Hi,
This is Paige.
If you find yourself feeling hunched over,
Maybe a little closed off in the front body,
And let's face it,
Who doesn't during these technological times,
This 7 minute reset can do wonders both physically and energetically.
We'll gently move and breathe our way toward a posture and a mindset that's more relaxed,
Receptive,
And more open-hearted.
We'll do this whole practice sitting,
So you can be in a cross-legged seat,
Sitting on a cushion on the floor if you like,
You could be sitting in a chair,
You could even be sitting in your parked car.
So this is a perfect practice for a short reset midday.
Let's begin by getting a little bit of circulation and energy moving in our shoulders.
So once you're settled into your comfortable seat,
Inhale and scoop your shoulders forward and way up to your ears,
You can even give them a little squeeze,
And then open your mouth and sigh out your exhale and roll your shoulders slowly around,
Back,
And down.
Let's do that twice more.
Inhale,
Scooping your shoulders forward,
Way up to your ears,
Maybe a little squeeze,
And as you sigh out your exhale,
Feel your shoulder blades slip down your upper back,
Feel your collarbones broaden.
One more time,
Inhale,
Scoop your shoulders forward,
Give them a little squeeze as they hunch up by your ears,
And then just sigh out your exhale,
Feel your shoulders release and relax around,
Back,
And down.
And next,
Let's get a little bit of blood moving around the shoulder blades and into the upper back.
So we'll do some arm circles.
Stretch your right arm right up alongside your ear,
Sip in a nice full inhale there,
And as you're ready to exhale,
Circle your right arm around,
Back,
And down,
And turn to look at it circling.
So you get a little bit of a twist,
A little bit of an opening across the right side of your chest,
And then let's do that on the left.
Inhale,
Stretch your left arm up,
Slip in that inhale,
And as you exhale,
Twist your way to the left,
Watching that left arm circle around,
Back,
And down.
And again,
Inhale,
Right arm stretching up alongside your right ear.
As you exhale and swirl that arm down,
You might even put a little bend into your elbow and squeeze that shoulder blade down your back as you watch that arm circle down.
Again on the left,
Inhale,
Stretch your arm up.
As you exhale,
Turn and watch that arm maybe bending the elbow,
Slowly circling around,
Back,
And down.
One more time each side.
Inhale,
Right arm stretches up alongside your right ear.
As you exhale,
Maybe a little bend to your right elbow,
Turn and watch that right arm slowly circling around,
Back,
And down.
And again on the left,
Inhale,
Arm stretches up.
As you exhale,
Maybe a little bend to your left elbow,
Turn and watch that left arm circle down.
Feel the left side of your chest opening a tiny amount.
And then just come back to sitting,
Take that in,
And let's stack our hands behind our head.
So one hand goes behind your head,
The other hand behind your first hand.
So your elbows are bent and they're winging out to the sides.
And just this can feel like a sense of opening across the chest.
You can see how it might feel to draw your elbows back in space any amount,
Like they're just moving out of your peripheral vision.
And then gently press your head into your hands back there and let your hands gently resist back into your head.
So as your chest opens,
The back of your neck is engaged.
And from here,
Let your body inhale.
And when you're ready to exhale,
Keep everything,
Just begin to move your elbows toward each other in front of your face as if they could hug in right in front of your face.
You're still pressing your head into your hands,
Hands into your head.
And then inhale,
Wing your elbows open again.
And exhale,
It's a slow motion move of your elbows as if they could hug in toward each other right in front of your face.
Let that happen one more time.
Inhale,
Opening up through your chest as your elbows draw back.
And as you exhale,
Slow motion as if you could hug the tips of your elbows toward each other right in front of your face,
Pressing your head into your hands,
Hands into your head.
And then inhale,
Open your arms up wide.
So just open your palms,
They can face up toward the sky.
Your arms are stretching wide,
Straight out from your shoulders.
Take in that expansiveness for a breath.
And then stretch your arms all the way up alongside your ears.
And rotate your arms so that your palms are facing out away from your body.
Sip in another breath here.
And when you're ready to exhale,
A slow motion press of your palms through the air as your arms slowly lower down.
Just a couple of breaths here now,
Opening up our chest.
So you can lean back a little bit and walk your hands back so they're back behind your hips.
So if you're sitting on the floor,
They could just walk back on the floor.
If you're in a seat or a chair,
You could walk your hands just back in the seat of the chair,
Leaning back and then giving your shoulder blades a little squeeze.
You feel that engagement almost right behind your heart and feel your collarbones opening and spreading as if the chest could gently effortlessly open a little bit more.
And just allow yourself to take in a couple more breaths here.
Just that little squeeze of your shoulder blades,
Hugging together behind your heart,
Leaning back as your chest broadens and your body breathes.
And then you can release that.
Come back to your upright seat.
Pause,
Maybe let the backs of your hands rest on your thighs with your palms facing up,
Letting your shoulders drop away from your ears.
We'll finish with three easy breaths here.
Feeling your next inhale expand through your whole body,
Especially across your chest.
And as you exhale,
Almost like a little hugging in around your heart as your lungs draw in.
Inhale,
Expanding,
Especially across the space of your chest.
Exhale,
Hugging in around your heart.
Once more,
Inhale,
Widening broadening across your chest into your whole body.
And exhale,
A little hugging in,
Relaxing in toward home.
And I hope you can move into whatever's next for you with a little more open-heartedness.
