 What was that Teddy? You're thinking about purple elephants. That's so silly. Come on Teddy, it's time. We're so glad you're here today. Thanks for joining my friend Teddy and I for our mooka moment. How are you feeling today? We know all feelings don't last forever and whatever you're feeling is okay. How are you feeling today Teddy? You're having trouble focusing. It feels like your thoughts are racing and racing. I understand that happens to me too sometimes. You know Teddy, our brains are designed to be creative and think new thoughts. It helps us come up with new ideas and solve problems. I understand sometimes our brains need a rest to recharge kind of like a battery. And when we practice our mooka, we're also practicing mindfulness. Have you heard of mindfulness before? Practicing mindfulness is practicing paying attention to what's happening right now. Often our brains, when we're thinking, are thinking of things in the past. Things that have already happened. Or we're thinking of the future, things that haven't happened yet. When we practice mindfulness, we practice focusing right now. And when we practice our mooka, we're trying to notice our body, our minds and our hearts in this moment. Do you think you could try that today Teddy? Focusing on what's happening right now. Oh good, I'm so proud of you. In our mooka moment, we move, breathe, rest and 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, let's stand up today friends. Today since we're practicing mindfulness, noticing what's happening right now, we're going to try and practice all things that we've seen and practiced before. So if you haven't seen our other episodes, you can see them online on the internet somewhere. So today Teddy, we're going to do things we've seen before. Are you ready to try? Let's practice. Start in mountain pose. And we start with our head, can we roll our head around? Noticing how our neck feels. Anything right now or solve any problems, we're trying to notice. My neck hurts a little right there. But it feels really great right there. How do you feel? How about our chicken wings? Can we bank those big circles? You want to go really fast? Really slow. Great job connecting the breath to the moving. Really fast. Our breath changes. Let's reach up high to the sky, tickle those clouds. Reach even higher. Do you feel a stretch where in your body? And then elephant trunk. We can shake our hands, arms, our head. I feel this in my back. Where are you feeling? Hands up once more, spread out your legs. Spread out your hands. That's crisscross we've been here before. We'll try and move and breathe. Big breath in, big breath out. Big breath in, big breath out. Two more breaths. Good job. Let's come down to the earth. Finally to our seats. Put your legs straight out in front of you. You can shake our legs. Good listening. Shake, shake, shake, shake. Good breathing. We're going to stretch out our hands again just like Teddy. We're going to lean to one side, stretch. And then lean to the other side, stretch. Just look at my body saying, slow. What's your body saying? Can we imagine this is our caterpillar? It's inching in the grass. And I want to sit like Teddy. Teddy's sitting in our fly. Where shall we fly to today? You're flying to Teddy. You're flying to the grocery store. Okay. Where are you flying? We can fly up, up, up, up, up, up. And down, down, down, down, down. Can you smell your toes? They're a little stinky. You can try a balance today. Let me bring our knees together. Take your hands behind your legs. And lift up your feet. Oh, wow. I'm balancing on my bottom. What happens if you let go? Get your oar ready. Like you're rolling. Oh, big weight. Let's come on to our hands and knees. How pose? Pose. Where do you feel this in your body? Can we move and breathe? Big breath in when we're in Cal. And big breath out when we go to Cal. Your breath sounds so good. Next, let's come all the way down to the earth. Show me your strong up dog. My arms are strong. Notice my neck. Lazy. You got it. Great trying. Can we go upside down? Upside down, downward facing dog. Big stretch. Where do you feel this in your body? Can you notice what's happening in your body right now? Can we come back to upward facing dog? Hello, son. And then let's find child's pose. Can you curl up into a little sea? Next, we're going to stand all the way up to our feet. All the way up. We're going to try those sunrises. We've been here before. Show me ready pose. Take a breath. Reach up high to the sun. Hello, son. And then we come all the way down to the earth. Step your feet back. And then come all the way down. Push up. Up dog. Hello, son. And then down dog. Upside down. Step your feet back towards your hands. Can we stand all the way up again to the sun? Hello, son. And ready pose. Great trying. Let's try two more. Big breath in as you reach up. Big breath out as you come down. Step our feet back. All the way down. Push up. Up dog. Step your feet up to the sky. Hello, son. And ready pose. Take a breath. Inhale, reach up. Exhale, come down. Inhale, right foot. Exhale, left foot. Inhale, fold the plane. Exhale, lower. Inhale, push up. Exhale, down dog. Inhale, right foot. Exhale, left foot. Inhale, stand all the way up. Exhale, ready pose. Take a breath. Can you put your thumbs right on your heart? Do you feel your heart beating? Noticing your heart beating right now. Let's practice our balance. Let's be our trees. First we have to be a seed. Say go-ho. Big, big, big, big, big. And then get inside. Curl up into that little itty-bitty seed. And then someone gives us water. And sunshine. Are you growing? Growing, growing, growing. Throw your feet on the earth. Feel that. And then see what happens if we lift a foot up. Feel that. Oh, I feel a breeze coming in. Oh, it's okay to fall down. Smile and try again. Can we try the other foot? Lift it up. Can you notice your foot and your toes? We're practicing. Let's come down to the earth now. We practiced fountain of youth the other day. We're going to try that tabletop. Hands start on our thighs. And then they sit right next to us. And then we try and push our bottom all the way up. Look at your knees. And then come all the way down. Inhale, breath in. When you come up and exhale down. Let's try some more. I'm going to roll our dice. How many should we do today? Can you try three more? Big breath in. Big breath out. One. Big breath in. One big breath out. Last one. Big breath in. Big breath out. And then we'll do a forward fold. Can you reach towards your toes? And then we'll open up. Can you find your cactus arms? Open up cactus arms. And then forward fold reached for your toes. Maybe you can touch your toes today. Or maybe you can. That's okay too. Remember your growth mindset? We can practice and improve. If I practice each and every day, maybe one day I'll touch my toes. Thanks for moving with us. Come on, Teddy. It's time to breathe. First we move. Then we breathe and rest and sit. Today during our breathing, just as everything in our movement today, we're practicing mindfulness. Are you breathing right now? I hope so. We breathe all day long. Our body does it for us. Isn't that great? Can you notice where your body's moving? Can you feel the air? I can feel the air coming in through my nose. I feel it in my chest too. Where do you feel it? Feel it in my belly. My belly's moving. Maybe today you pick one spot, one place on you where you feel your breath the most. That's called our anchor breath. And today we're going to try and focus on that one place as we take our deep breaths. And your mind will wander. Of course, it always does. Smile and bring it back again and again and again. That's the mindfulness practice. Every time we bring the mind back, it's like doing a bicep curl for our brain muscles. And every time we bring our mind back to what we're trying to focus on today, that's going to be where you feel your breath the most. Every time we bring our mind back, that strengthens our focused muscle. Let's try some breaths together. Big breath in. My belly fills. Big breath out. The air leaves. Big breath in. Fill it up. Exhale, let it go. You can try your best to follow along with me, but if you need to have your own pace, of course do that. What was that, Teddy? You're thinking about purple elephants. That's so silly. Is your mind wandering? Can you try to bring it back? Maybe to your belly. Can you feel the air in your belly? Feel it go up. Practicing your mindfulness today with our breath. Let's do some breaths together. How many breaths should we do together today? Three. Let's try it together. Let's see how your body feels now. We'll get ready to rest. First we move. Then we breathe and rest and sit. If it helps you rest, you could imagine like you're that ice cube. Then we're out in the sunshine and we melt our bodies down to the earth into a puddle. Maybe today you want to rest your hands on your belly as we are always breathing, of course. We can be feeling the air in our belly. You don't have to take those big breaths. Let them be calm and relaxed. And today in our rest pose, let's listen to what's happening right now. Let's listen to the sounds really far. Can you listen to the farthest sound you hear? Maybe it's outside of this building. What else do you hear? Do any other sounds closer to you? Around you? Maybe you hear yourself. Can you hear your own breath? Or any other noises your body might be making? Do you hear your own thoughts? I have a special bell with me today. I'm going to rest the bell on my belly so I can stay in my rest pose and I'm going to ring it. Listen. Open your ears. Do you still hear it, Teddy? You do. One more time. Listen. Be mindful of the sounds of the bell. And maybe notice when your mind wanders maybe you're thinking about those purple elephants and that's okay. Smile because you notice and invite your mind back. This moment, this breath. Rest in here for five, four, two, one. What do we do next? That's right. We sit. Take your time. I'll meet you in easy pose. First we move then we breathe and rest and sit. And today you sit. We are going to use this very special mindfulness jar. Right now it's clear this represents our mind. When our mind is clear and ready to focus sometimes just as you are feeling today, Teddy our minds feel like this. Really cloudy and foggy and all of these thoughts racing around in our heads. But we can let the jar be still and we'll watch it and the glitter will settle and we practice to sit still and then we'll give our mind something to focus on. You could say to yourself I am breathing in and I am breathing out or if you have a mindfulness jar at home you could watch the jar and focus on the glitter. I am breathing in and I am breathing out. I am breathing in and I am breathing out. What was that Teddy? You're thinking of those purple elephants again? Our brains will always wander and that's okay. Smile and bring it back. I am breathing in and I am breathing out. Breathing in and I am breathing out. My mind is clear and ready to focus. Thank you for practicing with us today. Thanks for practicing with me Teddy. How are you feeling now? You feel ready to focus? Oh that makes me happy to hear. Remember we can practice mindfulness at any time during our day. We practice it during our muca of course but you could practice it anywhere. How are you feeling? All you need to practice your muca is your body, your mind and your heart which are always with you. Thank you for practicing with us today. See you next time. I like to feel as strong as a tree calm as the sea happy and free to move and breathe and just be me muca moment