Hello and welcome to your short break during the working day.
It's me,
Jax,
And I'm so happy to guide you through a short little moment.
Pause,
Breathe,
And move your body if it's feeling stiff.
So first things first,
I want you to find a nice comfortable position where you're not going to be distracted.
If your legs are crossed,
Go ahead and uncross them and bring both feet down onto the floor.
Allow your hands to rest gently in your lap,
Palms facing up towards the sky.
And if it's comfortable and available for you right now,
I invite you to gently close down your eyes or you might have a soft gaze just looking down towards the floor.
And here at the beginning of our short session together,
I just want you to breathe.
Take some slow,
Deep breaths in.
And some slow deep breaths out.
The emails,
The meetings,
The conversations,
They will all be there for you by the end of this.
However,
For these next couple of minutes,
Give yourself permission to just be here.
So find your breath.
Big,
Slow,
Deep breaths in.
Big,
Slow,
Deep breaths out.
And as you breathe here I want you to soften your jaw a little bit more.
Soften your eyes and all the muscles behind your eyes a little bit more.
And see if you can just allow your shoulders to melt down the back of your body.
And we're going to start to take some really slow,
Deep belly breaths.
So either taking one hand or both hands,
I want you to place your hands on top of your belly.
And every time you inhale,
I want you to feel your belly pressing against your hands,
Kind of like a balloon.
So when a balloon inflates,
It gets nice and expansive.
And then every time you exhale,
It's kind of like your belly's that balloon and it deflates.
So as you inhale,
Feel your belly expand.
And as you exhale,
Just let it all go.
Now,
If you want to stay here with your own breath,
Be my guest.
These belly breaths are just going to help you get into that ah energy.
Otherwise,
I'm going to invite you to join me for a little bit of breath work.
In a moment,
We're gonna inhale for three,
We'll hold the breath for four,
And then we'll exhale for five.
We'll do a couple rounds together and then a couple rounds by yourself.
So if you're joining me,
Let's just take a regular breath.
Take a slow,
Deep breath in.
Slow,
Deep breath out.
Let's inhale into the belly for 1,
2,
3.
Hold the breath,
1,
2,
3,
4.
Exhale for 5,
4,
3,
2,
1.
Inhale for 3,
2,
1.
Hold the breath.
4,
3,
2,
1.
Exhale for 5,
4,
3,
2,
1.
Inhale.
Hold.
Exhale.
Inhale for three.
Hold for four.
Exhale for five.
Give me two more rounds like this on your own,
Three,
Four,
Five.
And when you finish that round,
If your eyes are closed,
Slowly blink them open.
All right,
Everybody,
Let's go ahead and get into our movement.
So we're going to get into these shoulders.
I'm going to go with my right shoulder first.
It's fine if you want to do your left.
Now,
I kind of think of this as like the thriller move.
I want you to take your shoulder.
We're going for 20.
So 1,
2,
3.
Two,
Go forward and backwards for three,
Four,
Five,
Six,
Seven,
Eight.
It's happening,
You got it.
9,
10,
11,
12,
13,
14,
15,
16,
17,
18,
19,
20.
Awesome job.
Let's do the left side.
So we're going forwards and backwards,
Everybody.
Here,
I just want you to think about letting that tension go,
Just moving it forwards and backwards for 10,
9,
8,
Let that tension go for 6,
Five,
Four,
Three,
Two,
One.
Okay,
Now let's get more into these shoulders.
We're going to lift our shoulders up to our ears,
Hold them down and back.
Two more.
So we lift down and back.
One more.
Down and back,
Nice.
Both hands are gonna come on top of the shoulders,
Everybody,
And we're gonna go for this nice,
Gentle twist.
Take a big inhale,
Breath out nice and tall,
And then as you exhale,
We're gonna twist over towards the left.
And then inhale,
Bring it back to center.
Other side,
Inhale,
You lengthen.
Exhale,
We twist it to the right,
Bring it back to center.
Give me one more round each side,
Everybody.
Try to keep your hips from moving.
Keep your hips nice and still.
Let this movement just happen from your belly button up.
Okay,
We're gonna keep the hands on the shoulders,
A little side bend.
Inhale,
Get nice and tall.
Exhale,
Try to drop your left elbow down towards the floor as you reach your right arm up high into the sky.
Now I want you to keep that right hip grounded.
Round it onto your chair for me,
And then we'll bring it back to center.
Other side,
We drop the left elbow down,
Or sorry,
Right elbow down,
Left elbow up.
You know,
The left and the right,
They get confused sometimes.
Bring it back to center.
One more time,
Each side,
Everybody.
You're just moving at your own pace.
You might linger for a second.
That's okay.
I just want you to feel good and do movement that feels good for your body.
Okay,
Last little bit of work here.
We're gonna come into cactus arms.
Let's do some flexion and extension,
Aka seated cat-cow.
Open up,
Spread your chest to the ceiling.
Feel your shoulder blades engaged.
And then as you exhale,
Start from the tailbone.
Tuck your tailbone under,
Round your shoulders,
And make an X with your arms.
Our final two,
Everybody.
Inhale,
Open up,
Squeeze the shoulder blades together.
Exhale,
Round and curl.
Tuck your chin around your spine.
One more.
Inhale,
We open.
Exhale you around and then slowly bring yourself back to center.
Hands are going to come back on top of the thighs one final time everybody and let's end with a moment of mindfulness.
I want you to look around the room and tell me what are three things that you can see right now?
And now I want you to tell me,
What are two things that you can hear right now?
And then finally,
What's one thing that you can feel right now?
Go ahead and bring your hands together,
Give yourself a high five,
And nice job.
Thanks so much for joining me,
Jax,
For this moment of mindfulness here at your desk.
Friend,
I know your days get busy,
Especially during the working day,
But I promise you,
You always have a moment to pause,
Check in with your body,
Take a moment to breathe,
And ultimately just feel good.
I hope to see you at more of these sessions.
Have a wonderful rest of your day.
And once again,
This is Jax,
And I'll see you next time.
