Rushing through the day on autopilot,
It can be easy to get caught up in the hustle and bustle and slip into fight or flight mode.
Even the slightest stress can tip the balance of our hormones,
Releasing cortisol and adrenaline.
Chemistry counterproductive to productivity,
Logic and empathy.
You can take this five-minute workday stress reset at the beginning of your day,
At the end and or as many times as you need to throughout your working day.
Together we will regulate your nervous system,
Wave goodbye to stress chemistry and flood your body with the good stuff,
Dopamine and serotonin,
So you can go back to your working day feeling refreshed,
Aligned,
Calm and ready for anything.
Taking this time is a great way to benefit your mind,
Body,
Soul and skin,
As well as boosting your productivity and even colleague relationships.
So let's begin.
Wherever you are,
Take a moment to become mindful.
Bring awareness to your body in contact with your desk chair,
Car seat or the ground.
Gently close your eyes and take a moment for gratitude for this reset.
For the next five minutes at least,
There's nowhere you have to go,
Nothing you have to do and no one you need to be.
Pay attention to your physical comfort.
How does your back feel,
Your legs,
Your arms?
Wriggle a little to get comfy where you're sitting and then start to straighten your back,
Opening your diaphragm and giving your lungs space.
Elongate your neck,
Wriggle your head and jaw slightly and as you start to find stillness,
Gently tilt your chin down slightly,
So your spine is the longest it can be.
Plant your feet firmly on the surface they rest on,
Hip width apart and gently rest your hands on your knees.
Take a long breath in for 4,
3,
2,
1,
Hold 4,
3,
2,
1 and as you let go,
Relax your body.
Feel any tension just melt away.
Take another breath in,
2,
3,
4,
Hold 2,
3,
4 and let it go along with any physical tension.
Keep going with this breath,
2,
3,
4,
Hold 2,
3,
4 and let it go.
2,
3,
4,
Drop your shoulders,
Relax your arms and unclench your jaw.
Now let the breath settle to your normal pace but bring intention to the out breath,
Elongating it every time you breathe out.
Exhale,
Signal safety to the brain and nervous system,
Reducing the need for cortisol.
As you continue this breath,
Bring awareness now to your nose,
Can you feel cool air rushing past your nostrils as you breathe in or the warm air leaving your nourished lungs,
Can you smell anything?
Now bring attention to your taste,
Let your tongue rest easy in your mouth,
Wiggle and relax your jaw a little bit more.
Before bringing attention to the ears,
What can be heard,
Near and far,
How can you pay attention to it and let it go?
Now bring attention to sight,
Gently close your eyes,
What can be seen on the back of closed eyelids?
Visions of the day,
Visions of your to-do list,
How can you let that go for the next few minutes?
Take a deep breath in and start to wriggle your toes and roll your shoulders,
Stretch your neck and roll your head.
Take a long,
Deep breath in,
Two,
Three,
Four,
And hold,
Two,
Three,
Four,
And out for six,
Five,
Four,
Three,
Two,
One.
Stretch if you need to and gently open your eyes,
Move into the rest of your day feeling calm,
Refreshed and powerful,
You got this.
