I added this to "beginners" bc it starts off with a slow exploration creating more "space" in torso which is great prep to speed up about half way thru. So if you are a beginner you could just do the first half.

use the beginning slower portion to "digest emotions" ... set the intention before the session to spend some time with any emotions you've "shelved" or compartmentalized to function in your day to day. And just allow what comes up to come up and follow it by paying attention to the felt tone and felt sensations that arise. I catch myself all of the time in these practices having the intention to feel and then the moment I start to soften I automatically contract. If you can sensitize to the ways you do this... this tiny moments (a few of my personal examples: I start thinking or certain muscles contract esp back of neck)... you will really be able to open up to this practice.

"The only thing that could have made this practice better is doing it in a cozy snowstorm."

"This would be divine and I'm hoping you will get this experience! I'm feeling a real need to be cuddled (inside warm) by a snowstorm. It's 65 degrees here tho hehe."

"Looooved inhaling the energy in from the landscape and exhaling it out into the space 🤍"

winter / water element