Think meditation is hard?
Do me a favor.
Take a slow,
Deep breath in.
And now breathe out.
Congratulations.
You just meditated.
Hi,
I'm Crystal Joukowsky,
And this is Breathe In,
Breathe Out,
A weekly mindfulness and meditation podcast for anyone ready to own their own shit and find a little peace while doing it.
Welcome back to Breathe In,
Breathe Out.
I'm Crystal Joukowsky,
And I'm excited about today.
I have wanted to do a meditation,
If you will,
For waking up.
It's more of a morning routine,
An opportunity to kind of stretch and wake up every little part of your body before you get out of bed.
Or maybe you want to do this after you get out of bed and you're just standing up.
However you want to do it,
Make it your own and delight in waking up every bit of you.
So you're going to start,
As always,
Taking that deep cleansing breath in through the nose and out through the mouth.
You should do it again.
I just want you to scrunch your toes.
Scrunch your toes and your feet,
Arch your feet,
Just get them all.
And then expand them and stretch them out.
And then do that again.
Breathe in and scrunch them nice and tight.
And then stretch them out because it feels so good.
And one more time,
Scrunch your toes really tight and then stretch them out.
Now we're going to move up to our ankles.
Just kind of roll them,
Go one direction,
Rolling,
Waking things up as you breathe.
Let's go the other way.
Keep breathing and you roll your feet,
Your ankles the other way.
I want you to contract your calves.
Just tighten those calves a little bit.
Maybe you bend your knees a little to get those in there and then release them.
And let's contract them again.
Oh,
It feels so good.
Before you let go.
And one more time,
Just tighten those calves up before you release.
And move up your body to your quads,
Those powerful legs.
Let's tighten those quads while you breathe in and out.
And breathe in again,
Nice and deep and tighten those quads,
Those thighs.
Release.
And one more time,
Tighten those quads while you breathe in.
And then out as you release.
Now we're going to tighten our butt.
Squeeze it while you breathe in and out.
Release.
Do that again,
Breathe in and tighten those glutes.
And out.
One more time.
Breathe in and tighten those glutes.
And release.
We're going to move up a little more our bellies.
Maybe when you tighten your belly,
You want to do a tiny little crunch.
Just get that nice and tight.
And then release.
And breathe in again.
Tighten that belly up.
And out.
And one more.
Breathe in.
And out.
Now do a little arch on your lower back.
Do a little stretch back there.
Tighten it up a little while you take a deep breath in.
And let it go.
Tighten that up again.
Stretch the lower back.
Get it all happy.
And breathe out.
One more.
Tighten that lower back.
Get a nice little arch stretch in there.
And let go.
We're going to move up to your mid-back.
Your shoulder blades.
Pull them together.
Stretch really good.
And then release.
Let's tighten that up again.
That mid-back.
And then release.
One more.
And let go.
Now let's pull our shoulders all the way up to our ears.
Nice and tight.
And let go.
Relax and release as you exhale.
Then you do it again.
Pull those shoulders up before you let go.
And one more.
Lift those shoulders up.
Stretch them a little.
Tighten them up.
And let go.
Let's go to our hands.
Let's clench those hands into fists and roll our wrists as we breathe in.
And out.
Release those hands.
Stretch the fingers out.
Breathe in again and clench those hands.
Roll the wrists any way you want.
Just get them moving a little bit.
For you exhale and stretch those fingers out again.
And then one more time.
Tighten those fists and roll those wrists.
In and out.
Now tense your forearms.
Forearms and your biceps.
And then one more.
One more.
Just tighten up.
Before you let go.
Now we're up to our neck.
We're going to roll that side to side.
Maybe you're sitting up now.
Roll your head.
Turn it.
Just feel into the stretch,
The movement.
Feels so good.
Take a deep breath.
We're going to open our jaw.
Move it side to side.
Feel those muscles shift and stretch.
Now you take a deep breath.
And then scrunch all your face together.
Make the angriest,
Scrunchy face you can make.
Tighten up all those muscles.
And then exhale.
Maybe you want to rub your face with your hands.
Feel all of the tingly muscles underneath that skin.
Those muscles that help you express your thoughts and your feelings and your emotions.
And then take one more big,
Fabulous stretch all the way.
Lift your arms up.
Stretch your back.
Stretch your body.
It feels so good to wake up and be moving.
Take a great deep breath.
And I hope you have a fabulous day.
I hope this moment of self-care and healing brought you some hope and peace.
I'm Crystal Joukowsky on Instagram,
Facebook and YouTube,
And I hope you check us out and follow along for more content coming soon.
I look forward to being with you again here on Breathe In,
Breathe Out.
Until next time,
Take care.
