WEBVTT

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hey everyone and welcome to 30 days of

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yoga camp it's day 20 y'all ten more

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days yoga camp bliss the mantra today is

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I am worthy this is a good one so get

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into something comfy and let's get

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started

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ok today we're going to begin in a seat

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I'm coming to a hero variation with my

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blog so if you have a block use it if

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you don't have a block we have a big

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thick book you might pause the video

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right now and go grab it

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and I'm going to sit on the block or the

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book knees bent toes pointing back

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either in line with the hips so I'm

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going to give you time to get settled in

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here again you can pause the video if

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you need more time and this is where

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we'll begin if you're not feeling this

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then you'll start in a cross-legged seat

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so first bring the knees hip width apart

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here as you get settled in and then you

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might find that no prob you can bring

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the knees together then we're going to

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bring the right hand on top of the left

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so palms face up right hand on top and

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then begin to sit up nice and tall

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pressing into the tops of the feet

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pressing into the toes and find in that

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length up through the center channel the

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body so beginning today with a little

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alternate nostril breathing

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so yummy so nice so just taking a second

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to get settled in and noticing your

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breath noticing where your mind is where

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your thoughts are maybe you've had a

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tough time getting to the mat today or

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maybe you've been waiting for your

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practice for quite some time either way

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here we are now drop the pin down and

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we're going to keep the left hand where

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it is reach the right arm up right hand

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up so we can bring the three middle

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fingers in for a little hang loose here

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hang loose

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or you can use if you have smaller hands

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you can just bring the two peace fingers

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in to use the ring finger and thumb and

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then what the heck you have really small

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hands sometimes it's nice to use the

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middle finger and thumb so pick a finger

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you can experiment and read

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use the thumb to bring right up to the

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right nostril plug the right nostril

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inhale deep breath in through the left

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nostril sit up nice and tall and pause

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at the top retain the breath and take

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your extra finger whichever one you

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choose to seal the left nostril exhale

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out through the right nostril now just

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as you begin to settle in and get focus

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if this is new to you just take your

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time you'll get it so here we go

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we inhale in through the right nostril

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this time and we pause retain the breath

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we seal the right nostril and alternate

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exhale out through the left inhale in

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through the left

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pause retain seal and switch at the top

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exhale through the right inhale through

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the right pause retain switch and seal

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at the top and exhale through the left

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so every time you're exhaling you're

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inhaling through that same nostril and

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every time you reach at the top you're

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switching and alternating so let's see

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if we can get in a little groove here

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we're not going to be here long if you

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want there is a video for alternate

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nostril breathing so you can check that

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out and get the whole intro and the

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foundations and stuff here you sealing

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the right nostril we begin with the big

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exhale excuse me a big inhale through

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the left seal and switch exhale through

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the right give you a second to get

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caught up here ready inhaling in through

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the right seal and switch exhale through

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the left

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and he'll see you and switch exhale out

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the right big inhale seal and switch

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exhale out through the left and now pass

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it on to you keep it going see if you

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can extend the inhale and extend the

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exhale

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and even it out here my friends

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you

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and once you've evened it out gently

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release the right hand to rest with the

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left and take a deep breath in both

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nostrils and exhale both nostrils out

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again just like that full breath okay

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now we'll bring the hands just as they

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are right hand in front of left bring

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them right to your heart center see if

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we can lift your heart space whatever

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that means to you up to your hands keep

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breathing deep notice any effects of the

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pranayama nadi shodhana alternate

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nostril breathing super powerful breath

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so just getting a little taste of it

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here today is to help us drop into our

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mantra and make it count noticing how

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you feel continue to lift the heart

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space up to your hands and press the

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hands into your heart maybe fill it

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emotion here just notice keep breathing

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feel the warmth in your right palm and

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then close your eyes in the mantra today

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we repeat to ourselves or say it quietly

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to yourself or say it loudly I am worthy

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and say it again I am worthy and one

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more time to yourself or be brave say it

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out loud I am worthy

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and notice how you feel believe it know

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it take a deep breath in feel it exhale

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out release the fingertips and nice and

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easy inhale all the way up and overhead

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exhale gentle twist to the left here

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keep pressing into the tops of the toes

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inhale reach to Center and until twist

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to the right inhale the center and

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exhale coming forward off the block or

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the book coming to all fours you can

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take your block and put it towards the

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back corner of your mat for later and

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we'll come to all fours

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taking a second to just work out any

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kinks in the body so starting with cat

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cow synchronizing with the breath and

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then veering off the railroad tracks

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whenever you're ready shaking the hips

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side to side or just on the knees so

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maybe extending one leg out then the

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other listening to your body checking

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with the hands the feet it's a little

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freestyle here

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coming into your body maybe you had

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quite an experience with the pranayama

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or just by saying the words I am worthy

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out loud I have to admit I felt

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something there more on that later

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inhale and exhale great we're going to

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come all the way onto the belly now my

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friends make your way there in your own

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time palms underneath the shoulders toes

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heels hip-width apart

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loop the shoulders inhale lift the head

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the neck the shoulders but keep the chin

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tucking in today as you press into the

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tops of the feet and then nice and easy

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we're going to slowly open the palms

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just so you make sure you're not

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muscling here now try to draw your

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elbows back so that there's lots of

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space between the ears and shoulders

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here breathe in release the palms

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breathe out great breathe in again open

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your heart and exhale softly release

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great send the fingertips out left to

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right lift the center of the palms

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now check it out I'm going to bend my

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right knee so my right toes are coming

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up towards the sky this is kind of hard

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to do on the video but I'm doing it

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anyway then inhale in exhale take your

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right toes drawl it all the way over to

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the left my reboot friends will remember

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this from reboot or know this from

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reboot ok maybe the right foot comes on

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to the earth here maybe not be super

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duper mindful of your left shoulder here

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so maybe release on the palm if you come

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off it a little bit so I'm supporting

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myself with my right fingertips here

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breathing deep and then slowly I'll melt

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it back to Center

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nice and slow slow as you can go sending

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the right fingertips out long bending

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the left knee lift the left toes up try

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not to get frustrated if your brain is

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doing a little weird thing it's okay

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it's normal and then take the left toes

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over towards the right takes time

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sometimes

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what comes to the ground right left

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fingertips support the earth and you

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might extend the right fingertips now

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down to the ground take a deep breath in

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and then slowly will unravel back yep

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press into the air come back to all

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fours great press away from your yoga

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mat come to nice stacked bones here and

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then from here I'm going to slowly press

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into the top of the left foot lift the

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right toes up towards the sky so that

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the right thigh bone is parallel to the

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earth or at least it feels like that

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then draw the lower belly in and breathe

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here stay here or begin to rotate the

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right ankle one way and then the other

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and then when you're ready shift your

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weight to your right hand nice and slow

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and send the left fingertips maybe to

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grab the top of the right toes maybe you

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made it that far if so begin to draw a

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line with the right toes up towards the

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sky press into your foundation inhale

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open through the heart lift your right

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toes and then exhale release back to all

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fours rotate the right wrist a little if

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you knee and then pressing into the top

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of the right foot bend left knee or keep

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the left knee bent and lift the left

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toes up in your mind's eye see your

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right quad right excuse me what are we

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saying left quad sorry parallel to the

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earth stay here or rotate that ankle one

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way and then the other and feel free to

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stay here hugging the lower ribs in I

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have this comfy sweater on today but

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really drawing the front body up and in

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and maybe we reach the right fingertips

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around to grab the toes if you made it

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that far see what happens if you draw a

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line with your right left toes all the

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way up towards the sky opening up

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through the right armpit chest big

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breath in here just playing and then

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exhale with control release awesome

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send it back Child's Pose

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those knees together hips back connect

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to your breath inhaling fill with air

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see if you can feel the skin of the back

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body stretching is you take such a big

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breath in and such a big breath out then

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reach the fingertips forward and

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pressing into the tops of the feet once

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again we'll slide all the way onto the

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belly pressing into the elbows pressing

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into the base of the palms we find a

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little Sphinx pose here pressing into

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the tops of the feet so I can come here

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nice with a little bit of ease now but I

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remember we first come into Sphinx you

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can get really kind of caught here so

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press into your elbows draw the shoulder

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blades in together and down it might

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just be here might not be that tall

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we're going for a nice right angle elbow

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underneath the shoulder wrist in line

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with the elbow

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take one more breath wherever you are

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then exhale release palm stack you rest

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the forehead on the palms excuse me

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so with this little palm pillow here

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close your eyes and repeat the mantra to

00:15:53.699 --> 00:15:59.279
yourself I am worthy say it

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I'm worthy you are dudes we are all

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worthy and you might take a second here

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to just think about finishing that

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sentence maybe it's just fine how it is

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it feels good then pressing into the

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tops of the feet we'll send the

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fingertips out long

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excuse me out left or right tenth the

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palms which into the earth great turning

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on to the left ear now nice and slow

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obviously I've to watch the video so

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I'll move nice and slow so you can catch

00:16:35.430 --> 00:16:37.709
up going where we were before this time

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adding on right toes lift towards the

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sky bend your right knee and slowly

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drawing a line with your right toes

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towards the left side of your mat this

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time you might bring the sole the right

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foot to the earth you might bring

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fingertips Ahmet or we might reach

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around this time grab either the tops of

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the toes or the inner arch so super

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important to stay connected to your

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foundation here anchor through that left

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leg breathe here as you kick the right

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foot in to the right hand this is a very

00:17:15.890 --> 00:17:18.720
sensitive posture so if you don't feel

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comfortable here at all you need to keep

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your right fingertips on the ground or

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even your right leg wherever you are

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take one more breath and then use an

00:17:32.669 --> 00:17:35.929
exhale to slowly unravel back to Center

00:17:35.929 --> 00:17:39.190
forehead to the mat or chin to the mat

00:17:39.190 --> 00:17:41.530
and same thing on the other side we bend

00:17:41.530 --> 00:17:43.750
the left fingertips we draw a line with

00:17:43.750 --> 00:17:47.950
the left toes over again well you might

00:17:47.950 --> 00:17:52.870
just stop here breathing breathing

00:17:52.870 --> 00:17:57.910
breathing breathe a lot here and then

00:17:57.910 --> 00:18:00.160
send the left fingertips maybe around to

00:18:00.160 --> 00:18:02.830
clasp either the left toes or the inner

00:18:02.830 --> 00:18:10.090
arch and we play here taking that left

00:18:10.090 --> 00:18:14.490
foot into the left hand breathing deep

00:18:17.370 --> 00:18:22.230
inhale in use an exhale to bring it back

00:18:22.230 --> 00:18:26.230
ravel then send the fingertips down for

00:18:26.230 --> 00:18:28.030
little locust variation here pressing

00:18:28.030 --> 00:18:30.190
the pubic bone into the earth turning

00:18:30.190 --> 00:18:33.010
the palms face down inhale in exhale

00:18:33.010 --> 00:18:35.680
begin to slowly lift reaching the

00:18:35.680 --> 00:18:37.480
fingertips actively back towards the

00:18:37.480 --> 00:18:39.100
back edge of your mat pulling the

00:18:39.100 --> 00:18:41.170
shoulders away from the ears should feel

00:18:41.170 --> 00:18:43.840
strong here pressing into the palms

00:18:43.840 --> 00:18:47.110
pressing into the lower body keep the

00:18:47.110 --> 00:18:49.930
chin nice and tucked so the back of the

00:18:49.930 --> 00:18:52.180
neck can be nice and long take two more

00:18:52.180 --> 00:18:56.770
breaths here let your breath move you

00:18:56.770 --> 00:19:01.840
literally and then we use an exhale to

00:19:01.840 --> 00:19:04.900
release Child's Pose make your way there

00:19:04.900 --> 00:19:10.360
nice and slow be kind to yourself knees

00:19:10.360 --> 00:19:15.419
together send the hips back

00:19:16.960 --> 00:19:20.440
stick with your breath

00:19:32.540 --> 00:19:34.460
I'm slowly reaching the arms all the way

00:19:34.460 --> 00:19:37.340
up we have one down one dog here today

00:19:37.340 --> 00:19:40.000
so find your best and most beautiful

00:19:40.000 --> 00:19:46.360
downward dog sending the hips up high

00:19:46.360 --> 00:19:49.250
maybe smiling a little bit here

00:19:49.250 --> 00:19:54.770
the mantra I am worthy comes in pedal it

00:19:54.770 --> 00:20:00.559
out find a moment of stillness align

00:20:00.559 --> 00:20:06.830
with your breath and bend the knees look

00:20:06.830 --> 00:20:09.590
forward hop through all the way or slow

00:20:09.590 --> 00:20:12.200
walk all the way to the front then cross

00:20:12.200 --> 00:20:14.210
the ankles and use your fingertips to

00:20:14.210 --> 00:20:16.100
come to a nice seat or you can hop all

00:20:16.100 --> 00:20:20.929
the way through great sit up nice and

00:20:20.929 --> 00:20:26.870
tall here palms on the knees and again

00:20:26.870 --> 00:20:29.660
whether you smile here literally or you

00:20:29.660 --> 00:20:31.070
just kind of tap into that inner smile

00:20:31.070 --> 00:20:33.740
close your eyes and relax the shoulders

00:20:33.740 --> 00:20:39.590
down the back body this notice how you

00:20:39.590 --> 00:20:41.660
feel a little meditation pose here

00:20:41.660 --> 00:20:49.040
drawing the shoulders down okay

00:20:49.040 --> 00:20:51.890
and send the legs out long and slowly

00:20:51.890 --> 00:20:56.059
begin to lower down center yourself on

00:20:56.059 --> 00:21:05.059
the mat I'll bring the knees up nice and

00:21:05.059 --> 00:21:07.280
slow soles of the feet to the mat so

00:21:07.280 --> 00:21:08.960
you're reclined one-legged pigeon today

00:21:08.960 --> 00:21:12.049
for the hips nice and easy finishing

00:21:12.049 --> 00:21:14.419
with the support of the earth on your

00:21:14.419 --> 00:21:17.390
spine here we go right leg lifts up we

00:21:17.390 --> 00:21:19.190
cross right ankle over the left

00:21:19.190 --> 00:21:21.830
interlace thread the needle squeeze the

00:21:21.830 --> 00:21:26.260
lower body up towards your heart and

00:21:26.260 --> 00:21:28.970
then Yogi's choice here you can press

00:21:28.970 --> 00:21:31.220
your left foot into an imaginary wall

00:21:31.220 --> 00:21:34.250
here squeeze or you can extend it up

00:21:34.250 --> 00:21:37.900
long getting that hamstring stretch here

00:21:37.900 --> 00:21:41.210
close your eyes neck nice and long relax

00:21:41.210 --> 00:21:43.929
the shoulders

00:21:44.349 --> 00:21:50.450
hmmm restoring the body checking in with

00:21:50.450 --> 00:21:54.999
the breath and checking your mind man

00:21:54.999 --> 00:22:01.369
it's it's pretty easy the self-loathing

00:22:01.369 --> 00:22:04.159
this feeling that maybe we must not be

00:22:04.159 --> 00:22:09.609
worth it if it's not happening and so

00:22:09.609 --> 00:22:12.349
today we take some extra time on on the

00:22:12.349 --> 00:22:13.639
ground here at the end to just

00:22:13.639 --> 00:22:16.249
acknowledge those thoughts and those

00:22:16.249 --> 00:22:18.049
feelings and then return back to the

00:22:18.049 --> 00:22:25.999
mantra I am worthy gently unravel switch

00:22:25.999 --> 00:22:28.839
to the other side

00:22:42.750 --> 00:22:46.230
don't give up there's something you've

00:22:46.230 --> 00:22:48.300
had your eye on your mind's eye on a

00:22:48.300 --> 00:22:55.560
dream a goal a desire a sensation I am

00:22:55.560 --> 00:23:02.820
worthy manifest my friends you are

00:23:02.820 --> 00:23:10.770
worthy so how can we expect to find

00:23:10.770 --> 00:23:14.460
support and faith from others if we

00:23:14.460 --> 00:23:16.650
don't have it for ourselves we can't

00:23:16.650 --> 00:23:18.210
find support from within and we don't

00:23:18.210 --> 00:23:21.960
have faith in ourselves I know it's

00:23:21.960 --> 00:23:24.420
difficult so that's why we're here

00:23:24.420 --> 00:23:29.610
I am totally worthy or as a friend of

00:23:29.610 --> 00:23:32.820
mine would say I'm totes worthy I'm

00:23:32.820 --> 00:23:38.670
gonna regret saying that okay gently

00:23:38.670 --> 00:23:43.680
unravel just play bring the knees in to

00:23:43.680 --> 00:23:45.360
touch your feet as wide as your yoga mat

00:23:45.360 --> 00:23:47.550
interlace the fingertips and send them

00:23:47.550 --> 00:23:50.250
wide extend the thumbs give yourself a

00:23:50.250 --> 00:23:54.470
massage crawl the shoulder blades down

00:23:54.470 --> 00:23:57.600
so Yogi's choice today you can stay here

00:23:57.600 --> 00:24:00.570
for the next beat calm blanketing

00:24:00.570 --> 00:24:03.300
yourself in love that you are worthy of

00:24:03.300 --> 00:24:06.240
so more restorative today or if you'd

00:24:06.240 --> 00:24:07.890
like to end with a little core we're

00:24:07.890 --> 00:24:09.540
going to send the legs up high keeping

00:24:09.540 --> 00:24:12.990
the arms elbows nice and wide so there's

00:24:12.990 --> 00:24:15.030
an option today you can stay here nice

00:24:15.030 --> 00:24:19.280
restorative or slowly bring the legs up

00:24:19.280 --> 00:24:22.980
here we go inhale in exhale lift lift

00:24:22.980 --> 00:24:26.700
your chin towards your ankles send your

00:24:26.700 --> 00:24:31.740
gaze up towards your toes not here nice

00:24:31.740 --> 00:24:35.520
and wide then baby pulses here baby baby

00:24:35.520 --> 00:24:40.650
pulses tables scooping up towards the

00:24:40.650 --> 00:24:48.320
sky baby pulses you got it

00:24:48.429 --> 00:24:54.049
look up towards the ceiling out baby

00:24:54.049 --> 00:25:04.340
pulses find that exhale with me and keep

00:25:04.340 --> 00:25:06.140
it going release the fingertips reach

00:25:06.140 --> 00:25:11.690
towards the outer edges of feet smile

00:25:11.690 --> 00:25:14.779
take it to the left this is our symbol

00:25:14.779 --> 00:25:19.100
pose here what's up to the right

00:25:19.100 --> 00:25:25.399
taking Simba up and over the cliff and

00:25:25.399 --> 00:25:26.690
one more time to each side you got it to

00:25:26.690 --> 00:25:34.990
the left last time to the right and

00:25:34.990 --> 00:25:40.909
slide back to Center the gentle gentle

00:25:40.909 --> 00:25:44.870
Tootsie Roll reference there if you were

00:25:44.870 --> 00:25:46.730
on the restorative please release the

00:25:46.730 --> 00:25:48.500
arms everyone bring your hands to your

00:25:48.500 --> 00:25:50.389
kneecaps and draw a big circles here

00:25:50.389 --> 00:25:54.620
massaging the sacrum and then allow your

00:25:54.620 --> 00:25:56.360
breath to just return back to a natural

00:25:56.360 --> 00:26:03.740
rhythm reversing and give yourself a big

00:26:03.740 --> 00:26:08.049
hug draw your nose up towards your knees

00:26:08.049 --> 00:26:11.919
gently release send the legs out long

00:26:11.919 --> 00:26:14.720
again to open up the arms left to right

00:26:14.720 --> 00:26:17.990
get comfy here so if you have a block if

00:26:17.990 --> 00:26:19.850
you have a block if you don't don't

00:26:19.850 --> 00:26:21.590
worry about it maybe grab a pillow maybe

00:26:21.590 --> 00:26:24.970
you grab comfy blanky maybe grab a

00:26:24.970 --> 00:26:27.710
stuffed animal maybe grab a pet and

00:26:27.710 --> 00:26:28.940
start to snuggle here we're going to

00:26:28.940 --> 00:26:33.110
take a nice loving moment together so if

00:26:33.110 --> 00:26:34.190
you have a block go ahead and bring it

00:26:34.190 --> 00:26:39.950
at the lowest height to be a little

00:26:39.950 --> 00:26:41.809
pillow here bring it right to the back

00:26:41.809 --> 00:26:44.389
of the neck so that back of the head

00:26:44.389 --> 00:26:46.370
excuse me so that the first ledge here

00:26:46.370 --> 00:26:48.049
kind of comes right to the base of the

00:26:48.049 --> 00:26:49.399
negative should feel awesome especially

00:26:49.399 --> 00:26:51.080
if you have a harder block but every

00:26:51.080 --> 00:26:53.210
every bunch of good and then just give

00:26:53.210 --> 00:26:56.139
it a gentle rock arms at your sides

00:26:56.139 --> 00:26:59.510
should feel awesome gentle rock back and

00:26:59.510 --> 00:27:01.220
forth again if you don't have the lock I

00:27:01.220 --> 00:27:01.880
really

00:27:01.880 --> 00:27:03.530
usually don't like to use a whole bunch

00:27:03.530 --> 00:27:07.820
of props on the videos I do in class but

00:27:07.820 --> 00:27:10.010
because I love the home practice you

00:27:10.010 --> 00:27:11.440
don't really need everything anything

00:27:11.440 --> 00:27:15.380
just your body your breath it's got a

00:27:15.380 --> 00:27:22.310
nice intention and boom boom town okay

00:27:22.310 --> 00:27:24.320
when you feel satisfied bring the head

00:27:24.320 --> 00:27:26.720
back to Center you can keep the block

00:27:26.720 --> 00:27:28.220
there's little pillow if you like or

00:27:28.220 --> 00:27:33.140
digit whenever you want say it loud and

00:27:33.140 --> 00:27:42.500
proud I am worthy again I am worthy and

00:27:42.500 --> 00:27:50.810
one more time you guys I am worthy hell

00:27:50.810 --> 00:27:52.880
to the yeah you guys are awesome thank

00:27:52.880 --> 00:27:55.010
you for joining me hope you enjoyed the

00:27:55.010 --> 00:27:56.420
ride I know these affirmations can be

00:27:56.420 --> 00:27:57.800
tough but that's why we're here just to

00:27:57.800 --> 00:28:01.070
gently gently gently peel away the

00:28:01.070 --> 00:28:03.770
layers and explore okay

00:28:03.770 --> 00:28:05.990
so just notice how you feel take what

00:28:05.990 --> 00:28:07.610
work for you leave what didn't and have

00:28:07.610 --> 00:28:11.439
an awesome day namaste