12:25:05 Alrighty. Okay, welcome to restorative reset to a new month and starting transition to spring.
12:25:13 I'm Jen Barati. It's always grateful for your presence and I'm grateful they could come or even just watch the session.
12:25:22 And then always thanks for taking care and following medical advice.
12:25:29 Always know that you can reach out for support through the OZI community or with me or through local community networks, and especially with loved ones.
12:25:45 Just a reminder. That we will have this restorative reset, page. Where I continue to upload information.
12:25:54 So about today's practice with self soothing as well as some information about the
12:26:00 And then there's upcoming summits and conferences like the yoga show, which will be at the end of the month.
12:26:07 Next week there's information about physical activity. And self regulation. As well as a workplace certification for.
12:26:16 Wellness with, with a digital company, so it's relate to digital wellness.
12:26:22 So feel free to check out those resources.
12:26:30 There we go. Okay.
12:26:36 And then feel free to reach out if you have anything you want to share.
12:26:42 We're gonna keep moving on with our following the IRS protocol. So moving on to exploring changing perceptions.
12:26:50 So changing perceptions, they unfold moment to moment. We're gonna start with changing sensations in the body and it's fundamental.
12:26:59 Our physical body from birth to when the physical body dice and in Irish meditation we often refer to the homunculus.
12:27:08 So it's it's how the parts of the body have been mapped according to how much space they take up in the body or take up in the mind.
12:27:15 And then that also affects how we feel our way. So feeling greater sensation in the face and in the hands.
12:27:31 And then the largest areas taking up more brain space. So those make them more sensitive.
12:27:38 And then this informs a lot of the different practices we do. Which include body sensing and self soothing techniques.
12:27:47 So that's why we linger on parts of the face or the mouth and the forehead and also why you give attention to touching hands and fingers.
12:27:55 And then you'll find that research as I showed you on the Google Doc as well.
12:28:02 And then there's recent research that's come up related to it not only being with the humongous man but there being other connections there's 3 other connections in the brain but it continues to support this idea of this deep mind and body connection.
12:28:19 And so the importance of. Internal body regulation and how we just think about these body parts and already you can feel into it because of their deep connection.
12:28:29 So we're gonna take advantage of that going into a practice of self-soothing. Before we start the IRS practice.
12:28:37 So I use this a lot on my myself as well and I offer it to my students especially when they seem dysregulated and there's a lot of information around this around positive psychology.
12:28:49 So just starting, if it feels okay, feel free to join me. So because we know the hands are very sensitive, we can go really slowly just going from the wrist to the fingertips really slowly.
12:29:02 And And then maybe even as you notice in the breath, if you notice the breath deep. In the belly so more parasympathetic nervous system.
12:29:11 Inhaling and exhaling through the nostrils and deepening that exhale. So that all brings us more into that rest, digest, heal and repair.
12:29:19 Just really slowly and just maybe being curious as we try these different methods, seeing how they might. There's another one from the shoulders all the way down to the wrists.
12:29:32 And this might be reminiscent of. No, a family member soothing you when as a child or you soothing family members.
12:29:43 Just really slowly and again, maybe noticing again the breath in the belly, inhaling and exhaling through the nostrils.
12:29:50 And then lengthening the exhale. Just really slowly feeling your way with your hands. You might even notice the textures.
12:30:00 And then one more place is along the forehead. So from the third eye, the sender of the forehead.
12:30:07 Just going across. Just to the sides of the head.
12:30:13 Just using the fingers.
12:30:17 So that also might be familiar. When a parent might have su their child across the forehead.
12:30:25 Or someone laying a warm cloth on the forehead. So maybe see how those feel and maybe try those during your work week whenever you feel stressed knowing that you can come back to the self-soothing practices.
12:30:42 So the invitation this week. And until we meet again is perhaps using these techniques and maybe you're empowering.
12:30:49 You're left ones by teaching them how to do them alongside with you. And then during our practice today virus, feel free to also let everything float away or invite my words in.
12:31:00 Always just feeling in the body how how it might be. Emerging or unfolding and if everything feels right.
12:31:11 And then during the practice of IRS, as always, will be guided by my voice. Feel free to find any comfortable position, maybe sitting, maybe laying down.
12:31:20 Maybe standing or moving in this in one spot. Noticing if you fall asleep, totally fine or resting or maybe completely alert and awake.
12:31:31 Feel free to bring in any movement if there's any discomfort, maybe grounding the feet, maybe finding movement in the eyes, maybe finding movement in the body.
12:31:40 So just taking care as you complete our time together. With an IRS practice.
12:31:49 So maybe starting to settle in. Whatever that looks like for you today.
12:31:56 And then maybe even taking a moment just to look around to orientate yourself to the space around you.
12:32:04 Do you feel completely at ease? In the space that you find yourself in today. And then with eyes opened or closed or maybe gazing.
12:32:16 Just start to settle in.
12:32:20 And if there's any residue of the day aside. And be tucking it away. There's anything left over.
12:32:28 Placing it in a drawer in your imagination. Recognizing you can come back to it later.
12:32:35 Maybe feeling more ready and refreshed.
12:32:39 And then allow the senses to explore.
12:32:45 If anything else comes into perception, maybe just noticing even sound. How it unfolds. And dissipates in its own time back to where it came from.
12:32:57 Without needing to fix or change anything.
12:33:03 Just start to notice sensations of the body. Maybe places that is touching surface is supporting it.
12:33:11 The Cressever. Any warmth.
12:33:17 There's any sense in the air.
12:33:21 Any colors or light or shadows.
12:33:27 And just allowing the body to make any final adjustments to feel greater ease and okayness.
12:33:37 Just during IRS maybe welcoming any experience as a messenger. Or as a pointer. Just as it is.
12:33:52 And then as you're ready, maybe feel into the heart's deepest desire.
12:33:57 Longing or contribution.
12:34:01 Purpose for this lifetime.
12:34:06 Or why in the world.
12:34:13 As though you're already living and expressing it with the entire body. At this very moment.
12:34:26 And then we're calling an intention. You're why for this moment or practice.
12:34:33 Supporting you fulfilling the heartfelt desire.
12:34:43 Perhaps for giving yourself permission. To take time for self-care.
12:34:54 Or for a deeper connection with the body in mind.
12:35:08 Take your time, maybe coming back to this experience of the inner resource.
12:35:16 Save haven or refuge.
12:35:21 An oasis.
12:35:27 Helping you to feel safe and secure.
12:35:32 Okay, and at ease at a moment's notice.
12:35:39 Using all the senses.
12:35:42 Allowing it to become fully alive.
12:35:49 Maybe using the census with imagery.
12:35:58 Or perhaps words.
12:36:03 Like peace.
12:36:07 You're quiet.
12:36:11 At ease.
12:36:16 Whatever resonates for you.
12:36:22 And a felt sense in the body.
12:36:27 Perhaps a release of tension in the muscles.
12:36:34 A release in the jaw.
12:36:39 The shoulders.
12:36:44 The chest.
12:36:50 It be a release in the belly.
12:36:56 Or perhaps a lack of sensation.
12:37:00 A complete release.
12:37:05 Spaciousness in the body.
12:37:11 Recognizing an affirming you can come back to this feeling of the inner resource at any time. During this practice.
12:37:19 And in everyday life.
12:37:22 Whenever you feel the need for being safe. And secure.
12:37:30 Feeling okay.
12:37:34 It is.
12:37:36 Again, if any perceptions come in. Not needing to attach or detach.
12:37:44 Just noticing with curiosity as they unfold. And dissipate in their own time. Just like everything else in life.
12:37:56 Arising and expanding.
12:38:01 And dissipating in its own time.
12:38:07 And then maybe taking a moment here to allow my words to be your words. As attention floats through the body.
12:38:15 Feeling the way.
12:38:20 Sensing between the eyebrows.
12:38:27 4.
12:38:28 Great.
12:38:30 Scalp.
12:38:34 Back of the head as sensation.
12:38:42 Following sensation outside of the ears.
12:38:50 Dissolving through the ears.
12:38:57 Sensation of the cheeks.
12:39:04 The nostrils.
12:39:11 Dissolving through each eye as sensation.
12:39:22 Attention resting on the mouth.
12:39:31 The tongue.
12:39:37 The inner walls.
12:39:43 The roof of the mouth.
12:39:51 Dissolving through the hinges of the jaw.
12:40:01 The entire face and head. As luminous sensation.
12:40:12 Taking your time, welcoming sensations along the neck.
12:40:20 Along each shoulder.
12:40:26 Sensation of the upper arms.
12:40:33 4 arms.
12:40:38 The risks
12:40:43 Back of the hands.
12:40:48 Palms of the Hands.
12:40:54 Each finger.
12:41:03 Following sensation along the torso.
12:41:09 The whole front side of the torso.
12:41:16 The whole backside. Left and right.
12:41:26 Attention resting in the belly as sensation.
12:41:34 Attention through the pelvis.
12:41:38 The hips.
12:41:43 The glutes.
12:41:49 Entire upper body as sensation.
12:42:00 Dissolving through each like.
12:42:05 Phone sensation, the upper part of the leg.
12:42:11 The lower part of the legs.
12:42:16 Top of the foot.
12:42:20 The souls of the feet.
12:42:26 Sensing each toe.
12:42:34 Sensing the whole lower part of the body as sensation.
12:42:49 Feeling your way.
12:42:53 The unified face and head.
12:42:58 Entire body as luminous sensation.
12:43:08 Experiencing the entire body.
12:43:13 And maybe interweaving the inner resource of being and well-being throughout the body.
12:43:24 Sensing all that you're now aware of.
12:43:27 Feeling back to pure being. Essential nature. Which all of these changing sensations are emerging.
12:43:38 Expanding.
12:43:42 And floating away.
12:43:47 Changing sensations, revealing something unchanging.
12:43:55 And attention floating throughout the body breathing itself.
12:44:04 Changing sensations, revealing unchanging awareness.
12:44:09 Coolness of being.
12:44:18 And then as you're ready, maybe even noticing if there's any messengers that are arising.
12:44:24 Anything calling for attention.
12:44:31 Without the need to judge or analyze. Just feeling your way.
12:44:40 And if there's nothing, this too is perfect experience.
12:44:46 Just noticing what's unfolding in the body.
12:44:53 And perhaps interweaving the inner resource of ease and okayness.
12:45:02 Feeling your way.
12:45:09 And then as you're ready, maybe. Releasing everything. Accept this feeling of ease and okayness.
12:45:17 Wherever that is. Just staying with that feeling.
12:45:22 Everything else dissipating back to where it came from.
12:45:33 And then noticing if any. Moment of joy is arising. Maybe feeling through the heart space.
12:45:47 In its own time maybe. Also expanding and dissipating in its own way. It's own time.
12:45:56 Back to where it came from. Revealing something that's unchanging. Which you also are.
12:46:09 Setting aside the thinking, might.
12:46:14 Be welcoming that felt sense of pure being. And changing awareness.
12:46:26 Attentive and aware.
12:46:29 Everything just as it is.
12:46:37 Imagine going about everyday life. Awareness awake and aware of itself.
12:46:47 Sensing and affirming how in each moment. You always recognize the perfect and precise response. To each situation in life.
12:47:04 Perfecting on this experience.
12:47:09 Welcome, unchanging awareness and wholeness.
12:47:15 In which everything unfolds.
12:47:18 Everything expands.
12:47:22 Everything dissolves back in its own time.
12:47:32 So taking your time to transition back into waking life.
12:47:42 Maybe allowing the census to explore once again.
12:47:47 And sensing the spaces and surfaces all around.
12:47:55 All the while, same with the feeling of self care.
12:48:00 Will be taking time throughout the day.
12:48:05 On this deep connection with the body. And be integrating this experience. As you open the eyes, allowing the eyes to open and close.
12:48:18 Several times. Maybe the body is starting to find movement, wiggling toes and fingers.
12:48:26 And all the while the f sense of the inner resource of okayness and ease.
12:48:34 This feeling of unchanging awareness. In which everything and everyone arises.
12:48:43 Just taking time to move back into everyday life. Eyes wide awake. Grateful for this time together.
12:48:51 Another practice of IRS. Just wake up and we talked about opening up the fingers and toes.
12:48:58 So maybe let's just take a moment for that. Just to awaken the fingers, some more active movements.
12:49:05 Maybe the risk moves. Maybe the shoulder starts to move as you wake up. Finding those circular motions and always just letting the body play.
12:49:16 See how the shoulder needs to move. It needs to stretch.
12:49:21 And then maybe exhaling with a sigh. One more time. And exhaling with a Thank you again.
12:49:32 We'll see you. Hopefully these self soothing techniques and, this meditation that you can come back to again.