Welcome to your morning mindful full body stretch and release.
This is your time to gently awaken,
Open and prepare for the day ahead.
Through simple standing stretches,
Mindful breathing and affirmations,
You'll release the stiffness,
Energise your body and centre your mind.
Let's begin by standing tall,
Ready to greet the day with clarity and strength.
Feet hip width apart,
Arms relaxed by your side,
Take a slow breath in through your nose and exhale gently through your mouth.
Again,
Inhale filling your belly and chest.
Exhale,
Softening your shoulders and jaw.
I welcome this day with strength and gratitude.
Let your right ear fall towards your right shoulder.
Extend your left arm long towards the earth,
Feeling the stretch along the side of your neck.
Breathe in deeply and out fully.
I release tension and invite ease into my body.
Now come back to centre and let your left ear fall towards your left shoulder.
Right arm reaches down,
Feel the openness across the side of your neck.
I soften,
I open,
I invite ease.
Standing tall,
Circle your shoulders back,
Up and down and around,
Big,
Slow,
Smooth circles.
Releasing stiffness,
Now change the direction,
Let the movement be soft,
Notice the subtle difference from side to side.
Now interlace your hands behind your back,
Press the knuckles down and open your chest.
Lift gently,
Breathing into your heart.
I open my heart to new possibilities.
Let's now do a side body stretch.
Inhale,
Sweep your right arm over your head,
Lengthening upwards.
Exhale,
Lean gently to the left.
Feel the rib cage opening the side of your body.
I create space for new energy to flow through me.
Come back to centre,
Inhale,
Lift the left arm overhead,
Exhale,
Lean to the right.
Breathe deeply into this opening.
I welcome expansion,
I welcome flow.
Standing up now,
Ready for a forward fold.
Hinge at the hips,
Folding forward,
Let your arms dangle,
Knees are soft,
Sway gently from side to side.
Imagine old weight falling away.
I let go of yesterday and I begin anew.
Now place your hands on your knees,
Lengthen your spine forward,
Crown reaches out,
Tailbone reaches back,
Arch your back,
Breathe in lengthen,
Breathe out stability.
I arise with clarity and focus.
Step your feet wide,
Fold forward,
Letting your head hang heavy,
Hands to the floor or your thighs,
Shift gently towards the right side,
Feel into the inner leg stretch,
I feel grounded,
Steady and rooted.
Now shift towards the left side,
Stretching the opposite inner leg,
Take a deep breath here,
I am strong,
Centred and balanced.
Now sway slowly side to side,
Releasing both hips.
I release what no longer serves me.
Now let's move into a standing lunge,
Step your right foot forward,
Back heel lifted,
Arms rising over your head,
Breathe into your strength here,
I step forward with courage and strength,
Every day my inner strength grows.
Now let's switch sides,
Left foot forward,
Back heel lifted,
Arms overhead,
Let yourself lengthen with every breath,
I move into this day with balance and ease.
Every day my inner strength grows.
Let's move into a standing twist,
Feet hip width apart,
Arms stretched out shoulder height,
Exhale twist to the right,
Gazing over your shoulder,
I release what no longer serves me.
Return to centre,
Now twist to the left,
Arms wide,
Gaze over your shoulder,
Breathe in deeply,
I welcome fresh energy and new perspectives.
Now let's do a standing back bend,
Place your hands in the small of your back,
On an inhale,
Lift your chest upwards,
Hips pressing gently forward,
Heart raising towards the sky,
I expand with openness and trust,
I let my heart shine,
Now return to standing tall,
Inhale,
Sweep your arms overhead,
Fingertips reaching high,
Maybe rise onto your toes,
Stretching through your entire body,
Breathe deeply here,
Feeling the energy move upwards,
I am strong,
Vibrant and ready for the day,
Slowly lower your arms,
Bringing your hands together at your heart,
Closing your eyes,
Take a final deep inhale,
And exhale fully,
Feel into your body,
Awake,
Open and aligned,
Ready for the day,
I begin this day grounded,
I begin this day clear,
I begin this day full of energy,
Give yourself some gratitude,
Welcoming yourself to this day.
Thank you for joining this class today,
Knowing you can do this every day,
Also I have an evening mindfulness stretch as well.
Blessings to you on your journey,
Namaste.
