One of the places that stress can get on top of us, especially during our most vulnerable times, is work. Take some time to slow down, relax and reconnect with yourself.
In the run-up to the Christmas holiday you may be feeling extra pressure with shorter deadlines, attempting to finish tasks off before your break. Our Shiatsu Therapist and Course Facilitator, Markus Heimpel, has put this routine together to help relieve any stress you might be feeling.
Relaxation is a proactive process of bringing our attention to bodily sensations and cultivating a sense of ease and comfort in our body. Furthermore working with a relaxed state of body and mind leads to a higher level of creativity and productivity and increased experience of job satisfaction.
Below you will find a sequence for short break activities at the work place, which can be adapted to different length of time (from a ‘2 changing breath moment to 5 or 10 minutes break). As well as taking time outside or physical activity during break times, for our general well-being it is important to cultivate a relaxed state of mind and ease in the body at the work station.
- Changing breath – breathing in through the nose, breathing out through the mouth with a sigh or sound
- Sitting comfortably – bringing awareness to our feet and sitting bones. Taking time to feel sensation in the body and let the body adjust to find a supported, comfortable sitting position.
- Body scan – starting from feet up towards head and fingertips, bringing awareness in turn to each part of the body. Noticing sensations and letting the body respond to fine-tune comfort and ease, allowing for yawns, stretches and movement.
- Tapping – starting on the head and face with very soft fingertips, like the gentle falling of rain onto the body. Gradually incorporating different strength and rhythm to the tapping. Experimenting with the bony parts of fingertips, knuckles, soft fists, …Important is to have loose wrists and finding your own rhythm and satisfying strength of tapping. Avoid painful sensations. If the arms get tired, take a break. Eventually extending the tapping to different body parts. Neck, shoulders, arms, wrists , fingers, chest, sides of body and to hips, legs and toes.
- Ears – pinching, folding and lengthening the ears. This can be very stimulating as the ears hold many acupressure points.
- Sitting comfortably – bringing awareness to our feet and sitting bones. Taking time to feel sensation in the body and let the body adjust to find a supported, comfortable sitting position. Noticing the difference of body sensations and energy compared to the beginning.
- Palming eyes – gently rubbing the hands together and placing the palms softly over the eyes and holding for a while. Important to keep your shoulders and arms relaxed, maybe resting the elbows on the table.
- Eyes – letting the eyes gaze leisurely around the room, out the window. Noticing colours, shapes, textures, space, distance … following what attracts your curiosity and imagination.
- Dreaming – allowing your mind a few moments to dream, roam, be spacious.
- Changing breath
This sequence is intended as a starting point for your own explorations. Eventually, you can have fun with it by adapting it to suit you.