Turn off phone. Cell
Set timer 10 to 20 minutes.
Lie on your back. If
lower back pain is present, place a pillow under the knees or
on chair so thighs are vertical and calves are parallel to
floor. Thighs and
calves form a 90-
angle. Soften the shoulders toward the earth and away from the
Place hands and arms 8 to 12 inches away from the body.
Let the palms face the sky.
fingers to gently curl towards the sky.
Place feet and legs 2 to 3 feet apart and allow the feet to
gently part to the sides Allow the
to lengthen away from the head.
Soften the face, jaw, throat, and part the teeth.
Breathe normally and naturally through the nose.
Expand the belly
on each inhalation and
the ribs to expand to the sides.
On each exhalation
experience the fall of the tummy towards
the spine and earth.
Let the body sink deeper and deeper into the earth on the
exhalation. Soften every inch of the
into the ground. Allow
every cell of the body to soften into the earth.
If anything pulls your awareness from your body sinking
into the earth, acknowledge the
mind and gently bring your awareness back to softening your body
into the earth.
When the timer/bell rings slide your feet toward your sit bones,
knees to the sky, take a few
Roll on your right side, soften the body into the earth and take a
few moments on your side in
you are ready use your arms and hands to push you up to seated
Allow the head, neck, and shoulders to stay soft and rise
last. Take a few moments
sit with awareness on the breath.
Allow your body to sink into the earth.