Welcome back to the marathon. This week is all about compassion. So we'll start with a few rounds up here, bringing the right hand for belly and the left hand to the heart center. Closing the eyes just to call relax the shoulders and take a nice carve out from the mouth. just noticing in relation now through the nose as the chocolate the rises, and the exhalation through the nose as the chest falls, and the valley slowly comes in. Notice any apprehension and the uncertainty and you just comfort with just sitting and reading with yourself compassion, self love self care self.

Compassion is learning to be patient with yourself. And if you find yourself distracted or fidgety or restless inside this awareness, slowly release the arms gently open the eyes and turn yourself onto your back. slowly rolling down the shots will give yourself a compassionate probably relaxed Taking one hand and drawing circles with a leg, see if you can use your hands completely to circle the legs, relax the legs out, so they do no work and then reverse it. Massage to the lower back. For so many of us are always rushing, thinking that somehow if you get more done with accomplishing more will be better, we'll get farther. But somehow, sometimes slowly, taking time to stop being mindful, will actually do that and more.

Slowly drop the teacher at home, relax your shoulders down. walk your feet wider than your yoga mat wider than the space to meet you and try Your knees I'll do opposite to the left. Allowing the right to fall in right foot up and right lower back to all this away from the floor. Now if the hips are very tight the knees get tired, do not force the knee down, let gravity do the work. Take up the heart and fully rotate your head, the opposite direction as sailing through the nose, completely driven for for center legs and legs the opposite direction. Don't be surprised if one side is more restrictive.

Allowed me to move towards the Earth. A lot of the lower back over to all the way from the back and then lift the head and rotate rotation in the neck. On the installation, green completely relax into the floor. Close your eyes and follow the inhalation and exhalation Slow enjoy yourself back into the tracks, give yourself a compassionate hug. And then gently drop the floor over your arms. walk your feet back again why than the average deep breath in.

Exhale, drop the needle to the left so right involved in trying to keep it somewhat in line with tip. Now Same here, especially if your hips, your knees push higher than your hip depending on your body You can try crossing the left ankle over the right knee, it should not cause any tension in it and pick up the hat and rotate to the right. It's okay to be uncomfortable. It's not okay to be in pain. I'm crossing Engelberg Get a dryer by the center just to feed and then drop the legs off to the right. Again, it's a nice pitch tie, tossing angle over the knee and then actually fully rotating the head to the left bury the shoulders even more into the earth.

This would be a great practice to the read. through the nose, try to make space around the areas of tightness and tension. Exhale. This practice should not be a struggle with the body the practice of self acceptance a practice of making The angle, bring everything back to the center knees into the chest, a compassionate heart to your lower back. And then walking the bottoms of the feet together, drop the knees open. Now if you have any tension once support the ledge, or to slide the heels further away from you.

Here, I actually will let you let the lower back or as you bring the arms overhead, but try to keep the ribcage relaxing in the middle and submerge your body into the floor without putting judgment, see if we can find the areas that are just a little bit more tension so and then shift your focus and attention to making space another reason and allowing your breath to be to learn. slowly slide your hands down supporting your our side partially our each quarter from their reach your arms overhead and through your toes and fingertips. Your legs in and out. And then keep your legs turned out as you love your rib cage, arms and back now, completely relaxing to the floor. Pentacles keeping your own I've stretched above you your legs as freshmen, you will take the next minute here consciously breathing as we surrender our physical body into the earth.

So your belly drifts back, your shoulders become heavy, maybe even swallow. knees into the chest, arms wrapped around the legs and compassionate Have you directly speak to them at roll to your side and when you're talking gently try. breathing into the heart center. Relax ahead, relax your shoulders. When you're ready, deep breath in. All at heart center.

Don't be afraid to breathe. Inhale. Exhale filling your lungs. Thank you for joining me on a Mac. From my heart to yours.