Good morning.
Welcome to this morning practice.
Let's begin by gently arriving just as you are,
Inviting in a sense of calm,
Presence and awareness as we ease into this day.
Find a comfortable seat in your chair and let's both feet rest firmly on the ground.
I want you to just notice that feeling,
That connection to the earth beneath you and then allow your hands to rest softly on your thighs and now begin to notice the support of the chair beneath you,
Holding you and grounding you.
Now connecting with your breath.
Let your body soften and your spine gently rise tall and aligned as if the crown of your head is lifting towards the sky while your foundation stays rooted.
If it feels comfortable for you,
I'm going to invite you to let your eyes close or just simply soften your gaze.
Connect with your breath.
Notice the inhale and the exhale.
Breathing in and out through the nose,
Gently drawing your awareness inward.
Take a moment to invite in an intention.
Perhaps it's a word,
A feeling or a quality you'd like to bring into this day.
Now,
Let's begin to awaken the body through some gentle movement.
On an inhale,
Reach your hands overhead,
Stretching long through both sides of your body and then as you exhale,
Slowly draw your hands down to your heart center.
We'll do that again.
On an inhale,
Arms float up with ease and exhale,
Hands return to heart center,
Allowing the shoulders to soften.
Now inhale and reach up once more and take your right hand,
Hold your left wrist and gently bend to the right,
Stretching into that whole left side body.
Breathe into this space you're creating.
Come back to center,
Arms reaching tall and then switch sides.
Left hand holds the right wrist and slight bend to the left,
Breathing into the right side of the body and then on an inhale,
Back to center.
Reach the arms up high once more and exhale,
Returning your hands back to your heart center.
Now I'm going to invite you to interlace your fingers.
Press the palms out and away from you.
Feel the stretch through the hands,
The wrist,
Your forearms.
Just breathe into this sensation,
Staying soft in your shoulders.
Then gently release and bring your hands back to rest on your thighs.
Now let's bring some movement into the shoulders.
Taking an inhale,
Lift the shoulders up towards the ears and as you exhale,
Let them drop down with a gentle sigh.
Again,
Inhale,
Shoulders lift and exhale,
Release.
One more time,
Inhale the shoulders up and then exhale,
Let them fall,
Letting go of any lingering tension.
Now gently tilt your right ear towards your right shoulder,
Breathing into the left side of the neck.
You can relax the jaw,
The face,
The breath,
And then gently bring your head back to center.
Now let the left ear fall towards the left shoulder and breathing into the right side.
Soft and easy.
Returning back to center and gently lower your chin down towards your chest,
Just allowing the weight of the head.
Stretch the back of the neck and just breathe here.
When you're ready,
Slowly lift the head,
Returning back to a tall,
Straight spine.
Now take a moment to feel the ground beneath your feet,
The support of the chair beneath you,
And the lift of your spine rooted and rising.
Notice the breath moving through you,
The body gently awakened,
And the mind is calm and clear.
Place one hand on your heart and one hand on your belly,
If that feels comfortable.
Take a deep breath in and slowly exhale.
And then,
Repeating silently or aloud,
I am grounded,
I am supported,
I am ready to move through this day with ease and intention.
Let this affirmation settle in your body and in your breath.
When you feel ready,
Gently open up your eyes,
Bringing this quiet strength and presence with you into the rest of your day.
