Come back up

Sit up a little, with both feet on the floor.

This one is for when everything feels slow and heavy, and getting started seems like too much. We won't push. We'll bring your energy up a step at a time.

Start by noticing how you feel right now. Tired, flat, foggy. Whatever it is, it's allowed.

Take a fuller breath in than usual, all the way to the top.

Hold it for a moment.

And let it go, easily.

Again. A big breath in, and feel your chest and ribs widen.

And out.

Once more, in, fully.

And out.

Now press your feet into the floor. Feel the ground push back. Hold that for a few seconds, then let go.

Do it again. Press, and hold.

And let go.

Roll your shoulders back, slowly, five times. Big, easy circles.

Now forward, five times.

Open and close your hands. Make a fist, then spread your fingers wide.

Reach both arms up, as high as is comfortable, and stretch. Like you've just woken up.

And lower them.

Turn your head gently to the left, and look at what's there.

Then slowly to the right.

Now look around the room and find three things with colour in them. Take your time.

Find two sounds you can hear right now. Near or far.

Feel the temperature of the air on your face and hands.

Come back to the breath. A fuller breath in.

And out.

When you feel heavy, it's tempting to wait until you feel like doing something. Usually it works the other way round: a small action comes first, and the energy follows.

So think of one small, easy thing you could do next. Not the whole task. Just the first step. Opening the document. Standing up. Filling a glass of water.

Picture yourself doing it.

One more full breath in.

And out.

Notice whether you feel slightly more here than when you started. Even a little counts.

When you're ready, stand up, and take that first step.