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Hello everyone, my name is Olivia Brierley and I am the founder of the mindful soul movement library

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The library is a dedicated online membership platform specialising in Pilates and holistic practises 

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I'm so excited to partner up with Clarks to take you through a morning moving meditation 

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so I really believe intuitive movement thinking about how the body and mind is feeling in the morning and then choosing your class accordingly 

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so instead of just going online picking a class because it looks good or engaging in a class at the gym just because it happens to be on the schedule at the time you're available to work out 

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it's really listening to your body listening to the mood you are in and then finding a class that is best for you 

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I think it's so important to match your exercise class chill mood so you can get the best results possible within your capabilities or expectations on that day 

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so this morning I decided to go for a a very bright pink number for our morning moving meditation 

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it’s a grey day outside so I'm just going to brighten things up with a gorgeous pink number 

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so I hope you enjoy it will be about 10 minutes just to stretch out the body set an intention for the day and I hope you enjoy 

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so sit up nice and tall cross the legs over lengthen the spine up 

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you can always pop a block a cushion or pillow underneath your bum just to lengthen everything up and find a nice comfortable position 

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so resting the hands down on the knees let's lengthen the spine all the way up 

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have the chin parallel to the ground and just start to close the eyes down 

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relaxing the shoulders down away from the ears 

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see if you can relax the space between the forehead the eyebrows 

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relax the cheeks the jaw the tongue just let that face become really heavy 

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and then just start to tune into that breath 

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breathing in through the nose and out through the mouth 

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tune into how the body is feeling this morning energetic tired lethargic stressed anxious 

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knowing that just five or ten minutes out of your day for breathwork can help reset the mind and body 

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bring a little bit of peace and calm to your day 

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So finding stillness just concentrate on nothing but that breath nothing is being asked of you right now except for just to breathe 

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so taking that inhale through the nose think about the breath as it comes in through the nostrils travels down through the throat deep deep into the belly 

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and then release out through the mouth 

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big inhale through the nose big exhale through the mouth 

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relax the cheeks relax the jaw just find a rhythm in and out with that breath 

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let the breath guide you let it take you somewhere else 

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nice and slow sometimes it takes us a while to get into our breathwork or into our morning practise 

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and if the mind starts to wander just come back to that breath work 

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in through the nose out through the mouth 

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so it's incredible that we have these tools such as breath work of movement we have these tools at the click of a finger yet sometimes they are the last things we come to when we're feeling anxious or stressed 

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so just knowing that we have these elements to help heal us whenever we are feeling overwhelmed 

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just to take 5 minutes out from whatever we are doing whether that's first thing in the morning when we wake up taking a break from work or easing ourselves into the evening 

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And we’re going into one of my favourite breathwork exercises which is our counting breath 

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so we inhale through the nose for two counts exhale for two 

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inhale three exhale for three and we’re going to try and work all the way up to seven 

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so lengthening that spine up sitting nice and tall shoulders relaxed away from the ears chest is proud big inhale through the nose for two counts 

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exhale for two and again find that rhythm just fall into that flow of the breath 

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inhale three exhale for three inhale for four 

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exhale for four really let everything go on that exhale 

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inhale for five

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and exhale for five 

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inhale for six 

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exhale for six 

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last one inhale for seven

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and exhale for seven 

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and then just return to your normal breathing 

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noticing the environment around you 

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noticing how the body is feeling just easing into this morning practise slowly bring their hands together 

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And I just want you to create some heat creates an energy again from those healing hands 

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and then bring the hands and cup the eyes again feeling that warmth from the hands 

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and when you already start to blink open the eyes 

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and release the arms down by your sides 

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sitting up nice and tall breath in exhale tuck your chin towards your chest 

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so as I said intuitive movement 

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we don't have to do a 45 minute flow or an hours class 

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we just have to tune in listen to how the bodies feeling 

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and then choose your class accordingly some mornings I wake up and I feel like doing a power flow other mornings I wake up and I just want to do a meditation 

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07:10 really just tuning in and just aligning that exercise class or that meditation to how you're feeling 

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good start to circle the head the other way moving mindfully show noticing everything as you're taking the head back 

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what it feels like as the chin tucks towards the chest 

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fingertips relax down onto the mat 

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and then slowly bring that head back to centre 

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then bring that left hand down to the mat reach that right arm up and over 

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getting a gorgeous side bend through the body 

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Soft bend through that left elbow and then bring that right hand down left arm up

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07:52 keeping both set bones on the mat 

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left hand down right arm up big stretch often over you're welcome to keep the eyes closed if you want to 

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right hand down left arm up

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good and then last one left hand down right arm up 

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and if it's in your practise I want you just fold forward over that left knee 

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and just become and invite a really heavy feeling to the body 

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so relaxing that chest down onto the thigh resting the chin down onto your knee 

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folding forward extending that right arm getting a further stretch 

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big inhale through the nose 

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exhale just fold a little bit deeper 

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from here pressing the left hand into the mat find your side then pushing up an over right hand down left arm up just stretching through that body first thing 

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and then folding over that right knee

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big inhale through the nose a big exhale extend that left arm 

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become a little bit heavier with that exhale and slowly come back to your side bend 

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and release all the way up 

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from here bring the hands in front of you tuck your chin towards your chest slowly start to creep the hands forward 

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and take your stretch everyone's flexibility is going to be different to either that forehead is connecting all the way down 

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halfway down a quarter but just keep the sit bones on the mat 

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walk the hands back towards the shins and roll up through the spine 

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two more big breaths in 

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exhale tuck your chin towards your chest creeping the hands forward stretching out that upper back 

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into the nose exhale roll up through the spine head is the last thing to come up 

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final one big breath in lengthen up through the crown of the head 

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exhale tuck your chin towards your chest reaching forwards 

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and then slowly will roll up through the spine bring the hands in front of you and come up and over onto those hands and knees

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so moving meditation means that we're thinking really mindfully about every move that we do

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taking it nice and slow incorporating that breath work in to every stretch 

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so wrists underneath the shoulders knees underneath the hips perfect for first thing in the morning 

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pressing the hands into the mat lift the spine up towards the ceiling tucking that chin towards your chest 

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equal weight between the upper and lower body so you don't want the weight too far forward in the wrists or too far back into those knees 

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knees are underneath the hips press the hands into them at lift the spine up to the ceiling tucking your chin towards your chest 

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we're going to stretch out that spine through flexion and extension of course welcome to close the eyes down 

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two more pressing the hands in lifting up waking up that spine stretching out the lower back 

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and then lower the belly lift the heart pull the shoulders back 

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last one press the hands into the mat lift the spine tuck your chin 

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and then lower the belly from here find that flat back position so you're looking between the hands head in line with the spine press your left hand into the mat 

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reach that right arm up towards the ceiling

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breath at the top thread that right arm through rest your right shoulder down 

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again inviting that heaviness to the body 

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just fall into that practise fall into knowing that a few morning stretches and a few breathwork exercises will bring clarity to your morning and definitely set the tone for the rest of the day 

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left hand into the mat reach that right arm up towards the ceiling 

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thread that right through rest that right shoulder down

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one more press the left hand into the mat reach the right arm up 

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thread that right arm through and release 

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slowly bring that right hand back underneath your right shoulder 

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slowly push back to your child's pose inhale exhale come back to all four so moving really mindfully slowly through our morning routine 

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can always have a cup of tea with you whilst you do this just take it nice and slow 13:02 setting an intention for the rest of the day what is it that we want to achieve 

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instead of switching on our phone and flicking through for about 20 minutes engage in a slow and mindful morning practise 

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taking it back and let's go on the other side all fours pressing that right hand into the mat reach that left arm up towards the ceiling 

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take an inhale at the top thread that left arm through rest the left shoulder down 13:36 inviting that heaviness through the body 

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inhale exhale lift that left arm up 

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and threading through 

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final one reach that left arm up towards the ceiling thread that left arm through rest the left shoulder down 

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and then slowly come back to all fours set the hands forward slightly we're going to go into a cat cow curl but moving 

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so you lower the belly as you push back

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inhale press the hands insert lift the spine up towards the ceiling as you travel forward 

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so nice and slow getting a little bit more rhythm through the spine through the neck the shoulders

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taking it back 

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and forward 

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good for three 

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14:40 nice and slow, two 

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and then last one come all the way back to that Childs pose

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so knees are nice and wide 

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reaching the arms forward and rest the forehead down 

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breathe into back of the rib cage 

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take that right handout to the right side place the left hand on top just for a little bit of a further stretch 

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coming through centre left hand over the left side right hand on top 

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slowly coming all the way back to centre walk the hands back towards the knees bring the knees together final stretch and they're going to come all the way back into that breath work 

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inhale reach the arms up towards the ceiling exhale twist over to the right left hand onto the outside of that right thigh 

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right hand behind lift the chest and take a gorgeous gorgeous twist so twisting exercises are so lovely for the morning there really detoxifying 

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and they get the digestion going as well 

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inhale lift the arms up towards the ceiling exhale twist to the left right hand onto the outside of that left thigh left hand behind lift the chest twist a little bit deeper 

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find your breath 

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and then slowly come back to centre release the arms and let's come full circle back to where we started 

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so crossing the legs over 

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taking all those other distractions away just focusing in on you and how you're feeling this morning 

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closing those eyes down should be very proud of yourselves for just engaging with a 15 minute meditation just to

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as I said bring a little bit of calm into your morning and set the tone for the rest of the day 

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so sitting up nice and tall relax everything down resting the hands down to the knees 

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close the eyes down 

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relax the space between the eyebrows 

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relax the cheeks the jaw the tongue 

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and then slowly bring the hands onto the rib cage we’re going to finish with one of my favourite breathwork exercises so side lung breathing 

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I want you to bring the two middle fingers together hope you guys are feeling nice and relaxed ready for the rest of your day 

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so holding onto that rib cage we're going to think about sending the breath out to the side to really filling the lungs up 

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and when we engage with this deep belly breathing this side lung breathing it really helps just to calm the nervous system down 

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so something that you can practise perhaps if you're feeling anxious in the evenings you can always do this exercise lying down on your back as well as seated

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so sitting up nice and tool bring the two middle fingers together and relax the shoulders away from the ears 

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take a big breath in through the nose

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I want you to push the rib cage out into those hands 

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and then as you exhale knit the rib cage back together and bring those two middle fingers so they’re touching 

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inhale separate those fingers expand the lungs out to the side 

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and then exhale release 

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inhale

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and exhale release every time you exhale just let go of anything that isn't serving you this morning 

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big breaths out to the side 

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and exhale knit that rib cage back together 

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four more 

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good for 3 big inhale 

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let the fingers come apart

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exhale knit back together two more 

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and then last one 

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slowly release the hands down onto the lap 

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keep those eyes closed 

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and just return to your normal breathing 

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notice how the body is now 

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notice if you have a sense of calm and peace that's been brought the body knowing that just 10 minutes taken out of your day to practise in mindfulness 

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can help 

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slowly bring the hands together at your heart centre

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push the palms together take a bow 

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and you are all done with your morning practise

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I hope you enjoy that just a short class to give you a taster of the mindful soul Pilates library 

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and hopefully I will practise with you again soon