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Would you like to inspect the original subtitles? These are the user uploaded subtitles that are being translated: 1 00:00:01,900 --> 00:00:04,200 Hi, my name is Danielle and we are 2 00:00:04,200 --> 00:00:08,200 going to practice a meditation for mindfulness. This 3 00:00:07,200 --> 00:00:10,600 practice is best done lying 4 00:00:10,600 --> 00:00:13,800 down. So if that is accessible to you, let's do 5 00:00:13,800 --> 00:00:13,900 it. 6 00:00:14,900 --> 00:00:17,500 I'm using a couch today, but you are certainly welcome 7 00:00:17,500 --> 00:00:20,200 to lie on your mat if you 8 00:00:20,200 --> 00:00:21,500 have a yoga mat. 9 00:00:23,300 --> 00:00:24,300 and make sure you have 10 00:00:25,400 --> 00:00:26,700 some sort of soft. 11 00:00:28,100 --> 00:00:31,800 Crop underneath you whether that's a blanket or a 12 00:00:31,800 --> 00:00:34,100 yoga mat. We're gonna do a body scan for this 13 00:00:34,100 --> 00:00:34,600 practice. 14 00:00:36,200 --> 00:00:37,300 five-minute practice 15 00:00:39,900 --> 00:00:42,200 so you can bring your hands by your sides or to 16 00:00:42,200 --> 00:00:45,800 rest on your belly to feel your breath coming 17 00:00:45,800 --> 00:00:46,100 in. 18 00:00:48,700 --> 00:00:49,500 and going out 19 00:00:55,400 --> 00:00:56,700 so take a few breaths to 20 00:00:57,800 --> 00:01:00,200 arrive into the posture that 21 00:01:00,200 --> 00:01:01,300 you've chosen for yourself. 22 00:01:06,300 --> 00:01:09,300 Allowing the body to be supported by the Earth 23 00:01:09,300 --> 00:01:10,200 underneath you. 24 00:01:17,300 --> 00:01:18,500 surrendering 25 00:01:19,300 --> 00:01:21,100 allowing the muscles to soften 26 00:01:26,100 --> 00:01:29,600 releasing any tension in your face neck shoulders 27 00:01:38,500 --> 00:01:41,400 Let's first bring our awareness to the bottoms of our feet. 28 00:01:47,500 --> 00:01:50,300 Noticing if there's any Sensations, maybe your 29 00:01:50,300 --> 00:01:53,200 feet are cold or warm, but just try 30 00:01:53,200 --> 00:01:54,700 not to attach any narrative. 31 00:01:56,500 --> 00:01:59,200 To these body parts or what's coming up for 32 00:01:59,200 --> 00:02:00,900 you as we take this body scan. 33 00:02:07,500 --> 00:02:09,100 noticing the bottoms of your feet 34 00:02:16,400 --> 00:02:19,200 and begin to carry your awareness over the 35 00:02:19,200 --> 00:02:20,300 tops of your toes. 36 00:02:27,300 --> 00:02:28,200 noticing 37 00:02:29,800 --> 00:02:30,600 the big toe 38 00:02:32,800 --> 00:02:33,800 second toe 39 00:02:35,800 --> 00:02:36,700 bird toe 40 00:02:38,500 --> 00:02:39,400 fourth toe 41 00:02:40,100 --> 00:02:42,300 pinky toe 42 00:02:49,600 --> 00:02:52,300 my God, you're awareness over the tops of 43 00:02:52,300 --> 00:02:52,800 your feet. 44 00:02:55,500 --> 00:02:56,300 into your ankles 45 00:03:04,300 --> 00:03:06,000 Imagine there's a glowing light there. 46 00:03:07,300 --> 00:03:11,400 Illuminating the bottoms of your feet all ten 47 00:03:10,400 --> 00:03:13,100 toes and the tops of your feet 48 00:03:15,700 --> 00:03:16,500 the angle joint 49 00:03:22,700 --> 00:03:24,300 and begin to bring your awareness. 50 00:03:26,600 --> 00:03:27,400 to your shins 51 00:03:29,200 --> 00:03:32,700 allow this light to illuminate both Shins. 52 00:03:36,700 --> 00:03:38,800 wrapping around to the calves 53 00:03:42,400 --> 00:03:43,300 the Golden Light 54 00:03:47,800 --> 00:03:48,400 covering 55 00:03:49,700 --> 00:03:50,800 your kneecaps 56 00:03:54,400 --> 00:03:56,100 up to your quadriceps 57 00:03:58,200 --> 00:03:58,700 strings 58 00:04:01,200 --> 00:04:04,100 Noticing what Sensations are coming in there? 59 00:04:10,600 --> 00:04:13,400 You're awareness into your pelvic region. 60 00:04:19,400 --> 00:04:21,000 warm golden light traveling 61 00:04:22,500 --> 00:04:25,100 all the way up to your belly button. 62 00:04:26,200 --> 00:04:27,900 wrapping around your low back 63 00:04:32,300 --> 00:04:34,800 feel this light travel from your belly button. 64 00:04:36,200 --> 00:04:37,800 up to your rib cage 65 00:04:43,400 --> 00:04:43,900 cold and Light 66 00:04:45,900 --> 00:04:48,300 Wrapping around the thoracic spine 67 00:04:48,300 --> 00:04:51,300 the middle of your back all the way up. 68 00:04:52,600 --> 00:04:54,300 to the upper back and shoulders 69 00:04:59,700 --> 00:05:01,800 feel this light spand 70 00:05:03,300 --> 00:05:04,400 into your shoulders 71 00:05:05,500 --> 00:05:06,300 into your chest 72 00:05:09,600 --> 00:05:12,400 down both of your arms into your 73 00:05:12,400 --> 00:05:13,000 fingertips. 74 00:05:16,500 --> 00:05:19,100 Golden Light all the way from the soles of 75 00:05:19,100 --> 00:05:19,500 your feet 76 00:05:21,400 --> 00:05:23,300 all 10 fingertips 77 00:05:29,800 --> 00:05:31,700 allow this light to illuminate. 78 00:05:33,500 --> 00:05:34,700 the back of your neck 79 00:05:35,800 --> 00:05:36,500 your throat 80 00:05:40,200 --> 00:05:43,800 until it illuminates your entire face all the 81 00:05:43,800 --> 00:05:46,400 way up to the crown the top 82 00:05:46,400 --> 00:05:46,700 of your head. 83 00:05:49,200 --> 00:05:52,800 Warm Golden Light from the soles of your feet to the 84 00:05:52,800 --> 00:05:53,700 top of your head. 85 00:05:57,500 --> 00:05:58,300 the deep breath in 86 00:06:01,500 --> 00:06:02,500 the breath out 87 00:06:07,700 --> 00:06:10,300 and stay in this posture for as long as you'd like. 88 00:06:12,600 --> 00:06:14,800 observing this Sensations in your body 89 00:06:16,200 --> 00:06:16,800 namaste 5862

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