WEBVTT

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Wherever you are right now, whether sitting at your desk, standing, or even in a busy

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space, take a moment to check in with yourself.

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Allow yourself to settle into your posture, whether you're sitting or standing, and let

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your hands rest naturally at your sides, in your lap, or wherever feels comfortable.

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If you're able, gently close your eyes or soften your gaze.

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Let's begin by taking a slow, deep breath in and out.

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Allow your breath to bring you into this moment, wherever you are.

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Start by focusing your attention on your feet.

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Whether they're planted on the ground, crossed, or resting, notice the connection they make

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with the surface beneath you.

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Feel any sensations in your toes, the soles of your feet, and your heels.

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Let them relax.

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Next, bring your awareness to your legs.

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Feel the weight of your legs, whether they're resting or supporting you.

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Notice any tension in your calves or thighs as you breathe in.

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Relax your legs, and as you breathe out, release any tightness you're holding onto.

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Now shift your focus to your hips and lower back.

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Whether you're sitting or standing, notice how your hips feel.

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Breathe in deeply, and as you exhale, let your hips and lower back soften and relax.

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Move your awareness to your stomach.

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Notice if you're holding any tension here.

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With your next breath, invite relaxation into your belly, and as you exhale, let go of any

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tightness.

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Bring your attention to your chest.

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Feel your chest rise with each breath in, and fall with each breath out.

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Allow your breath to feel natural, and with each exhale, release any tightness or tension

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in your chest.

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Now notice your shoulders.

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Many of us hold stress here throughout the day.

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As you breathe in, bring your awareness to your shoulders, and as you exhale, let them

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drop, releasing any tension.

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Move your focus down your arms, through your hands, all the way to your fingertips.

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Notice any sensations here.

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Let your arms rest easily, without effort.

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Now shift your attention to your neck and jaw.

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Are you holding any tension here?

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With each exhale, allow your neck to soften and your jaw to release.

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Finally, bring your awareness to your face.

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Let your forehead soften, your eyes relax, and the muscles around your mouth release.

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Take one more deep breath in, and out.

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Slowly begin to bring your awareness back to your surroundings.

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Wiggle your fingers and toes.

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And when you're ready, open your eyes or lift your gaze.

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you can take a moment like this to pause, breathe, and reconnect with your body.