12:28:13 I have, meeting tomorrow. Okay, ready?
12:28:25 Hi, welcome back. Everybody to restorative reset. I'm Jen Barati. And as always, just please take care.
12:28:36 And follow any medical advice during any wellness sessions. And just know.
12:28:43 There's always support out there for you. You can reach me before or after a session or reach out to the OZI community.
12:28:51 To any local or community networks and always your loved ones.
12:29:01 And on the resource page, there's information about today's practice. And some webinars and training related to trauma-informed teaching and understanding.
12:29:20 And I just, I really appreciate everybody maintaining this. Safe container for our sessions together. So thank you for planning ahead and arriving punctually.
12:29:30 And as always, interleaving trauma-informed practices. Predictability with structure. Choice as everything's an invitation.
12:29:39 Inviting whatever resonates for you. Control, adjusting or modifying practices as you need to.
12:29:46 In cultural sensitivity, honoring your background and your lived experiences.
12:30:01 And just before we get into the next practice, I'm just. Putting out there if anybody wanted to share anything that they've experienced so far.
12:30:08 And either doing the daily practice or the gratitude practice.
12:30:14 Maybe keep journaling for yourself so you can see, you know, perhaps what's been arising.
12:30:21 And then continuing with all the variations of celebrations around gratitude in Thanksgiving. Especially for harvest and nature's gifts.
12:30:31 Let's come back to the gratitude practice. We did last week. Maybe you've looked at some research about the benefits of experiencing gratitude.
12:30:40 They'll be some articles on the resource page from UCLA Health and Iris Institute. Let me just show you those for a moment.
12:30:54 So on the resource page you can find.
12:30:59 All the different things of all the different information.
12:31:17 And so. If you just scroll, you can find. All the different updates that I've done.
12:31:25 The daily practice. You want to practice that the guided practice.
12:31:32 Some articles related to that. Some research about the benefits.
12:31:40 And then again, there's some more. Trauma-informed webinars. So there's one in December you can register for and then the second part of the one I was talking about last week, it will be in November.
12:31:51 So if feel free to keep coming back to this page as a reference.
12:31:57 Okay.
12:32:01 So connecting again to the benefits. With the Iris Institute and Even just after one session of gratitude.
12:32:11 There's been experience of decreased. Greater well-being. More trust. And so importantly improve sleep.
12:32:22 So gratitude has so many benefits. And gratitude unfolds more readily. The more we give attention to feeling of gratitude in the body.
12:32:32 So maybe continue this intentional practice of bringing gratitude in at any moment. Each and every day. Morning or night.
12:32:41 And I'll incorporate these elements again into the meditation. Just bring attention towards herself or loved one or peer.
12:32:50 Whoever we feel is gratitude towards for our practice. Thinking of any words or actions. Like even taking the time to meditate for yourself.
12:32:59 Or being around people who are more self-regulated or at ease. And then noticing sensations or emotions or thoughts that come to us as we think of.
12:33:09 Person or the action or the words. I will imagine telling and hearing how grateful and appreciative we feel.
12:33:17 And imagining how it feels as well as any other responses. Will notice how and where these feelings arise in the body and how they impact the mind.
12:33:28 And eventually we'll let go of thinking. And we'll just fully experience the feeling of gratitude.
12:33:34 Gratitude that's independent of everything and anything, just as it is. And then as we welcome gratitude and the feeling of gratitude, we'll invite that.
12:33:45 Into what it might feel like during everyday life. And at night. As we go into rest or as we wake up in the morning.
12:33:53 Ending with an affirmation. As an intention to bring this feeling of gratitude into all of life's actions and interactions.
12:34:17 So again, feel free to reach out. I'm gonna stop the share here.
12:34:23 So guided by my voice, feel free to find any comfortable position so you can move now if you wanna sit on the floor or lie down.
12:34:32 Or even standing or moving in a spot. And then all possibilities are welcomed to sleep or resting, alert or awake.
12:34:40 If there's any discomfort. Feel free to open the eyes or ground the feet or find any gentle movement in the body.
12:34:51 The invitation is throughout this day and the rest of the week and until we meet again is to practice the simple exercise maybe each evening and just being surprised how you know, this gratitude might become more habitual.
12:35:05 Tomorrow more part of everyday life. And, to her for putting up the resource page and bringing in more of these recordings.
12:35:14 So you can find that again here to, So let's complete our time together with some IRS integrated restoration.
12:35:23 And just take the time now to just start to settle in. Whatever that looks like today.
12:35:31 Body positioning itself and any comfortable way.
12:35:40 Maybe eyes gazing. Opening or closing.
12:35:51 Justing everything supporting you.
12:35:56 Surfaces and spaces.
12:36:01 And if there's any residue of this morning or this day so far.
12:36:06 Maybe even imagining gently laying it down or placing it in a drawer.
12:36:14 Just recognizing you can come back to it later. Maybe feeling a little bit more refreshed and ready.
12:36:28 Just start to allow the census to be liberated all around you.
12:36:39 Starting to notice any colors.
12:36:45 Any hints of light or shadows?
12:36:56 Places of warmth or coolness.
12:37:04 Without needing to seek anything just opening up to whatever's coming naturally.
12:37:12 Any residue of tastes.
12:37:15 20 cents.
12:37:22 Just inviting the body to make any final adjustments.
12:37:28 To feel more comfortable or ease during our practice together.
12:37:37 During irest. Maybe greeting every experience as a messenger or a pointer. Just as it is.
12:37:51 Good. We begin by reflecting upon the heart's deepest desire.
12:37:58 Why for this lifetime?
12:38:04 Experiencing and affirming the felt sense of this.
12:38:11 As though you're already living and expressing it.
12:38:15 At this very moment with the entire body.
12:38:27 Reflecting upon an intention.
12:38:32 You're why for this moment or practice.
12:38:38 Maybe one support team realizing the heartfelt desire.
12:38:48 Maybe it's an intention to bring the feeling of gratitude with you into daily life.
12:38:57 Whatever words resonate for you at this moment. Invite them in.
12:39:05 Remembering and fully welcoming whatever intention is unfolding. The whole body might.
12:39:17 Welcome in the inner resource.
12:39:22 Like an oasis. Or refuge. Safe haven.
12:39:33 One that supports you in feeling safe and secure.
12:39:37 Laughing at ease at a moment's notice.
12:39:47 Maybe you can connect to it through imagery.
12:39:52 Enlivened by the 5 senses.
12:40:00 A place in nature.
12:40:04 Maybe image or even imagined place.
12:40:09 That's a familiar one.
12:40:13 Maybe imagery of a loved one.
12:40:19 Or perhaps memory.
12:40:26 Or maybe there's words that connect you to this unchanging source of ease and okayness.
12:40:34 Maybe inner peace.
12:40:41 Ease and okayness.
12:40:45 Or even feeling the lack of something.
12:40:50 Whatever lights up for you.
12:40:57 And the felt sense of this inner resource.
12:41:03 Maybe it emanates from the heart.
12:41:09 Or deep breath in the entire body.
12:41:17 Or perhaps a release in the muscles or the jaw. The shoulders.
12:41:28 If any other perceptions come in.
12:41:32 Maybe just being curious.
12:41:35 Noticing how they unfold and dissipate. Just as they're ready to. Back to where they came from.
12:41:49 And recognizing and affirming that you can return to this inner resource at any time.
12:41:55 During this IRS practice.
12:42:01 Or in everyday life.
12:42:04 Whenever you feel the need for being secure. Let's see. Okay, and at ease.
12:42:21 And as you're ready, maybe begin to allow my words to be your words.
12:42:28 Hello, allowing attention to float through the body.
12:42:35 And even as other perceptions come in just. Noticing as they expand and fold away. All on their own.
12:42:46 No need to analyze them.
12:42:53 Just feeling your way around the body.
12:42:57 Attention resting on the face.
12:43:06 The hinges of the jaw.
12:43:11 No.
12:43:16 Dissolving through the nostrils.
12:43:23 Following sensation through the canals of the ears.
12:43:33 Dissolving through each IS a sensation.
12:43:41 Resting on the space between the eyebrows.
12:43:49 Forehead.
12:43:55 Entire face and head as sensation.
12:44:06 Just taking your time to follow sensation throughout the body.
12:44:15 And again, if anything else comes to perception.
12:44:19 Just noticing with curiosity. Not needing to fix or change anything.
12:44:29 Everything arising and dissipating in its own time.
12:44:40 Following sensation throughout the body.
12:44:48 Just peeling the way.
12:44:56 Sensing the unified face. Head and body. As sensation.
12:45:08 Each changing sensation revealing something unchanging.
12:45:19 And allowing attention to float through the body breathing itself.
12:45:27 The felt sense of the inner resource of being and well-being.
12:45:36 Each changing sensation revealing unchanging awareness. Wholeness of being.
12:45:49 Just taking your time. Like to begin to bring attention to someone whom you feel or would like to feel gratitude.
12:46:01 Might be yourself. Or maybe towards another.
12:46:16 Think about what was said or done. For which you feel grateful.
12:46:26 And if nothing in particular rises. This too is a perfect experience.
12:46:33 Just staying with whatever most is calling for your attention.
12:46:38 Not needing to fix or change anything.
12:46:48 Just taking your time to notice and sensations.
12:46:55 Emotions.
12:47:02 Any thoughts?
12:47:08 Anything arising as you think of yourself or this person.
12:47:17 And as you think of what you or they did or said.
12:47:28 In your imagination. Might you tell them how grateful or how thank you thankful you feel.
12:47:40 And as you hear these words.
12:47:45 Might you imagine a notice?
12:47:48 How you or how they feel. In our responding.
12:48:03 Taking time to reflect on the feeling of gratitude.
12:48:14 At your own pace, maybe noticing. Where and how these feelings arise in the body.
12:48:21 And impact the mind.
12:48:25 And again, if other perceptions come in. You just be curious.
12:48:32 Everything perfect just as it is.
12:48:40 Noticing how these feelings are arising the body, impacting the mind.
12:48:47 Just to the degree that feels possible.
12:49:05 And. And as you're ready. Maybe starting to let go of thinking. С»ÆÊéÊÓƵ what you're grateful for.
12:49:19 Fully experiencing the feeling of gratitude.
12:49:26 Feeling of gratitude without attachment to the feeling to a person or an action or .
12:49:39 Inviting the feeling of gratitude just as it is.
12:49:49 Feeling it in the body at this very moment. For no reason at all.
12:50:01 And the feeling of unchanging awareness.
12:50:06 Pure being which you also are.
12:50:12 Perfect.
12:50:16 Spacious.
12:50:22 Timeless.
12:50:29 Connected.
12:50:35 And whole.
12:50:43 And maybe noticing the feeling of joy is appearing all on its own.
12:50:50 Joy that's independent of anything or anyone.
12:50:58 Feeling joy through the heart's face.
12:51:05 Flowing throughout the body.
12:51:12 And maybe interweaving the felt sense of this inner resource.
12:51:23 Noticing how joy is also a changing sensation.
12:51:30 Arising, unfolding. Dissipating in its own time.
12:51:40 Revealing something unchanging.
12:51:45 Pure being. Which you also are.
12:51:57 To the degree that feels possible. Maybe imagining going about daily life.
12:52:05 Welcome and feeling gratitude. Without needing to attach it to anything specific.
12:52:17 Not needing to attach it to a person or an activity.
12:52:26 Feeling gratitude. Just for the sake of feeling gratitude.
12:52:36 Feeling how this affects the body.
12:52:42 The mind.
12:52:47 The rest of the day.
12:52:56 Maybe imagining it's night time.
12:53:01 And just as you're falling asleep.
12:53:06 You might take the feeling of gratitude with you. And to rest or sleep.
12:53:23 Then perhaps imagine it's morning time.
12:53:30 And just as you're waking up.
12:53:36 My you feel gratitude for no reason at all?
12:53:45 Then taking the feeling of gratitude with you. Into the rest of the day.
12:53:59 Reflecting on the experience.
12:54:03 Welcomeing unchanging awareness. And wholeness.
12:54:11 Which everything unfolds.
12:54:17 Fully expands.
12:54:22 It fully dissolves back in. And it's own time.
12:54:36 I'm just taking your time now as you transition back to waking life.
12:54:46 Trusting the senses again.
12:54:50 To welcome back the spaces and surfaces supporting you.
12:54:58 Caressive air on the skin.
12:55:06 Any sounds.
12:55:13 Any tastes or sense?
12:55:20 Maybe hints of color or light. Or shadows.
12:55:30 Returning to the daily activities. Well, perhaps affirming the intention. To take the feeling of gratitude with you into daily life.
12:55:43 Throughout the day and evening.
12:55:47 Taking time to welcome the feeling of gratitude. The body in mind.
12:55:57 Having the feeling of gratitude accompany you. In every action and interaction.
12:56:08 I'm taking a few more moments to feel gratitude. Loving kindness towards yourself.
12:56:18 We're taking this time to experience this feeling of gratitude.
12:56:28 At your own pace, maybe eyes beginning to open and close. To fully integrate this experience into waking life.
12:56:39 Trusting the body to find movement. Maybe toes and fingers wiggling. All the while staying with a felt sense of gratitude.
12:56:55 Sing with a felt sense of being and wholeness.
12:57:02 Moving back into everyday life. Knowing that gratitude is always here.
12:57:11 Gratitude is remembering you all day. Every day.
12:57:18 Wherever you are.
12:57:23 Whatever you're doing.
12:57:27 Whoever you're with.
12:57:33 And so much appreciation for this time together and the practice of I rest.
12:57:40 So I'm going to end with just a little bit of movement. Here, so maybe if you want to join me.
12:57:45 Let's just bring in the neck today. So the cervical spine and again all these movements you can bring in.
12:57:54 To the rest of the body, thoracic spine as well. So sitting up tall, wherever you are, maybe on the floor in a chair.
12:57:59 We just don't move the neck enough, so it's always nice if you can to bring in some more movement.
12:58:04 So that axial extension sitting up tall, maybe the chin comes a little bit more towards the chest.
12:58:10 And then when you're ready, maybe inhale and open up the neck. Let me even opening up the chest a little here.
12:58:17 So the upper part of the cervical spine here in the neck. Upper back. Just linger.
12:58:25 And you ready exhale? Maybe the chin comes towards the chest and you feel Just release in the neck and maybe some natural movements come in.
12:58:33 So. Gratitude for the neck and trusting that it will guide you and it knows what it needs.
12:58:40 Little bit of dynamic movement. If you inhale, opening up the neck extension, exhale.
12:58:48 Just a couple of times. Thanks a movement to the neck. Who's being gentle with the body?
12:58:57 When you're ready coming back to center, actual extension, let's find that side bend.
12:59:02 Can open up the shoulder breathing here. So these are things you can do at any time. Just. When you're on the transportation or working.
12:59:13 Inhale back to center exhale find it on the other side. I always find this side a little bit differ.
12:59:20 It makes me think that I'm favoring more one side than the other. So let me notice that in your body as well.
12:59:28 You notice the shoulders falling. Another breath. And find in the movement like a rainbow side to side.
12:59:35 Just take your time really. Savoring each movement. That comfortable discomfort. When you write inhale back to center, then maybe inviting a twist here if that's okay in the body.
12:59:48 So maybe. Body stays and that actual extension is the neck finds a twist. Another breath.
12:59:58 And you'll back to center. And find it on the other side. Again, be curious, maybe.
13:00:05 It's different on this side. So just as you need to. Let me notice that maybe your favoring one side more than the other in daily life.
13:00:14 So. Can add a little bit of movement. And then a little bit of dynamic moving as you exhale to one side.
13:00:21 Inhale center, exhale to the other side just a couple times.
13:00:27 Maybe you notice energy flowing more freely. Even with this little movement in the neck.