Mind Tools & Inspirations: Skillful shrugs
In this 1-minute practice you focus your attention on breath and gentle shoulder shrugs. This gives your mind something to do. This can help you interrupt self-talk, release tension, and get a little distance and perspective.
TRY THIS…
If you have time, let me guide you so you can focus on your experience.
HERE IS THE PRACTICE
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.
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.
Mind Tools & Inspirations are experiences for busy, smart, curious people to help you operate your human system.
To access the full set of Mind Tools visit https://substack.com/@yogamindtools
I add a new experience every week.
Kindly,
Carrie
Carrie Heeter, PhD
Yoga Mind Tools
Photo credit: Valiphotos from pixabay.com
My neck is where all of my tension is stored. Thank you. I will start incorporating an intentional exhale. I do other things suggested by guides - like engaging my core at red lights; using door frames as stretching leverage; and taking the stairs;)