Gratitude as Multiplication

Ekhart Tully says that acknowledging the good you already have in your life is the foundation for abundance. When you're ready, find yourself in a comfortable seat with a yoga block nearby, and we'll bring the hands to the heart in prayer. Deep in your breath as we drop into the practice of gratitude. So acknowledging the good that we already have in our lives as the foundation for abundance. Your breath deepens, and you can start to bring your attention.

To the places in your life that you have gratitude. And in fact, over the next few breaths, you might invite a list, making a list of things in your life that you are grateful for. You're invited to continue to list, to notice, to feel into the gratitude that you already have in your life. Through the entire practice. With a very soft gaze, we'll start to look down at your hands.

Keep all 10 fingertips pressed together, but lift the palms away from one another in Hakini Mudra. So it's a mudra with 10 fingertips pressing, but the palms of the hands reaching away. So lots of energy charging up through the hands. It is a mudra for the search for bringing two things together. We'll take a deep breath in.

And as you exhale, press the palms back together into prayer. Inhale into Hakini Mudra and exhale press the palms together. You can allow the eyes to close once again, if that's helpful to you, or you can gaze at the mudra itself. Inhaling palms separate, mirroring the expansion of the lungs here opening and exhale contracting. Few more breaths just like this.

Last one. I'm bringing the hands into the heart, prayer. Letting the felt sense of what it means to be grateful, what it means to have so much in your life that's supporting you. You'll take a breath in. Bow into the heart.

Release the hands, lift the head and let the eyes blink open. Switch the cross of the legs. And start to make your way into a forward fold, walking your hands together out in front of you, letting the head release. And you can take this a number of different ways. You can simply fold over kind of flopping forward, or you can activate the hands more by walking them forward, maybe lifting the palms of the hands, even more, similarly to what we did in Hakini Mudra.

In fact, it's a banda. They say it's a little energetic lock through the palm of the hand, creating energy rising up into the arms. A couple more breaths here. Slowly walk the hands back into the cross of the legs rise up and then bring your hands behind you. Bring your hands behind you and start to unwind the legs placing your feet onto the ground, and you can have them even a little bit wider than hip distance apart if you'd like.

Make sure that the wrists are in a comfortable position so whatever way the fingertips like to face. And you'll start to rock your knees side to side. You'll start to shift the hips, shift it one way, and shift the hips the other way. And if it feels natural to kinda let a hand lift as you turn to one side, and let a hand lift as you turn to the other side. Moving like those.

You can move faster or you can move slower. And if it makes sense for you to lift up a little here, you're welcome to. So tipping over to one direction, lifting into the shin, lifting the hips for a moment, just as an extension as this movement side to side. Last few. And then release, come all the way up to your hands and your knees as a transition.

Curle your toes under behind you and begin to shift yourself up and into downward facing dog. Let the inner heels drop downwards towards the ground and allow the head to let go. Take ourself in a long slow walk all the way up to a forward fold. Letting the head hang here. You can generously bend your knees if you'd wish.

It's really our first standing forward fold, so letting the knees bend generously, maybe even thighs touching, the belly. You could hold elbows, allowing the head to release here, and rocking side to side. Release your hands, bend the knees and slowly roll up one vertebra at a time. All the way up to sat stand. Palms of the hands face forward.

Inhale stretch your arms up to the sky exhale hands to the heart. Hands can remain in prayer or if you liked the Mudra, Hakini Mudra, you can press all 10 fingertips together instead each and every time we come back to the heart. We'll hop right into chair pose as you breathe in, bending both knees sweeping the arms up, fold forward as you breathe out up and over the legs. Inhale to the flat back inhaling and folding in as you exhale. Sweep your arms out and up, breathe in.

Hands to the heart as you breathe out. Share a pose, inhale. Fold forward as you exhale. Half lift, breathe in. Hands plants step back to plank.

There's an inhale here. Lower down as you exhale. COBRA the heart peels off the ground a little or a lot if you're ready for up dog. Downward facing dog. Let your right leg lift high up behind you breathe in.

Step the right foot up and in between the hand as you breathe out spin your back heel down, sweep your arms all the way up into warrior one. In the warrior one pose, both hip points are turned forward, heart is rising, front knee is bending. Nice steady stretch through the back leg. Inhale. Stay for an exhale.

Breathe in. Hands come down to the mat, step to plank pose. Lower through your flow here. So you can always pause lower halfway or all the way, cobra or upward facing dog, downward facing dog. Left leg rises to the sky breathe in.

Step it up in between the hands breathe out, back heel spins down. Arms rise up, strong and steady, both feet planted, toes can relax a bit, no gripping needed, and shoulders relax. Stay for a breath in. A breath out. Inhale.

Hans to the Earth as you exhale. This time around, see if you can use the same exhale to lower you down. The inhale floods in for the upward facing dog. Take yourself into downward facing dog on the exhale. Let your heels lift up high, breathe in.

Bend your knees. Look forward, hop or step up to the hands. A half lift to breathe in. Fold all the way in as you breathe out. Chair pose drop steady into a strength building pose, and then lift all the way up to stand, hands to the heart, prayer, or Hakini Mudra.

Stay inhale. Exhale. Two more breaths here. Drop back into your sense of gratitude The acknowledgement that gratitude itself amplifies abundance noticing what you already have as a magnet for even more. Chair pose, inhale.

Fold forward as you exhale. Flat back, rising up, inhaling, plank pose as you exhale. Your flow here Remember you can rest in child's pose. You can take the cobra or the upward facing dog, and downward facing dog. Right leg rises up behind you, bend the knee and open up the hip this time.

Can you make big circles with your right knee? Big circles moving through that right hip, other direction. Inhale, send it upwards to the sky, breathe in. Step it up in between the hands, warrior one once again, revisiting our shape. Take the breath in.

Sing a little deeper as you breathe out. Send the hands back behind you, interlace all 10 fingers and let the heart lift upwards towards the sky. Stay here or shift forward a little or a lot for devotional warrior, letting the head go. Still rooting through both feet. Swep your arms forward and up as you breathe in.

Open into warrior two. Back foot might need to walk back just a bit finding your way into a nice long stance, into your steady pose, rooted and connected. Turn your right palm up. Tip it back for peaceful warrior. Inhale and warrior two as you exhale.

Right leg starts to straighten, shift your hips back. Right hand comes to your right shin as your left arm reaches upwards to the sky. You have a choice to pause here and be in triangle pose. And if what you desire is a little bit more, a little more challenge, a little more balancing pose, you can consider searching for your block out in front of you and beginning to launch into half moon. By walking your back heel in, leaning into this right foot, right hand comes to the block as your left heel reaches back.

That left heel stands back behind you. Rightening can be bent. It can be straight. Take a few breaths into this big, expansive balancing pose. For a little more stability, you can bring the block out to the right just a bit so that you don't have it quite in line with the foot.

Last few breaths. Bend into the right knee, step all the way back. Tip it back for peaceful warrior as you inhale and cartwheel the hands to the ground as you exhale. Same deal here. Perhaps that same exhale takes you down, halfway, cobra or updog, and downward facing dog.

Let the left leg reach up behind you bend the knee and open up the hip, the opportunity to make big circles with your left knee. Switch directions. Extend the leg up, up, up, and breathe in. Step it through as you breathe out. Back heel down, warrior one.

Swing the hands back behind you, interlace the fingers the opposite direction or the way that feels little more unnatural, different way from the other side, let the chest lift up. You can press the palms together if that's accessible for your shoulders. And remember, you can come down a little or you can come down all the way, or you can of course remain standing the whole time. Gently release, sweep your arms forward and up as you breathe in. Up and open warrior two. Back foot can go back a bit more.

Arms open, taking up quite a bit of space, letting the chest lift. Good. Back hand drops back for peaceful warrior. Rising all the way up through warrior two, the left leg straightens. Find triangle pose as the way of passing through or remaining here.

The back heel can start to sneak its way in. You can locate a block, as you start to lift the right leg up, up, up into Arta Chandrasana, half moon. Remember to bend through that front knee, the standing leg, if you'd like. The right heel, that back leg kicking back back back. So we're trying to make the biggest shape possible, claiming and taking up this space all around you.

Gently aiming into bend the knee, shift all the way back to peaceful warrior as you breathe in. Cartwheel the hands down to the earth as you breathe out, step back to plank and lower cobra or upward facing dog, downward facing dog. Child's pose. Moment in your child's pose, to let the forehead release, to let the body surrender to turn inwards. No doubt that the heart is beating a little bit faster.

Notice that changing the orientation of the of your physiology, that when you now turn in to inquire of gratitude, notice what comes out. Slowly rise up to your hands and your knees. Scroll the toes under downward facing dog. Ly your heels up as you inhale, bend your knees, look forward, hop or step up as you exhale. The half lift breathing in, fold in as you breathe out.

Hop into your chair, bend your knees, reach your arms up, all the way up to stand, and hands to the heart. Breathe in, and in some more. Let it go out the mouth. We slow down slightly, knees bent, arms sweep up, chair pose, breathe in. Fold inward as you exhale to forward fold.

Half lift as you inhale. Fold all the way in as you exhale step back to plank. Lower down, halfway or all the way, cobra or upward facing dog, downward facing dog. Right leg rises behind you, bend your knee once again and open up the hips. You can return to your big giant circles with the right knee.

Or if you'd like, you can step the right foot behind your yoga mat and open into that wild thing posture. Right foot down, hips left, right arm reaching up and overhead. Come right up and into the three legged dog if you had dropped back. Pigeon pose comes next, drawing right knee to your chest in plank pose. Let the right knee dodge out towards that right wrist and lay your shin down on the ground as you set your back knee down.

Now, you don't have to use a block underneath your right hip if you prefer not to. I like to have a block there. Rise up onto your fingertips, again, the Hastabandha, that hand lock that's underneath your palms, and roll the heart forward and up as you breathe in. And then you make a choice of if you'd like to start to come down onto your forearms or lengthen your hands forward on the mat. The breath can deepen.

One breath can follow sensation. Slowly when you're ready, begin to walk your hands in. Slowly start to rise up. For your city, if you have something underneath your seat, move it out to the side. Hands are on the ground.

You're gonna lift your hips up a bit. Squeezing your legs together, towards one another, and lean over onto your right seat. Left leg comes up and over in stamps above the right knee. Use your right arm to either wrap up your left leg or hook outside of the left knee to find your way into a twist. Notice on the back hand, you have that hasta bandha.

Mudra, so gentle, pressure, drawing in, and up. Breathing into lift, and breathing out to twist. Gently unwind, untwist, You can send this left leg back behind you, curl the toes under, place the hands down on the ground, shift up and back to downward facing dog. Is there a slow motion flow here that you'd like to take? You're invited to do so, or you can rest. Lift your left leg upwards towards the sky, bend the knee and open up the hip.

You can return to your big circles with the left knee, or instead you can choose to step back behind yourself into wild thing, letting the foot land, the hips lift, and the arm reach up and overhead. In any case, you're breathing deeply. We'll all meet in three legged dog. The left hand comes down. The left leg reaches up to the sky, breathing in exhale and hug the knee to your chest to plank pose.

Prepare for pigeon prep left knee moves to the left. Foot towards the right, you can lower your back knee down to the ground. Decide if you want to stay as is or use a block to support the pelvis underneath the left hip. Rise up onto your fingertips, inhale and lift the heart up and forward. And as you exhale, you can consider coming down on four arms or reaching arms forward out in front of you.

And you can allow the breath rise to meet the sensation and experience. But at this point, if it feels quite good, you might just simply rest into it. Letting the breath begin to dissolve so you are breathing, but perhaps not effortful with every inhale and exhale. Slowly, when you're ready, bring your hands beneath your shoulders and press your way back up. If you're on a block, lift your hips and remove it.

And if you're not on a block, still lift the hips, get a sense of hips lifting a little more more more and then lean the shape over to the left. So your left hip comes down swing your right knee around up and over. Begin to take the left arm, hugging the right knee into the twist, right fingertips behind you, knowing that you could also hook the elbow to the outside of the knee if you prefer. Breathing in to lift up tall and breathing out to twist. And slowly untwist. As you end twist, you can send your right leg back behind you, toes, crawl under, hands, plants, begin to lift up and into your downward facing dog here.

Peddleting go, peddling your feet out, taking any unwinding motion or movements that you'd like, or you need here. And then allow the knees to come down onto the ground. Shift yourself onto your back. Seat comes down onto the mat and you start to roll back into a supine position. A moment ago, we were folded into our pigeon pose in a big stretch facing the ground. In this posture, we turn upwards, the back supported, effortless, and allow our eyes to close, beginning to let go, to let the shoulders soften and melt into the ground.

To allow the legs and arms to settle, let the pelvis and the belly soften. Not the forehead and the eyes release. Everything softens into Shivasana. Take a deep breath in. And breath out.

Move the head gently side to side. And stretch your arms up and overhead. Bend your knees. Roll to one side. And slowly make your way up to your seat.

Draw the hands to the heart into prayer. Keep all 10 fingertips touching. As you breathe in, press the palms away from one another to Hakini Mudra, and breathe out, bring the palms together. Inhale. And exhale.

Let your hands press into prayer and remain at your heart as you allow any other flutterings of gratitude. That are already in existence for your own life. When rise to the surface, add them to the list. And as a foundation for the future abundance and whatever you wanna manifest in your life, you can imagine your future self grateful. Grateful for the opportunity and grateful for all the things that lie ahead in the future.

And take a deep breath in. And bound to the heart. Thank you for sharing your practice.