Good morning,
My friends.
This is a movement meditation designed to help you welcome in the new day.
So I invite you to find a laying down position,
Just like you're going back into bed,
But not actually going back to sleep.
Let yourself lay on your back.
Move around a little bit,
Feel comfortable.
When you're ready,
Take one hand on your heart,
One hand on your belly,
Close your eyes.
Start to find a comfortable rhythm to your breath.
As you hold your heart in your belly,
Your area of love and strength.
Feel them rise and fall with each breath.
Let the rest of the body be passive.
As the breath actively moves into the chest.
And into the belly.
The eyes softly close,
The jaw relaxed.
Muscles on the face,
Just being gentle.
The legs heavy and restful,
The back body supported.
Holding the belly and the heart,
Continue to breathe comfortably.
And then let your breath become a little deeper.
Welcome in exhaling out of the mouth.
So inhale big through the nose.
Exhale long out of the mouth.
You start to find a little bit more energy through your breath.
A little bit more depth to it.
And take one more breath here.
And then open your eyes and stretch your arms backwards.
You're coming into a full body stretch.
Spread your fingers and toes,
Slightly tuck your chin.
Get really long through the back of the body as you reach fingertips and heels in opposite directions.
Natural rhythm to your breath.
You're focusing on all of the muscles waking up,
Getting that big stretch.
And maybe you stretch one side a little bit longer than the other,
So reaching the left heel,
Left fingertips a little bit longer,
And then relax.
And then do that the other way.
Any last movements here on your back,
Big stretching.
And then squeeze your knees in towards your chest.
Hands can come anywhere along the legs.
You're coming into a little ball.
And really the intention here is giving yourself a hug.
Good morning,
Potty.
Thank you.
Waking up with your body.
Squeeze everything in,
A little bit of love for ourselves.
And you can rock a little bit from hip bone to hip bone or the length of the spine.
The breath stays comfortable and relaxed.
And then you're going to roll to one side and just pause.
And our next stop is tabletop.
So roll all the way over,
Stacking wrists,
Elbows,
And shoulders,
Knees,
And hips.
If you need to grab a blanket for your knees or a cushion for your wrists,
Anything that feels good.
This is a waking up practice,
So nothing too strenuous,
But a nice little tabletop where you start to feel the length of the spine,
You start to feel the strength of the arms.
And this tabletop this morning is really meant to just welcome in some somatic movement.
So maybe just start to rock from side to side.
Now whatever that means to you,
It could mean you shift a little bit more into the right knee,
The right wrist,
And then you go the other way.
But any rocking that feels right for you.
And maybe the rocking is from side to side to begin,
But then it starts to be more forward and back.
And how does the breath feel here?
Does it feel good to welcome in some longer exhales?
Does it feel good to welcome in some longer inhales?
And now maybe start to roll around the chin,
The neck,
Making circles with your chin or rolling around your head.
Softening through your jaw.
The rocking can stay or pause.
You notice what the breath wants to do as you're focusing more on the neck,
Even getting into the shoulders.
Maybe a little bend of the elbows,
Letting the arms be a little bit more relaxed,
Kind of sinking your chest as you roll around your head.
And then maybe you start to get into the spine.
You can do a little cat-cow movement,
Arch and round,
Or maybe jump roping that spine,
Little spirals.
You can go in one direction and then the other,
Whatever feels lovely for your body.
So these are just some somatic waking up movements.
There's no prescription here.
There's no right or wrong.
And maybe as you exhale,
You start to sigh it out,
Letting some things release.
So slow inhale,
And then exhale,
Letting that go.
Maybe you start to wiggle through the hips or sink your hips back to your heels,
Our good old friend child's pose.
Maybe you go child's pose to tabletop.
Adding in any lovely movement along the way.
You can continue to sigh it out.
And you have a few more breaths here,
A few more moments to just move any way that your body is calling to you.
From your tabletop.
Maybe you want to reach an arm up and wiggle around a wrist.
Maybe you want to stretch a leg back and wiggle around an ankle.
Let yourself move with your body.
Explore how your body wants to feel.
And then when this feels complete,
You'll slowly make your way onto your feet.
So any way that you want to arrive into a standing position Take your time as you roll up to stand.
And then when you come to stand,
Have those feet under the hips.
So feet are hip distance apart.
Let's reach the arms to the sky.
And as you reach your arms up,
Can you relax your shoulders?
Can you slightly lift your chin looking up to the sky while still keeping the neck soft and jaw relaxed?
Take a deep breath here,
Big standing full body stretch.
And then bring your hands to your hips.
Now I want you to find this standing position where you feel like your own superhero.
You feel really confident.
You're standing really tall,
Really proud.
So in this own personal superhero stance,
Can you feel your strength?
Can you feel empowered in this moment,
In this next breath?
And let yourself stand here.
Let yourself breathe.
And to your own superhero.
Give it one more breath.
And then we're going to inhale,
Reach the arms up to the sky.
Take one more standing full body stretch.
And then start to bend your knees a little bit,
Bring your hands through heart center and then lower into a little forward fold with knees bent,
Arms reaching towards the shins,
Tucking your chin,
Lifting your tailbone to the sky as you bend your body in half.
Let's take a little bit more of somatic movement here.
So we were just standing really strong,
Really proud and superhero.
And now we're just gonna let ourselves be soft.
So maybe you want to do a little ragdoll and swing from side to side.
Maybe that rocking feels good again so you can shift into one side of the body and then the other from this bent knee forward fold.
Maybe you want to start to circle that chin again,
Making those figure eights with your chin or rolling around your head.
Maybe a little undulation of the spine.
So even though we're bowing the body in half,
You can kind of lengthen your spine around.
Arch and round or any other movements,
Those jump ropes,
Those spinal spirals.
Maybe you want to come into a little bit of a twist,
Keeping your knees bent,
Feet wide.
You can have one hand reach down to the ground as the other arm reaches up to the sky.
A little twist.
And then you can take that on the other side.
So this is some time for you to move again with your body.
Explore how your body wants to feel.
Be curious with those sensations.
Perhaps making some sounds with your breath,
Sighing it out,
Whatever else feels good.
And perhaps give yourself a little bit of a shake,
Flutter your lips.
Letting everything go.
And then at your own speed,
Come back to that superhero.
So reach the arms up,
Stand up tall.
Hands to hips.
Lift through your heart.
Press into your feet as the crown of the head reaches to the sky.
We're standing with pride,
With confidence.
Feeling your own strength,
Your own superhero.
Take a really long exhale in.
Gentle exhale out.
Really long exhale in.
Let it go.
On more Big Broth.
Relax.
One more moment here in your superhero.
Take an inhale,
Reach your arms up to the sky.
Take your exhale,
One hand on the heart,
One hand on the belly.
We're still standing tall.
Three breaths here,
Hand on the heart,
Hand on the belly,
Inhale.
And exhale.
2 more.
And then pausing here,
Holding your heart and your belly,
Your centers of love and strength.
And setting yourself an intention for this new day.
Thank you for joining me this morning to move to breathe and I hope you have an amazing rest of your day
