Relaxing At Work

1. The Calming Breath

• Sit in a comfortable position with the back well supported and feet flat on the floor, feet resting on something if they do not reach the floor.
• Raise both shoulders up towards the ears. Hold them there for a count of two, then simply let them go so that they sink down to a natural and comfortable position.
• Draw in through your nose a long slow deep breath. Release it slowly through the mouth. Go on doing this in an easy rhythmic fashion. The heart rate will slow, the blood pressure will lower and a sense of calm will be restored to the body.

If this activity is to be continued over a longer time, it is often beneficial to visualise some enjoyable event, scene or scent. Discipline the mind to reject worries at such times and be determined to replace disturbing or negative thoughts with pleasant ones.

(Caution: Too many deep breaths will cause dizziness. No more than five/six are recommended)

2. For ‘Fidget Feet’

• Sit in a comfortable, well-supported position.
• This is more effective if shoes are removed - curl the toes of both feet tightly, then spread them as wide as possible. Repeat this twice.
• Lift one leg just off the floor, supported with hand if wished, and rotate the ankle inwards quite quickly a few times. Repeat in the opposite direction.
• Repeat with the other foot.
• Using alternate feet, tap the toes very firmly and in rapid succession on the floor for about five or six seconds.
• Repeat with heels drumming them on the floor.
• Straighten the knee of one leg, place the heel on the floor and keeping it in contact with the floor, push it as far forward as possible. Feel the stretch in the underside of the leg. Release and draw back.
• Repeat with the other leg.

3. Shake, Hug, Release and Shrug

‘Shake’:

• Either seated or standing let both arms hang loosely from the shoulders.
• Gently shake out the hands, then the elbows and lastly wriggle the shoulders.

‘Hug’:

• Use both arms to enfold the body just below shoulder level in a big hug. The upper back should be well rounded. Hold for about three seconds.
• Spread arms wide and repeat. Breathe naturally throughout.

‘Release’:

• Place both hands, palms inwards at the back of the waist with thumbs round the waist and fingers pointing downwards.
• Draw the elbows back towards each other and at the same time arch the back just as far as is comfortable. Breathe naturally all the time and keep the head steady and balanced throughout.
• Release and repeat twice more.

‘Shrug’:

• Draw both shoulders up towards the ears, let them go and allow them to sink naturally into a relaxed position.
• Lift and lower alternate shoulders pulling them in towards the ears as well as possible. Do this for a count of about eight, or more if wished.
• Repeat the double lift, and end by stretching both arms out into a natural stretch and yawn.

4. Curl and Yawn, Tension Gone

• Seated in a well supported, comfortable position allow the upper body to slump forward with the head drooping and both shoulders folded inwards - (head never lower than heart level).
• From here straighten up very slowly (sudden jerky movements are not advised), at the same time stretching both arms into as big and wide a stretch as possible.
• One leg may be stretched forward at the same time but should be kept on the floor to avoid any possible strain on the back.
• Yawn if wished.
• Repeat the curl and stretch making sure the other leg is stretched.
• If wished give the upper body a wriggle to finish.

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