So for this next practice we're going to be taking care of our neck so when we're quite stressed there can be a build-up of tension in the neck so it can be quite wise to look after this part of the body.
So I invite you to participate in this practice but always being very gentle with your neck moving slowly and carefully only doing what feels right for you.
This practice can either be done standing or sitting in a chair.
We're going to begin with the hands on the waist and slowly rolling the chin so keeping the chin down and moving the chin slowly across the chest to the right and then rolling the chin gently back to the left and continuing this movement being slow and mindful and you might have a sense that the sensations change through the left and the right sides of the upper body as you slowly move the chin from side to side.
Bringing the head gently back up and gazing forward having the arms long with the palms facing forward as you inhale looking ahead exhale turn both the thumbs in and the chin comes down lengthening through the back of the neck.
Inhale gazing forward both palms facing forward exhale thumbs turn in chin comes down continuing with your breath inhale opening gazing forward palms facing forward exhale chin down turning the thumbs in lengthening through the back of the neck.
Bringing the head back to center and we're going to roll the right shoulder going back and then rolling the left shoulder and now rolling the right shoulder going back and then rolling your left shoulder.
Then we'll go back the other way right shoulder rolls forward and then the left shoulder rolls forward so continuing one shoulder at a time freeing up any tension there.
Coming back to stillness noticing and now as you inhale we're going to float both arms forward arms are straight having the arms in line with the shoulders in front and then we're going to turn the palms face up palms are facing the ceiling and then as you exhale bend the elbows and draw both elbows into the side waist.
Inhale float both arms forward no higher than your shoulders exhale palms up draw the elbows into the side waist inhale extend both arms forward palms are facing down exhale turn the palms up draw the elbows into the side waist.
Inhale floating both arms up exhale draw the elbows in and relax the shoulders lengthening releasing inhale floating both arms up exhale release draw the elbows in palms facing up.
Just continuing one more round in your own time.
Releasing relaxing and now having the arms out wide from the shoulders palms are facing up if that's okay for you turning the head to the right and then slowly turning the head to the left so you can either keep the palms up or you might like to turn one palm down and one palm up as the head turns from side to side and see if that releases any tension in the neck.
Only doing what's comfortable for you so the head gently turns and then relaxing the arms coming back to stillness pausing breathing and now we'll invite a twist so having your right hand on the left shoulder and the left arm can come around to the lower back if that's okay for your shoulders inhale looking ahead exhale gently turning looking over the left shoulder breathing here coming back facing forward releasing the arm left hand to right shoulder right arm to lower back gently turning looking over the right shoulder breathing and then coming back pausing and just notice how you're feeling after taking care of your neck.
