the needle.

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Arms out long today.

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Tailbone tilting
towards the sky, belly soft.

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Breathe.

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Surrender.

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Right palm
connected to the earth.

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Take one more breath.

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And then press into the
palms to slowly come back.

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Walk the knees underneath
the hip points and then slowly

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slide down to your belly.

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Bring the elbows underneath
the shoulders here.

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Coming into Sphinx Pose.

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Spread the palms wide.

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Press into the tops of the feet.
Press into the pubic bone.

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Lift up out of the shoulders
here as you open the chest.

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Find that extension
through the crown of the head.

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Tuck the chin so you feel that
length in the back of the head.

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Press the palms firmly.

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And then close your
eyes or soften your gaze.

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Breathing here 
in the Sphinx posture.

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Skin of the face soft.

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You can see this line
from the crown to the tail.

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Your beautiful 
truly amazing spine

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that lives at the center.

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Picture the spine here as
you maintain this extension.

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Breathe.

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Stay for four more breaths.

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You got this.

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Then slowly bat
your eyelashes open.

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If you brought a pillow, 
ooh, sorry Benji,

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you can bring it now 
right in front of your face.

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Then everyone shift over towards
the left side of your mat.

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And you're gonna turn
around and come to lie down.

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Hug the knees into
the chest slowly, sweetly.

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And relax your head, 
relax your shoulders.

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Keep drawing the shins 
in towards your body.

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Soften through the feet.

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Relax the jaw.

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Soften the skin
of the forehead.

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Now slowly, sweetly
bring your feet to the mat.

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Lift your hips, take them over
towards the left side of your

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mat and then hug the knees
back in and take them over to

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the right for a Reclined Twist.

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Option to take your hands 
to the left ribcage here

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or take the arms out wide.

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Find what feels good
and breathe here deeply.

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Stay in it for one 
more breath cycle in

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and out.

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And slowly bring
it back to center.

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Lift the hips, 
take them to the right

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and allow the knees 
to fall to the left.

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Last posture.

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Stay with your breath.

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Trust this practice 
is as valuable

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as any one you've done before,

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if not more valuable.

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May this session remind
all of us that

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harder, faster, stronger 
isn't always the option.

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Your home practice is an
opportunity to show up,

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to listen and 
respond truthfully.

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Responding to the question,

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what do I need today?

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Slowly melt it back to center.

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You can bring the
feet as wide as the mat.

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Knees can fall into touch

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or feel free to extend 
the legs out long.

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Take a deep breath in and
as you exhale slowly bring the

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palms together and
up towards the forehead.

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Amazing. 
You're amazing.

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In fact, how about the
invitation here to quietly

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whisper, "I'm amazing."

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Hasta mañana.

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I look forward to it.

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(light music)