My name is Allison and welcome to this five-minute body stretch meditation.
Come to a standing position and bring your feet hip-width distance apart.
Turn the toes to face 12 o'clock and standing tall,
Shoulders stacked over hips,
Hips stacked over the ankles.
Bring a micro bend to your knees,
Reach your arms up overhead and clasp your hands together over your head,
Interlacing your third,
Fourth and pinky fingers,
Sending the pointer finger up to the sky.
Take a deep breath,
Inhale,
Lean to the right as you exhale.
Stay there and breathe in,
Lean a little bit deeper as you exhale to the right.
Breathe in,
Rooting down through both feet in the ground and on the exhale come back to center.
Breathe in at center,
Fingertips reaching up to the sky and lean to the left.
Stay there,
Take a big breath in,
Lean to the left as you breathe out.
Big breath in here,
Stay and exhale.
Come back to center,
Breathe in and now bring your hands down by your side and fold forward,
Feet hip-width distance apart and bend your knees here.
Bend your knees as much as you need and bring the weight forward into the balls of your feet.
Now shift the weight back into the heels.
Do that again,
Shift the weight forward into the balls of your feet,
Feel your toes press into the ground and now leaning back into the heels.
Now you find that spot where the four corners of your feet are pressing into the ground.
Your hands here are on your shins or on the floor,
Whatever is comfortable for you.
Shake your head out,
Yes.
Shake your head out,
No.
And now we'll roll up to stand,
One vertebrae at a time.
Let your head come up last.
When you come to stand,
Roll your shoulders up,
Back and down but knit your ribs in,
The upper ribs,
Knit them in,
Hug them in and the head comes up last.
Bring your hands to your hips,
Feel your feet grounded into the earth and your hands on your hips here are a symbol of your groundedness and your willingness and your presence here in this moment right now.
Close the eyes if that feels good or keep the eyes open looking at one physical point.
How does it feel to just be here standing in this moment?
This moment is all you have.
Notice the breath,
Notice the breath in through the nose,
Notice the exhale.
Where are you feeling the breath in your body right now?
And there's no right or wrong place,
Just noticing your greatness right here.
And as we come to a close,
Just sending yourself gratitude.
Maybe even place your right hand to your heart and your left hand on top and press down on your heart to feel.
Feel yourself standing here,
Sending yourself gratitude for giving yourself this moment.
Thank you for practicing with me.
Have a good day.
