Morning smile,
Stretching in bed series number one.
Good morning.
Welcome to your morning stretch.
A time for you to connect to your breath,
Open your body and release your mind.
Feel free to engage in this practice with your eyes open or closed.
Inhaling and exhaling through your nose,
Taking in fresh oxygen and letting go what doesn't serve the day.
Remove your covers,
As well as any pillows behind you.
Let's get started.
Lie flat on your back and bring your legs out long.
Bring your arms overhead and grab opposite elbow.
Lie here and breathe.
Inhale through your nose.
And exhale through your nose.
Release the tension in your body with every breath.
Keeping your arms overhead,
Begin to lean your head Shoulders.
And elbows to your right.
Continue to use your breath,
Inhaling.
And exhaling through the nose.
Feeling the stretch in the left side body.
Begin to bring your feet over to the same side as your head and arms.
Perhaps cross your left ankle over your right ankle or lie your feet next to each other.
Letting your body become the shape of a morning smile.
Letting the smile come to your face as well.
Gently bring your shoulder blades down your back and continue to breathe.
And exhale in.
Take a deep long inhale and bring your body back to center.
Exhale,
Release.
Bring your knees into your chest.
Wrap your arms around your shins or behind your thighs.
And gently rock side to side,
Massaging your lower back on the bed.
Beautiful.
Stay connected to your breath,
Inhaling.
And exhaling.
Prepare for the opposite side of your body.
Start to stretch your legs out long on the bed and bring your arms back overhead.
This time grab opposite elbow.
Keeping your arms overhead,
Inhale,
And bring your head,
Neck,
Shoulders,
And elbows off to the left.
And exhale.
Breathe here and begin to feel the stretch in the right side of your body.
Inhale.
And exhale.
Begin to bring your feet towards the same side as the bed as your head and arms,
Possibly crossing your right ankle over your left,
Becoming a morning smile.
And smile.
Breathe,
Inhale and exhale.
Take a long,
Deep inhale,
Coming back to center.
And exhale release.
Bring your knees into your chest and rock gently side to side.
Wonderful.
Lift your legs up in the air,
Either keeping a bend in your knee or straightening through your legs.
Softly find a place to rest your hands on the backs of your legs to help to support you.
Perhaps in the back of your thighs,
Or let your hands travel up the backs of your calves near your ankles.
Straighten your elbows while keeping your shoulder blades down your back on the bed Inhale.
.
.
And exhale.
Feeling the stretch in the back of your legs Begin to point and flex your feet as you breathe.
Inhale point,
Exhale flex,
Inhale point,
Exhale flex Bring your knees back into your chest,
Relax your legs,
And gently rock side to side,
Again massaging your lower back on the bed.
Taking a few breaths here.
Let your knees fall over to one side and use your hands to push yourself up into a comfortable cross-legged sitting position on the bed.
Feel free to offer yourself support with pillows behind you or sit against your headboard or wall.
When you are settled,
Inhale.
Smile.
And exhale.
Close your hands and create two fists and begin to gently tap your chest up and down,
Awakening your energy.
Hear my voice changing with the tapping This is great for energy.
This is great for vitality.
This is great for anxiety.
Even throughout your day,
If you're having some stress or anxiety,
This gentle tapping on your chest will help to calm you down.
Slow it down.
Inhale.
Releasing your hands,
Exhale.
Feel this shift in your energy.
Inhale.
And exhale.
Amazing.
Now you're going to get out of bed.
Choose which side works best for you.
Begin to move yourself towards the side of the bed and bring your closest leg off the bed and plant that foot on the floor.
Take a breath in and exhale it out.
Bring your opposite foot down on the floor.
Both feet are planted.
You're doing great.
Sit and breathe here,
Feeling the stability of the ground beneath your feet,
Feeling both feet flat on the floor.
Inhale and move your arms up overhead.
Grab one wrist with the opposite hand and exhale,
Leaning your body to the side of the holding hand.
Feel the stretch in your side body and shoulder.
Inhale to center and exhale as you switch sides,
Grabbing the opposite wrist.
Inhale and exhale.
Gently lean to the side of the holding hand,
Stretching the side body and shoulder.
Inhale.
And exhale.
Inhale back to center and exhale as you twist to the first side,
Letting your opposite hand land on your knee,
Looking over the same side shoulder.
Inhale.
.
.
And exhale.
Inhale back to center and exhale twisting to the other side.
Front hand to your knee.
Back hand behind you,
Looking over your shoulder.
Inhale.
And exhale.
Inhale back to center and exhale your hands by your side.
Breathing here and preparing to rise to a standing position.
Inhale as you stand up,
Using your hands to push you up,
And exhale,
Release the breath.
Inhale,
Lift your arms overhead and lean back to create a little backbend.
Smile,
Smile,
Smile.
And exhale,
Your hands together and down to your heart.
Let your arms relax by your side and bring your weight into your toes.
Begin to tap your heels,
Letting your heels tap the ground.
Let your arms and shoulders be loose,
Bounce,
Bounce.
Stimulate your body,
Loosen up,
Ensuring your blood and energy is flowing free.
Just bounce,
Bounce,
Bounce,
Let everything shake and move.
Releasing energy.
And begin to slow down.
Take a long,
Deep inhale as you raise your arms overhead.
Open your mouth and in one motion exhale through your mouth,
Letting your arms sweeten down and letting everything go with the smile.
Remember this feeling and keep this smile with you throughout the day.
Great job!
This awakened and alive feeling is available to you anytime you wish to come back and stretch with me.
I look forward to breathing with you again soon.
