12:32:38 It's
12:33:27 Ready. So i'm gonna go back hopefully just had a peek at that, and again everything's on my Gen. bioki side. i'll put that in the chat again. I've been updating the document as
12:33:36 we progress in our time together. we've done some eating. We've done some kindness, and hopefully we'll do some self-care today.
12:33:43 So. so let me just go back here. second let's see.
12:33:51 Okay, So homunculus, is anybody familiar with that?
12:33:55 The homunculus. Oh, wonderful! Okay, so cause we can we've been connecting with ourselves.
12:34:01 And looking at connection and disconnection, which is part of the Kentuckas, I thought it'd be important to talk about sulfur regulation and personal practice.
12:34:09 I was in a training, and I was connecting with other people, and really, that's where it begins Doesn't it right?
12:34:17 If we wanna create this community of space that's a container and feels safe and is open, we actually need to start with ourselves.
12:34:23 So I thought it'd be nice to introduce some self-care today.
12:34:26 And to the homunculus and I love how science comes up to sort of support everything that we're doing.
12:34:32 And basically some really intelligent people came up with this and They mapped the brain and the parts of the body that experienced the most sensitivity and take up the most parts of the brain. the brain. so that's why we feel them
12:34:48 more, and this will also be on that document. So, for example, pain.
12:34:53 So you can imagine the face, the tongue, all those places.
12:34:57 If you were ever burnt in those places you'd feel it
12:35:00 The intensity, intensity, and it continuous right?
12:35:05 And so, thinking of the opposites wouldn't it be the same for feeling ease and calm, so which is why an irs, you know, we often start with just the face and spend a lot of time on the face.
12:35:17 Because you can get both both the pain intensity physical pain as well as the physical ease.
12:35:23 So we're gonna do a little bit of the physical ease as well.
12:35:26 And then, feeling from the insight out through the iris practice,
12:35:31 Anybody have any comments or questions about this kind of cool thing you're muted in there for people actually.
12:35:42 So yeah, cause my computer is unmuted there's a lot of mute buttons.
12:35:46 So thank you for noticing. Oh, oh, no thank you for knowing I appreciate it.
12:35:50 Okay, So let's go to the next one so for self soothing.
12:35:53 I just thought if you wanted to, you can offer an intention for this, since we're spending some time on self-care, and my suggestion was just related to self care and deeply connecting to the body in mind so you can repeat that for yourself
12:36:05 Maybe i'll offer it out loud so self self-care and deeply connecting to the body in mind.
12:36:13 And so I went to a positive psychology. training and area was actually there as well in that training in Washington, and I loved it because it was relating to the homunculus and self soothing.
12:36:24 So with the hand. So if you guys are open to doing this for yourself, i'll stop the share here.
12:36:31 So because we know the hands are very sensitive we're gonna go really slowly.
12:36:36 And i'd love to do this with kids so when they're dysregulated.
12:36:37 I might just take the hands for themselves and just start having them do this really slowly, so really slowly, we're not creating heat.
12:36:45 It's to connect with all those areas in the brain so self soothing just really slowly, and maybe bringing that intention right?
12:36:53 So where you put your energy is where energy goes so and that's what the intention is also just really slowly from the wrist all the way down to the fingertips, and already you might be noticing something might be
12:37:07 noticing your breath, releasing a little bit to the belly, and when we're so disconnected with our bodies, it takes us time to really feel the benefits of all these different practices, and then another one which
12:37:20 uses the hands as well. And this is something that parents do right to kids.
12:37:24 So just going from the shoulders all the way down to the risks it's another way to sell suits.
12:37:30 It's just really slowly, right like already. I feel good and if you do this for someone else.
12:37:36 So you might, you know, holding somebody's hands you know kissing someone on the face.
12:37:40 Doesn't it make sense now, because of the brain science why it feels so good and nurturing It's just gone really slowly.
12:37:49 So my invitation for everybody is to find moments when you can bring in the self care like something like that. If no one even notices you could be doing this underneath your desk, you know, or on the bus, and no one knows what
12:37:59 you're doing this might be a little bit more obvious that that's okay.
12:38:03 It's freezing outside. Now so and then one more place as well.
12:38:07 So using your hand in your face you've got this extra activation. it's going from the middle point which we call the third eye in yoga, and going out to the temples and I do this a lot when I have a
12:38:17 headache, which is often, when i'm teaching little children so going back from the center, and even doing this for a child, it just feels so relaxing.
12:38:26 Right. So, thinking of any facial massages or massages you've ever gotten just going really slow right by relaxing of the parasympathetic nervous system, linger a little bit at the temple and it
12:38:43 makes sense. So during Irs, when we bring attention to these parts, the face, the hands, it makes sense Right?
12:38:51 Why we feel this relaxation alrighty sounds pretty good so that's it like that's the self soothing part.
12:38:59 And then I was just gonna bring in a longer irs with more body sensing, since we're kind of doing the self-care today, did anybody have any comments or something?
12:39:08 They noticed while they were doing the self-suving, How did you feel so warm?
12:39:13 Yeah, can really sense into it right and so it's even like even understanding, because it is related to the brain.
12:39:22 Even if the person says like my my sus will often say I don't notice anything, Miss B.
12:39:27 I'm still like upset like that's okay but I know it's working like even though in their thoughts.
12:39:32 They think they're upset. I know they're we're starting to relax, and they're gonna go run away and play in a moment, you know.
12:39:38 Oh, thank you. Yeah, Oh, you guys can hear me Okay, so let's move on to the next part, and you can just start to settle in.
12:39:48 We're gonna do a longer body sensing so you're welcome to stand or sit any positions welcomed.
12:39:55 If you're at home you can even lie down if that's comfortable for you, just starting to open the census in the environment all around you with eyes opened or closed i'm just leaving any residue of the day aside for
12:40:13 now
12:40:18 You might even visualize placing any work or leftover task
12:40:29 Putting them away and recognizing that you can come back to them later, maybe feeling even more refreshed
12:40:41 Completely trusting the surfaces you're resting on
12:40:47 Maybe letting go a little bit more
12:40:54 Caressive air on the skin
12:41:00 Sounds inside or outside of the room
12:41:09 The body, making any adjustments at all for calm ease at any time during the practice
12:41:25 During Irs. Might you welcome every messenger, every pointer?
12:41:32 Nothing turned away
12:41:41 As you're ready. much you feel into the hard space your heartfelt desire
12:41:52 Why in the world
12:41:56 What's bringing you into this practice today
12:42:04 And feeling it with the whole body in mind.
12:42:16 As you're ready. maybe letting it go just notice how it might appear during this practice.
12:42:24 I'll be on an everyday life
12:42:36 We're calling intention for the practice
12:42:44 You're why, for this moment
12:42:54 Perhaps supporting and fulfilling your heartfelt desire
12:43:02 Maybe it's for giving yourself permission to take time time for self care
12:43:13 And the steep connection with the body, mind.
12:43:28 Experience you're in a resource
12:43:34 A safe haven, refuge.
12:43:42 Helping you feel secure and safe.
12:43:50 No kanas or ease
12:43:56 At a moment's notice
12:44:03 Maybe through imagery.
12:44:09 Using your 5 senses, allowing it to become fully alive
12:44:21 And if anything else comes into perception, just noticing, not needing to fix or change anything
12:44:32 Maybe there's words that bring you to this unchangingness inner piece
12:44:45 Joy, tranquility.
12:44:55 And a felt sense in the body
12:45:01 Perhaps emanating from the heart
12:45:09 Deep breath in the body
12:45:18 Release in the jaw
12:45:25 The muscles.
12:45:33 Recognize in a firm that you can come back to this inner resource, this unchanging source.
12:45:40 At any time. During this Iris practice
12:45:46 Whenever you need to feel this sense of safety or security, okayness or ease
12:46:08 At your own pace. Might you allow my words to be your words?
12:46:15 You start to wander through the body
12:46:25 Feeling your way.
12:46:29 Sensing between the eyebrows, forehead, scalp back of the head, cheeks.
12:46:52 Attention resting on the outer andatomy of the ears
12:47:01 Dissolving inside the inner anatomy of the ears
12:47:11 Both ears together, at the same time.
12:47:21 Limitless sensation.
12:47:27 Sensing the left eye
12:47:32 Right. I
12:47:38 Dissolving through the back of the eyes
12:47:47 Sensing both eyes together at the same time
12:47:58 Sensing Outside and around the nostrils
12:48:08 Diffusing inside the nostrils
12:48:16 Everything perfect, just as it is, without needing to shift or soften anything
12:48:29 Sensations outside and around the lips
12:48:37 Inside the mouth.
12:48:42 Teeth.
12:48:48 Roof of the mouth
12:48:55 4,
12:49:00 Walls.
12:49:05 Tongue.
12:49:12 The entire face and head as a luminous sensation
12:49:23 Each changing sensation, revealing something unchanging
12:49:33 Pure being, unchanging awareness that you also are
12:49:44 As you're ready welcome sinceations in the left shoulder
12:49:52 Upper arm and elbow
12:50:01 Forearm and wrist.
12:50:09 Left palm and fingers
12:50:18 The entire left shoulder, arm, and hand, as sensation
12:50:35 Welcoming sensations in the right shoulder