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00:00:00 Hi and welcome to today's practice. We are focusing on the menstrual phase, the winter of your menstrual cycle. This is a time when your body is releasing the uterine lining and preparing for a fresh start. It's a phase of breath, release and renewal, much like the new moon. We are transitioning from the energy of the waning moon which aligns with the luteal phase and moving fully into the quiet and introspective energy of the new moon. This shift from fall to winter and introspective energy of the new moon. This shift from fall to winter
00:00:31 mirrors your body's need to slow down and turn inward. If you've been trying to conceive this can be an especially emotional time bringing up feelings of grief, frustration, sadness and even confusion. It's okay to feel all of this. We'll honor these emotions today by moving gently creating space for both physical and emotional release. In this practice we'll focus on restorative poses that support your body's natural process of letting go while also nurturing the
00:00:58 support your body's natural process of letting go while also nurturing the emotional side of this phase. This is a time for reflection, for rest and self-compassion. So grab your blanket, a bolster, a block and let's move through this phase with intention, aligned with the quiet energy of the new moon. So for this practice we're going to start on our backs so come down into your meds. You're going to bring your knees together and your feet are going to be
00:01:28 You're going to bring your knees together and your feet are going to be met distance apart and you're going to bring both hands to your belly and you could close your eyes here. Start to bring your awareness to your belly, to all the sensations there. Maybe Start to bring your awareness to your belly, to all the sensations there. Maybe you're feeling a little bit of cramp. Just taking your awareness down there and just feeling what you feel. Now bringing your awareness to your breath, to the just feeling what you feel. Now bringing your awareness to your breath, to the
00:02:30 rhythm of your breath, noticing the sway of the inhales and the exhales of your belly as it rises and falls. And as you cradle your womb, your womb space, your lower belly with your hands, And as you cradle your womb, your womb space, your lower belly with your hands, just notice the warmth that you're creating with your hands and the heat, the support that you're giving your body as it moves through this phase. And then bringing your attention to your internal landscape, your emotional landscape, your thoughts.
00:03:29 landscape, your thoughts. Taking a moment to honor all these feelings, all these thoughts, all that is happening inside your body. Allowing the confusion to be present, allowing the frustration to be present Allowing the confusion to be present, allowing the frustration to be present with us as we move through this practice, allowing the emotions to also move, as we connect the emotions, observe them and gently release.
00:04:20 Gently start to bring your feet into a more Gently start to bring your feet into a more straight position, stamp the lower back into the floor, gently release your hands and inhale, reach your arms all the way up, exhale, bring both arms back down. Now I want you to imagine that you are
