[00:46] Welcome to Yoga Girl Daily and welcome to our meditation practice of this week. Let's begin right away, so making sure you have a comfortable place to sit down right now. You can choose if you want to sit on the floor and maybe actively keep a nice long spine, if that feels good to create some space, or if you're feeling this need to just give yourself a little bit of space to melt and to soften and you want to sit back in a couch or in a chair, whatever resonates with your body in this moment. And then closing the eyes. Let's go ahead and take a couple of cleansing breaths right now. So breathing in through the nose, open the mouth and exhale to release. Let's do that two more times. Inhale, fill up, mouth open, exhale. One more time, a big breath in and open up, release. We can go ahead and bring the breath back through the nose and allowing for more of a natural rhythm of the breath, just inhales and exhales to come through as they are in this moment.
[02:17] And allowing yourself to become very, very present with everything that's happening, both around you and within you right now. And we can use what's happening around us in this moment as a doorway to the inside, to the inner world. So noticing all the sounds you can hear in this moment, sounds of my voice and the sounds of anything happening in your surroundings right now, if you're outside, perhaps you can hear the wind in the trees or a busy street nearby. If you're inside, and you have people moving around in your space, just noticing that, acknowledging that, and listening intently for everything you're able to hear.
[03:09] And then continuing in that space, using all of your senses to become present with what's going on around you, listening, sensing, feeling, smelling, tasting, becoming so attentive right now that it's almost like you can anticipate the sounds before they arise, just listen. And you might find that your breath starts to slow down just a little bit the moment you bring more awareness to this moment. And then using that moment of mindfulness just now to do the same kind of practice within you. What can you hear from within right now? What are you sensing? What are you feeling? What are you thinking? What are you experiencing inside of yourself in this moment? And we try to get very, very present. So just allowing ourselves to get to a place of, of silence within, or at least creating a bit more space between the chatter of the mind, just some more opening around the thoughts. And using that silence as an opportunity to truly listen, to really hear the truth of what is moving inside of you, and then bringing that all the way into your heart space right now, listening also for any emotion, any feeling that you're experiencing in this moment and in this kind of practice, we try to not judge or label what's happening inside of us as good or bad as if feeling sad is a bad thing and feeling joy is a good thing, but we allow ourselves to just become present enough with what's moving within that we can become aware and actually understand what's happening inside of us.
[05:34] So we don't have to attach other feelings to our existing feelings but using this practice as a way to just center ourselves within and continuing to listen within and without. Let's go ahead and take a deeper breath in inhale, open the mouth, exhale it out. Now, before you open the eyes, let's make a commitment today to continue to listen, not just listening to what's moving inside of us, but absolutely listening to what's moving, what's happening around us. Thank you so much for giving yourself this short practice today. Yoga Girl Daily will be back tomorrow.
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