Good morning,
My friend.
This is Aaron Hill.
Welcome to the 5M Musical Breathing Meditation and Body Scan.
We're going to do our part to make it a lovely day by relieving tension and stress from head to toe using the power of our breath,
Our focus,
And our imagination.
So when you're ready,
Go ahead and make yourself more comfortable and rest your hands on your belly.
If it's comfortable,
Put your legs in butterfly pose like this,
Or Indian style,
Or just keep them straight.
And just start to notice the natural rise and fall of your belly as you feel the breath moving through your body.
Take a moment to observe,
Feel,
And be grateful for this.
We're going to take five deep belly breaths,
Inhaling through the nose and expanding our belly like a balloon,
And exhaling through the mouth and retracting our belly towards our spine.
All right,
Here we go.
Follow my lead to the beat like this,
And breathe in,
Two,
Three,
Four,
Hold your breath,
Two,
Three,
Four,
Let it out,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Breathe in,
Two,
Three,
Four,
Hold your breath,
Two,
Three,
Four,
Let it out,
Two,
Three,
Four,
Five,
Six,
Seven.
Good job.
Breathe in,
Two,
Three,
Four,
Hold your breath,
Two,
Three,
Four,
Long exhale.
Breathe it out,
And you can sigh to let out the stress.
Again,
Breathe in,
Two,
Three,
Four,
Hold your breath,
Two,
Three,
Four,
Let it out,
Two,
Three,
Four.
Good.
Here we go.
Five for five in.
Breathe in,
Two,
Three,
Four,
Hold it,
Two,
Three,
Four,
Long exhale.
Good job.
Now,
From here,
Go ahead and place your attention at the top of your head and notice if you feel any sensations there,
Warmness,
Coolness,
Tension,
Or anything.
From now on,
I want you to imagine that your exhales can go to that part of the body that we're focusing on,
And relax as much as you can.
Now,
Go ahead.
Take another deep breath in,
Let it out,
And relax the top of your head.
Now,
Bring your attention down to the front of your face,
Your forehead,
Eyebrows,
Nose,
And mouth.
Go ahead.
Breathe in deeply,
Let it out,
Relax the whole front of your face.
Good.
Now,
Take your attention to the back of your head.
Believe it or not,
This is where we hold headaches and heartaches,
So go ahead.
Breathe in,
Long exhale.
Breathe it out.
Good.
I'm having you to side so you can vibrate deeply and allow the stress to come out.
Now,
Take your attention down to your neck and shoulders.
First,
Relax your shoulders down away from your ears and check in with your chest,
Your upper back,
And your arms adjacent to that.
We're going to treat this like one hemisphere of the body,
So go ahead.
Take a deep breath in,
Long exhale.
Side deeply,
Let it out.
Relax the whole top part of your body.
Now,
Take your attention down to your belly,
Your lower back,
And your arms adjacent to that.
Breathe in,
Long exhale,
Let it out.
And you can also clench and release your hands and do some wrist circles as well,
Back and forth.
You can also crack your knuckles as you see me doing here.
Now,
Take your attention down to your hips,
Your pelvis,
Your thighs,
Your glutes.
Sometimes this is where we're clenching and not realizing it,
So go ahead.
Take a deep breath in,
Let it out,
And relax your entire pelvis.
Now,
We're almost done.
You should be feeling the relief.
Take your attention down to your shins,
Your calves,
Your ankles,
And your feet.
Go ahead.
Breathe in,
Let it out,
And you can clench and release your toes as well and do some ankle circles.
Do this back and forth.
This helps to prevent injury.
Now,
In these last moments,
We're going to do a full body stretch from head to toe,
So take your hands and clasp them together.
Push them out above your head like this,
And take your feet and point them if you're able to.
Follow me with the beat.
Breathe in,
Two,
Three,
Four,
Hold it,
Two,
Three,
Four,
Let it out,
Long exhale,
Relieving the last bit of tension throughout your body.
Breathe in,
Two,
Three,
Four,
Hold it,
Two,
Three,
Four,
Let it out,
Long exhale from head to toe.
One more for the road,
And breathe in,
Two,
Three,
Four,
Hold it,
Two,
Three,
Four,
Let it all out.
Push it all out.
Get the last bit out.
Good job doing your part to start a lovely day.
I'm so proud of you,
And this is going to help you so much.
It's the best way to start your morning no matter what,
Especially if you only have five minutes.
High five,
You 5M-er.
All right,
Let's move from here to movement and continue with our 5M morning method,
Putting ourselves and our self-care first and our intentions for a lovely day.
