Find a seated position,
Sitting at the edge of a chair that provides a firm support beneath you.
Have your heels underneath your knees,
Causing your legs to bend at a 90 degree angle.
You can also be seated on the floor,
And you can be standing.
Begin by breathing through your nose,
And pressing through your feet,
Lifting the arches in your feet.
Reach the tip of the tailbone toward the center of the earth.
Feel anchored.
Expand the back of your heart.
Let the inhale help you to make space.
Expand the back of your skull.
Find the crown of your head.
Take your fingers,
Spread them wide,
And begin to rub your scalp.
Use your index fingers,
Middle fingers,
And ring fingers at the back of your skull to make circles.
Change direction of the circles.
Now massage and stroke the sides of the neck.
Pay close attention to the space underneath the earlobes.
Next,
Let your fingers split around the base of your ears,
And then stroke down.
Follow the pathway of your lymph nodes,
Stroking down underneath the jaw,
Down the side of the neck,
Toward the center of the collarbones.
Stroke the collarbones,
Stroking downward,
Moving stagnation downward.
Begin again at your ears,
Underneath the earlobes,
Down the sides of the neck,
Toward the center of the collarbones.
Rest your hands on your legs.
Take your fingers to the center of your forehead at your hairline,
And draw along the side of the hairline,
Down toward the sides of your ears.
Come back to the center of the forehead at the hairline,
And stroke your fingers down the side of the hairline,
The side of the ears.
Underneath the ears,
Down the side of the neck,
To the collarbones.
Stroke the collarbones downward.
Come to the bridge of your nose with your fingers,
Just gently pressing,
Stroking,
Moving stagnation out from the center of the bridge of your nose to the cheekbones,
Out the side toward the temples,
Down the sides of the ears,
And come back to the center of the nose.
Begin again,
Stroking outward toward the cheekbones,
Toward the side of the head.
The side of the ears,
Now down the side of the neck,
And to the center of the collarbones.
Small,
Gentle strokes,
Creating heat and friction,
And take your fingers to the center of your chin,
And move along your jawline.
Go up toward the base of the earlobe,
And then stroke down the sides of the neck,
And then move to the side of your armpit,
The side of your chest.
One last time,
Fingertips to the center of the chin,
Stroke along the jawline,
Underneath the earlobe,
Down the sides of your neck,
Moving to the front of the collarbones,
And then moving to the side of the chest by the armpit,
Down the side of the chest,
Down the side ribs.
Rest your hands on your thighs.
Notice your breath.
Breathe through your nose.
Breathe on.
