Monica:
Hi. My name is Monica and I'm gonna guide you through some neck rolls, shoulder rolls, just some exercises to help release any tension here that we're holding onto. I want you to find a space where you can sit comfortably, preferably in an upright position if that is not accessible. Whatever works best for you. Go ahead and firmly plant your feet into the ground, bring your hands to your thighs, and just take a moment to settle into your practice. Remember, today's practice is all about you and what you can offer into this space. There is no need to rush. Just take your time, nice and gently.
Beautiful. Just take a moment, take a breath in and exhale. Beautiful. Paying attention to any tension you might be feeling here and just breathing into those spaces nice and slowly, whatever you can do, whatever you can offer yourself today. Wonderful. We're gonna go through 3 stretches, 3 exercises. So take them at your pace. If you need to pause the video at any time just to go through them a little bit longer, feel free to do that as well.
We're gonna start with some shoulder rolls. So we're gonna take a deep breath in bringing our shoulders up towards our ears and then exhaling, dropping them down and back, opening up that chest, feeling any tension we have here. I know I myself feel some tension here usually. So just breathing into those spaces. Beautiful. Take another breath in bringing those shoulders up towards your ears and then exhaling down and back. And if this movement doesn't feel comfortable, maybe make it smaller, bringing it just a little bit and then down and back. It doesn't have to go all the way up to our ears, listening to your body, allowing yourself to feel comfortable in this moment.
Inhaling and exhaling. Beautiful. Go ahead and go through 2 more rounds here. Inhale, and exhale. Beautiful. One more breath in, and exhale. And just settle in. Notice any tension that you might have had at the beginning.
Check-in and see how it feels now, always tapping in, allowing yourself the space to acknowledge anything within your body. Beautiful. We're gonna come into some neck circles next. So do these nice and slowly, nice and gently. We're gonna go in one direction and then the other direction. No need to go at any fast pace. Take it slowly, making sure to feel where we're feeling any tension, any stress here, and just kind of allowing this movement to feel good in your body. So go ahead and take a deep breath in and just begin to circle towards the left nice and slowly, nice and gently, feeling any movement.
Just continue to breathe what you can, allowing yourself the space to release anything that no longer serves you. Beautiful. Let's go ahead and switch directions nice and slowly. Beautiful job. Nice and slow. Remember, you can do this at any space at any time. If you're feeling any tension in your neck and your shoulders and coming back to center and allowing yourself just to rest in the moment. You can always slow down. You can always take a few minutes just to practice any of these stretches, any of the poses, and any of the other videos you might have seen. And for the final stretch here, we're gonna do one of my favorites. It really helps. We're gonna go ahead and bring our left ear towards our shoulder and then we're gonna come back to center and then bring our right ear towards our right shoulder. So we're gonna kinda do a smooth movement here. However, if you'd like to stay on one side, feel free to stay on one side for a few breaths and then move to the other side.
It's totally up to you. I'll do 2 versions here. So take a deep breath in, bringing your left ear to your left shoulder, and exhaling back to center. Inhaling right shoulder. Exhaling back to center. And you can continue doing that if that feels good for you, or we can just stay for a few breaths in each pose allowing to breathe into the stretch here, releasing any tension. Beautiful. Just take a few moments.
If If you feel like closing your eyes, if that feels safe for you, feel free to do so. Coming back to center and just holding on the other side. Again, breathing into this stretch here. Nice job. Beautiful. Then come back to center.
Monica:
Check-in and see how you feel now. Do you feel a little bit more movement? Whatever it might be. If you need to practice a little bit more using those stretches, feel free to do so. And just remember that you are strong, resilient, and that the small moments matter. Thank you so much.
