Mindful stretch
A few slow, gentle stretches, sitting or standing, noticing how your body feels as you move.
You can do this sitting or standing, with your eyes open. Move slowly and gently, and only as far as feels comfortable. Nothing should hurt: if anything does, ease off or skip that part. If you have an injury or health condition, only do the movements that are right for you.
You can stop at any time. If this feels uncomfortable, press Finish, open your eyes and look around the room. You can switch to grounding, or get support now.
- Arrive (30 sec)
Sit or stand tall, with your feet flat on the floor. Notice where your body feels tight or tired, and where it feels at ease. Take a slow breath out.
- Shoulders (45 sec)
Lift your shoulders gently up towards your ears as you breathe in, then let them drop as you breathe out. Do this a few times, then roll them slowly backwards and forwards.
- Neck (45 sec)
Let your head tip gently towards one shoulder, just as far as is comfortable, and breathe. Bring it back to the middle, then tip towards the other side. Notice the stretch without pushing into it.
- Reach (45 sec)
Breathe in and reach both arms up, or out to the sides if that is easier. Stretch through your fingertips. Breathe out and lower them slowly. Repeat a few times at your own pace.
- Twist (45 sec)
Sitting or standing tall, turn your upper body gently to one side, letting your head follow. Breathe here for a moment, then come back to the middle and turn the other way.
- Notice (30 sec)
Come back to stillness. Notice how your body feels now compared with when you started: warmer, looser, more awake, or just the same. Take one slow breath out before you carry on.
Well done for taking this time
This copy of the practice works without a connection, so nothing is saved to your account. Open SteadySelf when you're back online to record how you felt.