Hi.
This is some movement and meditation to do before sitting at your desk to work.
Find a standing position that feels tall and confident to you.
Without changing it,
Notice your breath.
How do you feel today?
Where are you noticing sensations in your body?
And can you react to these sensations in a gentle way?
Take a deep inhale and a slow exhale.
On your next inhale,
Reach your hands up overhead and reach with your whole body towards the ceiling.
Reach a little higher if you can and with your hands still overhead,
Relax your body.
Take your left wrist with your right hand and reach over to the right.
Come back to center.
Switch hands and reach in the opposite direction.
Come back to center and release your wrists.
Reach up to the ceiling again and on your next exhale,
Bend at the hips coming over into forward fold with a generous bend in your knees.
Stay here for a couple of breaths.
Slowly roll back up one vertebrae at a time until you come to standing.
Place your hands on your hips.
Twist your torso to the left.
Come back to center and twist your torso to the right.
Come back to center and come back to your breath.
Close your eyes if you'd like to.
Where do you most notice the sensation of your inhales and your exhales?
Is it in your nostrils,
Your chest,
Your belly?
Take your attention to where you most notice the breath.
Notice each in-breath,
Where it starts and where it ends.
Notice the beginning and the ending of the out-breath.
If you find your mind wandering,
Maybe silently label your inhales and your exhales.
Take your hands to your heart.
Feel your chest move underneath your hands,
Up and down with your inhales and exhales.
Bring to mind something you're grateful for.
It could be your colleagues,
The security your job provides,
Or simply the feeling at the end of the workday.
Notice where you feel that gratitude.
Take that feeling and use it to show yourself some gratitude for taking care of your mind and your body today.
Take two deep breaths and open your eyes if they were closed.
Before you move into your work,
Take a moment to notice how you're feeling.
I'm grateful we're on this journey together.
Have a great day.
