Hi,
My name is Dorese and welcome to this morning practice designed to wake your body up and to move through the day feeling energized.
As you lie in bed,
Move to your back and stretch your arms overhead for a big full body stretch.
Sending your arms,
Your hands away from your feet and your feet stretching away from your hands and your arms.
Yawning the body open.
Then draw your knees into your chest.
Wrap your arms around your shins,
Rolling yourself into a little ball and giving yourself a hug.
Maybe your forehead moves towards the knees.
Then relax the head and the shoulders back down.
Hands move to the knees and begin to draw circles with your knees.
Doesn't matter which direction,
Just choose a direction.
Make about three to five big,
Mindful,
Intentional circles with your knees.
And when you're ready,
Switch directions.
Slow,
Intentional,
Purposeful movement.
Come back to center and then drop your knees to the right.
So your shoulders will remain grounded.
Knees dropping to the right for a spinal twist and be gentle.
The body is just waking up from its rest.
And as your knees drop to the right,
Gaze over your left shoulder.
Come back through center and switch sides.
The knees dropping to the left,
Shoulders grounded.
Gazing over the right fingertips,
Continuing to breathe deeply.
Slow,
Steady inhales and exhales.
Make your way back through center and come to a seated position,
Either in your bed or on the side of your bed.
Sitting with your spine tall,
Draw your chin to your chest and then your right ear to your right shoulder.
Moving through some neck circles,
Then your neck drops to the back,
Left ear to left shoulder and back down to the front.
Two more times to the right.
Steady,
Mindful movement.
Noticing any sensations without judgment.
Taking inventory of how our body is showing up this morning,
How we are arriving in this space.
And once you have completed those neck circles to the right for three sessions,
Three rounds,
Come back to center and repeat on the other side.
Three rounds to the left,
Dropping the left ear to the left shoulder,
To the back,
Right ear to right shoulder and down to the front.
Three times total on the left.
Head comes back to neutral,
Then interlace your fingers behind your back,
Pressing the palms together,
Drawing the shoulder blades in towards each other and lifting the knuckles away from your back,
Away from your bum.
It will stretch through the chest.
Good morning to the chest.
And then drop your chin to your chest.
Continuing to breathe and focusing your awareness on your breath.
Come back through center,
Release your arms and make your way to standing.
Sweep your arms overhead as if you are reaching up to touch the sun.
Maybe you interlace your fingers overhead or keep them separated.
And with your fingers,
Your arms reaching overhead,
Lean over to the right,
Sending the hips to the left.
Make your way back through center and lean to the left.
Hips go right,
Feeling a stretch down the side body.
Come back through center and soften through the knees and hinge forward.
Forward fold,
Making your way to the floor with your fingers,
Hinging at the hips,
Being as soft as possible,
Softening through the knees,
Relaxing through the jaw,
Letting the head and neck hang freely,
Cascading over your thighs and slowly rise up to standing,
Stacking each vertebrae upon each other,
Slowly rolling up,
Standing tall as if there's a string attached to your head,
Pulling you taller.
The shoulders relax and arms down by your side.
Express gratitude for being here,
For getting to experience another day.
Find joy in this moment and move through your day with gratitude and abundance.
