Welcome.
Have a seat on a chair and move yourself forward so that you can plant your feet firmly on the ground.
We're going to start with the recharge exercise.
So crossing the right ankle over the left knee.
Squeeze the side of the right foot from your big toe to your heel.
Now sweep from your big toe to your heel,
Hand over hand along the arch of the foot.
Go from ankle to inner knee.
Sweep up from the inner knee to the outer hip.
From the outer hip up into the armpit.
And then from the armpit down to the lower rib,
Give the lower rib a tap and use your left hand to tap underneath your right side collarbone.
Place your right foot on the ground and cross your left ankle over your right knee.
Squeeze the side of the foot with both hands from your big toe to your heel,
Heel to big toe and back again to the heel.
Sweep hand over hand from your big toe to your ankle.
And now from your inner ankle bone to your inner knee.
From the inner knee to the outer hip.
From your outer hip to your armpit,
Hand over hand sweeping up the side and then tapping the bottom of the left side rib and under the right collarbone.
Deep breath in.
Release.
Both feet on the floor.
Let's rock the pelvis forward.
Let's tip the top of the ears back,
Opening the throat.
And now close your eyes.
Begin to deepen the breath.
Letting your exhale be longer than your inhale.
And feel the connection of your feet to the earth.
Feel as though you're growing roots down into the earth.
And as you take a deep breath in,
Allow your ribs to expand front to back,
Side to side,
Up and down.
And when you exhale,
Feel an energy going from the base of your skull down your spine through your tailbone and into the earth.
Feel that grounded energy when you exhale again going down the spine through the tailbone into the earth.
And at the same time,
Feel that groundedness into your feet.
As you inhale,
Allow your ribs to expand.
Begin to feel the ribs as though they're floating off the hips,
Away from your pelvis.
And the head is suspended above the ribs as though it's a balloon floating on the end of a string.
Feel your head gently pressing back as though it's pressing into the headrest of your car.
And now taking the flame down,
Let your arms rest by your side.
Turn your palms out.
And as you inhale,
Sweep your arms up and around so that your fingertips meet at the top of your head.
Arms stretched above,
Fingers pointing up,
Thumbs pointing down as though you're steepling your fingers.
And breathe out.
Take a deep breath in.
And as you exhale,
Just allow the tips of the thumbs to touch the top of your head.
Inhale and lift your hands straight up.
Keep your fingertips and thumb tips together.
And as you exhale,
Bring the tip of the thumb to your third eye between your eyebrows.
Inhale.
And as you exhale,
Bring your thumbs to the center of the heart space,
Center of the chest.
Breathe in.
And as you exhale,
Let your thumbs rest in your navel and point your fingers downward.
Take another deep breath in here.
Exhale and relax.
One more deep breath in here.
And exhale to relax.
Flattening the palms around your navel.
As you inhale,
Slide your fingers from your pubic bone to your bottom lip as though you're zipping yourself up.
And then exhale,
Place your hands at your navel again.
Inhale,
Zip up the front of the body.
And exhale to release.
And one last time.
And release.
Let your hands rest just on your thighs now with your eyes closed.
And take a moment to feel recharged and renewed.
Calm yet alert.
Our moving meditation is now complete.
Namaste.
