Good morning sunshine and welcome to your in-bed mindfulness practice.
This morning routine can help you stop that morning overwhelm,
Procrastination and maybe even negativity.
It will create space for our self-awareness,
Give us much more energy to help us be more effective,
Make actual choices how we want to feel today,
What we want to accomplish to be more productive,
Healthier and positive.
Would you like to wake up feeling like fresh winter mountain breeze and not depend on coffee?
It's possible.
Sounds good?
Let's begin.
As I'm waking up,
I'm beginning my self-awareness practice.
Every one of our actions and decisions today will affect the way we feel physically,
Emotionally,
Mentally and will create a little bit more alignment with the way we want to see the world and the way we are.
Creating this simple waking up routine will give you the opportunity to choose what you're going to be focused on today,
How you're going to feel,
How you're going to be caring yourself throughout your day and what you're going to do for your own well-being.
I love this quote by Viktor Frankl.
Everything can be taken from a man but one thing,
The last of the human's freedoms,
To choose one's attitude in any given set of circumstances,
To choose one's own way.
It's time for me to connect with myself.
I take an inhale,
I know I'm inhaling and as I exhale,
I know I am exhaling.
Here I am.
Who am I?
I am a soul on this human experience,
Waking up into my day,
Ready to learn all the lessons that will be presented to me.
I will try to do my very best today.
I have this incredible body that I would love to feel really good in.
As I'm waking up,
I want to feel my body.
How does it feel today?
Let's remove the pillow from underneath of us and stretch it out.
Extend your arms overhead,
Point your toes,
Reach your toes.
How does my neck feel today?
Turn my head side to side.
How does my back feel today on my feet?
Let's bend our knees and press the feet into the bed.
Feel your feet.
If they're tired,
Maybe they need a little bit more rest.
Let's think about this incredible body that we're just walking up to.
What is it made of?
What does it need?
It's made of approximately 65% of water and 5% of minerals and vitamins.
5% of our body weight,
Calcium,
Potassium,
Selenium,
Vitamins like K,
A,
B,
C,
D that are needed for my body to synthesize and work properly.
5% of my body weight.
So knowing that,
I will make sure to drink two glasses of water as I wake up and will eat today a plentiful amount of fruit and vegetables to replenish those pounds of minerals and vitamins that all come in different colors.
This incredible animal body is also made of bones and muscles that need to be moved and strengthened every day to keep replenishing themselves in order for us to truly reach our full potential for health,
Energy,
And vitality.
Starting our wake up with the simple spinal twist can help our body prevent spinal neck and shoulder deterioration and pain.
I'm bringing my knees towards my belly,
Remove the blankey,
And then stretch my knees to the left side to get tension out of my shoulders.
Move your knees to the left side for a deep spinal twist to release congestion from the sleep.
Roll your head side to side.
Notice how do your shoulders feel today.
In the twist massage your neck a little bit.
See how that feels.
Roll your wrist in circles,
Open your mouth,
Squeeze your eyes.
How does it feel to be here in my body?
Now,
Let's think about our elegant defense,
Our immune system,
So important as we start our day.
What makes our immune system?
Our immune system is our defense and our recycling,
Which is done with the lean fluid and our digestive system.
Health of our stomach and all of our pipes is responsible for 80% of the strength of our immune system.
80% of the strength of our immune system,
Our defense system,
Is in our gut.
What can we do every day to make sure that our stomach,
Our digestion system works properly?
Another part of our immune system is a lean fluid that runs across our body constantly removing the pathogens and all of our dead cells.
In order for that lean fluid to flow,
We have to move,
We have to exercise,
We have to create some kind of flow,
Circulation in order for our lean fluid that carries and removes all the pathogens and our own dead cells out of our system.
So knowing that,
What will I do today?
How will I exercise today to make sure that this incredible vehicle has the amount of movement,
Exercise that it needs to stay happy?
An interesting fact that no matter how healthy we eat,
How much we exercise,
If we are under a lot of mental stress,
If we cannot catch up with the projects,
We feel overwhelmed,
It does not matter.
Our immune system will not be working properly because when our mind is triggered with stress,
The hormones of stress shut down our digestion and our immune system does not work 100%.
And that is why it's even more important to begin our day with the practices that reduce our stress and keep all of our magical systems working well.
If I notice right now that I'm a little bit tired,
Still fatigued,
I have not slept well enough or just not enough,
I'll make sure to do breath work for better sleep tonight.
And I will start this spinal twist,
This wake up routine with a breathing exercise.
And I will do it on both sides of this twist.
The breathing exercise that we'll do will give us the energy,
The fuel that our brain needs to feel sharp like a mountain winter breeze.
We will inhale three times,
Inhale,
Inhale,
Inhale and exhale once.
What we'll be using for the inhale is our lower six ribs where our diaphragm is attached to.
So try to sharply inhale,
Sounds like that.
And sharply exhale once.
And as you sharply exhale,
You press your belly in.
And we'll do it for one minute.
Move your head in a comfortable space.
Inhale inhale inhale,
Exhale.
Inhale inhale inhale,
Exhale.
Feel your belly vibrating,
Your eyes are relaxed.
Keep going.
Wonderful.
Move my knees towards the center and drop them to the other side.
Stretch my shoulders wide,
Arms wide.
Move my head side to side.
Find the center for my head and let's do it again for one more minute on the other side.
Listen to my exercise.
Well done!
And lastly,
I love thinking about what seeds do I want to nurture in my life?
What intentions will I bring up into my day?
What kind of energy do I want to have throughout the day?
What do I want to give attention to?
Because the way I am,
What I say,
How I act affect my inner world and the world around me.
So let's take a moment and choose how we want to feel right now.
The way we begin our day is so important.
Our mindset,
Intention setting help us feel better and accomplish more.
Gratitude practice is one of the best ways to get your heart into that beautiful space.
Think of something you're grateful for.
And then something that inspires you,
Maybe it's a person,
Maybe somebody who shows you love,
Somebody that makes you smile.
Pull up on the feeling of gratitude,
Inspiration,
Love as you start your day.
Let's get that body of yours out of the bed.
Sit up,
Bring your feet onto the ground,
Lift your arms over your head,
Stretch,
Stretch,
Stretch.
Lift side to side,
Inhale and exhale,
Release.
Time to get up,
Drink two glasses of water and start a beautiful,
Healthy day.
Grateful for you and so very proud of you taking good care of what you have been given as a gift.
Remember that healing is application of love and care to all the places that hurt.
Sending you love,
Peace and health from one and only San Francisco.
Until next time!
