First thing in the morning, practice this two-minute calming meditation.
Sit up in bed and breathe gently into your belly.
Feel your body soften and your mind relax.
Focus on the day’s activities.
Think about what you want to accomplish and what the day will bring.
Breathe deeply.
“The quieter you become, the more you are able to hear.”
—Baba Ram Dass
Wake up with these gentle stretches. Remember to do them slowly, breathe deeply, and relax.
Lie on your back in bed.
Bring both knees to your chest and wrap your arms around them.
Breathe deeply and feel your lower back release.
Drop both knees to one side, keeping your shoulders flat; relax in the stretch.
Gently bring both legs back up, and switch sides.
Knees at your chest again, rock back and forth.
If you can, raise up into a forward bend, chest out, upper body stretching forward.
Take hold of your legs.
Relax your shoulders and drop your head.
Take several deep full-body breaths, stretching a little farther each time. Don’t push it.
To go deeper into the stretch, wrap a belt or towel around your feet, hold both ends, and gently stretch forward.
This gentle series of yoga postures helps wake up the entire body. Take the first round slow and easy; if you become dizzy, lie flat on your back and rest. As you become more adept at the postures, your breath should fall into a rhythm like the waves of the ocean.
First, place your hands in a prayer position and inhale deeply. Reach your hands up high and stretch, arching slightly back. Exhaling, sweep your outstretching arms forward and down till you are bent over, touching the floor if you can; relax your head and neck and take a few breaths. Squat down, place your hands flat on the ground, take a big step back with your left foot, and stretch, arching up with your back. Step back with your right foot and rest both knees on the ground, making a table with your body; first stretch your head up and curve your lower back down, then drop your head down and arch your back up. Repeat once and breathe in rhythm as you do.
With your hands and the soles of your feet on the ground, lift your buttocks toward the sky, keeping your arms and legs straight and your heels down; stay as long as comfortable. Drop down onto your hands and knees, sit on your calves, and lower your upper body to the ground with your arms outstretched on the floor. Relax for a few breaths. Raise back up on your hands and knees and bring your left foot forward, so it’s underneath you, with your right leg stretched back. Arch your back upward and breathe. Bring your right foot forward, straighten your legs with your upper body hanging down, and slowly walk your hands up your legs into a standing position. Raise your arms toward the sky and stretch back slightly, tightening your buttocks. Exhale as you return your hands to the beginning prayer position, then relax.
Rest for a few moments, breathing deeply and rhythmically, then repeat as many times as you want or as time permits.
If you jog in the morning (or anytime), remember to relax as you exercise. Keep your back straight and your arms and shoulders loose. Shake out your hands and feel your chest stretching out as you breathe deeply.
“Everything has beauty, but not everyone sees it.”
—Confucius
Feed your body and your mind—it only takes a minute. Mix together in a blender:
soy or regular milk
real juice
frozen berries
a banana
soy or whey protein powder
whatever else you desire—be creative.
Pour into a travel cup and go!
This also works on planes and trains.
Sit back, relax, and gently roll your head in circles.
Shrug your shoulders up and down, breathing in rhythm as you do.
Become one with the traffic flow.
“Stop-and-go traffic making you nuts? Loosen up your windpipes and sing your favorite song. Imitate an opera singer and come from your belly with the sound.”
“Better late than never.”
