A moment to recharge, refocus and relax.
Read the instructions fully first and then do both exerices, one after the other.
The practices are simple, yes, that is the point. It is done in under five minutes.
Allow yourself to feel the effects without thinking aboutt it too much, both in your body and mind.
Enjoy!
Tall breaths
Stand with a relaxed and straight posture, shoulders down and relaxed, feet balanced and planted well.
Inhale a slow and full breath through your nose. Sense the air raising your belly and after that raising your chest. Calm exhale through your nose.
Repeat breath in this style and during the inhale raise your arms in wide side arcs straight above your head, palms come together. Exhale and bring the arms down to your side.
If possible, while you raise your arms up, also rise onto your toes with you heels lifting off the ground. Squeeze your leg muscles and your glutes on the way up, and release them on the way down when your arms also come down.
Repeat this 10-20 times. For more of a energizing break you can make the breaths and movements faster.
After you are done, just stand for 10-20 seconds breating naturally.
Carry onto the “Focus and relax” exercise.
Focus and relax
Make sure you are standing relaxed and upright. Relax the shoulders, relax the jaw and face.
Allow the breath to be calm and natural.
Look across the room and focus your gaze on a single fixed object - 3 - 10 meters away if possible.
Keep your attention and thoughts on the focusing. If attention shifts to something else, return to the focusing.
Hold this focus for 30 - 90 seconds, blinking when you need to.
Next allow the focus to completely soften and take in the entire area infront of your including your widest peripheral vision.
Hold this open gaze for 30 -90 seconds , blinking when you need to. Keep your attention on this open awareness of the gaze.
Finally close your eyes for around 30 - 90 seconds. Keep your attention on the open feeling of awareness, including any sounds and sensations without specifically focusing on any of them.
Carry on and enjoy your day.
Soothing moves for the evening
Aah, the day is done. Whatever you did, whatever happened - now you are here to ease and prep your body for a great sleep.
These moves are done with ease and some calming breathing. Gently stretch the day away and allow the body to take in some deep rest.