High Knees

Now, stand with your feet hip-width apart and arms at your sides taking a deep breath, feeling your body become alert and energized. Start lifting your knees one at a time, bringing them up towards your chest as high as is comfortable for you. Feel the activation in your legs and core muscles, the engagement in your hips. Notice the rhythm of your movement, the coordination between your breath and the lift of your knees. Focus on the sensations of strength and energy as you perform this exercise. Feel the power in your legs with each lift, the stability in your core, and the balance required to maintain the rhythm. Notice any emotions that arise — perhaps a feeling of determination, a sense of focus, or even a playful energy. Allow yourself to stay with these feelings, noticing how they fuel your movement and keep you energized. As you continue the high knees, invite any thoughts or beliefs about fitness or strength to come forward. Perhaps there’s a familiar pattern of self-encouragement or a memory of a past workout. Notice where these beliefs reside in your body — maybe a tightening in your core or a strength in your thighs. Stay with these sensations, allowing them to deepen your awareness of your body’s capabilities. When you feel ready, gradually slow down, returning your feet to the ground. Take a few deep breaths, noticing how your heart rate begins to slow and your breathing becomes steady. Notice how your body feels now — perhaps more awake, more energized, or simply more in tune with your physical strength. Gently open your eyes, carrying this sense of energy and vitality with you into your day.