Good morning.
Thank you for clicking play and taking this moment to show up for yourself.
My name is Heidi Sherwin,
And I'm so happy you're here.
This short practice is an invitation to arrive in your body and step into the day with mindfulness,
Care,
And a steady presence.
There's no need to rush,
Just a few moments to begin with intention.
Find a comfortable position,
Standing,
Seated,
Or lying down.
Let your body settle into the ground beneath you.
Eyes can close gently or keep them open with a soft gaze.
Welcome to generous breaths.
Easy full breath in,
Long gentle breath out.
Inhale comfortably full.
Exhale,
Releasing it all out.
Wonderful.
As your breath recalibrates,
Gently watch the flow and feel its rhythm.
No need to control it or rush it.
Just notice the inhale arriving and the exhale releasing.
Inhale.
Exhale.
Let it flow.
Now bring awareness to your feet,
Your legs,
And sense how they are supported,
Grounded.
Tap into any amount of feeling stable and rooted.
Let attention move up through the legs,
Through the hips,
And your lower back.
Notice any sensations here and invite a little ease,
A little fluidity as you begin your day.
Bring awareness to your belly and chest.
Feel a movement of breath gently in this area.
Perhaps sensing a quiet openness in the heart space.
A willingness to meet the day as it comes.
Nothing to perfect as you navigate your day through your compass.
A compass with heart and mindfulness.
Now notice your shoulders.
Perhaps offer a few shoulder circles forward and back.
Roll off any tightness,
Tension.
Soften into it and welcome more fluidity,
Less rigidity.
Releasing your shoulder circles,
Bring attention down the arms.
Notice sensation as it flows into the hands and into your fingers.
Go ahead and give them a wiggle if you want.
You might imagine your hands preparing for the day.
What are you going to create?
Care for,
Connect to.
Now bring awareness up to your neck and face.
Soften the jaw and sweep your tongue around the teeth a few times.
Settle your tongue and sense your ears,
Cheeks.
Nose.
The space between the eyes.
Notice your forehead.
Imagine softening your story lines across the brow.
Sense the crown of your head.
Feeling tall,
Wake,
Present for this day.
Take a moment to sense the body as a whole.
Top of your head to the soles of your feet.
Front body,
Back body,
Center to periphery.
Breathing,
Balance,
Present.
As you step into your day,
You might carry this gentle reminder with you.
You don't have to do everything at once.
You're allowed to move forward with care,
Curiosity,
And wonder.
Welcome one more easy breath in.
And a soft breath out.
When you're ready,
Open your eyes if they were closed.
And gently transition into your morning.
Thank you for listening,
And may easy presence be with you all day.
