Bring your hands to your hips,
Shifting the weight to one foot.
Begin by circling through the ankle of the opposite foot.
Let the knee of the standing foot be soft.
And let's go the other way with our circle.
And replacing this foot on the earth,
Shifting the weight,
Raising the heel of the other foot,
Circling through the ankle.
And the other way.
And bringing the feet together,
Placing the hands above the knees,
Just bending the knees,
Circling through the knee joints.
And the other way.
And then stepping the feet shoulder width,
Taking some circles with the hips.
Breathing easy,
Relaxed breaths,
As easy and relaxed as they are able to be right now.
And the other way.
And even though we're moving through these joint rotations a little faster today,
Moving in a way that's not rushed.
Bringing the hands behind the head.
And move from the center of the ribcage.
So circling right there from the area of the heart.
Relaxing the whole body.
And changing directions.
And bringing hands back to the hips,
Letting the chin come towards the chest,
Nose towards the ceiling,
Back and forth.
Noticing the movement spreading now.
Alternating opening front and back body.
And coming to the center,
Taking one ear towards one shoulder.
And the other way.
Staying within a comfortable range of movement.
And from the center,
Looking towards the left,
Looking towards the right.
If it's comfortable for you,
Taking some full circles with your head.
If not,
You can continue to tilt your head front and back,
Side to side,
Looking left and right.
If you are circling,
Changing the direction now.
And coming to the center,
Releasing one arm down,
Taking shoulder rotations here.
Sensing how far through the body you can feel the movement,
Not just in the shoulder,
But opening the whole side body now.
And the other way.
Continuing to let the breath be easeful and relaxed.
And changing sides.
The other way.
Taking the arms out to the side,
Circling through the elbows.
And the other way.
And then taking hold of your fingers and circling through the wrists.
Inviting this movement to spread through your relaxed body.
Noticing it moving up the arms,
The shoulders,
The spine,
The pelvis.
Let's switch direction here.
Down the legs,
To the feet,
To your roots,
To where you connect to the earth from which you can rise rooted.
And releasing the arms down.
Softening the knees,
Maybe stepping the feet a little bit wider.
And letting the arms wrap around the body.
Feeling the interface of your feet and the earth.
Noticing how the feet can maybe help with this rotational movement.
Maybe a sense of gentle rolling of the inner and the outer edges of the feet.
And you might sigh on breath or sound.
Your sleeping night that you don't wish to bring with you into your day.
And then letting this movement softly find its close.
Coming back to stillness in the center.
Placing your awareness beneath the earth now,
In your roots,
Just below your feet.
Feeling yourself anchored.
Like there's a sinking into your roots.
And from those deep roots,
From that sinking,
The earth lifts you back up.
With the next inhale,
We'll invite the arms to rise overhead.
Fingertips pointing towards the sky.
Let there be a relaxation through all the tissues of the body,
Like the muscles and the connective tissue just hanging off the bones.
Be supported by the bones of the body that are supported by the earth.
Your roots still deeply rooted in the earth.
There's an ease to the rising through the bones.
Breathing steady,
Relaxed breaths.
And then releasing the arms down,
Back to the sides,
Back to neutral posture.
Feeling yourself rooted in the earth,
Yet rising tall towards the sky.
Without efforting.
The joints of the body still open.
Let the eyes be open,
Looking straight ahead with soft gaze.
And bringing the palms one over the other to the lower belly.
Letting the energy settle and store to nourish you through the rest of your day.
