Instructions: 

• Find the neutral position. Stand tall, feet parallel, shoulder-width apart. Feet are strong, push into the floor, try to make roots. The knees are relaxed. The pelvis is gently pushed forward. The body is straight, the shoulders relaxed, the chest is open, and the hands fall close to the hips. The head is straight.
• Focus on the breath: air enters from the nose and fills the belly; air goes out of the mouth and empties the belly. Inhale slowly, letting the air enter and pass through the body until it descends into the belly, hold for a second and slowly empty the belly, letting go of the breath. Wait a few seconds, then repeat.
• While focusing on the breathing rhythm, feel your feet firmly on the floor, knees relaxed and active, back straight and the air flowing. Focus on the pinkies of your hands and imagine putting all your power into them. Keep breathing.
• Start small moves. When you inhale the body stays still, while when you exhale the body moves. The moves you make can be random, but they are precise and focused. Don't lose attention on your whole body and don't take the power away from the pinkies.
• Keep your calm breathing and moving rhythm, without either increasing or decreasing their speed. Keep focusing on your pinkies and don’t try to exceed your limits.
• Thank your body by accomplishing gentle movements. Surprise it in simple, small ways, without repeating the same patterns of motion. Keep it simple, don’t go for the extreme.
• When you feel that the time has come, return to the neutral position, focus only on breathing, and then finish the exercise by vigorously brushing your body with your hands.

Advice:   

You can support this exercise by using relaxing instrumental background music. You can also use a timer on your phone.