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One hand touch your shoulder. Another hand touch your lower back. Relax your shoulders. Relax your lower back. And relax your palms. Relax your shoulders. Your arms. Make close your eyes and relax your head. Can allow yourself to rotate your neck and your head. Breathe in. You may stand by one leg. And then relax your hands, your toes, and your knees, okay? Relax your legs and your hand to relax.
Reverse. Put your hands on your lower back. And relax your lower back. Breathe in. That's so wonderful. Open your palms and breathe in deep. [snorts] Out. Slow. Bring your mind back to the body. In the here and now. Feel your body relaxed. Feel your shoulders. Your palms. Your legs. Relax. You may smile to your own self. Okay. So, the movement five, we call the slap on your knees, okay? Right hand, breathe in.
Slap on your right knees. From your knees, go to your thigh, okay? This way. Like this. Breathe out. Breathe out left hand. In. [snorts] Out. One more time. In. [snorts] The number six. Clap on your left, okay? Two hand clap the left. So, here is your uh right nip and then left nip, okay? So, breathe in. Clap to your right nip. Breathe out left nip. And the other hand open this way, okay? In. And then number seven Tap on the top of your head, okay?
You all top of the head always over here. So you can tap not too soft and not too strong. You feel it, okay? You have yourself to relax or thinking, relax your brain. And make yourself to release headache when you do this, okay? Right hand, inhale. out Allow your head to relax and you may smile to yourself. out [snorts] One more time, in. That's so wonderful. So massage your hands together. And then you can jump. Bounce in your legs and your toes. Allow yourself to release this tension in your on your feet, on your hands, and your shoulders.
[snorts] The next movement, uh number eight, okay? So wash uh two ears. So you use your index fingers and your thumbs together. With breathing in, you can pull your earlobe from here. Go down, all You go down. And then breathe out. You use your two thumbs to press outside of the center of your ears, okay? Like that. Breathe in. Out. That's so wonderful. So, the last movements, you may sit down, okay? Clap on the sole of the feet, okay? You can sit down and put your left foot on the right knees, okay?
Like that. You [snorts] use your left hand holding the first part of your left foot. And open the right palm. Breathe in. You clap on the uh in the center of your left uh foot, okay? In. [snorts] And then out. Then stop a little bit. Holding [snorts] your foot, your legs, and you feel grateful to your legs. Breathe in and out. You may say thank you to your legs. Thank you to your feet. You may send energy, love, and peace to your legs. That's a wonderful. And then you change another leg.
Right foot put on the top of your left knees, okay? Right hand holding your first part of your right foot. Breathe in. Open your left hand. Out. In. You may stop. Holding [snorts] your right foot and feel grateful to your right legs. Feel grateful to your legs. Thank you for helping me to walk everywhere. Everywhere that I can walk. You send peace, love, compassion to your legs. Out. That is so wonderful.
You may slowly stand up. [snorts] Open your palms. Breathe in deep. Out. Slowly bring your mind back to the body in the present moment. You feel your feet. You feel your two hands relaxed. You feel your whole body relaxed. Okay, so you can do a some massage movements, okay? Left hand inside, right hand outside on your lower abdomen. And then [snorts] you may massage your lower abdomen, your stomach. Okay, you can move with the clockwise direction.
Slowly. Press a little bit. Feel your stomach. Feel your belly. Breathe in. You do this massage often. Help yourself to improve the digestive system. Make your stomach stronger. Digest the food better. Breathe in. Wonderful. And then you may massage your lower back. Go down to your two legs. Go to your front. Go to fan. So you may do a three or four rounds like that. Then you may massage your two arms. Two side your arms. Left arms.
Exhale slow.
