Hello,
Thank you for joining me.
This gentle stretch and breath meditation can be done either sitting or standing.
Choose the option that feels best to you right now.
Try to have a good amount of space around you so that you can freely move your arms.
And let's take just a moment to be still.
Notice the surface that is either under your feet or under your bottom and just feel it and connect to it for a moment.
And gently place both hands on your stomach as you inhale deeply and exhale all the way out.
And just stay here for a few breaths.
And allowing your breathing to eventually find a natural comfortable rhythm.
Loosen any tension that you may be holding in your face and in your throat.
Drop your shoulders away from your ears.
Allow your body to relax and just be at ease.
And now raise your arms over your head with a long inhalation.
Hold for a count of two.
And slowly bring your arms down to your sides as you exhale fully.
And let's do this again.
Inhale as your arms come up over your head or as high as you comfortably can bring them.
And hold for a count of two.
And bring your arms down slowly as you exhale completely.
Next we are going to gently move our head from side to side.
Slowly,
Gently.
Make sure your shoulders are down and your posture is tall.
And bring your head to the center now.
And take a nice slow inhalation.
And a nice full exhale.
Next time on your inhale,
Bring your head slowly to the right.
And exhale and bring your head back to the center.
And now to the other side.
Inhale as your head goes to the left.
Gently,
Slowly.
Hold.
And exhale slowly as you bring your head back to center.
Now let's just stay in this position for a few breaths.
Relaxing your body.
Relaxing your face muscles.
Next we are going to do some shoulder shrugs.
On each inhalation we will bring our shoulders to your ears.
And on your exhale slowly drop your shoulders down.
And do this at a slow yet deliberate pace.
I'm going to be quiet now as you do this on your own for about five breaths.
Inhaling with your shoulders coming up.
Exhaling,
Shoulders fall down.
And now we are going to do wrist rotations.
As you rotate your wrists in one direction,
Inhale slowly.
And as you exhale,
Rotate your wrists in the opposite direction.
And repeat this for about five breaths.
Always go at your own pace.
And now we are going to do our ankles in the same way that we did the wrists.
Now if you are standing,
See if there is something you can hold on to,
The wall or a chair.
And do one ankle at a time.
Again,
Rotate your ankles in one direction as you slowly inhale.
And then rotate in the other direction as you exhale.
Doing this for about five breaths.
And now I want you to shake out your arms.
Shake,
Shake,
Shake.
Shake,
Shake,
Shake.
Shake out your legs.
Again,
If you are standing,
Do one leg at a time.
Shake,
Shake,
Shake.
If you are sitting,
Go ahead and shake your arms and legs together.
Get your head involved a little bit.
Get your back and your chest and your stomach involved.
Shake,
Shake,
Shake.
Shake any remaining tension or tightness.
Just right away from your body.
Right out of your body.
Shake it all off.
And now let's take another nice deep inhale.
And a nice full,
Complete exhale.
One last inhale.
And as you do,
As you bring your breath in,
Think of something that you are grateful for today.
Hold for a moment.
Exhale fully out.
