 ends on the earth, walk those toes up. Whoa, I'm upside down. Come on, Teddy, it's time. Thanks for joining my friend Teddy and I for our Muca moment. How are you feeling today, Teddy? Remember, anything and everything we feel is okay. How are you feeling? Thanks for sharing. Today, Teddy and our Muca moment, we're practicing mindfulness. We learned mindfulness in our last episode. If you didn't catch that episode on long month public media, make sure to find us on the internet somewhere. Just search Muca moment. Today, we're practicing our mindfulness again, Teddy. Do you remember what mindfulness means? That's right, we use this jar to help us. Practicing mindfulness is paying attention to what's happening in this moment. And sometimes our brains feel like this and it can be challenging to focus and that's okay. Today in our practice, we're gonna try and notice our self, our body, our minds and our hearts in the present moment. To begin, Teddy, let's think. What is something you love about you? Oh, you love how brave you can be. Thanks for sharing, Teddy. I love my smile. What do you love about you? Are we ready to practice today, Teddy? Oh good, I'm so glad. First, we move. Then breathe and rest, then sit. Come on, it's time. First we move, then we breathe and rest and sit. First we move, then we breathe and rest and sit. First we move, then we breathe and rest and sit. First we move, then we breathe and rest and sit. First, we move. Stand up tall, friends. Let's start in that mountain pose. Really tall. Stomp your feet. Imagine that string on the crown of your head pulls you to the stars and then we'll roll our head around. Oh, you could go nice and slow. Remember, we're practicing mindfulness. Can you pay attention to how your neck feels? What if we hold it in one spot, other side? I'm gonna go a little bit faster. Check with yourself. Make sure you're making a kind choice for your body. Let's try those chicken mains fingertips on your shoulders. Make those big circles. Can we go a little bit faster? A little slow. Let's reach up high to the stars. Reach a little more. Can you feel space? The stretch on the side of your body, maybe on your back. What do you notice? We'll lean to one side, crescent moon. And then stretch to the other side, crescent moon. And then elephant trunk. Can you shake your head, shake your arms? What if we tried an elephant trunk with our legs in a straddle? Can you spread out your legs? Whoa, my hands are closer. Maybe your fingers can touch the earth. Could we keep one hand on the earth and point the other to the stars? What do you notice? I notice my back is twisted. Do you feel that? Try the other side. Nice, stretching. Can we do a crisscross? Take one hand and go all the way to the other foot. And back up. Crisscross to the other side. Back up. Let's try some jumps. Jump around. Jump, jump, jump. Jump around. Can you try a tuck jump? Whoa, you brought both knees up to your belly. Try another tuck and a straddle. Open close. Open close, really quick. Open close. Nice jumping. Today, to practice our mindfulness of our body, we're going to practice balancing. There's lots of different places on our body that we could balance. Let's start with our feet. Try both feet on the earth. Can you feel both feet on the earth? Maybe you can wiggle your toes. We're gonna turn into a tree. Imagine those roots going down into the earth, holding you here and see what happens if you lift the leg. A tree pose, we've been here before. If it feels too easy today, you could try a challenge. What happens if we put our foot in front? What about behind us? Whoa, in front of us. Whoa, behind us. And as we move and try and balance, notice what your foot is doing and your toes. Whoa. It's okay to fall down. It's okay to feel frustrated. Try again. Let's try the other side. The breath and then lift the foot. You're balancing, you're a tree. How about this leg in front and behind in front of us? And behind us. Whoa. It's okay to fall down and smile. Take a breath. Try again. Some balanced tips you could reach out your hands like airplane wings. You could even turn them into a fist or try and look at something in front of you that's not moving. And maybe that will help you be still. Thanks for trying that balance on our feet. Let's come down to the earth and look at Teddy. Teddy is trying his boat pose. Would you like to try a boat pose? We can try a boat pose balance on our bottom. Let's set it up first. We have our feet and our bottom on the earth. Take your hands and hold behind your legs. Take some bravery, you're right Teddy. Now we lift our toes. Whoa. You're a boat. Another breath, find some bravery and let go. It's okay to fall down, smile and try again. Can you straighten your knees? Can you get your work? Row, row, row your boat. There you go friends. Boat pose. What do you notice in your boat pose Teddy? Your belly. Nice noticing. Check in with your belly. When I'm in boat pose, it takes my muscles and my belly, squeeze those muscles. That's holding you up. Look here, if I make this, really good. Try and be strong in your belly. Thanks for trying. Let's do some more stretching. Put your legs straight out, shake out your legs. Reach up high to the sky and then reach for your toes. Reach up high to the sky and reach for your toes. Could bring our knees into our belly. Give yourself that big hug. Could remind yourself that lovely thing you said to yourself. I love my smile. I love how brave I am. I love that I'm a kind friend. And then butterfly. Glue those feet together and flap your wings. We're flapping. Up, up, up, up, up, up. And down, down, down, down, down. Next, let's come onto our hands and knees for some balance. Let's try and lift a limb. Whoa. What if we also lift our hands? Whoa. Let's try that again. I'm gonna focus on opposite. I have my right leg and my left hand. And my spine from the top of my head all the way down to my bottom is still pretty straight. Left leg, right hand, opposites. You wanna try a challenge? We'll do the same side. What if I lift my right leg and my right hand? Whoa, notice my spine now. I'm gonna turn so my heart is pointing towards the sky. My hand is up towards the sky. Maybe I can touch my hand to my toe. And he's balancing. We'll try the other side. And I keep our right knee and our right hand on the earth this time and lift my left side. And then notice here. Be mindful of yourself in this moment. Are you breathing back to the earth? Let's take a rest after that. Take a child pose or a little seed. And then let's stretch some more. Let's find that up dog we've been here before. Up dog, let's bend. And then a down dog, let's stretch the back body. Bend the knees. Shake up the head. A little child pose. Let's do that flow one more time. Stretch out your arms. Up dog. And then some down dog. When down dog, we could try a balance. Can you lift a foot? And let's stretch the other leg. You could shake it like a tail and back down to the earth. Where else could we balance on our body? You have an idea, Teddy? Our hands. Just our hands. Okay, we could try. I could start like this and try and hop. These are called donkey kicks. You try, put your hands on the earth, feel that strength there. You are so strong and then hop. And maybe for a moment, you notice yourself balancing on just your hands. Make a kind choice for yourself. You never want to hurt our body. Sometimes this could make you go too far and you might fall down. That's okay. Make sure you're practicing on something soft. I have another trick to help you. Some help from the wall. The wall can help me practice standing on my hands. Make sure you ask at home if you're practicing with us. Ask your grownup at home where there's a safe spot that you could try this on a wall at your house. We're gonna put our hands on the earth and walk those toes up the wall. Wow, I'm upside down. What if I leave one foot on the wall and push my toes away? Whoa. And then the other. After you stay up, come down, take a break and then try again. So it takes a lot of strength. Shake out those arms, wiggle them around, take a breath and then we can try again. Hands on the earth, walk those toes up. Whoa, I'm upside down. And then notice, how do my hands feel? In my back, in my toes, in my breathing and then come on down. Oh wow, thanks for trying new things with me. Let's get ready to breathe. First we move, then we breathe and rest and sit. Find easy pose and we'll get ready to breathe. Remember your lungs are in your chest. We sit up tall and proud. This is our tool to help us our breathing ball when we breathe in our belly fills. When we breathe out, the air leaves. Try and breathe in and out through your nose. Can you feel it in your nose? Or else do you feel your breath? Today we are going to learn the five finger breath. Teddy's ready. Can you hold up your hands? Show me five fingers. Take your other hand and make a marker. And we're gonna trace our fingers. This movement is going to connect to our breath. Nice and slow, just like we do this. Nice and slow, we're gonna trace our fingers up as we breathe in, down as we breathe out. Big breath in, big breath out, breath in. Let's try it again, five breaths on the other fingers. Take your marker and here we go. Take a moment to practice your mindfulness. And notice right now that you noticed how five deep breaths changes you. And take this energy with us and we get ready to rest. First we move, then we breathe and rest then sit back onto the earth. And so rest pose, Teddy's ready. Can you try rest pose in your space? We're in today's rest and we've been noticing today what we love about ourself. We're gonna try and grow some love in our heart. First we'll notice our body melting onto the earth. See if you can rest your whole body and then find your breath. Notice where you feel your breath in the body. I feel it on my belly. I'm going to leave my hand there to bring my mind back to my breath when it wanders. And maybe every time you exhale or breathe out you rest a little more. Your body feels heavy, melting. And then I invite you to use your imagination. Pretend there's a bright light on your heart. Do you see it? And when you breathe in the light grows brighter and stronger, you bigger, illuminating out of your chest. Every time you breathe in it fills up your heart with this light. Do you see it? This light represents love and kindness. And when we breathe in our heart fills and as we breathe out we're gonna send this to our whole body. Big breath in, see it in your heart. Big breath out, see it in your whole body. And maybe you can say to yourself in this moment, may I be happy? May I be healthy and safe? May I have love in my heart for myself, each other and this Earth? Next we're gonna take the same life that we're imagining in our heart and we're gonna send it out of our heart to all the people. You can imagine in your mind all the people in your life that you love. Your neighbors, your community or the whole Earth and all the people that we share this Earth with. And when we breathe in we'll fill up our heart. Do you see that bright light there? And then when you breathe out, send this light of love to the whole Earth and all the people that we love. And we can say to all of these people, may we all be happy, may we all be healthy and safe. May we all have love in our hearts for ourself, each other and our Earth. And then let that go and practice a moment of mindfulness and notice yourself and how this imagination may have changed, how you feel. And then wake your body back up, bake all your fingers and toes. Take your time and I'll meet you to sit. First we move, then we breathe and rest and sit. Sometimes we feel like this, we are calm, ready to focus. Sometimes we feel like this. And when that happens, we can practice our muca and rest. Just as the jar sits still and the thoughts and emotions settle, maybe we can sit still and our thoughts and emotions can settle. Today in our sit, we're gonna notice our body, being mindful of our body and where our body is touching other parts of you. Let's start at the feet. You notice your toes touching your toes. See if you can bring your focus, your mind to that space, that sensation, that feeling there. When your mind wanders, because of course it always does, smile and bring it back. And what about our legs? You notice where your legs are touching other pieces of you and then your hands. So you notice your hands touching pieces of you. And what that feels like right there in your arms. You notice the feeling of your arms. And what about in the face? Can you notice the lips with a tongue touching other pieces of you? And maybe for a moment, you can notice the whole body. Thank you for sharing this practice with us. Thanks for practicing with me, Teddy. How are you feeling now? Ooh, you're feeling ready. That's cool. You listen to your mind as it wandered and said so kindly to yourself, that's okay. And brought it back. Wow, Teddy, I'm impressed. Next episode, we're gonna talk about self-talk and what our mind is saying to ourself. Thanks for sharing. How do you feel? We know that all feelings don't last forever. And whatever you're feeling is okay. And sometimes when we practice our muca, it changes how we feel. All you need to practice your muca is your body, your mind and your heart, which are always with you. Thank you for practicing. See you next time. Feel as strong as a tree, calm as the sea. Happy and free to move and breathe and just be me. Muca moment.