Sometimes it just takes something simple to completely change our situation. Incorporate these physical MBCY practices into your morning routine::
The root chakra:: Muladhara Earth
• Foot Massage
Sit comfortably on the floor or in a chair. Make sure that your whole body is comfortable and your spine is lengthened. Breathe.
Begin by caressing your left foot with oil or foot cream. Take each toe and separately massage the 3 parts of it. You have 25 bones in each foot and you are trying to create space in between all of the bones, so that the muscles relax and circulation is optimum.
Now work with the top of the foot by combing out the tightness from the bones there.
Working with the bottoms of the foot, press your thumbs into different points. If the place is sensitive, go easy, but spend some time bringing energy to that area. Be kind with your foot.
Now grab your heel bone and move it in a circle as if you are trying to ‘unstick’ it. Our heels get compressed from heavy stepping as our body weight collapses onto them with every step, so we need to care for our heels.(They are the most important part of our bodies, communicating with the brain that we are about to fall over and need to take action to not make that happen!)
Lastly, massage your lower leg and ankle and listen to this part of your body. With awareness of our feet and legs, we can immediately feel more buoyant and calm!
Put on some cozy socks and spend as much time walking shoeless as possible.
• Walking Meditation (by Thich Nhat Hanh)::
Wherever we walk, we can practice meditation. This means that we know that we are walking. We walk just for walking. We walk with freedom and solidity, no longer in a hurry. We are present with each step. When we wish to talk we stop our movement and give our full attention to the other person, to our words and to listening.
Walking in this way is a privilege in every moment. Look around and see how vast life is, the trees, the white clouds, the limitless sky. Listen to the birds. Feel the fresh breeze. Life is all around and we are alive and healthy and capable of walking in peace.
Let us walk as a free person and feel our steps get lighter. Let us enjoy every step we make. Each step is nourishing and healing. As we walk, imprintgratitude andlove on the earth.
We may wish to use the following guidance as we walk. Taking two or three steps for each in-breath and each out-breath,
Breathing in “I have arrived”; Breathing out “I am home”
Breathing in “In the here”; Breathing out “In the now”
Breathing in “I am solid”; Breathing out “I am free”
Breathing in “In the ultimate”; Breathing out “I dwell”
• Squats ::
This powerful whole body experience will integrate and ground the body, breath and mind . Start with a low number and work your way up, making sure that knees, ankles and back are good to go.
Start with the hands and feet on the ground like a ‘frog’. This is your exhale out through the mouth.
Next keeping your hands and feet on the ground, send your bottom up, your head down and lengthen your legs. It is not advisable to straighten your knees. This is your inhale through the nose.
Do these movements in a series of 5-50 breaths and watch your health and attitude improve.
• Put your feet in the grass and Earth. FEEL.