Earliest morning routine 

In bed:

Gratefullness 

• Gratefulness for your warm nice soft clean bed
• Gratefullness for the nights rest
• Gratitude for: [fill in]
• Gratitude for: [fill in]
• Gratitude for: [fill in]

Facial exercises: 

• Open mouth to big O hold 4 sec
• Put lips over teeth and smile hold 4 sec
• Do this for 4-8 times

Stretch & breathing:

• Stretch out yourself hold 4 sec and let go in an exhalation

PMR & breathing: 

• Push your left lower leg softly down hold 4 sec  and release tension in an exhale do this 2 times more each time with less pressure 
• Same with: upper left leg - lower right leg upper r leg - lower back - upper back - left under arm - l upper arm - right lower arm - r upper arm -
• Press shoulder blades down -  same w/neck 
• Lift up shoulders ⬆️let go after count 4 sec  down ⬇️ 
• Close eyes firm - hold 4 sec - release tension in a deep exhalation -  3 times each time less firm 
• Lift eyebrows up -  hold 4 sec - release tension in a deep exhalation -  3 times each time less firm 
• Contract whole face - feel the tension notice it and let go in exhalation 

Body scan

• Now gently feel your body. Scan the whole body starting from the toes go upwards and notice where you hold and let it go.

Over time this routine will give many benefits.

• Relaxed immediately from tensed muscles
• Increases body awareness 
• Learn to directly letting go of stress, muscle tension and short breathing 
• More circulation in all areas of the body resulting in more release of toxins
• Supply of oxygen in whole body
• This scanning and letting go of tension you can do this also in sitting standing walking
• Somehow
• You will find the way 

Then get up slowly