Good morning.
I'm gonna help you motivate to get out of bed with a little bit of movement.
Begin by taking in a deep breath that fills your low belly,
Mid-belly,
Through the heart and into the collarbones until you feel full.
And release all the way to the bottom,
Pause.
And then let your natural breath resume again.
You might already feel a little bit of motivation creeping into your system just from that deep breath.
Begin to wiggle your toes and your fingers and see if you can build up some movement that brings life to the wrists and ankles,
Circling them first clockwise and then counterclockwise.
Good.
We're gonna take another deep breath,
But we're gonna accompany that with a long stretch.
So on your next inhale,
Stretch your legs long,
Point your toes,
Reach your arms overhead,
Breathe deep arch your back,
And then let it go again,
Relax back into your bed.
All right.
From here,
Place your footprints on the bed.
Your knees will be bent.
They can still be under the covers.
And start letting the knees fall back and forth,
Side to side.
You might start slowly,
Like you're investigating the movement,
And then build up a little bit of speed with a steady pace.
And now slow it down just enough to let your knees come to center.
And as they become still,
Pull your right knee into the chest.
You can hold it with both hands or just put one hand over your knee and move it around.
And now release that leg and put your footprint on the mat and take the left knee in any way you'd like and move the leg around in the hip socket.
Good job,
And then release.
We'll bring focus to the upper body now.
Start by just wiggling your fingers and wrists again.
You might make a fist and release.
Do that a couple of times.
And without overthinking this,
Take your arms out from under the covers and breathe your arms up towards the ceiling.
And exhale them back down to the bed.
And every time you inhale,
Just reach your arms up.
It doesn't have to be in any specific way.
And exhale them back down.
And just start moving with the breath.
And again,
Don't overthink it.
If your arms move in a way that are different today than they do tomorrow,
That's fine.
Most important is just finding a little rhythm and movement.
In the arms,
A few more times.
Good job,
And then release.
You might already be feeling energized.
We're gonna roll to our right side in the fetal position.
So just make a few movements to get there.
And when you do get on your side,
We're not staying very long.
Let's let a few breaths pass by and push yourself up.
Seat yourself on the edge of the bed.
And now that you're upright,
Do a few neck rolls.
If you're going one way,
Go the other way now.
And now leveling your chin,
We're gonna twist our upper body.
Bring your right hand behind your back.
Place it on the bed for support.
And your left hand can go to the outer edge of your right thigh and push yourself into a rotation.
The spine is twisted.
You might gently look behind you over your shoulder and take about three breaths.
Feel yourself breathing here.
Inhale and exhale.
There's no rush.
And now release and head in the opposite direction with your left hand supporting you behind your back on the bed and your right hand on the outer edge of your left thigh.
Once you found your twist,
Just take a few moments.
Breathe,
Feel the churning in your body as you inhale and exhale.
Good work.
And then turn back to center.
If you'd like,
You could draw your palms in front of the heart.
Feel your thumbs against your chest.
This is bringing the left and right energy together in center,
Preparing your energy for the day,
For a nice balanced day.
If you'd like,
You can say any affirmations,
Take the sound of Om,
Or simply breathe in deep,
Feel the fullness of your lungs,
And then release to the bottom.
Feeling that pause.
And then allow the breath to resume as it does,
Belly relaxed,
Releasing your hands,
Blinking your eyes open,
And bring the hint of a smile to your face,
If not a full smile,
And see if that affects the way your heart feels,
The area around your chest.
Just bring a sense of lightness and faith that today can offer you many good things if you look for them.
They might be small,
But they're there.
A delicious meal,
A nice chat with a friend,
A hug from a child,
Some affection from your pet,
Your cat,
Your dog,
Whatever pets are around the house,
The view of a sunrise,
Or it could just be that feeling that you know you get to go to bed again at the end of the day.
There's nothing wrong with that.
Thank you for entrusting me with some of your morning,
And remember,
You've got this.
