Do you sit for too long?
Do you hold tension in your neck, shoulders and low back?
Try these 3 Mindful movement exercises while sitting or standing daily to lubricate your spinal joints and give your heart and rib cage a gentle and relaxing massage. These movements are to be done mindfully, rhythmically and propelled by your inhalation and exhalation. This ensures your mind will stay focused and calm. Notice how simply moving mindfully brings you to a state of feeling “peaceful pleasure.”
Give yourself this gift daily!
3 Exercises To Relax, Heal and Open Your Rib Cage and Heart:
1. Slide Your Heart and Rib Cage Forward and Backwards.
Pretend your moving in the direction of a compass. Move North and South. Inhale to move Northward, exhale to move southward. Use sound to augment the release of tension and stress. The sound “AHHHH” helps the heart to release even more. Repeat for 10 cycles. Bring awareness to how your body-mind-breath FEELS during the exercise. Notice without any judgement or expectation. Feel grateful for the movement that is available to your body.
2. Slide Your Heart and Rib Cage Side-To-Side.
Slide your rib cage in to the side. Move East to West. Inhale to move Eastward, exhale to move Westward. Use sound to augment the release of tension and stress. The sound “AHHHH” helps the heart to release even more. Repeat for 10 cycles. Notice without any judgement or expectation. Feel grateful for the movement that is available to your body.
3. Clockwise Circles Of The Heart and Rib Cage.
Connect all four points on a compass by moving your rib cage clockwise: forward, to the right., backward, to the left. Continue this rhythmical pattern for 10 circles. Now alter the direction so that you are moving counter-clockwise. Repeat for 10 circles. Notice without any judgement or expectation. Feel grateful for the movement that is available to your body.
When we move “breath-guided” and we allow ourselves to witness our movements, we become fully present and integrated in the moment. This is a gift you can give yourself daily. Too often we are trapped in our minds and thinking about the past, or worrying about the future. This mindful exercises ensures you are giving back to yourself the gift of peace, presence, acceptance, and mindful movement.
Let me know how these exercises benefit you! Log onto my website at www.michellealva.com and leave your email with me so I can send email you a FREE E-Guide “Top 10 Tips For a Stress Free Day!”
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