Wake Me Up: Morning Positivity - Morning Routine - Full Mind & Body Wake Up

Episode Date: May 30, 2022

This morning, take time to wake your mind and body with gentle stretches and guided breathing. Enjoying Wake Me Up? Get ad-free access to the entire WMU catalog + bonus content by joining the WMU Premium Feed. Sign up and start your 7-day free trial at https://wakemeup.supercast.com/. Follow the show on Spotify - Apple Podcasts - Podchaser Say hi or request an episode at www.wakemeuppodcast.com/contact. And find the podcast on Instagram and TikTok. **Only partake in the physical movements suggested in Wake Me Up episodes if you are physically able and in safe surroundings. All movements are done at the individual's own risk. Be safe, and always consult a doctor if you have any questions or concerns.** Have a wonderful day 😃 Learn more about your ad choices. Visit megaphone.fm/adchoices

If you'd like to enjoy Wake Me Up completely ad-free and get access to exclusive bonus content, check out the link in the show notes for the Wake Me Up premium feed. Good morning and welcome to Wake Me Up. I'm Tyler, your host, as usual. Friends, to make the most out of our days and our lives, we've got to be prepared. We don't always know what's going to happen, but by preparing our minds and bodies as best we can, We give ourselves the best chance to adapt and thrive. So this morning, we'll do just that.

And we'll start right here in bed. If you're up already, that's okay. Find somewhere comfortable to lay down for just a minute so you can join in. And wherever you are, adjust so that you're laying on your back. Bend your knees and bring them into your chest. Wrap your arms around and give them a big squeeze. we're going to take some extra time to loosen up the body this morning. For any movements we do, feel free to skip them if you're not able

or if they don't work well for your body. Adjust this to make sure it's right for you. And as always, make sure you're doing these stretches in a safe place. Now you can let go of your legs and just let your knees fall over to the left. Keep your back flat on the surface beneath you, though. You'll feel a nice twist through your midsection, and you may get both legs all the way over. You may not.

Either is fine. Go as far as it feels right for you. On your next inhale, bring your legs back to center. Reset for a second. Then let them fall over to the right this time. Again, keeping your shoulders and back flat. Remember to keep breathing as you do this. even though you're twisted, still trying to breathe as fully as you can.

On your next inhale, bring your legs back to center, tuck your knees in one more time, and give them one more big squeeze into your chest, and then release, roll over, and make your way to standing up. It's time to get out of bed and get this great day started. Now, we're going to do a few more very simple stretches, ones you probably know if you've with the show before. And this is all just to help warm the body up even more. So stand up straight.

Relax your shoulders down. Make sure your feet are nice and planted on the floor. And we're going to begin with the neck. So just let your head fall over to the right, over your right shoulder. And you'll feel that stretched on the left side of your neck. Slowly roll your head forward. chin to chest, and then over to the left shoulder. Back to center, chin to chest, and over to the right shoulder.

We'll do all of that one more time. Roll through center, chin to chest, over to the left shoulder, and back to center, chin to chest, and then roll your head all the way back up to center, straight up and down. Okay, great. Now let's move to our next one. and we're going to do arm circles.

So start by relaxing both arms down, and we'll begin with the right side. So just draw big circles with your right arm all the way around your range of motion, like your arm is a windmill, and you might have some little creaks and pops. That's okay, I know I do first thing in the morning. When you feel those,

try to go just a little bit slower and work through that range of motion. Once you've done a few rows, rotations in one direction, pause, and then rotate your arm in the other direction. All right, let your right arm relax back down, and we're going to switch to the left side. So draw those same circles with your left arm, all the way around your range of motion. And once you've done a few in one direction, pause, and go in the opposite direction. All right, let your left arm relax back down.

and we're going to do one more stretch. So inhale and reach both arms to the sky. Reach as far as you can. You can stand up on your tippy toes if you want to as well. Reach, reach, reach. And then on your exhale, lower your feet and fold forward at your waist. I like to have a nice bend in my knee,

especially since it's first thing in the morning. And just let everything hang towards the ground. Relax your arms, relax your neck. And while you're here, relax your face too. We'll hang out here for about 20 or 30 seconds. So loosen up however it feels right to you. Now slowly roll all the way back up to standing. And when you get there, roll your shoulders up, back, and down.

Fantastic. So hopefully your body is feeling nice and warm, nice and loose. loose now. Let's do some breath work as a final step to wake up your mind and body. So find a comfortable seat anywhere in your home will do. And the breathing technique we're going to use is often called square breathing because you breathe in, hold, exhale, and hold again, each for an equal length. We're going to do everything in counts of four. We'll go for a about a minute, pause, and then we'll do another minute. So I recommend you sit for this and close your eyes to limit distractions, but as always, do it in the way that's best for you. And let's start

just with one deep breath, not time to inhale, fill as deeply as you can, and exhale. If you want to close your eyes, you can do that now. Take a moment just to get settled. Relax your shoulders, relax your jaw relax your face and all you need to do here is follow my guidance I'll count for you I'll lead you through everything

so let all of your air out and let's begin inhale two three four hold two

three four exhale Inhale, two, three, four, hold, two, three, four. Inhale, two, three, four. Hold, two, three, four. Breathe out, two, three, four, hold, two, three, four. Then, two, three, four. Hold. Two, three, four. Breathe out. Two, three, four. Breathe out. Two, three, four. Breathe out. Three, four. Breathe out.

two, three, four, hold, two, three, four. Inhale, two, three, four, hold, two, three, four. Hold, two, three, four. Exhale, two, three, four, hold, two, three, four. And just pause, breathe at your own pace for a second. Second, reset. All right, let all of your air back out. And we'll do that again.

So inhale, two, three, four. Hold, two, three, four. Exhale, two, three, four. Hold, two, three, four. Inhale, two, three, four. Inhale, two, three, three, four, hold, two, three, four. Exhale, two, three, four, hold, two, three, four. Inhale, two, three, four. Exhale, two, three, four. Exhale, two, three, four. Exhale, two, hold, hold, two, hold, two, three, four. three, four. Breathe in. Two, three, four. Hold. Two, three, four. Exhale. Two, three, four. Exhale, two, three, four. Inhale, two, three, four. Exhale.

Two, three, four. Hold. Two, three, four. One more. Inhale. Two, three, four. Hold. Two, three, four.

Exhale. Two, three, four. Hold. Two, three, four. Return to your own natural breathing. For just another 20 or 30 seconds or so. Okay, it's about time to wrap up now. So begin to bring yourself back to your body. Notice the surface beneath you. Notice the air on your skin. Take one final breath in and on your

exhale, go ahead and open your eyes and just collect yourself. Whatever you have planned for today, whatever gets unexpectedly thrown your way. Know that you are fully prepared. to face it. You have the skills and the knowledge necessary to adapt and overcome any challenge. Say that to yourself. I have the skills and knowledge necessary to adapt and overcome any challenge.

Humans have been doing exactly that for a very long time, which means you have been specifically designed for whatever comes your way. Trust in your self. believe in yourself. Your mind and body are fully awake, fully prepared, and fully capable. Now go out, make the most of this opportunity called life, and have an absolutely fantastic day. I really hope you enjoyed this episode. A good morning is such a gift, isn't it? It's the key to a

happier and more productive day and ultimately a better life. And that's why I make this show. So if you're enjoying it, why not send one of your favorite episodes to a friend? You never know. You might just make their day and change their life.