12:21:14 Okay, so welcome everybody to restorative reset. I'm Jen Barati. And as always, just take care during wellness sessions to follow any medical advice.
12:21:24 Know that there's always support. You can reach out to me before or after a practice. You can also reach out to people at finding your local community networks, and of course loved ones.
12:21:37 So there's always ways to find support.
12:21:44 And then just again sharing some resources. Good.
12:21:51 So I like to try to share some resources. So everything that we're doing each week, I'll keep updating this.
12:21:57 There's lots of different resources through, as well as through my website and to the different avenues that I offer yoga meditation.
12:22:08 And then there's a nice meditation here around in a resource. It's by Denny Shea who I work closely with through irest.
12:22:17 So you might enjoy that. And this is ending today, but I wanted to just offer people a suggestion to maybe see Becky in.
12:22:27 It's about AI in mental health and then there's so many free summits so they always pop up in my mailbox and there's another presentation by Mark Minovich about AI and education.
12:22:38 So that might be interesting. Again, I think it's a free summit. And then there's the other free summit.
12:22:44 We're Richard Miller who's the founder of irest has presented and there's lots of recordings so the recordings and the replay I think and today as well so that was parenting teens in uncertain times.
12:22:56 Terra Brock, a lot of other mental health professionals, Daniel. Daniel Monte who is Gabriel Gabriel, And yeah, lots of different people.
12:23:09 So feel free to keep checking back at this. Okay. Oh, gee, great. Every time I go far, it disappears.
12:23:21 Let me just go down here. There we go.
12:23:31 So we've been following the same. Format each week. Just to keep it drama sensitive. So I appreciate everybody coming on time to keep this space.
12:23:41 For all of us.
12:23:46 And then if anybody wanted to share. I just wanna always give a moment if anybody wants to share from their practice.
12:23:52 Of inner resource. If not, feel free to email me or reach out or share next time or afterwards.
12:24:00 But with Remembrance Day and honoring service and sacrifice of military, Iris actually comes from yoga teachings and science and brain research.
12:24:09 But the protocol came about because of the supporting of veterans with PTSD and chronic pain. So it's really timely to be offering IRS today.
12:24:19 I love offering it around Remembrance Day especially. And we've been working with the inner resource.
12:24:23 This unchanging place of okayness and ease, and have the feeling of inner resource may feel like returning home.
12:24:35 Dr. Richard Miller reminds us.
12:24:41 How inner resource is empowering, especially as we're living data-to-day or moment to moment with our own personal challenges as well as with.
12:24:50 Challenges in the family or at work. Challenges in the environment and the world around us so can feel like a lot.
12:24:58 So being able to tap directly into this inner resource, this safe haven or refuge, this oasis.
12:25:05 To a felt sense of well-being. And the more, the more we practice feeling inner resource and meditation, the easier and quicker we can access it during moments of challenge.
12:25:15 So we've been working with the tool. Using imagery. And we'll continue to play around with this and see what resonates for you.
12:25:22 So that you can access it quickly and easily and feel the felt sense in the body. So using this tool, maybe there's imagery of a place.
12:25:32 Real or imagined, maybe a place in nature or maybe a familiar place. Or maybe it's imagery of a memory.
12:25:40 Or an activity. Or maybe the favorite hobby. So just using all the senses so it comes alive.
12:25:46 Could be imagery of a loved one. Or for friend. Maybe of a symbol or a wisdom figure.
12:25:54 And it's completely acceptable if there's no imagery at all. So it's just a tool to see if that can bring you to this place of unchanging ease.
12:26:00 But maybe not. And then during the IMS practice, I'll invite some words in and if they resonate for you, you can bring them in as well.
12:26:10 But again, if those words don't resonate for you, feel free to just let whatever else unfolds for yourself.
12:26:17 And personalize this practice. So during this practice, will be guided by my voice. Feel free to be in any comfortable position.
12:26:25 You can sit or lie down. You can stand or move in one spot even. You might find falling asleep or resting or staying alert and awake and if there's any discomfort at all feel free to find movement in the body to ground the feet or to open the eyes.
12:26:49 An invitation throughout today in this week and until we meet again is to perhaps practice with imagery, seeing what resonates for you, feeling into the inner resource with the body in any moment whenever you feel the need to come back to feeling okay and at ease.
12:27:07 Safe and secure. So it's going to be perfect meditation because we've got lots of sounds.
12:27:12 So it'll be perfect for us. Noticing how sounds and any other perceptions come in and out and dissipate on their own time.
12:27:21 So meditation isn't necessarily meant to be quiet. It's just meant to be whatever is arising.
12:27:27 So let's complete our time together with IRS Integrated Restoration.
12:27:32 So start to settle in. Whatever that looks like for today.
12:27:39 Body positioning itself in any way that feels the most comfort and ease.
12:27:50 Maybe eyes are gazing. Opened or closed.
12:27:58 Just trusting everything supporting you.
12:28:02 Feeling the surfaces underneath you.
12:28:06 The space is all around.
12:28:12 If there's any residue this morning or at this day.
12:28:17 You might imagine tucking it away for now.
12:28:23 Maybe placing it in a drawer or imagine laying it down.
12:28:30 And just recognize and come back to it later, perhaps feeling more refreshed and ready. Yeah. And if anything else comes into perception.
12:28:41 Maybe not needing to attach or detach from it.
12:28:46 Just noticing. Noticing is the senses explore.
12:28:55 Allowing the senses to. Maybe feel into sound.
12:29:01 And maybe removing the label each time. Just sound.
12:29:08 Just hearing.
12:29:14 Maybe opening up to temperature. Cressive air on the skin.
12:29:23 Places of warmth in the body.
12:29:29 Maybe there's hints of color or light. Or shadows.
12:29:40 Maybe residue of tastes in the mouth.
12:29:47 And again, if. You start to attach to anything. There's no need to detach. Just notice.
12:30:01 Everything arises in perception. And dissolves in its own time. Again and again.
12:30:10 Let me just take a moment to allow any final adjustments of the body. Do feel the greatest ease and okayness.
12:30:21 During Iris Meditation. Might you greet every experience as messengers. Or pointers. Just as they are.
12:30:37 Maybe take the time to reflect upon the heart's deepest desire.
12:30:42 Longing or contribution.
12:30:47 Your purpose for this lifetime.
12:30:52 You're why in the world.
12:30:59 Maybe it's for service.
12:31:04 Maybe it's for creativity.
12:31:10 Perhaps for joy and unconditional love.
12:31:19 Experiencing and affirming the felt sense of this heartfelt desire. As though you're living and expressing it with the entire body.
12:31:28 At this very moment.
12:31:33 And again, if the census start to. Attach. There's no need to detach. Just notice again how Senses open and.
12:31:46 Everything unfolds. Then everything dissipates in its own time. Without needing fixing or changing.
12:31:58 Just take your time. Maybe to start to reflect upon an intention for the practice.
12:32:04 Your why for this very moment.
12:32:10 Maybe one that supports you in realizing your heartfelt desire.
12:32:18 Maybe it's to be with whatever's arising. Moment to moment.
12:32:27 Maybe it's an intention to feel the inner resource.
12:32:32 And this feeling of coming home.
12:32:39 Notice what unfolds for you. What resonates at this very moment.
12:32:45 Remembering and fully welcoming this intention. The whole body in mind.
12:32:57 Just again, notice if the minds wanted to fix or change anything.
12:33:04 Allowing everything to unfold and expand. And dissolve in its own time. Act where it came from.
12:33:17 Peeling off the labels.
12:33:23 It's just a perception.
12:33:27 And then. As you're ready, might you welcome in the inner resource.
12:33:33 A safe haven or refuge.
12:33:38 I'm an oasis.
12:33:42 The inner resource supports you in feeling secure and safe. Loved and at ease. At a moment's notice.
12:33:57 You might connect to the inner resource through imagery. Using all the senses. So it comes alive.
12:34:10 Maybe of a place in nature.
12:34:15 Or an imagined place.
12:34:20 Might be a familiar place.
12:34:24 You might use imagery of a memory.
12:34:29 Or next activity you enjoy.
12:34:34 Perhaps using imagery of a loved one. Or beloved for a friend.
12:34:44 Or maybe it's a symbol.
12:34:48 Or a wisdom figure. That brings the greatest ease.
12:34:55 Also knowing that if there's no images at all. This too is your perfect experience.
12:35:05 So allowing my words to guide you.
12:35:09 We're just allowing my words to float away.
12:35:13 Inviting in whatever resonates for you at this moment.
12:35:20 If other perceptions come in again, not needing to label or judge.
12:35:27 Just notice how. They grow and. Dissipate. Back to where they're coming from.
12:35:39 In their own time.
12:35:44 So maybe inviting an inner resource with all the senses of imagery.
12:35:50 Maybe a place in nature.
12:35:54 Might it be a colorful forest?
12:35:59 Light through the trees.
12:36:06 Earthy scent.
12:36:10 A cool wind.
12:36:16 Leaves wrestling.
12:36:21 Bird singing.
12:36:27 Refreshing.
12:36:34 Maybe it's a memory.
12:36:38 Like wandering along white sandy beach.
12:36:46 Waves laughing.
12:36:51 Soldier.
12:36:58 Warmth of the sun.
12:37:03 Refreshing breeze.
12:37:10 If anything else is starting to come to your attention, just notice.
12:37:16 Everything perfect just as it is. Nothing to fix or change.
12:37:24 And inviting my words or Letting them float away. See what else arises and resonates for you.
12:37:34 Perhaps connecting to the inner resource. Throw loved one or for a friend.
12:37:42 Being held. Or holding this loved one.
12:37:51 Heartbeat.
12:37:56 Natural and familiar scent.
12:38:05 Textures.
12:38:10 In warmth.
12:38:18 Perhaps connecting to the inner resource through an activity.
12:38:23 Hiking along a clear path.
12:38:29 Horizon in front of you.
12:38:33 Few people.
12:38:38 Cool wind.
12:38:42 Sunshine.
12:38:46 Nature sounds all around.
12:38:55 And where do you feel this inner resource?
12:39:00 Where is this felt sense of this unchanging ease and okayness?
12:39:09 Maybe it feels like a release in the muscles.
12:39:13 In the hinges of the jaw.
12:39:17 On the shoulders.
12:39:22 Maybe it feels like a deep breath in the entire body.
12:39:29 Maybe it emanates from the heart.
12:39:36 Recognize and affirm. You can return to this inner resource at any time. During this IRS practice.
12:39:45 Or in everyday life.
12:39:48 Whenever you feel the need for being secure, safe. Okay, and it is.
12:39:58 And again allow the census to explore. Without needing to attach or detach.
12:40:07 Just notice how everything unfolds on its own.
12:40:12 And eventually dissipates in its own time. Act where it came from.
12:40:22 Now allow my words to be your words, as attention flows through the body.
12:40:28 Nothing to do. Just allowing the census to open. Feeling the way.
12:40:38 Attention resting on the jaw. Right. Even a sounds come in and out. Okay, might you be able to feel the mouth?
12:40:51 Yeah.
12:40:55 Sensation on the nose.
12:41:02 Even with sound coming in and out.
12:41:09 Might you feel into the ears?
12:41:14 Okay.
12:41:19 As you dissipate through each eye. Me being curious.
12:41:26 Maybe noticing a sounds also arise and dissipate in their own time.
12:41:35 Dissolving through each ear.
12:41:41 Peeling off the label each time.
12:41:46 Okay. Attention resting on the forehead.
12:41:56 Sensing the entire face and head.
12:42:04 Taking your time to follow sensation throughout the body.
12:42:13 The whole front side of the body. From top of the head. All the way down to the toes.
12:42:24 The whole backside of the body.
12:42:31 Sensing left and right.
12:42:40 The entire face, head and body as sensation.
12:42:48 Maybe just noticing how each changing sensation and sound or perception. Reveal something unchanging. That's supporting us in the background.
12:43:03 This unchanging place of ease and okayness that's always there even with all the things that are changing around us.
12:43:14 The felt sense of the inner resource of being and well being.
12:43:24 And attention floating throughout the body breathing itself.
12:43:31 With each inhale energy flowing towards the core.
12:43:36 With each exhale, energy flowing out the limbs.
12:43:42 Warming the face.
12:43:46 Changing sensations reveal something unchanging.
12:43:56 Noticing how sounds and perceptions continue to arise into life.
12:44:03 And expand without needing to fix or change anything. Everything dissipates back to where it came from.
12:44:16 Maybe taking a moment here to notice if there's any messengers arising.
12:44:23 Any sensations.
12:44:27 Any emotions?
12:44:32 Noticing any thoughts.
12:44:36 Noticing any memories or beliefs.
12:44:41 Is there anything calling for your attention?
12:44:49 Not needing to judge or analyze, just feeling the way.
12:44:58 Just staying with whatever is most calling for your attention.
12:45:05 And not needing to attach or detach.
12:45:10 And if there's nothing. Okay. This too is your perfect experience.
12:45:17 Just staying with whatever is most calling for your attention.
12:45:24 And where do you feel this in the body? Even as sounds come in and. You peel off the label each time.
12:45:36 The mind comes in. Not needing to attach or detach, just peeling off the label.
12:45:47 Okay. Where is this arising in the body?
12:45:57 And maybe interweaving the inner resource of being and well-being.
12:46:08 And as you're ready.
12:46:12 You'd be staying with whatever brings the greatest ease in okayness.
12:46:17 Letting everything else dissolve. Back to where it came from.
12:46:24 Back to unchanging awareness. Pure being true nature.
12:46:31 That contains everything and everyone.
12:46:39 And perhaps a feeling of joy appears. Independent of anyone in any thing.
12:46:47 Ianating from the heart space throughout the body.
12:46:54 And interweaving the felt sense of the inner resource.
12:47:00 Noticing how joy is also a changing sensation.
12:47:06 Revealing something unchanging.
12:47:10 Pure being and true nature. Which you also are.
12:47:17 Imagine going about everyday life.
12:47:21 Awareness awake and aware of itself.
12:47:27 Sensing and affirming how in each moment.
12:47:31 You always recognize the perfect and precise response. To each and every situation in life.
12:47:45 Welcome, unchanging awareness and wholeness. As you reflect on this experience.
12:47:55 In which everything unfolds.
12:47:59 Everything continues to expand.
12:48:03 And always dissolves back into in its own time.
12:48:11 Now just take your time to transition back into waking life. Maybe opening up the census once again to explore.
12:48:22 Sensing the surfaces that have been supporting you.
12:48:28 The space is all around.
12:48:33 Noticing temperature again, places of warmth and coolness.
12:48:41 Inviting in any sounds.
12:48:44 Inside or outside of the room.
12:48:50 Noticing any colors or shadows or light.
12:48:56 Noticing any taste or sense.
12:49:05 And precisely when it feels right, just allowing the eyes to open and close several times.
12:49:12 Invite the fingers and toes to wiggle and find movement. All the while. Staying with the feeling of the inner resource and returning home.
12:49:25 Feeling this unchanging awareness in which everything and everyone arises.
12:49:32 Bringing in this ease and okayness. To every action and interaction for the rest of your day.
12:49:41 Just take your time. Coming back to eyes wide awake. In this present moment.
12:49:49 Alert and awake. With so much appreciation for this time together and the practice of Irest.
12:49:57 Thank you so much. We're bringing a little bit of stretching because there's not a lot of time.
12:50:01 So if you want to just take your time to sit up and let's bring a little bit movement to the neck.
12:50:06 I really like the neck. So as you're ready to just sitting up tall. Just take your time, feel that axial extension.
12:50:12 And when you're ready, maybe allow the chin to fall. You feel this. Perhaps this nice extension in the back of the neck, so coming into flexion.
12:50:19 Take your time as you inhale, feel this nice extension, the front of the neck. In the back.
12:50:26 Let me invite a little bit of dynamic movement back and forth. If there's any additional movement, feel free to bring that in.
12:50:33 Just allow the body to move again. When you're ready come back to center, then maybe find this lateral sideband.
12:50:40 So maybe there's a nice. Flection on one side extension on the other, maybe even moving the shoulder down a little bit to bring in an extension.
12:50:47 Let me be even twisting. So that's the last movement of the spine. Axial extension, lateral sidebands, extension, flexion.
12:50:55 When you're ready inhal back to central, let's find that selection on the other side, this lateral sideband.
12:51:00 I feel maybe moving the shoulder down a little bit again. And again, these are things you don't need a yoga mat for.
12:51:06 You can bring this in whenever you want to, even when you're studying, when you're working, maybe bringing that twisting motion again.
12:51:13 We just tend to make our next step by not moving it enough, so. Coming back to center. So thank you.