1- Begin in bed, do some long slow deep belly breaths and picture yourself having a good day. Think of something that was delightful, that brought you joy. Bask in the good feelings.

2- Do the movement exercises in bed for lower back pain (which help everything and gets your body warmed up for the rest of your day!)

3- In a quiet special spot, take some long, slow and deep breaths, purposefully relaxing your body. Perhaps get a free meditation timer (I like the Insight Timer app) and spend about 5-10 minutes following a guided relaxation meditation. Here's one I made for you.

4- Spend at least 10 minutes moving: go for a walk, bounce on a rebounder, do some yoga or tai chi, have a little dance party with yourself, whatever you like. Just get moving.

Consider getting the Pomodoro's App or setting a timer on your phone to alert you to pause from work and move. When the timer goes off, or at the top of every hour, take a couple of deep breaths and then do a movement break.  Check out the MOVE page for ideas or try one of these below.

Remember that you cannot sit or stand in crappy posture all day and expect to feel well in your body.

Here again is the Active Posture training to help you. Watch it every day for several days in a row to really get it into your brain.  Then check yourself throughout the day to make sure you're not crossing your legs, slouching, or standing on one side.

Take some time later in the day to do a little bit of therapeutic rolling.

If you've been sitting all day, roll out your belly and hamstrings.

Here are some ideas. The YouTube channel for Self Care is chock full of rolling practices, with a specific playlist for major muscles.

Rolling hydrates the fascia and releases tension/trigger points in muscles.

Check out these videos for releasing the belly and hamstrings. Then subscribe to and watch the YouTube channel for plenty more to choose from!

The afternoon or evening is a great time of day to stretch out or do some yoga.

Here's a 15 minute yoga practice for you, with more on the channel and more to come!

At the end of your day, take a little bit of time to relax your body and do some more deep breathing.

Sit in the same spot where you did your morning practice. 

Think about your day and remember one good thing that happened.

Think about something you're grateful for and let your body fill with the feeling of gratitude.

Follow a guided meditation practice or do your own meditation to calm your brain and set your intention for your bright future.

Remember that if you are in pain, spend time each morning and evening picturing yourself pain FREE.  It really helps.  Here are two guided meditations to choose from.

The FreeBody system is based on 5 key things you must do to feel well.

1- Soothe the brain and nervous system.

2- Move enough throughout your day.

3- Roll out your fascia and trigger points.

4- Sit and stand well in good posture.

5- Stretch to pull on your fascia bodysuit.