Enjoy..…

• Lay down on the floor.
• Straighten up
• Start to take a deep and slow breath and at the same time, stretch both legs by pointing  your toes forwards.
• Hold for a few moments.
• Exhale and let go.
• With your next inhale, stretch your legs by curling your toes towards yourself.
• Hold for a moment.
• Exhale and let go.

• Lift up your head and look to see if your spine is straight on the floor and see that your spine, neck and head are aligned.
• Gently push your shoulders against the floor, and see that both shoulders rest on the floor equally.
• Lift up your arms and gently put them down again.
• Carefully lift up your head and slowly put it down again.
• Loosen up
• As you breathe slowly and smoothly, start to loosen up and relax your muscles.
• Send your attention and your breaths towards your muscles and loosen up and release any tensions and tightness felt in your muscles:

• Start from your feet, sense the muscles in your feet, loosen up and relax them.
• Continue the same way for,
• lower legs, thighs
• abdomen, chest
• lower back, shoulders, upper arms, lower arms, hands
• front of the neck, back of the neck
• face

Get ready

• Close your eyes and keep them closed.
• Continue to breathe gently and smoothly for a minute or so, paying attention to the flow of your breaths. Continue this until your breaths become uniform.
• Begin breathing slowly and deeply, breathing in through your nose and out through your mouth.
• Let your muscles relax.
• Breathe slowly and deeply.
• Now spread your arms and legs to the sides.
• Let your palms be turned upwards towards the ceiling.
• Let your mouth fall open naturally.
• Drop all your weigh to the floor.
• With every breath that you take, relax your body even more and let go.
• Let’s start
• Stretch both arms up over your head, locking your hands together; place your arms on the floor over your head. Your palms are turned outward and the backs of your hands are towards your head.
• Now start to inhale deeply and at the same time stretch your arms upwards and start to push your heels downwards, so that your entire body is stretched upwards and downwards at the same time.
• Exhale and relax.
• Repeat the stretch once more.
• This time as you inhale start to stretch and curve your body to the left as if you are extending the right side of your rib cage.
• Here your arms are stretched to the left and your legs are stretched to the left while still pushing down with your heels, at the same time. Now your body forms a curve or a crescent.
• Exhale and relax.
• Repeat for the other side, stretching and curving your body towards your right.
• Now inhale and start to bring your arms down and place them on the floor by your sides.
• Let go of your body and let it fall heavy against the floor.
• Continue to breathe slowly and deeply.
• Notice the flow of your breaths and listen to the sound of your breaths.
• Follow the air that you breathe in, from the tip of your nose all the way inside your nostrils and towards your lungs.
• Notice your rib cage expanding.
• As you exhale, notice your rib cage falling gently and follow the air all the way through your mouth. Sense the air touching inside of your mouth, over your tongue and your lips.
• Listen to the sounds of your breaths.
• After a few minutes,
• Bring your attention to your breathing.
• After a few moments,
• Now gently start to roll over to your left.
• Curl up like a foetus. Bend your knees, place your left hand under your head and your right hand on the floor in front
• of you and relax.
• After a few moments,
• Gently start to sit up.
• Once you have sat up, keep your eyes closed for a little while longer.
• Now slowly open your eyes.
• Take a full deep breath.
• Bring your attention to yourself. Notice how you are sitting. Notice your legs positioned on the floor. Notice your hands resting on your laps.
• Notice the flows of your breaths.
• Start to become aware of your surroundings and where you are positioned.