Bring your left hand to the ground outside of your left hip, bend your elbow in towards you, and reach your right arm up and over your head, stretching through your ribs and chest. Keep your right hip anchored down, and really reach through your top hand. See if you can roll your heart up towards the sky a bit, expanding through your chest and ribs. Deeeeeeep breaths here...feel how the inhales stretch you out and open you up, from the inside out. Switch sides and repeat.
Laying on your stomach, bring your hands right under your shoulders, and press into your hands, lifting your chest. Keep your legs pressed onto the ground, and clench your butt to protect your low back. Only straighten the arms as much as is comfortable for your low back; you can even rest on your forearms. As you inhale, shine your heart forward - imagine it being lifted up and out, pulling the rest of your body right along with it.
From your stomach, push up to hands and knees and lower your hips towards your feet. You can take the knees wide apart, or keep them together, whichever your prefer. Keep your arms outstretched, lower your forehead down, and feel your heart melting down, connecting to the earth.
From your back, bend your knees, and extend your arms down your sides. Scoot your feet back towards your hips until your fingers can touch the back of your heels. Pressing into your feet, lift your hips up toward to sky, pushing up through your hips and chest. Keep your arms extended on the ground, and really push your heart open, feeling the tension across the chest and heart area melt away. Lower your self slowly back down, and pull your knees in to your chest, hugging them to you. Give them a squeeze - love yourself!
From a comfortable position, either seated or lying down, come back to focusing on your breath. As you inhale, imagine the word "here." On the exhale, imagine the word "now." As you do this, really connect to the sensations you're feeling; the ground beneath you, the cool breath at your nostrils, the hair along the back of the neck. The sensations that you are feeling here. Now. Continue with this as long as you can or would like. If other thoughts intrude, just let them go, and come back to Here. Now.
Whew. Now don't you feel better? Let's bust some fear together.