 Welcome, everyone. Thank you so much for being here. We are so delighted to have a really, really special morning for you. I'm welcoming you on behalf of Art to Action and Pangea World Theatre, and this is our National Institute for directing and ensemble creation, virtual weekend. Today we have something special. It's a morning movement with Sandy Augustine. And I'm here to tell you a little bit about Sandy. She is, has many, many, many accomplishments. She has an extensive history of arts, of social and racial justice, and leadership. She is a native Minnesotan. She lives here. And she's an accomplished dancer, choreographer, mover, administrator, visionary. She's been part of many, many institutions in the Twin Cities, such as Intermedia Arts. She's a freelance artist. She's been, she's done, and she's worked with us at Pangea World Theatre as well. But beyond everything, Sandy is a very, very close friend whom I've known for 25 years. And you can read all of her accomplishments in the bio, but what I really want to stress is that she is a brilliant artist, a brilliant human being, just a deep, deep well of knowledge. She is, she's done, she's been a special part of our lives for the last 25 years. And don't be fooled by her knowledge, her deep knowledge and her, and all the accomplishments that she has. She has a deep well of mischief. And she's a very, very playful. So you're in for a really big treat today. And I'd love to present to you my friend, Sandia Gustin for Morning Movement. Thank you for that, Mina. Thank you again, Art to Action and Pangea World Theatre. Isn't it always curious how someone's going to introduce you and what they're going to say? You know, I kind of lean in and I think, are you talking, are you talking about me? So welcome everybody to this movement session. It's about an hour long. I'm really happy to be here and I, I welcome you, I welcome all of us to turn on our cameras, mostly, so that we could see if we were sitting in the same room, right? We don't have that luxury these days. I'd love to just, yay, hey, see where you are, you're inside, you're outside. You got some sunlight. Great, great, great, great to see you friends. Near and far. Welcome, welcome, welcome. So great to see you all. So yeah, I'm going to, we're going to start seated and then we'll move down to the ground if that feels comfortable and right for your body. And so I encourage you to, yes, of course, take care of your bodies right now. We'll do it a quick two minutes with the bowl, just a center, so wherever you are. If you need something to reference, if you need a chair, I'm sitting in a chair, if you need something to support your back. I'll just feed on the ground and do just acknowledge what ground, what sovereign ground you are on from whatever perspective in the, in the globe that you're calling in from. So let's acknowledge that. And so we're going to take three deep breaths and inhale with our nose and an exhale with our mouths. And then an invitation to just welcome presence into the space. Okay. You can close your eyes if that feels comfortable, if that feels safe or just look down for now. You don't need to look at me inhaling in and a nice deep exhale. And then slowly collapse. Inhaling in through your nose and an extension through your mouth. More like that. Inviting your body and your mind to stay present for the next 55 minutes or so. Inhale in, exhale out. And then just slowly, slowly with your eyes open. We're going to stay here for a moment. I also invite you to have some water nearby as well if you need it. Again, take care of yourself. And again, as much as you are comfortable. I welcome you all us all to stay online. It is a little funky pixel, but it is still building community and I welcome it. I welcome you to be here. Thank you. So for starters, we're just going to start taking a circle. We're going to try to circle some joints here just seated where we are. We're going to start circling our jaws from the top down. So just loosening things up. We're not pulling any tension. Try not to stick. Try to circumvent. We have our tongue in our mouth a little bit. All right. And then we're going to just stretch an ear to a shoulder and a chin to the chest. And to the other side, just trying to stay horizontal, keeping our shoulders on a on the horizon. Well, our, our head just comes round. And then back to center and lifted up with the breath. And then exhale down, exhale down, chin to chest. Lift it up with an inhale. And let it stretch, not drop through the center to the other side. And back up. Okay. Got my hair caught trying to figure out how to keep it so it's going to fall a little bit. It's too short to tie up. Okay, so now we're going to drop or reach over not drop and now we're going to just turn our chin into the shoulder and get that stretch in the back of our neck. If you don't get a massage by anyone else today, take the advantage. Take that take this as that self massage roll it through the center and just to the chin to the other shoulder. If you, if you catch yourself holding your breath holding your tummy in your solar plexus invited to relax. Okay. I know I'm holding on a lot these days. Okay, and then really back up. And an easy shoulder walk. Imagining that you have a marker or nice charcoal pencil, and you're drawing circles on either side. Walking those shoulders back in a circle. Yep. And then reverse the circle see if you can make the same circle. Drawing in space that you made the other direction. Okay, and then lift them up. And an exhale down. Inhale in. Exhale down. Inhale in. And exhale down. Okay. So now let's just push feet into the ground. I'm going to stand us up. We're going to stand up. If you're sitting in a chair. Can move this to the side. And if you need it for reference later on to hold on to hold steady. Feel free to use it. Now we're going to go back a little bit. All right. So now we're going to take we're just going to keep moving these circles and we're going to circle our elbows. Thumbs up if you can hear me. Can everybody hear me. I see a thumbs up. Can you hear me okay. All right, great. Grace with ourselves and this virtual reality virtual platform so big circles again. You can sit up the hips a little bit if you want to sway and really be generous with them and then reverse and reverse and reverse and reverse and reverse and reverse and reverse and reverse. Now we're going to swing back swim, your whole arm, as much range of motion as you've got in the space that you've got. Right. So consider this. Let's keep doing this while I jabber on. We're just trying to right now we're going to build up more spaciousness for us. So that we are building up a little more spaciousness to be a little more resilient. Right. This is part of our preparedness kit. So we're going to swim forward, swim forward, swim forward, swim forward not just bring your arms down. Hopefully you could feel your chest warming up a little bit. We're moving it down into our hips, into our hips, knees are going to be slightly on the diagonal. Right. Okay. And then we're going to bring it over to one side. Okay. Let's try to keep instead of swinging our hips out either way we're going to try to keep them straight underneath us and just, and just meld over slide the knee is right over the toe we're going to take that opposite arm. Straight leg. And we're going to reach as far as we can over. Nice big C showing off your armpits this morning. So we're not in a dive, but we're really showing off deep breath in. Let's see if you could get a little more stretch and bring it through the center round over a big beach ball you're going to bend both knees as you come around. Other side bends, long side opposite stretch using the supporting elbow. There's so many supports that we can use right to reference if we need them. Inhale and lift it up a little bit and then ask your body to go a little bit further. Increase your sphere, come through the center. Round it over and lift it up stretch the legs up. Bring your feet together. We're not totally close but about shoulder width away. And we're going to start just a little circle around the island, right? Circle around the island knees are easy the knees are pliable the feet stay on the ground. They can paddle a little bit if they need to to get yourself around this morning. Let's just imagine that we are in a an almond butter jar, unless you're allergic. If you're going around you're trying to scrape all the corners equally all the way around the island all the way around the island. Warming up our back. Getting a little work in the quad. Little work in the bum. In fact, patch your pumpkins a little bit here patch your pumpkins get some blood moving we're sitting on too much aren't we. If these really were pumpkins they'd be I don't know mine would be sort of flat on one side right now, they need a little love. Okay. Turn that into a pad all the way down. All the way on the inside on your feet. All the way up. Try not to miss anything. Don't miss any spots. Maybe both hands on one leg. Up and down be gentle not too hard. A little bit if you need to squeeze right get that circulation remind yourself on here and here and here and here and here and here. Love it all that this morning, whether this afternoon wherever you are. Okay, up top of the head nice. Stimulate those nerve endings, all the way. And maybe a little bit on the jaw. Clavicle. Give yourself it. Okay, rub it out. I'm going to take my top off because I'm already warm. Okay. All right, so now we're going to tip my camera up. Okay, so now we're going to reach. We're going to reach really, really tall feeder about a little wider than hip width, the part. And I'm just going to reach up to the ceiling and then reach as high as I possibly can and I'm going to look for something on that top shelf look for it reach it feel that everything down the side stretching. All right, we're going to reach up and then try the other arm. We're going to do that. We try if we can't get it we try the other arm like all of a sudden maybe this one's longer. Inhale and keep your tummy engaged not holding, but so you're not sticking your seat too far out. Reach again with the first time. And then again with the second one. And this time both arms. Maybe you have it. It's a bucket. And very slowly this bucket has some warm steam that's going to roll on the top of your head you're going to roll down to the ground so you got it. It's starting with your head and neck knees are easy. You're going to roll down the spine down, down, down, and then just stay there for a second, take a deep breath in. Let's see if you could stretch a little bit further down. And then press your heels and your toes into the ground and with your knees slightly bench you're going to roll up as though you've got a giant zipper from your tailbone up, rolling up, up, up. And again now with a little rhythm we're going to do a reach and a reach higher reach both hands roll it down and down and down beautiful. Down stay here and swing if you want to three roll it up now and press down roll up roll up. Again, this should feel good and a stretch and a stretch. Let me watch you stretch and stretch both hands roll down top of the head neck. Shoulders down easy me stay there and stretch or swing a little bit. Make sure you're breathing come back up. Up up two more times a reach a reach a little higher reach so you feel your sides up and pull joy down pull the sundown down down and stretch and swing if you want make sure you are breathing push down up rolling up. Last one. Here we go. Give it all you got stretch stretch stretch both hands come down to three or stretch there to three or roll it up to three and four. Take a moment to just feel your feet on the floor. Come to a neutral body. It's still engaged. Feel your motor solar plexus Vegas nerve, hopefully is calming. Send it a little breath in the land. When pipe all the way down. Easy knees. In hell in your your motor going we're going to roll down and now we're going to just stretch a little bit in our hamstring so we're going to take that roll down. Roll down roll down roll down and we're just going to take turns on our knees kind of walking our knees a little bit. So we feel hamstrings. And we feel our Achilles just a tip. While your head is relaxed down, not pulling up your head is hanging a little bit like raggedy and drogenous Andy or Andy. Okay. All right, while you're there. Put your hands on your knees. Hands on your knees and we'll do a little cat column is position. Okay, inhale in. We're going to let our seat come up and we're going to look up smell the roses smell the air take it all in. And then we're going to exhale and blow a big balloon underneath top the tail tuck the head. Stay bent. Inhale and underneath. You're letting a marble roll to the middle of your back. Exhale, let it roll off your back tail tucks chin tucks. Two more. Inhale in. One more inhale in and exhale. One more inhale in taking care of your bodies. And an exhale out. Okay, this time we're going to come to a flat back. And we're just going to reach through the runner's lunch. We're going to reach one leg. You have skis on or parallel, not turned out in the back. We're not going to try to open up or get too wide. This is for you. These stretches are for you. So wherever that balance is, wherever you feel like you have a stretch. Okay, one side. Remember every day we come to movement our bodies are a little different. So maybe there's more tightness on one side. So we're going to lean into the front bent knee which is 90 degrees down into our ankle. Straight down. It's not over extended over the toes. It's not back here. 90 degrees perpendicular to the floor. Okay, so we're getting a nice stretch. Inhale in relax your shoulders so they're not pulling up everybody. See if you could slide your shoulder blades down your back. Maybe I'm Filipino we iron a lot. Imagine an ironing board resting on your back. All right, just leaning on your back. Inhaling in. Exhaling out. Now, two versions three versions maybe if you want you need a chair to reference we're going to do it a twist, or you could keep this hand opposing hand. On your knee while we reach back. If you have the stretch, you go all the way down to the floor and you can stretch up. Right. Inhaling in before we start right. Exhaling with a twist. So what if you fall off balance so what. So what if you shake a little bit. Right, we're expanding our own sphere. Inhale in. Exhale see if you can get a little more twist, a little more reach steady on those feet. Feeling it maybe in your hip. Nice, Achilles stretch in that back extended life. Okay, now that back extended arm imagine that you have a paintbrush in it. You're going to paint up over the ceiling. You're going to come down, you're going to schlizzle this foot back. It's a technical term you're going to schlizzle it back and raise the heel. Okay, and do a nice long stretch. Or you're going to go down to your knee and extend so you're opening up in this flexor extender area in that straight leg, or you're going to go down to the ground, runners lunge. Yeah, yeah, kitchen counter perfect beautiful windows sill non moving dog or animal. Whatever you got. Okay, now walk that foot back up to the other leg. Push down into the heels and roll your body up. Shake it out shake it out. Shake it out. You shake it out. Okay, switch legs. So now the leg that was forward is going to be back. And we're going to start out with that back heel on the floor not up yet. Okay. This is for the Achilles back here. Yours truly COVID survivor, survive COVID then broke my foot. So stretching is really great. I'm so happy I can do it. So now we're here perpendicular front knee to the floor. Ironing board is on our back. No one's ironing. Right now, inhaling in shoulder blades are sliding down the back, and I'm feeling lifted in the front. I'm going to go up the top of my head. Nice breath. Exhale out, and we're going to twist so again whatever's comfortable. This opposite hand is on the front leg. And we're stretching back or it's on the floor, and we're stretching up, or it's on that kitchen counter, and we're just using it to reference to balance here. It's really easy. Try not to bounce. Right. Tell the ask the muscles be here. And then when I exhale, can you be there, can you be a little more generous, or just hold there if this stretch feels really good. Okay. Inhale in. Now we're going to schlizzle that back foot back, we're going to extend, lift the heel up. Down into a runner's lunch now opening up and hip flexor on the other side this long leg right still perpendicular in the front. Okay, so here we're either again, we're either down and reaching up back, or we're again we're using that whoops. We're using the counter or the chairs reference. Watch the shoulders. Right, whatever you need right. Nobody's grading just for you are holding your breath are you feeling like being generous with your breath to. Okay, you got that back. Let's got the paint brush in it, bring it up and over schlizzle down. And walk that back foot forward. And wiggle it out, wiggle it all the way up. And shake it out and find your way down you get you can roll down and over use your hands come down to the floor. I'm going to move me down to the floor. Can I get a thumbs up how y'all doing some of you. I can't see in the chat hopefully out blah blah blah about me. Okay, it's all about you really. Okay, so now we're going to be still thinking about this nice long column. I'm wearing shoes just because I'm at still recovering foot it feels a little bit better there's a little more support but if you're barefoot or stocking footed that's great. Okay, so now we're, we're going to flex, and then now we're just going to pedal, pedal, pedal, pedal, pedal, try not to release the lower back we're going to try to stay upright. Okay, if this is too tight to stay upright, then the knees ever so slightly, and keep them just slightly bent versus trying to go from straight so just be generous we're working the ankles a little bit here. Going to stretch the back eventually we're going to go down. But right now we're just here for a little while okay. So, right now take a leg. It's yours and that's somebody else's so early in the morning okay we're going to stay glued chest to thigh. And you can hold underneath right now you're going to we're going to inch. This is the good foot. Okay, we're just going to try to inch a little forward, come forward staying glued chest to thigh. Okay. It feels like I'm separating. That's where you stop. So where are you at today. You're going to stop and you're going to let go and just be here for a moment. Okay. All right. Let's do this. Okay, and we're going to stay here for a moment and then we're going to keep the chest here and we're going to straighten the leg. Okay, look my no hands. Okay, and then I'm going to flex my feet I'm going to keep my chest where it's at. You should feel a little stretch right a little tight. You might want to bite somebody right here. This tight. Okay. Inhale in flex the toes. Point the toes release the head and just hang over don't bounce again just nice breath. You need a little more resilience, bend your knees a little bit give yourself a little break doesn't need to be so tight shouldn't hurt. Right. We're just waking everything up. Inhale in. As you exhale, roll yourself up again somebody's zipping up a giant zipper from the lower vertebra all the way to the top. Okay. I just feel what it feels like to be centered over your sits bones. Pelvis. Okay, other side, one side maybe tighter than the other. Right. So we're just here to start we're not, we're not hiking the leg we're just cuddling, we're cuddling. Okay, so now we're going to walk the toes inchworm the toes this is really good if you've had a broken fifth metatarsal just saying. Okay, you get to that spot where who that's enough right now, I'm going to detach if I go any further right so this is where I pause take a breath. Even though I'm yapping away, you guys keep breathing right y'all keep breathing. Okay, stay there now push through the heel, extend, bring both toes up. Okay, really flex the back and then point him forward. Inhale, exhale done. Okay, let him wiggle in and out. In and out in and out in and out in and out. Okay, now, whatever is comfortable here, bringing the bottoms to the feet together. Okay. Long side of your foot that fifth metatarsal that pinky toe is on the floor. Okay, it's on the floor. We're not pulling up on our feet. Nope, we're going to gently put our hands on our ankles and maybe if anything we're just going to gently press down in our elbows on our knees just to open up the hip sockets a little bit with our breath. And this one, you know, if they don't have to be close that could be a little further away. Right, depending. Find your own stretch. Okay. Alright, so the feeder in this position now we're just going to do some, some, some more circles. Alright, so hands right under the knees and I just want you to round your back. Easy to share chin to chest, rounding, but you're supporting you're not going to fall all the way back because your hands are here and hooked on your knees. And then again, zip it up to three exhale down. Inhale, a couple of these, exhale, let me see you do a sweep and zip up. Gentle, beautiful, three and down to three and up back up to three. Okay, a couple of things just to be. Just try not to punch the chest forward or over activate the shoulders. If I was that way I want to like deactivate them a little bit. So this is in my back. Right undulating the back a little bit. Okay, so we've got that movement down and right. We'll do that twice. One of your arms again, one of your arms that somebody else and scoop I want you to scoop really far out and come on up and over and close the lid of the walk, show off your armpit again. Okay, so let's watch our shoulders so they're not pulling up so that we're being generous in the space between our shoulder and her ear, your neck, right, crimping that. If she isn't popping up. It's also stretching away from the stretch inhale in. Exhale open the walk. Other side scoop up and over generous space between the shoulder and the ear fan off your armpit how often during the day. Do you get to show off your armpit. That often perhaps. Okay, this time we're going to lift it up. And find what find where that steady is okay without holding here in the knees we're going to do this in threes one, two, three just follow and squeeze down round the ball to three zip it back up one, three inhaling on that up and exhaling on the down lift it up scooping right or scooping left one, two, three, exhale, lift it up, inhale and settle scoop the other side, inhale, exhale, lift it up, inhale and settle. Now right here just feel your wings opening up. We're not hyper extending anywhere there's just a gentle flow of energy all the way through finding where center is right sometimes I can overshoot it. Just find it on your sits bones. Okay. Oftentimes you might feel a little grip and those hip flexors if we're a little bit past it. Okay. All right, so we're here. All right, and just holding steady here, inhaling in. And now we're going to roll, roll yourselves down to your backs onto your mat or your towel or your whatever you have. Roll down. Okay. And we're going to extend one leg. And we're going to cut all the other leg. Right, we're going to cuddle it. Not coddle, but cuddle, cuddle. So one side, head and shoulders are relaxed. I think I could talk you through this. Yeah, you're on your back. Okay, that long leg isn't doing anything spectacular. Okay, no limelight on that leg inhaling in. If you have knee issues, you can hang on underneath your knee and just hold your thigh right be gentle on your knees and feel that you're in one long line. Right. So just listen, so that you've got a nice airway that's nice and long, inhaling in. Exhale, you're going to put the opposite hand on the top of that knee, extend the same side arm out to your side shoulder level and just get a nice twist all the way across. Right, all the way across. So I'm trying to reach my opposite shoulder. To the opposite to that same side knee. Sorry, same side shoulder, same side knee that's twisting away from the shoulder. Let's see if they could both touch the ground. If they can't both touch. Then I want you to take that extended arm and bend it in. So the center moves in a little closer to your shoulder to the midline of your body. Three breaths here. If you can release your lower back so your hips not hiking up. Exhaling out. Two more inhale in. Exhale out. Inhale in and exhale out. Imagine you have little magnets that are going to pull your lower back back to the ground, inhale in. Exhale and you roll back to the ground and extend that leg that you had bent. Both legs are straight and you're just going to roll them in and out again and relax them. They're just going to. Maybe they do a little jiggle. Okay. I wish mine didn't jiggle so much you know what I'm saying. Been a long coronavirus time. Okay. Other leg. Other leg, your legs still but the other side. Nice, easy shoulders. Nice, easy. Isophagus, your whole your air tube, your lungs are expanded on the ground. Okay. So just feel that for a minute your shoulders are hiking up just to hang on to that leg. Right. Sometimes we need we might need a towel we might need a strap. Okay, we're going to take that opposite hand on top of the knee we're going to guide it to the floor ever so gently. We're going to see what kind of stretch we have on the other side. Open chest. If that extended arm. If the shoulders having a hard time staying down we're going to bend the outbend at the elbow put the hand on the shoulder. Right. Yeah, does that make sense. Yeah, good, good, good. Good adjustments. Okay, so it's too cumbersome if you're if you're trying to get a breath, it might mean that we're overstretched so you just bring it in closer to center. Okay, inhale in. Exhale, Magnus lower back to the floor. And extend both legs and in and out and in and out in and out. Okay, now you can bend one bend both knees. Just to get here feel for a moment the imprint of your lower back on the floor. Okay, you're not necessarily tilting your pelvis and making it super intentional. Because naturally we should have a little curve there but you're feeling that on the floor. Okay. All right, so while you've got some adjustments of this to right depending on where we're at in our flexibility and in the day. Okay. So you can either keep your supporting leg bent one leg bent while you work this one straight up in the air, or if you've got it you could straighten it but depends on what coast you're on I suppose I don't know. All right so we've got our leg up in the air this leg up. And I give them credit for. Okay, so we're going to flex and extend flex everything me ankle foot hip and extend all the way up flex and imagine that your, your leg is in a tube, oh nice wide tube. So it's not dropping to the side. It's staying parallel and up and flex and head and shoulders are staying nicely relaxed on the floor flex and up and flex and now circling again you're in a jar of something non-allergenic reverse reverse reverse the heel stretch it up if you need to hang on to it. Try not to hyperextend in the need meaning lock the knee. Okay now we're going to open it up and we're going to crisscross it. You're going to cross it underneath. Okay, and just open up the hip sockets pure form is stretch right all the way through up to the sciatic. So now we're in this for and we're going to lift. I feel like I'm hip hopping today. Okay, so now we're going to hit lift this leg off the floor. And we're going to try to open up that opposite knee a little bit more so. Yeah, and you can hang on to it. Hang on to that supporting leg. Well, the top leg that has the ankle on the knee is just gently pressing away from your shoulders. Feel it. Let out a sound inhale in. Ah, right. Okay, inhale in. We go your toes a little bit. Bring your knees together. Let them come together like a little twist. And now you're just going to go opposite let those both knees come to one side. Relax that pure form is not yet. They get really weak right these. Glute muscles at our lower back because we're sitting so much. Let's remember them. Okay, bring them back up both feet on the floor just pedal for a minute, pedal, pedal, pedal, pedal. Okay, other leg. Straight up in the air. And we flex it and reach it. Flex and reach and we're in this open column here. Same column and stretch, flex and stretch and flex and stretch and circle to the best of your abilities. There's probably that one spot on the circle that your ankle wants to jump over. Those muscles might be a little tight and reverse it. And then flex it up. Maybe give it a little nice stretch. Inhale in. Exhale, bring that ankle down onto the knee. Let that other knee come on up and hang on pure form and stretch on the other side. Take a look down and see where your hips are. Make sure they're not twisting up towards you. Okay, you want to keep them as square as possible to your hips. Okay, still breathing. Inhale in, give it a sigh. Sweet. Okay, inhale in. Exhale it out. Well, that must have felt really good because I'm still hearing it. And pedal, pedal, pedal. Toes down, toes down, toes down, toes down. Both feet on the ground. Just feel what that feels like for a second. Now your arms are going to be down alongside your hips. Down here, right? Thank you. Thank you. For the time. All right, we're going to do a really gentle bridging. We're going to tuck it out. Now we're really going to imprint that lower back and we're going to keep going up to mid-back, not higher right now. So just so we get a nice stretch across the front into the quads. Make sure that your feet are planted. Big toe, little toe, heel. Big toe, little toe, heel. You're not rocking up on any other parts of your feet right now. Just feel those three points. And you're lifting up a little contraction in the tush and open space here. Inhale in. Exhale, roll it down nice and gently like one of those segmented little snakes. Okay, inhale in. Blow the air out your tailbone, curl it in. Roll two, three, four. Not too high. Unless you've gotten a stretch, that's up to you and your body. Otherwise we're just holding here. We're feeling this openness in our hip flexors. Inhale in. Extend them open, open, open. Seat feels nice and tight. You can pat the pumpkins if you need to. There they are. Why not? Again, I'm not, you know, no one else's, so I might as well, right? Okay, boom. All right, inhale in and roll it all the way down. Extend the legs. Extend the arms down. We're just going to be in a nice corpse pose. And you can just listen to me. You don't have to look. Right now your whole windpipe is nice and long. And you're feeling it. You don't have to do anything. Gravity's got you here. Inhaling in. Exhaling it out. We're going to do a really quick, gentle dimming the lights inside, right? We're going to go from the top of the head down. Make sure we're just dimming. You're not moving anything while you're there unless you realize it's in the wrong position. And the wrong position would just be your head's tilted. You just want everything nice and one long, simple, easy, elegant line. Inhaling in. Top of the head, temples, eyebrows, ears, the lights a little bit. There's elbows. What's touching the ground? What's being supported right now? Where do you feel air flowing around your skin? Feel safe. Supported. And expansive. Your chest. Your rib cage. Deep breath in through the nose. Your body feels up, exhale. Your hip sockets. Your thighs, your knees. Your shins. Your calves. Your ankles. Your toes. Nice and dim. Lights aren't totally out. There's still activation. There's still something happening with those lungs. And that heart. Inhaling in. Exhaling out. Take a moment. And start activating, just wiggle those digits. Metatarsals, metacarpal, little toes, little fingers. Can you round your fingers, circle them, circle your toes a little bit, your ankles. Gently roll over to your right side. Find your way back to seated position. And you're ready to go. So, whatever is comfortable to, to your legs so that you, again, you're really nice and lifted up nice and long. Just feeling the energy out the top of your head, right? So we're just hanging here. We're just hanging out here. Easy chin. Nothing's having to work too hard. Exhaling out. And just notice for a moment, just do a, a quick check. We feel a little more of, a little less of. Hopefully you're still breathing. Hopefully we feel a little more spaciousness, right? To build up our ability to respond. So that we're a little more resilient. We have that little more space that we allow ourselves here. Okay. Exhaling out. Put your hands on your heart. That heart is, feel your heart beating. So this year has been in so many ways about trying to breathe, right? Trying to have an expensive breath. I know in my, my COVID body, what it taught me was about really that the turtle wins a race. How to be really gentle and really to tune in and just take my time. We'll get there. So as we start this year, our thoughts might need a little assistance at times. So the more generous we could be with ourselves and each other, the bigger our sphere, right? More responsive. Okay. One last breath. Inhale it in. Excel. I mean, not last breath, but you know what I'm saying together. So. Before we totally close out. Right. We're at that point. I'm going to, let's see, I'm going to, I think we just have a couple of slides we're gonna show you. So while you're here, just stay with us through the end. Our next activity is at one o'clock central, 11 Pacific and two Eastern time. It's the mentorship conversation moderated by Alexandra Mehta. And we hope you can maybe get some nourishment between this and the next thing and join us again. All right, in the meantime, we're gonna do a little song. And this song I learned recently of a new group called the Resistance Revival Chorus. They're a non-binary group that have this great song. It's sung, if you all know that the tune this little light of mine, it's on that order. And the chorus goes like this. This joy of mine, the world didn't give it to me. This joy of mine, the world didn't give it to me. This joy of mine, world didn't give it to me. World didn't give it, world can't take it away. So here we go. This joy of mine, world didn't give it to me. Oh, this joy of mine, the world didn't give it to me. me. Oh, this joy of mine. The world didn't give it to me. The world didn't give it. The world can't take it away. We wish you well. Thank you for being here today. I hope you continue to thrive and hold steady. Thank you. Deep gratitude.