Mini-Break #2

A mini-break at your computer 

Need a mini-break? Here's something you can explore while sitting at your computer. for your convenience, this is also available as an audio file.

We tend to make our movements fast and jerky, which actually increases our stress. Thus the first step is to interrupt this habit.

For this lesson, sit comfortably at the front of the chair, with your feet on the ground.

  1. Breathe in and out. As you breathe in, count,"1... 2... 3... 4......" (as far as is comfortable) and as you breathe out, also count, "1... 2... 3...4......". Repeat five times.
  2. Observe where your left shoulder blade is and feel how it responds to your breath. Does it move with your breath?  ... how does it move?
  3. Imagine a clock on the wall to your left. You will notice that 12:00 is in the direction of your head and 6:00 in the direction of your feet. Gently slide your shoulder blade in the direction of 12:00, and back to where you started. Repeat five times and ask yourself:
    • How easily does it move?
    • Does it move in a straightline or does it meander around?
    •  ... How smooth is the movement? ...
    Donít try to over-do the movement: instead do the movement gently to observe the quality of your motion.
  4. Move the shoulder blade in the opposite direction, to 6:00. Repeat five times, asking yourself,
    • How does this compare?
    • How does your breath move, and
    • how does it relate to the movement of your shoulder blade?
  5. Slide your shoulder blade in the forward direction, toward 3:00 on your imaginary clock. Again, repeat five times.
    • Does your body turn forward or back with this movement?
    • Slide the shoulder blade in the opposite direction, toward 9:00. Repeat five times. Which is the easier direction, 3:00 or 9:00?
  6. Gently move your shoulder blade in a circle clockwise, traveling from 12:00 to 3:00 to 6:00 to 9:00 and back up to 12:00. Repeat five times.
  7. Reverse the direction. Again, repeat five times.
    • Observe how you are breathing, the ease of your movement and how the rest of you moves.
  8. Rest and compare the two sides of your body.
    • What differences do you notice between the two sides?
  9. Now sit forward  and repeat the directions  with the RIGHT side, but this time just do the movements inyour imagination.
    • Are you able to do the movements gently and without holding your breath?
  10. Sit back again and compare the two sides of your body. What differences do you feel now?

Stand up and walk around and feel how your arms move as you walk. Do you feel your arms swing with a new sense of ease as you walk?