Hi,
This is Dr.
Kimberly.
Thank you so much for downloading the three-day reset.
And I wanted to use this time to help you.
Give you a little bit instructions on the morning activity,
The Phoenix rising activity.
My suggestions for you are to listen to the general format that I have of this sequence.
And then from there,
As you work with yourself and maybe your voice,
To possibly think of maybe recording.
Or setting a timer so that.
You allow yourself a minimum.
Of maybe five minutes for each of the sections.
And.
Then allow that fifth one,
That meditation to be as long as you like.
So typically what would happen and I'm just going to give you a little bit of an outline for this.
Well,
You would move into part one,
And part one is that breathing and movement.
And the purpose of part one is to really prepare yourself and prepare your body.
To get into your body to develop this sort of insight.
So we will start with your heart rate.
Getting your heart rate increased.
And then that allows you to really feel what's happening in your body.
And then from there we would move into about I'd say maybe seven to 10 minutes.
Again,
You can set these different numbers for what you would like.
Maybe you want to start with five minutes and then progress from there.
The next phase would be getting into a posture for yourself.
Maybe a posture that's your least favorite.
Yoga pose to hold into,
To hold.
And what you're doing here is you're just allowing yourself to feel what the edge is of that pose.
And then from that edge,
Just allow yourself to soften.
And you begin that process of looking into your body to see what's happening and then what's going to start from there.
What insights are you gaining?
If you're uncomfortable with a yoga pose,
What you can do in this third phase as well is maybe just clench your hands really tight.
And you feel what that edge is,
Like what's that strong point that's a little bit too much.
And then gradually allow yourself to soften from that edge.
And again,
You can give yourself about seven to 10 minutes in this pose.
You can also do maybe one or two poses.
It doesn't have to be one pose that you're staying in.
But the purpose is really find that place that's a little bit of discomfort.
That we consider to be the edge.
From there,
The step three is then you want to move into a supported yoga pose.
Or again,
As I mentioned,
If you're using your hands sort of clenched,
Then maybe you then take a seat in a chair and just maybe relax your hands so that you've gone from that edge,
Which is the step two.
But then still being in touch with your body,
But just allowing it to have a little bit of support.
If you're in a yoga pose,
Maybe you've done a back bend or some sort of heart opener for the first part of this.
And then a supportive pose may be like a child's pose or maybe somewhat of a modified relaxation pose.
And you would want to allow yourself again a few minutes in this pose as well.
From this supported pose,
You would begin a little bit of the meditation process.
And that takes you into these phases five and six.
And in phases five and six,
And this is something that you might want to record.
Is to ask yourself.
What's coming up for me now?
What is.
Happening in my body.
What messages am I getting from my body?
Also,
When you begin this practice,
You might want to think of maybe a concern or something that you're processing to start with.
And you begin that so that you're then at.
Directing your body or more so asking your body that,
You know,
Letting your body know that this is what I really want to hopefully focus on.
Again,
We're not going to force anything.
So maybe you're saying,
Oh,
You know what I want to think about.
My interactions with Peter.
And then maybe when you're sitting in that meditation,
Maybe something else comes up and that's okay to just allow that to come up and allow that to be there.
After you get the wisdom from your body,
You then move into the journaling phase.
And from the journaling phase,
You then want to think of.
What action will I take today?
You know,
What am I getting from this insight?
And then what will be my first step.
What's gonna be the action that I'm going to take.
So what we're going to do now is just I'm going to talk you through just a little sampler.
Of what this may look like.
Bear with me.
I'm not sure how the sound is,
But this is just a little sampling of how things would go.
So I want you to begin.
If it's comfortable for you,
Allow yourself to stand.
And if that's uncomfortable,
Just allow yourself to assume a nice seated position.
And I want you to just take a few moments to simply check in with the body.
There's no need to alter or change anything.
Just want you to notice Perhaps noticing how you're breathing.
If you're standing,
How your body,
How your feet are touching the floor.
If you're seated,
How your bottom is touching the seat.
Noticing that sense of support that you have.
As you focus on your breathing,
Just allow that breath to come in through the nose.
And out through the mouth.
As you're breathing,
Allow the abdominal area to expand as you inhale.
And relax and release as you exhale.
Just allowing yourself to breathe.
To help you deepen that breath,
Bring your arms down by the sides.
And as you inhale,
Lift the arms to the chest level.
And then another inhale,
Lengthen the arms out to the side to a T position.
And another inhale,
Bring the arms above the head,
Palms facing each other.
And as you exhale,
Lower the arms back down to your sides.
So a nice three-part breathing.
Inhale,
Lengthen and lift the arms to the chest.
Inhale,
Lengthen the arms out to the side,
A nice T position.
Rotate the palms,
Bring the hands overhead.
And exhale.
Lowering the arms down.
And on your own timing,
Just allow yourself a few deep three-part breaths.
Moving into the body.
Connecting the breath with movement.
And on your next inhalation,
Just allow the arms to lengthen and lift all the way above the head.
And as you exhale,
I want you to bend your legs and drop the head,
Drop the arms.
And then lift back up.
So as if you're doing nice swings with the arms and with the body.
And exhale,
Swing everything down.
And come back up.
So we call these bucket swings,
So just swing.
Exhale as you go down.
And inhale back up.
Thanks.
In a row.
Exhale.
Yeah,
Yeah.
Let's do a few more of these to really think about generating that energy through the body.
Maybe you feel your heartbeat beginning to accelerate a little bit more.
Keep breathing,
Keep bending.
Good.
And the next time that you come up,
Simply allow your arms to go back down by the sides.
And as we keep that heartbeat going,
Simply allow the legs to march in place.
And as you march in place,
Maybe move the arms back and forth.
And from here,
Let's have a nice little jog in place.
Again,
The purpose of this is really to get that heartbeat going.
If you're unable to stand,
Maybe simply moving your arms up and down above the head.
So again,
It's just simply to get the heartbeat going.
So whatever you need here.
Getting that heartbeat moving,
Heartbeat elevated.
Few more seconds here.
And gradually allow yourself to come to a nice standing position.
And from the standing position,
Just simply place your hand on your heart.
Feeling the heartbeat.
Beginning to connect with your breath.
Connecting with the body.
And from here,
Just allow yourself to go to a seated position.
It can be in the chair,
In the floor,
It doesn't matter.
And what we're going to do now is we're simply going to move to the next phase by just with the hands.
So taking your hands and really Early in the fingers in towards your palm.
And squeezing this nice and tightly.
And throughout all of this,
It's okay if you allow yourself to close your eyes.
You want to squeeze till there's a point of Intensity like you can't go anymore.
Finding that edge.
Stay here at this edge for a few moments.
Just noticing what happens.
When you resist the temptation to flee.
And if that edge is a 10.
Gradually allow yourself to ease back to about a nine.
Stay here.
And again,
Listen for any wisdom in the body.
Noticing what happens when you're close to the edge.
And then allow that nine to soften to about an eight.
Just checking and listening to the wisdom of the body.
And then allow yourself to soften that pose.
Just really relax.
Relaxing the fingers.
And perhaps placing your hands on your lap.
Being aware of the sensations in the body.
With these sensations.
Asking your body for wisdom.
Just noticing.
Thinking of any messages,
Any directions.
Coming from this moment of stillness.
The embracing.
Noticing what's happening now.
And noticing what insights.
You receive from this.
Activity.
And when you're ready.
Only when you're ready.
Slowly allow yourself to open your eyes.
And from this experience.
Gently move into a position where you can allow yourself to journal.
Journaling suggestions are.
Wood in sight.
Came from my body in that moment.
And then how might you apply that insight?
To your life today.
When you stop the recording,
Just allow yourself to journal.
And then move on when you're ready to your next activity for the day.
