1)     2 big Ahhhhhhhh breaths

2)     Take a breath each time you change the movement of your head and when you exhale imagine releasing tension

a.     Look down, imagine that your breath touches the back of your neck.

b.     Look up and lift your chin - imagine your breath fanning out from your chin to your shoulders.  

c.      Tilt your head, breathe into the open side of neck.

d.     Turn your head right, take a breath from the ear facing forward to the shoulder you are facing, then repeat with turning your head to the left

3)     Bend forward and unfold slowly. Remember to breathe.

4)     Rotate your ankles in both directions

5)     Roll your shoulder forward then backward.

6)     Fold your fingers, turn your palms out and extend your arms out and up. Stretch from your center and take three complete breaths.

7)     Stroke your neck downward on either side towards your heart

8)      Rub your lower back 36 times.

9)      Pressure points on arms ~

a.     Extend you arm with the palm down

b.     Find the area on the arm located about 3 fingers from bend in elbow, on the radial side of the forearm

c.      Massage that area of the muscle

d.     Rub wrists on both sides with your palm

10) Relax your feet on the floor

11) Overlap your hands just below the navel, feel the connection of hands to body, and gently imagine when you inhale that your breath sinks and touch the hands and fills the torso (like filling a glass with water). [For more detail, see Connecting Mind, Body, and Breath]