Good morning and welcome to this beautiful new day.
Just take a moment to feel the softness of your bed,
The warmth of your body and the peacefulness that surrounds you.
As you lie here,
Give yourself permission to wake up gently,
To connect with the energy of the morning and to prepare your mind and body for the possibilities of the day ahead.
Every stretch,
Every breath is a chance to welcome joy,
Gratitude and renewal.
Let's begin this day with intention,
Moving mindfully as we awaken to all the beauty waiting for us.
So let's start by just reaching your arms over your head,
Extending your legs long and pointing your toes.
Stretch from your fingertips to your toes,
Feeling your body elongate and open up to your day.
Take a deep breath in through your nose,
Hold for a moment and then exhale slowly,
Relaxing into the stretch.
Feel your body expand with each inhale.
And as you exhale,
Release the stretch,
Allowing yourself to soften.
Now gently bring one knee towards your chest,
Holding it with both hands.
Keep your other leg relaxed on the bed.
Inhale deeply and as you exhale,
Pull the knee closer to your chest.
Feel the release in your lower back and hips.
Hold here for a few breaths.
Then switch legs and repeat.
Gently bring one knee towards your chest,
Holding it with both hands.
Keep your other leg relaxed on the bed.
Inhale deeply and as you exhale,
Pull the knee closer to your chest.
Feel the release in your lower back and hips.
Hold for a few breaths.
Now let go,
Let your legs relax back down onto the bed.
Good.
Now bring the soles of your feet together,
Allowing your knees to gently fall to the sides in a butterfly position.
Rest your hands on your belly or by your sides.
Inhale deeply,
Feeling your belly rise.
Exhale letting your hips soften and open naturally.
Stay here for a few breaths,
Enjoying the gentle stretch for your inner thighs and hips while remaining relaxed under your bed covers.
When you're ready,
Release the pose and allow your legs to return.
Now with your knees bent and feet flat on the bed,
Gently move through a cat-cow motion.
As you inhale,
Gently arch your lower back slightly,
Lifting your belly.
And as you exhale,
Press your lower back into the bed,
Tucking your pelvis in slightly.
Follow the rhythm of your breath,
Inhaling as you arch,
Exhaling as you flatten.
Continue for two more breaths.
Feel your spine awaken with each movement.
And once more,
Inhale,
Arch your lower back slightly.
And as you exhale,
Press your lower back into your bed.
Now let's engage in a gentle wiper movement to release any tightness in your lower back and hips.
With your knees still bent and feet flat,
Slowly sway your knees from side to side like windshield wipers.
Move with your breath,
Inhale as your knees come back to the center and exhale as they gently lower to the side.
Move slowly swaying your knees from side to side with each breath.
Feel the soothing stretch through your hips and lower spine.
Once more,
Move with your breath,
Inhale as your knees come back to center,
Exhale as they gently lower to the side.
Inhale,
Bring the knees back to center and exhale as they gently lower to the other side.
Come back to center.
You're doing really well.
Just hug your knees into your chest and gently rock side to side,
Massaging your lower spine.
Just gently rock side to side.
If it feels good,
You can roll up to a seated position and then back down again a few times.
But it's fine just to gently rock side to side,
Giving your lower spine a gentle massage.
Let your breath flow naturally,
Easing your body into this gentle rhythm.
Beautiful.
Now with your next inhale,
Bring your knees to your chest,
Pause and as you exhale softly and gently,
Raise your forehead to your knees,
Just going slowly and just as far as is comfortable for you.
Release and repeat.
On your next inhale,
Bring your knees to your chest,
Pause and as you exhale softly and gently,
Raise your forehead to your knees,
Just going slowly.
Repeat and feel your neck softening with each breath,
Nice and gentle and slow.
Now when you're ready,
Release the pose and allow your legs to return to the bed.
Now gently close your eyes and rest your hands on your knees or by your side.
Take a deep breath in for a count of four,
Hold for four and exhale slowly for a count of six.
Take a deep breath in for a count of four,
One,
Two,
Three,
Four,
Hold for four,
One,
Two,
Three,
Four and exhale slowly for a count of six,
Five,
Four,
Three,
Two,
One.
Now as you hold your breath,
Slowly move your chin to your shoulder,
Hold for a count of four and as you release slowly,
Bring your chin back to centre for a count of six.
Breathe in for a count of four,
One,
Two,
Three,
Four.
Now move your chin to your other shoulder,
Hold for a count of four,
One,
Two,
Three,
Four and as you exhale for a count of six,
Bring your chin back to the centre.
Repeat this cycle a few times,
Feeling the energy of the breath filling your body,
Your neck softening and relaxing with each breath and gentle movement.
Now just focus on your breath,
Become still and as you breathe silently or out loud say,
Today is a new beginning,
I greet the day with energy,
Peace and gratitude.
Visualise your day unfolding with positivity as you finish this energising breath and gentle stretch routine.
So now just lie comfortably,
Arms by your sides,
Take several slow deep breaths,
Inhaling peace and relaxation and exhaling any tension.
Just let your body melt into the bed.
As you relax there,
Know that you've created a beautiful,
Gentle space for yourself to embrace the day with grace and energy.
Carry the calm and ease from this morning routine with you,
Knowing today is full of possibilities.
You are capable,
You are strong and the world is ready to receive the light you bring.
Take a deep breath and as you rise,
Step into this beautiful day with gratitude and confidence.
It's going to be a wonderful day.
Thank yourself for taking this time,
For taking time for your self-care,
For your well-being.
Namaste,
My friend.
