Sit tall and proud of who you are.
You can choose to close your eyes or keep your gaze soft.
Imagine your body as a giant lemon.
You will squeeze and relax your muscles to make refreshing glass of lemonade.
Let's begin with the bottom of your body.
Curl your toes and squeeze the muscles of your feet as tight as you can.
Hold that for one,
Two,
Three and let the squeeze go.
Now squeeze the muscles of your legs as if your muscles are hugging your bones.
Really squeeze strongly.
Hold that for one,
Two,
Three.
Let that go.
Notice how you feel when there's no muscle tension.
Next,
Pull your belly into your body as if the lemon is inside your belly.
Hold that for one,
Two,
Three.
Now let that go.
Next,
Make your hands into fists as if the lemons are in your fist.
Make the muscles of your arms strong.
Maybe lift your shoulders to your ears,
Your whole upper body,
Really squeezing the lemon juice out.
Hold that for one,
Two,
Three.
Let that go.
Lastly,
Squeeze all the muscles of your face as if you just fit into the lemon.
So,
Lips together,
Eyes squeezed tightly.
Hold face tight for one,
Two,
Three.
Soften your face.
Take a deep breath in and a deep breath out,
Letting any leftover tension leave your body.
We often hold on to tension and we don't even know it.
You can do this type of exercise anytime you notice any tension in your body,
Like when we feel angry or frustrated.
Check in with your whole body right now and notice how it feels.
Can you name one sensation you notice?
Now name one emotion that you feel.
Take one last deep breath in and out.
