Start in a seated position. Ground yourself by placing your feet flat on the floor. Visualize roots extending deep into the earth, creating a strong connection.
Once you're grounded, lift your left leg and rest your foot against your right knee. Then, take your hands and gently wrap them around your left foot.
Next, move your hands to rest on your left ankle and left knee.
Place your left foot on the ground and move your hands to rest on your left knee and left hip.
Move to the other side. Lift your right leg and rest your foot against your left knee. Then, take your hands and gently wrap them around your right foot.
Next, move your hands to rest on your right ankle and right knee.
Place your right foot on the ground and move your hands to rest on your right knee and right hip.
Place one hand on each hip.
Using your right hand, point your fingertips down and hover your fingers over your root chakra, which is between your legs.
Using your left hand, find your sacral chakra, which is just below your navel.
Shift the right hand on your root chakra upward to rest on your solar plexus. This is directly above your navel.
Shift the left hand on your sacral chakra to rest on your spleen, which is on the upper left side of your abdomen.
Move your left hand from your spleen to rest on your heart.
Take your right hand and rest it on your chest, above your left hand. This is a position known as the High Heart.
Lift both hands away from your body and gently grasp your wrists.
Shift your hands to hold your elbows.
Move your hands to hold your shoulders. Your arms should cross against your chest.
Return your right hand to the High Heart position on your chest, and rest your left hand on your throat to find the throat chakra.
Keep your left hand on the throat chakra. Move your right hand upward to hover over your brow, without touching it.
Keep your right hand over your brow. Move your left hand to hover above the crown (top) of your head. Point your palm down toward your crown.
Finish by moving your right hand above your left. Point your palm upward, away from your crown.
Take a nice, deep breath in through your nose and out through your mouth. Allow your hands and arms to relax and rest your hands in your lap.