Weight Off My Shoulders

A gentle 15-minute somatic practice to release tension from the shoulders and upper body.
We’ll move slowly through small, mindful movements and gentle stretches, staying connected to sensation and allowing the body to soften rather than forcing a deeper stretch.

Transcript

Hi, Welcome. Today we are letting go of some of the weight we carry in our neck and shoulders. We'll move slowly through a gentle somatic stretches and small movements, Consciously releasing tension and creating a little more space and ease. You will need a block for this practice so make it handy. Slowly come onto your back. Extend your legs. Rest your arms by your side, Palms facing up I invite you to close your eyes. And just take a moment to arrive feel your body on the ground Feel your breath. Soften your face and clench your jaw. Bend your knees, Bring your feet hip-width apart, Flat on the floor. Gently open your eyes. Extend your arms towards the ceiling. As you inhale, Peel your shoulders off the floor, Reaching your hands up. And as you exhale release them back down letting your shoulders feel heavy and as your shoulders soften. Your hands naturally widen. Inhale, Peel your shoulders off the floor. And as you exhale, Release them back down. Let your hands open slightly. Inhale. Exhale. One more time, Inhale. Exhale. Take a block. Hold it with both hands, Extend your arms over your head. Extend fully through your arms. Hold onto your block. Press to your feet. And as you inhale, Lift your hips up. And as you exhale, Slowly roll your spine down. Starting from upper back Middle back. Lower back. And pelvis. And again, As you inhale, Lift your hips up. And as you exhale, Feel for the shoulder stretch as you slowly, Mindfully roll your spine down One more time. Inhale, Lift your hips. And as you exhale, Roll down. Bring your right hand to your left ear and rest your left arm by your side, Palm facing up. Glide your head to the right. Bringing your right ear towards the shoulder Be very mindful and gentle with your neck. Relax your left shoulder and arm down. Bring your head back peel your left shoulder off the floor and slide your right hand under your shoulder blade Let your shoulder blade Rest into your hand. We'll take a few breaths here. Keep your face and jaw soft. Bring your right hand to your left shoulder and your left hand to your right shoulder A mellow hug. Pause here. Feel your hands on your shoulders. Now wrap your arms and hands. The back of your hands come together or your palms, Doesn't matter. Eagle arms. Relax your shoulders down. And seal. Broadening across your chest. Bring your hands to your shoulders, Mellow hug. Release your arms by your side, Extend your legs. Take a pause here. Rebound your knees. Extend your arms up towards the ceiling. As you inhale, Peel your shoulders off the floor, Reaching your hands up. And as you exhale, Release them back down, Letting your arms open slightly. Inhale, Reach up. Exhale, Release. Heavy shoulders. One more time, Inhale. Exhale. Extend your arms over your head. Find your black. So your shoulders are fully extended. Hold onto your black. Press to your feet. As you inhale, Lift your hips up. And as you exhale slowly rolling your spine down feel for your shoulder stretch Twice more at your own pace. Don't rush. Bring your left hand to your right ear. Rest your right arm by your side, Palm facing up. Slide your head to the left, Bringing your left ear towards the shoulder. Relax your right shoulder and arm into the floor. And clench your jaw. Breathe gently. Bring your head back. Peel your right shoulder off the floor, Slide your left hand under your shoulder blade and then let your shoulder blade rest into your hand. Bring your left hand to your right shoulder and your right hand to your left shoulder. A little hug. Feel your hands on the shoulders. Wrap your arms and hands, Eagle arms. Pull your arms apart without letting them separate. Let your shoulders feel heavy. Bring your hands to your shoulders, Smell a hug, Pause here. Release your arms by your side, Palms facing up. Take your feet a little wider and let your knees lean towards each other. Bring your hands to your belly. Let your elbows rest on the floor. And again, Feel your body on the floor. And feel your breath at the belly. Feel those gentle movements. The rise and fall of your belly as you are breathing. And rest your attention there Bring your feet together. Release your arms Roll onto one side. Take a moment here. Slowly prop yourself up. Thank you for being here.