Welcome to this introduction to a really simple morning routine.
In my experience how we start our day really matters.
My morning practice is the most important part of my day and if I miss it for any reason I notice it makes a big difference in how my day pans out.
So often we jump straight out of bed into our day and onto our phones or computers without taking any time to check in with ourselves and ease into our day gently.
If possible I recommend doing this routine first thing in the morning before you turn any of your technology on.
I understand that life is busy and fitting a morning routine in might feel impossible especially if you're a parent or have a demanding job.
However even taking just a few minutes for this practice before your day begins can make a huge difference.
So I've created three tracks in different lengths depending on how much time you have.
I've found it to be much more beneficial to practice a little regularly than it is to do a longer practice just once a week for example.
My morning routine pays me back the time I spend on it.
My day flows more smoothly and I'm more productive when I need to be.
I've created these recordings so that you're not alone.
I'm here to support and motivate you every day.
I encourage you to stick with it.
The greatest changes and healing come from consistency and commitment.
There are four parts to this practice.
Stretch,
Shake,
Sigh and stillness.
The routine is designed to be calming and soothing for your nervous system and will help you move into your day in a regulated way.
The stretching part can be done on the floor,
Standing up or a combination of the two.
There are no set instructions and no right or wrong way to move.
The guidance is to simply feel your body deeply,
Let it lead and follow whatever movement feels good.
I encourage you to move really slowly for the stretching part.
We do the shaking standing up,
Feet firmly on the ground about a shoulder width apart.
We gently bounce at the knees,
Shoulders relaxed,
Arms and pelvis loose.
Shaking is a really good fast way to release stress and negative energy from your body.
As you shake get a sense that everything you don't need is dropping away from your body and into the earth.
If you have any issues with your knees or other injuries please adapt the practice as you need to.
We then move on to the sigh.
Here we take a few deep breaths in followed by a long audible sigh out.
The sound of your body sighing sends a signal to your nervous system that it's safe for your body to be at rest.
Let your body make as much sound as you're able to in your space and let your out breaths go right to the end.
Lastly we spend a few minutes resting in stillness.
The most important thing about this routine is that it's a time to feel yourself deeply and be fully embodied.
So often our practices become just another chore that we do in a rote,
Absent way.
But the invitation here is to be fully present in your body and to feel whatever sensations or emotions arise without having to figure any of it out with your mind.
If you do find yourself drifting off at any time just come right back to whatever you're feeling in the moment without any judgment.
I recommend doing this routine every morning.
However it can also be done at any other time of the day.
So I've created a fourth track for this purpose.
I'd love to know how you get on and hear any feedback about the difference this practice makes to your day.
So please do let me know in the reviews.
I look forward to spending your mornings with you and I hope this practice serves you well.
Much love,
Amanda.
