When we have a difficult day ahead of us,
It can feel impossible to start that day,
To get out of bed.
We kind of just wake up and want to shut down.
It's like everything in us is trying to protect us by shutting down.
If we don't start the day,
The difficult part can't happen,
Right?
Except we know that's not usually true.
Maybe the difficult moment can be postponed for a while,
But it's usually there eventually.
The only thing that changes is how prepared we are to meet that difficult moment.
And the first step is getting out of bed.
So let's get out of bed,
But let's slowly work up to it.
You deserve care and ease in this process.
Step 1.
Breathe.
Hopefully you're already breathing.
Start to notice the cadence of your breaths.
Is your breathing rapid or restricted as you process that shock of chemicals that accompany thoughts of your difficult day?
Let's work with that.
See if you can match my breaths.
It's okay if the length of my breaths feels out of reach for now.
No judgment here.
Just see how your body responds when you give it the opportunity to meet these cues.
Breathe in with me.
Breathe out with me.
Breathe in and out.
In and out.
Step 2.
Move in the bed.
Breathing in the calm,
Smooth cadence you were able to work up to just now.
Wherever you are with it,
That's exactly the right place for you to be.
Now let's add some gentle movement.
If your movement is restricted right now,
Please modify these suggestions however you need to.
You also always have the option to visualize yourself doing the movements.
You'll still get great benefits.
Lie flat on your back if you can.
Relax as much as possible.
Remember to breathe.
Starting at the top of your head,
Slowly rock your head side to side.
To one side,
Back to center,
To the other side.
Do each side one more time at your own speed.
Now if your head is resting on the pillows,
Slowly bring your head up like you're going to touch your chin to your chest.
Let your shoulders keep resting down on the bed.
And relax your head back down.
Do that one more time at your own speed.
Gently stretch your arms down by your sides.
Not straining,
Just like there's a small thread pulling your fingers to the foot of the bed.
Now slowly bring your right ear down to your right shoulder.
And back to center.
Left ear down to your left shoulder.
And back to center.
And one more time,
Each side at your own speed.
If your hands are palms down on the bed,
Gently twist them so that they're facing up.
Hands down,
Palms up,
Down.
Moving down the body,
Slowly bend your right knee so that,
If possible,
The sole of your right foot is resting flat on the bed.
And slowly bring the left knee up to match,
So that you're resting in a supported position with both feet flat on the bed.
Breathe.
Breathe.
You might notice that this new position gives your lower back a little room to expand and relax.
Now explore some gentle movement here for a few moments.
I leave it up to you exactly what movement you do,
But go ahead and start exploring as I'm talking.
You might choose to slowly tick your knees or windshield wiper your legs from side to side.
You can bring the soles of your feet together and open your knees out into a butterfly.
You can bring one calf up across the other thigh,
Just right above your knee,
And open up your top leg into a figure four,
Little piriformis stretch.
If you do this one,
Go ahead and do it on the other side as well.
After you've explored some movement there,
Go ahead and cross one leg over the other and do some gentle ankle circles.
Just getting your ankles ready to support you as you move through the day.
Now go ahead and bring your legs back out long and point your toes and flex your toes.
Point and flex,
Point and flex.
If it feels good,
Go ahead and yawn into one big,
Long,
Full body stretch.
Being careful of any joint or muscle issues as much as you can,
Reach,
Reach,
Reach,
Reaching for that bravery to start that day.
The bravery that you already have,
You're just unlocking and relax and breathe.
Step three,
Actually get out of bed.
And now for the hardest part,
Except it's actually the easiest part because you've just spent this whole time preparing your body and mind to face the challenges this day will bring.
Now all you have to do is scoot yourself to the edge of your bed,
Gently place your feet on the floor,
Give them some thanks for carrying you through all the difficult things you've already survived,
And bend forward from your newly relaxed hips,
Imagining a brilliant string of light attached to the top of your head,
And let that string guide you up to standing and realize that you've made it out of bed.
You did it,
You're amazing,
And you're ready to step toward this difficult day with peace and power.
