Movement
Go outside and step feet hip distance apart, arms by sides. Breathe in and reach arms out to the side up to the sky. Breathe out to lower arms back down by sides. Repeat 5 x’s.
Go to a curb and step up and down, leading with the R foot 20 x’s. Repeat with the L foot. (Challenge: run up and down)
Face away from curb, feet wide and toes turned out. Squat down to drop bottom to curb, or as low as possible. 10 x’s. (Challenge: jump up when standing up) Click here for a sample of movements
Stretch and Breath
Start on hands and knees, lift hips up to inverted “V,” or Downward Dog. Reach R foot forward to outside of R hand, bend R knee, and drop L knee to ground. Take 3 deep breaths. Return to Downward Dog and repeat with L foot forward. Return to Downward dog. Repeat 6 x’s.
From Downward Dog drop hips to plank and lower to the ground. Place hands by ribs, fingertips under shoulders, elbows rolled in to hide ribs. Lift head; lift chest without help of hands; then use hands to lift higher. Hold this back strengthener or Cobra for 3 deep breaths, release and repeat 2 x’s. Return to Downward Dog.
From Downward Dog walk feet forward to hands, roll up slowly with nose the last to arrive. Click here for a sample of Stretch and Breath
Option is to use the wall. Click here for a sample using the wall
Sit cross legged on the ground or in a chair and connect with sound:
Breathe mindfully for about a minute.
Set your intention. For example, “May deep listening reveal richness and awe in my life.”
Breathe mindfully for a few more breaths.
Shift attention from your breath to the sounds around you, paying attention to them and allowing them, without judgement or preference, to be there.
Listen to all that reveals itself: soft, loud, pleasing, annoying, even the space between the sounds. Welcome each sound with deep intention.
Five Good Minutes by Jeffrey Brantley, MD and Wendy Millstine