Anne Ornish: Let’s get steady and grounded through our center:
Start by establishing a comfortable sitting position that’s evenly aligned — so that the ears float above the shoulders, and the shoulders float above the hips — this should support a tall, spacious spine — completely at ease.
Reaching and extending your arms out to the sides, Breathing in a full-body breath as you float the arms upward until your palms come together above your head.
Releasing the breath out, draw your palms down through your central axis, pausing at your heart center - Gently pressing palms into one another as you expel any residual breath — it’s while pausing here, empty of breath that you can feel your body release and relax its weight into its stable contact with the earth.
Repeat 3 times:
Breathing-in and rising up; breathing-out and rooting down – Each time, enjoy a resting pause, empty of breath
Breathing-in, wide awake; breathing-out and fully supported by gravity’s cushion
Breathing-in, hugely open-hearted; breathing-out – basking in the steadiness of your entire being.