Stretches
- Arms Crossing Forward
- Arms straight out front
- Alternate crossing
- Close eyes
- Open eyes right when arms cross
- Arms Crossing Side
- Arms out to side, palms out
- Alternate crossing in front of chest
- Close eyes
- Open eyes right when arms cross
- Should Rolls
- Close eyes
- Open right when shoulders are at highest
- Neck Rolls
- Side Twists
- Moving Side Twists
- After a while just open eyes when facing the side
- Leg Stretch
- Place foot on chair, table or against chair leg
- Breath deep
- Slightly bend forward with back straight
- Repeat with other leg
- Criss Cross Legs
- Sit in chair
- Legs out straight, toes pointed
- Alternate crossing legs
- Close eyes
- Open right when legs cross
Breathing
10 In Breath
- Take 10 short inhalations (should fill your lungs completely)
- Hold your breath and squeeze
- One long breath out
- Repeat
10 Out Breath
- Take one long full breath in
- Do 10 short exhalations (should completely empty breath from body)
- Hold breath out and squeeze
- Repeat
Holding Your Breath
- Take a long breath in
- Take 2 more short breaths to completely fill body with air
- Hold as long as possible. 30 seconds min / 1+ minute is great!
Meditation
Today we did a thought and emotion observing meditation. Watch as thoughts and emotions arise. As they arise watch them, send a prayer of peace and love and let it go. This helps obtain an “observer” role.