Hi,
I'm Jen Dufour,
And I'm so glad you're here.
This practice is an offering from my signature teaching library,
Created to support you in feeling more at home in your body and your life.
Let's get started.
Take a moment to settle in.
Get comfortable,
Get cozy.
If you're in bed still,
Even better.
Grab some blankets,
Grab your robe,
Pillows,
And just surround yourself with comfort.
Lay down,
Something comfortable with your legs.
Maybe the legs are extended.
Maybe you have your knees bent with your feet together and your knees opening up.
Find a place where you feel fully supported,
Comfortable,
At ease.
Close your eyes and take notice of how you feel this morning.
Did you have any dreams that you can remember?
Or how does your body feel?
Now before shifting your thoughts to what you have to do today,
What your day looks like,
I want you to direct your thoughts at how you'd like to feel today.
What's the first thing that comes to mind?
I want to feel good.
That's a great place to start.
Now think about something,
One thing,
Very specifically,
One thing that makes you feel good.
Sit with how it makes you feel.
Allow that feeling to just permeate throughout your body.
Now take a deep breath in through your nose.
Notice all the areas of your body being touched by oxygen,
This fresh breath and energy you're inviting into your body.
Exhale slowly.
Perhaps you open your mouth as you release this air.
Take a couple more breaths just like that.
As you breathe in,
Imagine you're breathing in fresh start to your day,
Fresh positive energy,
Fresh intention.
And as you exhale,
Breathing out any lingering feelings of tension in your body,
Fear or doubt in your mind,
Just removing what you don't need from your body,
Creating space for all the positive,
Wonderful things that are about to enter your life in this one day.
A couple more breaths just like that,
Keeping fresh on your mind how you want to feel.
Now,
Visualize this feeling that starts from inside of you.
Imagine this feeling moving you throughout your day in the ways that you interact with people around you,
Strangers or loved ones,
In the ways that you approach the work you have ahead of you today,
And your overall attitude.
Visualize your day,
How you want it to go,
How you want it to feel.
Now that we've created our intention for the day,
Let's add some movement to our body.
Start to wake our body up and prepare it for the day ahead of us.
We'll begin by bringing the knees into your chest.
Stay under your blankets if you can.
Wrap your arms around your shins or your knees and give yourself a big hug.
Allow your knees to fall to the right,
Taking a gentle spinal twist.
Reach your left arm out beside you,
Grounding down through the left shoulder.
Let's take a deep breath in through your nose.
Hold your breath in at the top.
Exhale,
Slowly release the breath out.
Take another breath in through the nose,
Filling up,
Creating space.
Exhale,
Slowly release the breath,
Releasing tension in the back,
The hips.
Good.
Now,
Draw your knees back up through center.
Give them a squeeze and let them fall to the left.
Reach your right arm out by your side,
Grounding down through the right shoulder.
Let's breathe together.
Take a breath in.
Fill up.
Hold your breath in at the top.
Relax your face and your jaw.
Exhale,
Slowly release the breath,
Releasing tension,
Letting go.
One more breath like that.
Inhale deeply through your nose.
Hold the breath in.
Exhale,
Slowly release,
Release.
Now,
Take your knees back through center.
Give them one last squeeze.
And now we'll transition up to seated.
Allow your legs to hang off the side of the bed.
Keep your seat on the edge of your bed.
Sit up tall.
Allow your eyes to blink open,
Taking in the space,
Reacquainting yourself with life outside.
Take a deep breath in.
Let's sweep the arms up.
Reach them up real tall.
Interlace your fingers.
Maybe flip your palms to face up.
Draw the arms back.
Maybe allow the head to fall back,
Looking up at the ceiling.
And then allow the head to drop down,
Bringing your chin towards your chest.
Bring your head back through the center.
And on an exhale,
Slowly release the arms down.
Resting your hands in your lap comfortably,
Take some circles with your head,
Real gentle.
Couple big circles in one direction.
Couple big circles in the other direction.
Now,
Repeat after me.
I am strong.
I am capable.
I am worthy.
I've got this.
Thank you for sharing your practice with me today.
Be gentle with yourself,
And I'll see you soon.
