Welcome.
This practice is designed to be a transition from whatever you were doing before this moment into a focused state of physical and mental readiness.
Keep your eyes open with a soft gaze or let them close.
Find an alert,
Athletic posture.
Sit up tall.
Feel the ground beneath your feet.
We are here to build a foundation for the movement to come.
Bring your awareness inside your physical body.
Treat this like a mental warm-up,
Scanning from the ground up.
You Feel your feet.
Notice the exact points of contact with the Earth.
Lock into that stability.
Bring attention to your core.
Locate your center of gravity.
Feel the steadiness held in your midsection.
Open your chest and shoulders.
Roll your shoulders back slightly,
Creating more space for your lungs to expand.
Soften your jaw and your face.
Release any tension there,
Saving that energy for your physical effort.
Acknowledge any pre-workout adrenaline or anticipation.
Think of it as stored energy waiting to be released.
Now let's channel that energy by bringing structure to the breath.
We'll use a steady,
Rhythmic,
One-to-one cadence.
Inhaling for 4 seconds.
And exhaling for 4 seconds.
Empty your lungs completely.
Let's begin.
Inhale,
Filling your belly,
The chest,
Three,
Four.
Exhale,
Clearing all the air out.
Inhale,
Priming the muscles.
Three,
Four.
Exhale,
Releasing distractions.
Three,
Four.
Inhale,
Pulling your focus into this moment.
Three,
Four,
Five.
Exhale,
Feeling the body steady and responsive.
Three,
Four.
Keep going for a few more cycles on your own.
And flow.
Outflow.
Let it act like a metronome,
Establishing your pace before you even start moving.
Now let the counting go,
But keep the deep steady physical rhythm.
Your mind and body are synchronized.
Dialed in and ready.
Slowly open your eyes.
Take this rhythm and this focused intent straight into your first movement.
