20d • General discussion
Morning routine.
1. Settle
Stand or sit comfortably with the spine upright. Soften the shoulders and jaw. Take a moment to become aware of your posture and how your body feels.
2. Grounded breathing
Inhale slowly through the nose, allowing the breath to expand the ribs and abdomen. Exhale gently, feeling the body soften. Continue for 4–6 slow breaths, letting the mind become calm and focused.
3. Neck and shoulder release
With controlled movement, gently circle the shoulders and slowly guide the head from side to side. Keep movements smooth and relaxed, releasing tension without force.
4. Spinal mobility
Move the spine through gentle extension, maintaining control and balance. Focus on smooth transitions rather than range, allowing the spine to awaken naturally.
5. Hip and lower-body mobility
Shift weight slowly from side to side, adding gentle hip circles or controlled knee bends. Maintain steady breathing and relaxed awareness.
6. Whole-body integration
Combine slow, flowing movements with calm breathing. Allow the body to feel connected and balanced, moving with purpose rather than effort.
7. Closing breath
Return to stillness. Take 2–3 calm breaths, noticing a sense of warmth, ease, and stability. Set an intention to carry this calm awareness into the day ahead.
Just 5–10 minutes each morning is enough to encourage mobility, reduce stiffness, and begin the day feeling centred, calm, and prepared.
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Morning routine.
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