Thanks for listening to a SimonAce track.
It's time for a quick break from your workstation.
So if possible,
Move your chair a little away from your desk so that you can sit comfortably,
Upright and unencumbered by the desk around you.
Gently close your eyes and rock with small movements forwards and backwards on your sitting bones for just a moment,
Gradually making those movements smaller and smaller until you find your centre.
On your next breath in,
Gently tuck your chin and extend your neck upwards through your crown,
Lengthening.
And on your exhale,
Just come back to neutral.
Gently open your eyes and find an object in front of you,
Something that you can comfortably look at,
Roughly in the centre of your gaze,
And for just a moment,
Softly focus on that point before relaxing your eye muscles and engaging your peripheral vision to see what you can see around that point you initially identified.
And gently closing your eyes again.
On your next breath in,
Bring your shoulders upwards towards your ears in a controlled manner,
And as you exhale,
Once again in a soft,
Controlled manner,
Allow your shoulders to move downwards,
Timed with your breath,
All the way to the bottom.
Allow your right ear to move now to your right shoulder,
Opening up the space in the left side of your neck,
And take a lovely long deep breath,
Imagining that as you inhale,
You expand that space on the left side of your neck,
Sighing out your exhale,
Allowing your chin to roll around to your midline at the front,
Before unrolling your vertebra once again to come to neutral.
And then taking your left ear to your left shoulder,
A lovely big inhale,
Further expanding that space on the right side of your neck,
Relaxing as you exhale,
Allowing your neck to roll around to the midline.
And then unrolling vertebra by vertebra,
Back to a neutral position.
On your next inhale,
Bring your shoulder blades together gently at the back,
Opening your chest as far as you comfortably can,
And as you exhale,
Allow your shoulders to roll around towards the front,
Expanding that space between your shoulder blades for a gentle stretch,
Before coming back to neutral.
Just relax now the muscles around your brow even more than they were.
Relax the muscles around your eyes even more than they were.
Make sure your jaw is unclenched.
On your next inhale,
Gently close your eyes more firmly than they are now,
Scrunching them up,
Allowing them to moisturise,
And relaxing on the breath out,
Before gently opening them,
And moving forwards with your work.
Thanks for listening.
