A SIMPLE STRESS RELEASE EXERCISE
This exercise will take you no more than 5 minutes.
It can be practised at home, at work or while sitting on a train or plane. At first it can be difficult to allow parts of your body like your shoulders to relax - but the more you practise the easier it gets.
1. Take four slow, gentle, breaths. Close your eyes if that helps - but remember it may make you fall asleep!
2. Rest your feet comfortably on the ground beneath you. You may need to use some support like a telephone directory if your feet do not touch the floor easily.
3. Let a little of your weight press in to your feet for support. Wriggle your toes around and relax in your feet and legs (you may need to move you feet a little until you feel comfortable).
4. Allow your hips to sink down in to the chair. Gently shift your position until you are able to relax a little around your hips and lower back.
5. Carefully pull your chin back towards your Adams Apple so that your skull rotates and the back of your head lifts. This will give you the feeling of your head floating up.
6. Now feel your back lengthen as the head pulls up (like a balloon pulling on a string). Find an angle where your back can begin relax - try not to lean too far back in your chair. To begin with you may need to practise this with a cushion for support. Make sure to rest your back if it begins to hurt - remember the idea is to feel good.
7. Rest your hands on your lap; wriggle your fingers a little. Allow your shoulders to drop down towards your hips.
8. Allow your jaw to drop a little and your lips to part. Relax in your face.
9. Take four more slow gentle breaths and stretch out your fingers, arms and hand and then your toes, feet and legs.
If you practise this you will find you are able to relax more effectively and quickly.