Micro Practice - Return To The Now

This is a short practice focused on using breath and movement to get you from your head and into your body. Micro practices are great for anyone who is short of time and struggling to practice. These can be used at any time or any place and can fit any schedule.

Transcript

This is a micro practice for people who are struggling to live in the now,

To be present and to be clear.

So begin by standing up,

Feet gently rooted into the floor,

Bring a soft bend to the knees,

Allow the jaw to soften.

Keep your arms relaxed by your side.

Take a slow and gentle breath in through the nose,

While simultaneously lifting your hands up to the sky.

Pause when you reach the top.

Exhale through the mouth and allow your arms to fall.

Breathing in,

We raise our arms and our hands to the sky.

Pausing when you reach the top.

Exhaling through the mouth and allowing your arms to fall down by your side.

Keeping everything nice and soft,

Nice and relaxed.

Continue again as you breathe in,

Reaching your arms up to the sky,

Nice and softly,

Nice and slowly.

Pausing when you reach the top.

Exhaling through the mouth and allowing everything just to fall back down.

Keep flowing with this gentle pace as you take a breath in,

Breathing in all the way to the top.

Exhale,

Let it go.

Creating this skiing like motion with your arms.

Few more rounds,

Breathing in,

Raise your hands all the way to the top.

Keep breathing,

Keep breathing.

Pause,

Exhale,

Let it all go.

So we're going to go for the last round now.

So just take a super slow breath in,

All the way up to the top.

Holding your hands all the way up,

Pausing at the top.

Pausing,

Pausing,

Pausing.

Exhale,

Relax.

Exhaling through the mouth and letting the arms and hands fall.

Stand up straight and tall and allow yourself to feel any sensations that you might be experiencing.

Just notice the rhythm of your breathing.

Notice the beat of your heart.

Keep everything nice and relaxed.

Thank you for joining this practice.

You can return to this practice any time you need.

This is great if you're short on time and need a reset or a boost.