Desk Moves Practice

In this audio track, you will be guided through a series of "desk moves" that can be done from any upright chair. The track begins with anchoring your attention on your natural breathing pattern before testing your sitting posture. From there, you are led through gentle relaxation techniques that target common areas of daily stress, specifically softening your jaw, neck, and the muscles around your forehead and eyes.

Transcript

This is a desk moves practice. So you can do this at your desk or just on any upright chair and it's to bring a bit of relaxation into your day through movement. So get yourself in a sitting position. And just start by noticing your breath right now. So you're not trying to change it in any way, Just noticing it coming in and noticing it going out. Okay, Now I want you to sit up really straight as if your head has got a string to the ceiling and just feel your body go rigid. And now from there. I want you to just lean back. Into your chair. So you can feel your back. Against the back of the chair. And now bringing in some relaxation. So just allowing your jaw to open. Have a lot of tension held in our jaw so that's a really good way to start that process of relaxation just by allowing it to open gently. And just bring in your focus to the space between your eyebrows. And letting that space just widen and soften. And now bringing one hand to your forehead, Covering all of your forehead. And your other hand at the back of your neck. Just noticing how that feels right now. This is a really good soothing gesture for stress. So just noticing. How the warmth feels from your hand. And also the support that your hands are giving to your head and your neck. And now just bringing your other hand to your neck. Just doing what feels nice. You might want to give it a little massage with your thumbs or fingers. And just gently moving your neck, Maybe forwards and backwards or side to side. Just bringing a little bit of mobility to let go of any tension there. You might hear some little creaks and cracks. Just moving it very slowly at your own pace. Okay and just letting go of your hands now. And putting them on your knees, Your thighs. And very gently just leaning your body forward from your hips. With a straight back. And then tipping your head forward slightly. To lengthen your spine. If your eyes are still open, You might want to close them at this point. To really sense into that posture. And if it feels right, Moving forward even more. So perhaps putting your elbows onto your knees or your laps. I'm just taking a load off. Feeling that support. From the chair, From your own body. Perhaps tipping your head forward even more. To really get that sense of support being held by the chair. Just breathing normally. Very, Very gently just rolling your spine up. Moving your hands back up into your lap. Might feel a little light-headed as your head's been forward. That's completely normal. Just bringing your attention to your breath now. You might want to take some deeper breaths in. That feels good. And then once again, Just leaning back into the chair. Feeling that support. Just allowing everything to soften. Might want to soften the jaw again. And that space between your eyebrows. And gently bringing both hands up to your face. And just putting them on your face where feels good. Might be on your cheeks or over your eyes. I like to put the palm of my hand right into my eyes. Kind of for just a few seconds everything blacks out and you just feel that sense of relaxation and safety. So just noticing how that feels now. And once again bringing your hands Back into your lap. And noticing your breathing again. Is it the same as it was at the beginning of the practice? Has it changed? What's your general feeling in the body now? We're going to finish by sitting up in that very upright position again. And just taking in a few bigger breaths. To energise you for the rest of your day. Thank you.