00:00:01 Good morning and welcome to your 15-minute Ikigai morning practice for autumn and winter months. My name is Sarah and I'll be guiding you through. I wanted to create this offering because this time of year where we have darker, colder mornings, it can be hard to create space, to want to get up and listen in rather than just kind of curling up in bed for a little bit longer. to want to get up and listen in rather than just kind of curling up in bed for a little bit longer. And yet this is such a powerful time of year to go in and listen and be intentional in how we live ahead of the year closing out in December. So this short practice should support you with that. So find it.
00:00:58 Finding a comfortable seat. And you can do this from anywhere. So it can be from your bed Finding a comfortable seat. And you can do this from anywhere. So it can be from your bed or maybe a comfortable seat on the floor, sitting on a cushion or your sofa. Lifting hips up slightly with a cushion so that you can be in this seat for roughly 10 to 15 minutes. And you really want to cultivate a long, tall spine here. So thinking about the crown of your head reaching up and your seatbelt. head reaching up and your seatbelt. Your bones rooting down. But then your torso is relaxed. So you're not straining or creating
00:01:37 unnecessary tension. But there's a sense of awakeness in your seat. So finding that seat now and also making sure you're warm. So maybe a nice blanket over your shoulders. Closing down your eyes. And once you've closed down your eyes, Closing down your eyes. And once you've closed down your eyes, just take a few deeper breaths. To almost welcome yourself into this new space you're creating. So breathing in through your nose. And maybe a sigh out through your mouth. A couple more like that in your own time. And in your own way. And taking a final one. And with the exhale, just notice if you could kind of
00:02:28 And in your own way. And taking a final one. And with the exhale, just notice if you could kind of drop down and back a little bit. So maybe shoulders drop down a little bit. And you notice this easing. Of tension and gripping. Of tension and gripping. So now you find yourself in your seat. Bringing your awareness to your physical body. And we're just gonna invite in a little bit of gentle movement to just ease into our body this morning. So gently dropping right ear to right shoulder.
00:03:22 Feeling a stretch down the left side of your neck. Staying like this, or you might use your right hand to just encourage your head down. Staying like this, or you might use your right hand to just encourage your head down. Staying like this, or you might use your right hand to just encourage your head down. Staying like this, or you might use your right hand to just encourage your head down. Staying like this, or you might use your right hand to just encourage your head down.
