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SO I'D LOVE TO LEAD YOU

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THROUGH A COUPLE OF EXERCISES
THAT I USE VERY OFTEN,

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VERY SIMPLE,
LINKING BODY TO BREATH.

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AND SO IF YOU COULD
BRING YOURSELF,

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YOU CAN DO THIS ANYWHERE,

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AND I DO THIS ON THE SUBWAYS
OF NEW YORK CITY.

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YOU CAN FIND A SEAT,
A COMFORTABLE SEAT.

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SEND YOUR SIT BONES
ALL THE WAY BACK

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INTO THE BACK OF THE SEAT,

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AND LOOK TO SEE THAT
YOUR THIGH BONES AND YOUR FEET

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ARE BASICALLY
HIP-WIDTH AND PARALLEL,

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AND THAT YOUR FEET ARE DROPPING
STRAIGHT DOWN INTO THE GROUND,

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AND YOU CAN FIND
A PLACE FOR YOUR FEET

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TO SET FLAT AND FULLY
ON THE GROUND.

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AND SO THAT YOUR LOWER LEGS
ARE GOING STRAIGHT DOWN

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FROM YOUR KNEES.

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AND THEN, FROM THE ANGLE,
THE DIRECTION OF THE FEET,

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YOUR THIGH BONES WOULD BE
GOING STRAIGHT BACK

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AND ALSO PARALLEL.

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AND THEN THE SIT BONES,
FROM THE THIGH BONES BACK,

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INTO THE BACK OF THE CHAIR.

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SO WHAT THIS DOES IS IT CREATES
A STABLE POINT OF GROUNDING

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FROM THE FEET,
THROUGH THE LOWER LEGS,

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TO THE THIGHS,
AND TO THE SIT BONES.

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AND THAT PROVIDES
A STABLE BASE IN THE PELVIS

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FROM THE SACRUM
THROUGH THE SPINE

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TO HOLD THE RIBCAGE.

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AND ALL OF THIS CREATES
A SAFE STRUCTURE FOR THE NECK

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AND THE HEAD TO REST UPON.

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SO, THIS POSITION, BASICALLY,

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WE'RE ALREADY SENDING SIGNALS
TO THE CENTRAL NERVOUS SYSTEM

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THAT THINGS ARE SAFE
AND PLUGGED IN,

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WE'RE GROUNDED, AND SO WE CAN
BEGIN TO TURN INWARD.

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SO, IF YOU CAN,
AND THIS IS NOT NECESSARY,

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BUT IF YOU CAN, CLOSE YOUR EYES.

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YOU'LL LIMIT...

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[LAUGHS]

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YOU'LL DECREASE ABOUT
80% OF THE DISTRACTIONS

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FROM YOUR ENVIRONMENT.

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SOMETHING I ALSO INSTRUCT
IS TO LET THE DISTRACTIONS

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AND THE SOUNDS
IN YOUR ENVIRONMENT

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CREATE A SAFE CONTAINER
THAT YOU CAN PRACTICE WITHIN,

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BECAUSE WE KNOW,
WHETHER YOU'RE IN A HOSPITAL

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OR ON A SUBWAY TRAIN

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OR EVEN AT HOME
WITH KIDS OR FRIENDS,

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THAT THOSE DISTRACTIONS
CAN BE DISTRACTIONS.

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BUT IN THIS PRACTICE,
WE CAN USE THEM

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AS A BOUNDARY
TO SAFELY PRACTICE WITHIN.

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SO NOW THAT YOUR FEET
ARE FIRMLY PLANTED,

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BRING YOUR ATTENTION
TO YOUR BREATH.

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AND JUST, WITHOUT
CHANGING YOUR BREATH,

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JUST NOTICE THAT
YOUR BODY IS INTELLIGENT

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AND WILL BREATHE YOU
APPROPRIATELY.

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AND SO WE CAN USE THAT
AS A GUIDE IN THIS PRACTICE.

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FOLLOW YOUR INHALES
AND YOUR EXHALES.

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WE'LL USE THE BREATH
AS NOT ONLY A GUIDE

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BUT THE RHYTHM OF THIS PRACTICE.

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SO THERE'S NOTHING REALLY
THAT WE HAVE TO DO YET

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EXCEPT WATCH
WHAT'S ALREADY HAPPENING.

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THE BREATH IS MOVING IN AND OUT.

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AND THE WAY WE CAN ENGAGE NOW
WITH THE BREATH,

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USING THE BREATH AS A GUIDE,
IS WITH AN INHALE,

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FEEL, WITHOUT ANY EFFORT,

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THERE'S AN EXPANSION
IN THE BODY,

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SO ALREADY THE BREATH
ANIMATES US.

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IT CONFIRMS THAT WE'RE ALIVE,
JUST THROUGH THE MOVEMENT.

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AND THEN TO STEP DEEPER
INTO THIS, WITH AN INHALE,

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FEEL YOUR FEET ON THE FLOOR,

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FEEL THE BACKS
OF YOUR THIGHS ON THE CHAIR,

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AND FEEL,
WITH THAT SAME INHALE,

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A LENGTHENING THROUGH THE SPINE.

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SO LITTLE BY LITTLE
WE USE THE BREATH

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TO NOTICE OUR BODIES.

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IN THE NEXT PHASE,
WITH AN INHALE,

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PRESS YOUR FEET INTO THE FLOOR.

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FEEL YOUR BODY'S
ABILITY TO ENGAGE

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AND CONFIRM OUR CONNECTION
WITH THE EARTH.

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MAYBE YOU FEEL THAT
THE MUSCLES IN YOUR LEGS

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ENGAGE AS YOU PRESS YOUR FEET
DOWN WITH EACH INHALE.

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NOTICE THAT.

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THERE IS NO RIGHT
OR WRONG WAY TO DO THIS.

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WE'RE WORKING WITHIN
OUR OWN EXPERIENCE,

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WITHIN OUR OWN BODIES.

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WITH EACH INHALE, NOW FEEL
THE SIT BONES AND THE FEET ROOT,

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AND THE SPINE LENGTHENS,
AND MAYBE THE HEAD

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BEGINS TO FEEL
A LITTLE MORE BUOYANT.

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AND WITH EACH EXHALE,
THERE'S A RELEASE,

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AN AUTOMATIC RELEASE.

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THE BODY RELEASES
WHAT'S NOT NEEDED.

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WHAT'S GREAT IS
THIS PROCESS IS HAPPENING

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ALL DAY LONG, EVERY DAY,

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WHETHER WE'RE AWARE
OF THIS OR NOT.

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SO NOW WE CAN ENGAGE
WITH THIS PROCESS

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AND MAKE IT SOMETHING MORE,
SOMETHING THAT CAN SERVE US.

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SO NOW, WITH AN INHALE, PRESS
STRONGLY THROUGH YOUR FEET,

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AND LIFT YOUR HEART,
LIFT YOUR CHEST.

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FEEL THE COLLARBONE HAS WIDENED.

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WITH EACH EXHALE, SEE IF YOU CAN
MAINTAIN SOME OF THIS NEW SPACE,

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AND LET THE BODY AGAIN
RELEASE WHAT'S NOT NEEDED.

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OKAY, SO, WITH YOUR
ATTENTION IN YOUR BREATH

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AND FOLLOWING THE RHYTHM
OF YOUR BREATH,

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TAKE YOUR ARMS DOWN
BY YOUR SIDES.

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FEEL THE SOLES OF YOUR FEET
ON THE FLOOR,

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AND, WITH AN INHALE,

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GENTLY TAKE YOUR ARMS UP
OVER YOUR HEAD.

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WITH AN EXHALE,

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RELEASE YOUR ARMS DOWN
BY YOUR SIDES.

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FOLLOW THE RHYTHM
OF YOUR BREATH

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AND WAIT, AS THE INHALE COMES,

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TAKE THE ARMS UP
JUST BEHIND THE BREATH.

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STRETCH THROUGH YOUR FINGERTIPS,

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FEEL THE SIT BONES IN THE CHAIR,
EXHALE, AND RELEASE.

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WITH AN INHALE, PRESS
THE FEET DOWN INTO THE FLOOR,

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TAKE YOUR ARMS UP,

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AND LENGTHEN
THROUGH THE SIDES OF YOUR WAIST.

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WITH AN EXHALE,
KEEP SOME OF THAT LENGTH,

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AND RELEASE YOUR ARMS
DOWN IN YOUR BREATH,

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ALL THE WAY DOWN.

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INHALE AGAIN, TAKE THE ARMS UP.

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LET ALL OF THIS MOVEMENT BE SOFT
AND APPROPRIATE FOR YOU,

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AND THEN EXHALE,
LET THE ARMS RELEASE DOWN.

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AGAIN, TAKE THE ARMS UP,

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PRESS YOUR FEET DOWN,
FEEL YOUR SIT BONES.

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LIFT ALL THE WAY
THROUGH THE FINGERTIPS,

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AND EXHALE, RELEASE.

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AGAIN, INHALE, TAKE THE ARMS UP.

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STRETCH UP, SMILE.

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TAKE YOUR ARMS DOWN
BY YOUR SIDES.

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GREAT, ONE LAST TIME.

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ROOT DOWN, INTO THE EARTH,

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AND SWEEP YOUR ARMS UP.

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AND RELEASE YOUR ARMS
ALL THE WAY DOWN BY YOUR SIDES.

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OKAY, PLACE YOUR HANDS
ON YOUR THIGHS,

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AND TAKE YOUR ATTENTION
TO YOUR BREATH,

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AND RELAX, REST.