Mind Tools & Inspirations: Skillful shrugs
TRY THIS…
As you inhale, raise your shoulders up toward your ears.
Exhale, gradually releasing your breath as you lower your shoulders.
Again. Inhale raising your shoulders up. As you exhale slowly release your breath and relax your shoulders.
Continue this, letting your exhale gently lengthen. Or moving a little more slowly as you exhale and lower your shoulders.
Focus your attention on gentle inhales, raising your shoulders up.
Then comfortable slow exhales as you relax your shoulders.
Close your eyes as you do this several more times.
Let your breath be free.
Notice how you feel.
If you would like to be guided, play this short audio.
WHY DO THIS?
Focusing your attention on breath and gentle movement gives your mind something to do. This can interrupt self-talk and give you a little distance and perspective.
Aligning movement with breath as you raise and lower your shoulders is a rudimentary form of conscious breathing. It’s a skill that exercises concentration.
You can do this very simple practice just generally when you think of it. You can schedule reminders. You can also do it before, after, or in the middle of a challenging task to help reset your mind.
If you continue to do this practice you will discover subtle ways to engage more fully with it.
Carrie Heeter, PhD, RYS-200 is a meditation teacher, scientist, and writer. She is author of An Inside Look at Meditation: Experiences for Healing, Support, and Transformation and Professor Emeritus of Michigan State University’s Department of Media and Information.
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