After you've settled into stillness,
Seated on a comfortable surface,
Take a few deep breaths to help you arrive more fully to this moment.
Become aware of your neck and shoulders,
And any sensations that may be present in these areas.
Can you name what you're feeling?
Can you name what you're feeling?
Can you name what you're feeling?
Drop your chin toward your chest and begin to roll your head from side to side,
Moving at a pace at which you can stay mindful.
As you do this,
Notice the mix of pleasant,
Unpleasant,
And neutral sensations.
As you begin to roll your head from side to side,
Moving at a pace at which you can stay mindful.
The next time your right ear is over your right shoulder,
Pause there and breathe fully.
Reach your left shoulder down in a way to intensify the stretch.
Send your breath to the places where you feel tension or tightness.
As you begin to roll your head from side to side,
Moving at a pace at which you can stay mindful.
After a few breaths there,
Bring your chin back to your chest and lift the head.
Pause here for a few moments to simply feel.
Be particularly curious about all the sensations present.
When you're ready,
Repeat these movements on the other side.
Feel free to repeat the movements as many times as you like.
As you begin to roll your head from side to side,
Moving at a pace at which you can stay mindful.
You you
