Sitting up straight,
Cross-legged or in a chair,
Place your hands on your knees,
Feel a string pull your head all the way up to the ceiling,
Close down your eyes,
Start to feel your breath move through your system,
In through your nose,
Down your chest and into your belly,
Allow your belly to expand to the front and to the sides,
Drop your shoulders down away from your ears,
Now imagine there's a pencil sitting on the top of your head,
The lead pointed up to the ceiling,
Start to draw a circle on the ceiling with your pencil,
Circling your skull,
Moving in slow motion,
Feeling every joint,
Muscle and disc in your neck move and activate,
Notice any tightness in your neck,
Any areas in the circle that feel a little tender and start to widen the diameter of your circle,
Feel your muscles and activate and draw your circle to the other side,
Perhaps you feel some pulling in through the back of your shoulders and mid-back,
Perhaps your movement is not quite smooth,
Just notice,
Breathe and continue moving in slow motion and bring your head back to neutral,
Start to roll your right shoulder backwards in a circle,
As you bring it to the front,
Roll your left shoulder backwards in a circle,
Roll the right shoulder and then the left,
Make this a smooth flowing continuous movement,
Circling the shoulders backwards,
One after the other,
Relax your forehead,
Relax your eyes,
Feel any creaking or crunching of your shoulder joints,
Feel the activation of the muscles in your mid-back as they pull your shoulders backwards,
Allow your body to drop into a state as you flow from side to side,
Opening up your shoulders,
Relaxing your neck and allowing your head to move wherever it feels comfortable,
Last circle and come back to neutral,
Exhale and curl your spine all the way over forwards,
Head looking down into your lap,
Pull your weight backwards allowing your hands on your knees to steady your body,
Feel the stretch running all the way from your neck down your back,
Now inhale and arch your spine forwards,
Chin tilting up to the ceiling,
Exposing your throat and feeling that slight stretch run through your throat,
Down your chest and your abdomen,
Exhale curl your body forwards,
Head down into your lap,
Inhale arch your body forwards,
Chin to the ceiling,
Exhale forwards,
Inhale arch,
Exhale curl,
Inhale arch,
And continue breathing and moving,
Allowing your breath to guide your movement,
Notice how your thoughts have melted away,
How your mind has cleared with no effort,
Become completely absorbed in this movement,
In this moment,
Last one and come back to your neutral position,
Place your right hand by your side,
Bend your left arm at the elbow and swoop it above your head,
Curling your body to the right forming a c-shape,
Stretching your elbow up to the ceiling and feeling the stretch of your fascia through your ribs,
Swoop the left arm down,
Place it by your side,
Bend your right elbow and swoop it up to the ceiling,
Stretching through the ribs and continue flowing from side to side,
Moving in slow motion,
Fully enjoying the opening of your ribs and your neck,
Allow any releases to come through your body,
Whether that be tears,
A yawn,
A sigh or even an expression,
I'm feeling the urge to smile when I do this movement,
I love how it feels on my body,
And last one,
Bring your body back to centre,
Palms facing upwards to the ceiling,
Notice the clarity of your mind and enjoy being in the void,
No thoughts in your head,
Just a sense of peace,
Feel your belly move in and out with your breath,
When you're ready,
Allow your body to guide any movements,
Stretches or contractions that need to release,
Open your eyes when you're ready,
And carry this state of clarity and peace with you throughout your day or night.
