WEBVTT 1 00:00:00.000 --> 00:00:14.180 This is a Body Scan Meditation. 2 00:00:15.340 --> 00:00:19.340 Meditation is about being present in body and mind. 3 00:00:20.740 --> 00:00:25.260 Bringing awareness to our body is a powerful exercise in awareness. 4 00:00:26.080 --> 00:00:27.600 The body is our foundation. 5 00:00:27.600 --> 00:00:36.520 Without it, there would be no thought, no breath, and no ability to use our sense organs to experience life. 6 00:00:37.600 --> 00:00:46.160 Often, there's an aversion to being in our body, especially if we're experiencing pain or discomfort, mental or physical. 7 00:00:46.160 --> 00:00:58.580 Paradoxically, the more we're able to actually be in our body with the intention to observe and be with sensation rather than resist it, 8 00:00:58.580 --> 00:01:06.120 the easier it is to cope with thoughts, feelings, and physical sensations. 9 00:01:06.120 --> 00:01:20.460 By simply observing and allowing ourselves to be with what arises, we're working with ourselves rather than resisting what's beyond our ability to control. 10 00:01:21.460 --> 00:01:33.040 The more we can observe what arises with compassion and care, the easier it is to be at home and relaxed within ourselves and our set of circumstances. 11 00:01:33.040 --> 00:01:48.080 To do the Body Scan, it's best to get into a comfortable position, either lying down with your arms alongside your body or sitting in a comfortable chair, preferably a recliner. 12 00:01:48.080 --> 00:01:58.940 As with the other meditations, it's important to do this in an environment that's protected and quiet and supports your ability to relax. 13 00:01:59.940 --> 00:02:08.720 It can be useful to have a blanket handy should you feel cool as you engage in this meditation and make sure you will not be interrupted. 14 02:10.060 --> 00:02:14.700 Carving time to be by yourself and with yourself is important. 15 00:02:14.700 --> 00:02:21.000 This is a time for you to nurture and care for yourself. 16 00:02:25.060 --> 00:02:36.640 To start, bring your awareness to your breath and let it rest in an area that's easy to observe, where you can feel its effect on the body. 17 00:02:37.640 --> 00:02:43.480 If you like, you can rest your hands on your belly, imagining the belly is like a balloon. 18 00:02:44.700 --> 00:02:55.400 Filling with air and rising on the in-breath and falling like a balloon deflating on the out-breath. 19 00:02:55.400 --> 00:03:12.540 Simply notice, do not try to change your breath in any way, but bring awareness to the motion of breathing with kindness and compassion. 20 00:03:12.540 --> 00:03:22.420 You can note whether the breath is slow or fast, even or irregular. 21 00:03:23.500 --> 00:03:26.240 Remember not to judge what's happening. 22 00:03:26.980 --> 00:03:28.340 Simply observe. 23 00:03:28.340 --> 00:03:45.780 As you're ready, you can let your eyes close and mentally sweep through the body, letting yourself experience the body as a whole, and noticing, are there any particular areas that are sensitive? 24 00:03:47.860 --> 00:03:51.480 Notice, is there any resistance to doing this? 25 00:03:51.480 --> 00:04:00.360 Notice, are there parts of the body you can feel easily and others that are barely discernible? 26 00:04:00.360 --> 00:04:12.340 Notice, are you experiencing any sensations you wish would go away? 27 00:04:14.820 --> 00:04:17.980 Allowing yourself to be aware of these sensations. 28 00:04:19.500 --> 00:04:24.700 Doing your best to open to your experience, whatever it is. 29 00:04:24.700 --> 00:04:33.860 And when you do this, you can notice when you want to push away or close down, as well as when you want to linger longer. 30 00:04:35.160 --> 00:04:43.500 When your attention wanders, simply notice and bring it gently but firmly back into your body. 31 00:04:43.500 --> 00:05:01.840 If you like, you can imagine your breath traveling down from its entry point into the body, down into your extremities. 32 00:05:03.460 --> 00:05:08.640 Beginning on the left side, letting your awareness moving down. 33 00:05:08.640 --> 00:05:17.740 Sending your breath down into your foot on the left side. 34 00:05:20.960 --> 00:05:25.500 If you're short for time, you can do both feet together. 35 00:05:26.280 --> 00:05:28.540 However, don't rush the process. 36 00:05:29.540 --> 00:05:38.060 The more carefully you can bring awareness into your body parts, the more precise your attention will be. 37 00:05:38.640 --> 00:05:47.420 Slowly connecting to your feet, beginning with the toes. 38 00:05:50.000 --> 00:05:52.380 Moving into the heel of the foot. 39 00:05:55.080 --> 00:05:56.280 The sole. 40 00:05:59.020 --> 00:06:00.260 The arch. 41 00:06:02.100 --> 00:06:03.700 The top of the foot. 42 00:06:03.700 --> 00:06:13.000 When you feel you've observed it fully, allowing the foot to dissolve in your awareness. 43 00:06:16.480 --> 00:06:19.800 And moving up into the ankle. 44 00:06:24.440 --> 00:06:26.200 Breath by breath. 45 00:06:27.200 --> 00:06:30.640 Noticing what you notice and allowing it. 46 00:06:33.700 --> 00:06:39.880 If you're not experiencing any sensation in any particular part, simply note it. 47 00:06:41.540 --> 00:06:47.920 If there's a vivid experience in another area of your body, you can bring your attention to it. 48 00:06:48.480 --> 00:06:51.780 And then, when you're ready, letting it go. 49 00:06:52.920 --> 00:06:55.200 And returning to here. 50 00:06:56.480 --> 00:06:58.640 Where you are right now. 51 00:07:03.640 --> 00:07:04.600 Simply noticing. 52 00:07:07.100 --> 00:07:14.640 And if you like, if it's comfortable for you, you can breathe with the sensation the best you can. 53 00:07:16.820 --> 00:07:19.080 Noticing what you notice. 54 00:07:19.080 --> 00:07:28.520 We'll be repeating this process throughout the body. 55 00:07:30.080 --> 00:07:32.140 Through your left side first. 56 00:07:32.900 --> 00:07:34.220 And then the right. 57 00:07:35.860 --> 00:07:37.800 Letting the foot dissolve. 58 00:07:38.360 --> 00:07:40.620 And moving into the ankle. 59 00:07:40.620 --> 00:07:59.160 And from the ankle into the lower leg. 60 00:08:01.760 --> 00:08:03.400 The back of the leg. 61 00:08:04.400 --> 00:08:06.040 The front of the leg. 62 00:08:06.040 --> 00:08:08.240 The muscles. 63 00:08:09.240 --> 00:08:11.020 The bones. 64 00:08:12.640 --> 00:08:17.840 Feeling any sensations in the leg itself. 65 00:08:19.300 --> 00:08:21.400 Inside and out. 66 00:08:22.840 --> 00:08:27.280 Even noticing how you notice your lower leg. 67 00:08:32.720 --> 00:08:35.900 Taking this time to be here. 68 00:08:42.040 --> 00:08:42.760 Allowing. 69 00:08:43.960 --> 00:08:44.600 Breathing. 70 00:08:46.260 --> 00:08:47.560 Simply observing. 71 00:08:48.840 --> 00:08:49.560 And noticing. 72 00:08:50.780 --> 00:08:52.340 Whatever arises. 73 00:08:57.440 --> 00:09:02.720 And then when you're ready, releasing the lower leg and moving into the knee. 74 00:09:03.360 --> 00:09:08.720 This joint that connects lower with upper. 75 00:09:08.720 --> 00:09:13.760 Experiencing the knee and any sensations in it. 76 00:09:14.720 --> 00:09:17.360 It's hardness and softness. 77 00:09:17.360 --> 00:09:22.360 Just letting yourself really be with the knee. 78 00:09:22.880 --> 00:09:28.800 And then again on an out-breath if you'd like. 79 00:09:28.800 --> 00:09:33.480 Taking all the time you need. 80 00:09:33.480 --> 00:09:35.560 Just letting my voice be your guide. 81 00:09:36.760 --> 00:09:39.600 Letting the knee dissolve in your awareness. 82 00:09:42.480 --> 00:09:44.980 Moving into your upper leg. 83 00:9:44.980 --> 00:09:49.980 The large muscles of the thigh. 84 00:09:53.980 --> 00:09:57.160 Exploring the expanse of the thigh. 85 00:09:57.160 --> 00:10:10.800 Feeling it inside and out. 86 00:10:10.800 --> 00:10:14.880 Being aware of its position. 87 00:10:14.880 --> 00:10:20.800 The part that may be in contact with the floor or your chair. 88 00:10:24.880 --> 00:10:30.880 And any sensations that may be present in the thigh itself. 89 00:10:31.520 --> 00:10:33.940 Deep down in the marrow. 90 00:10:33.940 --> 00:10:38.660 Or perhaps on the surface of the skin. 91 00:10:40.060 --> 00:10:41.380 And letting it be. 92 00:10:46.100 --> 00:10:47.680 And then as you're ready. 93 00:10:47.800 --> 00:10:51.200 Releasing from the thigh on the left side. 94 00:10:52.580 --> 00:10:55.700 And moving into the hip bone. 95 00:10:55.700 --> 00:11:01.480 The pelvis. 96 00:11:02.980 --> 00:11:03.800 The buttocks. 97 00:11:07.040 --> 00:11:09.320 Lightly touching it with your awareness. 98 00:11:10.540 --> 00:11:12.220 And then moving down. 99 00:11:13.220 --> 00:11:14.980 Through the right leg. 100 00:11:15.400 --> 00:11:17.420 And down into the right foot. 101 00:11:20.060 --> 00:11:23.340 Exploring the heel of your foot on the right side. 102 00:11:23.340 --> 00:11:27.440 And the sole and the toes. 103 00:11:29.640 --> 00:11:30.820 The arch. 104 00:11:33.180 --> 00:11:35.220 And the foot as a whole. 105 00:11:37.320 --> 00:11:39.660 Noticing all you can about it. 106 00:11:40.520 --> 00:11:42.240 Bringing a sense of curiosity. 107 00:11:43.800 --> 00:11:46.480 To this wonderful part of the body. 108 00:11:47.360 --> 00:11:49.840 That allows us to be supported. 109 00:11:50.160 --> 00:11:50.840 And walk. 110 00:11:51.400 --> 00:11:52.580 Touching the earth. 111 00:11:53.340 --> 00:11:57.300 And then releasing the foot. 112 00:11:57.780 --> 00:11:58.560 As you're ready. 113 00:12:02.720 --> 00:12:04.800 Letting it dissolve in your awareness. 114 00:12:05.140 --> 00:12:06.500 And moving into the ankle. 115 00:12:09.940 --> 00:12:11.180 Touching the ankle. 116 00:12:11.680 --> 00:12:12.520 With awareness. 117 00:12:14.520 --> 00:12:16.780 Letting yourself feel sensations. 118 00:12:16.780 --> 00:12:21.220 And then releasing them. 119 00:12:26.220 --> 00:12:29.700 And then moving up from the ankle into the lower leg. 120 00:12:35.420 --> 00:12:38.520 Sending your breath deep into the leg if you like. 121 00:12:42.960 --> 00:12:43.040 Feeling the breath. 122 00:12:43.680 --> 00:12:45.000 Moving the body. 123 00:12:46.740 --> 00:12:47.360 Touching. 124 00:12:47.900 --> 00:12:49.460 Any sensations. 125 00:12:49.980 --> 00:12:50.840 With awareness. 126 00:12:50.900 --> 00:12:52.220 And kindness. 127 00:12:52.960 --> 00:12:59.020 And then letting the lower leg dissolve. 128 00:12:59.020 --> 00:13:00.400 As you release. 129 00:13:00.400 --> 00:13:03.740 As you release with the out breath. 130 00:13:04.240 --> 00:13:08.000 And settle a bit more deeply into this moment. 131 00:13:08.400 --> 00:13:10.400 And yourself. 132 00:13:10.400 --> 00:13:13.180 As you are right now. 133 00:13:14.180 --> 00:13:17.300 And moving into the knee. 134 00:13:19.300 --> 00:13:20.300 Connecting. 135 00:13:21.260 --> 00:13:21.360 Lower. 136 00:13:22.360 --> 00:13:23.620 And upper. 137 00:13:24.620 --> 00:13:27.100 And helping us walk and move. 138 00:13:27.520 --> 00:13:28.020 Freely. 139 00:13:31.520 --> 00:13:32.380 Breath. 140 00:13:32.700 --> 00:13:33.740 Bright breath. 141 00:13:33.740 --> 00:13:35.060 Being here. 142 00:13:35.740 --> 00:13:36.320 Fully. 143 00:13:36.320 --> 00:13:42.620 And then releasing. 144 00:13:44.860 --> 00:13:46.320 Letting the knee dissolve. 145 00:13:46.320 --> 00:13:47.620 As you move again. 146 100:3:48.620 --> 00:13:49.500 Into the 147 00:13:51.100 --> 00:13:52.300 Larger area. 148 00:13:52.760 --> 00:13:53.660 Of the thigh. 149 00:13:54.580 --> 00:13:56.240 This time on the right side. 150 00:13:57.980 --> 00:13:58.700 Exploring. 151 00:13:58.700 --> 00:14:00.840 The fullness of your thigh. 152 00:14:04.260 --> 00:14:06.020 The interconnection. 153 00:14:06.320 --> 00:14:07.760 Of bone and tissue. 154 00:14:10.920 --> 00:14:11.600 Muscle. 155 00:14:12.960 --> 00:14:13.400 Mass. 156 00:14:13.800 --> 00:14:14.480 And space. 157 00:14:27.480 --> 00:14:29.260 And then on an out breath. 158 00:14:29.600 --> 00:14:30.160 Releasing. 159 00:14:30.640 --> 00:14:31.520 From the thigh. 160 00:14:33.240 --> 00:14:34.560 And moving again. 161 00:14:34.700 --> 00:14:35.700 Into the pelvis. 162 00:14:36.320 --> 00:14:39.500 And letting yourself feel your pelvis. 163 00:14:40.820 --> 00:14:42.400 From back. 164 00:14:42.960 --> 00:14:44.000 To front. 165 00:14:44.800 --> 00:14:46.180 From side. 166 00:14:46.840 --> 00:14:47.700 To side. 167 00:14:50.260 --> 00:14:51.860 And the breath. 168 00:14:52.140 --> 00:14:53.600 Continues being here. 169 00:14:54.040 --> 00:14:54.900 With us. 170 00:14:57.140 --> 00:14:59.100 Breathing in nutrients. 171 00:14:59.100 --> 00:15:02.540 Cleansing the body. 172 00:15:02.540 --> 00:15:03.180 Cleansing the body. 173 00:15:03.180 --> 00:15:04.140 Of toxins. 174 00:15:06.700 --> 00:15:08.060 And then moving. 175 00:15:08.060 --> 00:15:09.640 From the pelvic region. 176 00:15:09.640 --> 00:15:11.320 Into the spine. 177 00:15:12.920 --> 00:15:14.240 And the base. 178 00:15:14.380 --> 00:15:15.100 Of the spine. 179 00:15:17.280 --> 00:15:19.080 Moving from the spine. 180 00:15:20.160 --> 00:15:21.860 In your lower back. 181 00:15:22.700 --> 00:15:23.440 Up. 182 00:15:24.060 --> 00:15:25.420 Into the vertebrae. 183 00:15:32.000 --> 00:15:32.400 Vertebrae by vertebrae. 184 00:15:35.900 --> 00:15:37.000 Traveling up. 185 00:15:37.740 --> 00:15:38.840 Through your back. 186 00:15:41.300 --> 00:15:42.340 Being aware of the spine. 187 00:15:44.140 --> 00:15:46.100 Supporting you. 188 00:15:47.100 --> 00:16:09.980 And then letting your attention radiate with this support into the lower back, middle back, upper back, including the shoulder blades. 189 00:16:12.700 --> 00:16:15.780 Feeling it and breathing with it. 190 00:16:17.100 --> 00:16:32.080 And traveling from the back, letting it dissolve now in your awareness, and moving up into the shoulders. 191 00:16:32.080 --> 00:16:49.080 And then feeling the shoulders and moving into the upper arm. 192 00:16:49.080 --> 00:16:55.700 You can explore both arms together if you'd like. 193 00:16:56.700 --> 00:17:02.540 Upper arms, noticing symmetry or differences. 194 00:17:02.540 --> 00:17:07.800 And then down into the elbows. 195 00:17:07.800 --> 00:17:12.640 Notice, noticing their position. 196 00:17:14.760 --> 00:17:16.080 Connecting. 197 00:17:18.000 --> 00:17:20.240 Feeling the structure. 198 00:17:20.240 --> 00:17:26.340 And then releasing. 199 00:17:27.860 --> 00:17:30.960 And moving into the lower arms. 200 00:17:30.960 --> 00:17:38.120 Do you feel them together? 201 00:17:39.400 --> 00:17:44.060 Is one a little more prominent than the other? 202 00:17:45.060 --> 00:17:52.540 Simply noticing any sensations present or not. 203 00:17:52.540 --> 00:17:57.420 Perhaps warmth. 204 00:17:58.420 --> 00:17:59.780 Perhaps coolness. 205 00:18:01.300 --> 00:18:08.680 And feeling the breath continuing to sustain us in our body. 206 00:18:08.680 --> 00:18:14.600 Sending nutrients into the body. 207 00:18:17.100 --> 00:18:18.960 Revitalizing and refreshing. 208 00:18:19.680 --> 00:18:23.460 Even as we pay attention now. 209 00:18:23.460 --> 00:18:30.720 And move from the lower arms into the lower arms into the wrist and the hands. 210 00:18:32.460 --> 00:18:34.520 The back of the hands. 211 18:35.880 --> 00:18:38.360 Fingers and fingertips. 212 00:18:38.360 --> 00:18:54.160 And then allowing your attention to move from the palms of your hands back up through the wrist into the arms. 213 00:18:56.000 --> 00:19:01.320 And back down through your back. 214 00:19:01.320 --> 00:19:14.080 Following the ribcage down through the diaphragm into your belly. 215 00:19:15.320 --> 00:19:21.420 And just taking a few moments to connect again to the rhythm of your breath. 216 00:19:23.420 --> 00:19:26.060 And the experience of breathing. 217 00:19:27.660 --> 00:19:28.500 Abdominally. 218 00:19:32.200 --> 00:19:36.040 So when you're breathing in, there's an awareness of the in-breath. 219 00:19:37.020 --> 00:19:39.120 And its effect on the belly. 220 00:19:40.920 --> 00:19:45.240 And when you're breathing out, a deep release on the up-breath. 221 00:19:56.540 --> 00:20:00.300 And then moving again through the diaphragm up. 222 00:20:01.320 --> 00:20:02.880 Into the chest cavity. 223 00:20:04.880 --> 20:08.720 Being aware of the organs in the chest. 224 00:20:10.040 --> 20:13.240 Perhaps feeling the motion of breathing. 225 00:20:16.200 --> 00:20:17.220 In the chest. 226 00:20:21.700 --> 00:20:23.180 Aware of your lungs. 227 00:20:23.180 --> 00:20:29.020 Perhaps bringing attention into your heartbeat. 228 00:20:29.020 --> 00:20:37.340 That pumps nutrients into every part of the body. 229 00:20:37.740 --> 00:20:40.340 Deep down to the cellular level. 230 00:20:41.800 --> 00:20:44.680 Bringing with it ease. 231 00:20:46.740 --> 00:20:47.460 Happiness. 232 200:0:47.460 --> 00:20:55.420 A process where there's nothing we have to do. 233 00:20:56.180 --> 00:21:01.440 But allowing ourselves to be aware. 234 00:21:01.440 --> 00:21:18.920 And moving from the heart into the region around the throat and the esophagus. 235 00:21:18.920 --> 00:21:25.700 And just letting yourself feel the fullness of being here. 236 00:21:28.480 --> 00:21:31.800 The expansiveness present. 237 00:21:31.800 --> 00:21:39.360 And the spaces within the chest. 238 00:21:43.360 --> 00:21:44.140 And the perfection. 239 00:21:46.360 --> 00:21:47.860 Of being alive. 240 00:21:47.860 --> 00:21:51.840 And then releasing from the chest. 241 00:21:51.940 --> 00:21:52.920 Letting it dissolve. 242 00:21:53.420 --> 00:21:58.720 As we move up into the neck. 243 00:22:00.420 --> 00:22:01.880 Exploring the neck. 244 00:22:01.880 --> 00:22:11.080 All those small muscles and bones supporting our head. 245 00:22:12.160 --> 00:22:20.160 And then again, as you're ready, letting the neck dissolve in your awareness. 246 00:22:20.160 --> 00:22:25.280 And moving up into the head itself. 247 00:22:25.840 --> 00:22:27.640 Beginning with the jaw. 248 00:22:29.960 --> 00:22:31.460 And the mouth. 249 00:22:33.540 --> 00:22:34.860 The lips. 250 00:22:38.860 --> 00:22:40.280 The warmth. 251 00:22:41.700 --> 00:22:42.880 Inside your mouth. 252 00:22:44.520 --> 00:22:45.300 Moistness. 253 00:22:46.940 --> 00:22:49.480 Combination of soft and hard. 254 00:22:50.160 --> 00:22:52.260 The balance of opposites. 255 00:22:53.900 --> 00:22:55.740 And then releasing from the mouth. 256 00:22:55.860 --> 00:22:57.820 And moving into your cheekbones. 257 00:22:59.380 --> 00:23:01.260 Out into your ears. 258 00:23:02.200 --> 00:23:03.660 Exploring the ears. 259 00:23:04.960 --> 00:23:05.380 Listening. 260 00:23:07.020 --> 00:23:07.540 Hearing. 261 00:23:08.940 --> 00:23:09.280 Feeling. 262 00:23:10.280 --> 00:23:11.060 And letting be. 263 00:23:12.980 --> 00:23:15.260 And then releasing from the ears. 264 00:23:15.460 --> 00:23:16.000 And moving. 265 00:23:17.440 --> 00:23:19.680 Into the sense organ of the nose. 266 00:23:20.960 --> 00:23:24.500 Perhaps feeling the breath entering or leaving through your nostrils. 267 00:23:25.560 --> 00:23:29.320 Or maybe a smell will reach your awareness. 268 00:23:29.320 --> 00:23:34.720 And simply feeling the structure of the nose. 269 00:23:36.860 --> 00:23:37.760 And the breath. 270 00:23:41.100 --> 00:23:43.160 Moving into the sinus passages. 271 00:23:43.160 --> 00:23:47.140 Up into the eyes and the eye sockets. 272 00:23:48.140 --> 00:23:50.000 Out into the temples. 273 00:23:50.000 --> 00:23:53.480 And the whole area of the eyes. 274 00:23:53.480 --> 00:23:54.060 Out into the eyes. 275 00:23:56.060 --> 00:23:57.540 The eyebrows. 276 00:23:58.540 --> 00:23:59.780 And the region. 277 00:24:00.780 --> 00:24:02.000 In the middle of your forehead. 278 00:24:02.260 --> 00:24:04.600 Sometimes referred to as a third eye. 279 00:24:05.880 --> 00:24:08.140 And then the forehead itself. 280 00:24:08.140 --> 00:24:13.740 And then letting it all go with the out-breath. 281 00:24:13.740 --> 00:24:17.440 As you explore your scalp. 282 00:24:17.440 --> 00:24:22.960 With any hair follicles. 283 00:24:23.220 --> 00:24:26.300 That may or may not be present. 284 00:24:27.740 --> 00:24:29.120 And then if you'd like. 285 00:24:29.360 --> 00:24:30.720 You can imagine an opening. 286 00:24:31.280 --> 00:24:33.020 At the top of your head. 287 00:24:34.520 --> 00:24:36.480 Through which energy enters. 288 00:24:36.480 --> 00:24:45.300 And then let that energy flow through the body as a whole. 289 00:24:48.280 --> 00:24:49.960 Giving yourself permission. 290 00:24:49.960 --> 00:24:53.680 To celebrate the perfection. 291 00:24:54.880 --> 00:24:56.080 Of body. 292 00:24:57.120 --> 00:24:59.400 The awareness of mind. 293 00:25:01.880 --> 00:25:03.360 The balancing. 294 00:25:04.020 --> 00:25:04.960 Of heart. 295 00:25:05.660 --> 00:25:06.320 And head. 296 00:25:07.760 --> 00:25:09.680 And letting the energy. 297 00:25:10.440 --> 00:25:11.700 Flow through the body. 298 00:25:12.760 --> 00:25:14.820 And out into your feet. 299 00:25:14.820 --> 00:25:16.460 Grounding you. 300 00:25:17.320 --> 00:25:18.120 Supporting you. 301 00:25:18.940 --> 00:25:19.920 And then again. 302 00:25:20.360 --> 00:25:20.920 Releasing. 303 00:25:22.540 --> 00:25:24.680 And then letting that energy flow up. 304 00:25:24.800 --> 00:25:26.200 Through the bottom of your feet. 305 00:25:26.900 --> 00:25:29.520 And out through the top of your head. 306 00:25:30.840 --> 00:25:31.440 Energy. 307 00:25:32.300 --> 00:25:33.280 Always moving. 308 00:25:35.160 --> 00:25:36.800 Always bringing with it. 309 00:25:37.600 --> 00:25:38.600 A new opportunity. 310 00:25:39.600 --> 00:25:40.760 To be here. 311 00:25:41.180 --> 00:25:41.520 Fully. 312 00:25:42.520 --> 00:25:42.960 Now. 313 00:25:44.820 --> 00:25:46.260 Kindly. 314 00:25:47.000 --> 00:25:48.220 Giving yourself. 315 00:25:48.580 --> 00:25:49.320 This care. 316 00:25:51.360 --> 00:25:52.980 This attention. 317 00:25:54.840 --> 00:25:56.840 And this opportunity. 318 00:25:58.120 --> 00:25:59.340 To be calm. 319 00:26:00.280 --> 00:26:01.880 And awake.