Don’t Get Up Yet: 5-Minute Morning Stretch

Before you get out of bed, gift yourself a chance to begin the day unhurried, unrushed, and connected to your body and breath. This practice is just five minutes.

My guidance will invite you into a simple, in-bed stretch to release side body stiffness and open the breath. I explore this stretch most days and often notice stickiness in my side body that has accumulated overnight.

Begin by lying on your back in bed, with your arms and legs gently extended. Because you can’t see me, remember this is an invitation to explore your own body - there’s nothing precise or methodical about it. There is no right way. Feel, sense, explore, and uncover.

Thank you for choosing to start your day with embodied presence.

Transcript

Before you get up today, My invitation is to take just a few minutes to be with your body and your breath. Beginning this new day unhurried, Unrushed, Gently reaching your arms up overhead, Stretching your legs long, Maybe even pointing through the toes. In this morning stretch, Find a gentle breath in through your nose with me and a soft spacious exhale out of your mouth. Sensing this lengthening through the sides of your body and the basket of your ribs. You might choose here to take a couple more breaths in this way. But the next time you breathe out, Slowly begin to walk your hands and your feet over to the right. Letting your body curve and drape into a soft rainbow shape. Allowing your arms to find a shape that feels friendly. I quite like to bend through my elbows holding on to opposite elbows or opposite wrists. Keeping the left side of your body really tethered to your mattress. Left heel, Left hip, Left shoulder. Heavy and grounded as you breathe here into the basket of your ribs. Every breath in, Expanding, Lengthening the left side of your body. And every out-breath, The chance to soften, To release, To melt into your mattress a little bit more. Softening the features of your face, Jaw and cheeks, Eyelids and tongue. Whenever you feel ready, It might be now or in a few more breaths time. Allowing your inhale to gently return you back to the middle, Finding your center, Pausing here. Notice any space or lengthening through the left side of your body. And as you're ready to explore this rainbow shape on the second side, Gently walking your hands and your feet over to the left, Any amount. Finding a friendly place for the arms and the hands to rest. Allowing the right side of your body to lengthen through the dance of your breath. Slackening any gripping or holding through the jaw. And allow the in-breath to gently return you to your center as you're ready. You might choose to bring your hands down by your sides or perhaps let them rest on the front of your body. The invitation to take one more conscious breath with me, Your breath in, And your spacious exhale. Rising into this new day, Perhaps your body a little more awake. I hope that the rest of this day is grounded and steady. Thank you so much for your practice.