Whenever we focus our attention on ourselves, certain physical and emotional sensations have a tendency to creep up on us. Be gentle with yourself and use your breath to help you cultivate tolerance and patience. Slowly, as we allow our breath to settle us, we can feel ourselves grounding.
Ten Minute Subtle Emotional Release
(images courtesy SunnyDesignArt)
Props: Blanket, Straps, Blocks
Sit in a comfortable cross-legged position on a folded blanket to lift your hips above your knees slightly.
Close your eyes.
Bring your attention to your breath and just allow yourself to get a little more comfortable.
Begin to deepen your breath, inhaling and exhaling, extending your breath and feeling more calm.
We carry stress in our shoulders, release it …
Grab your strap and sit straight with a long spine. Extend your strap, but relax your shoulders, rolling them down and back, resting your wrists on your knees. On an inhale slowly raise your arms up and as you exhale bring your arms back down. Repeat this movement a few more times.
Return to resting, relaxing your wrists on your knees again. Now inhale your arms all the way up, but as you exhale try to lower the strap behind you as your shoulders rotate. Go only as far as your range of movement allows without forcing or feeling pain. Repeat the entire rotation a few more times.
Release the strap, circle your wrists, and stretch your fingers.
Re-align your breath/body connection, you matter …
Let’s try some seated cat/cow stretches. Placing your arms by your and tent your fingers. Inhale as you push your heart forward and exhale completely as you round your back. Take some free movement rotating your upper torso in circles.
Surrendering to peace …
Take a gentle spinal twist. Start by sitting back on your heels and bring yourself to rest on your right forearm or lay completely on your right side, extending the right leg.
Grab your left foot with your free hand and gently slide the kneed back, like a cat pulling its tail and pushing your chest forward. Feel the opening across the left shoulder and back.
On an inhale, turn your gaze over your right shoulder.
As you exhale release the twist, returning your body to a neutral table position with hands under shoulders and knees under hips, and a neutral spine. Take a few rounds of cat/cow stretches to release the pose if desired.
Repeat on the other side.
Observe how you feel as you perform the stretch on each side
This pose opens your quads and thighs. If you have back, knee issues or this is too intense, take a child’s pose and gently walk your fingers over to each side of the body, draping your chest over your thigh to feel a lighter twist. Never force a pose when you feel pain.
Allow the mind and body to restore …
Roll back onto your back and lift your legs into the air. For an extra workout you can reach towards the feet before resting, however this entirely optional.
Writer, Technologist, and Meditation Coach