Lehal Library

2. Jaw: With your head held in its balanced resting position, force your lower jaw straight out. Tense your jaw and hold it for five seconds, then relax. 3. Neck I: Without tensing or forcing, arch your neck forward slowly and press your chin down firmly onto your chest as far as it will go. Hold it there for thirty seconds while breathing normally, and then slowly relax it back to its normal resting position. (If you have neck tension problems, hold your chin on your chest for up to three minutes.) 4. Neck II: Again without tensing or forcing, slowly push your head way back and firmly push your chin straight up. Keep pushing your chin out but do not tense your neck muscles. Hold it for thirty seconds while breathing normally, then slowly relax your head back to its balanced resting position. (Again, if you have neck tension problems, hold this position for up to three minutes.) 5. Neck III: With your head in its normal resting position, slowly grit your teeth and tense all your neck muscles, feeling the tension spreading right through your entire neck and up around your skull. Hold it for ten seconds and then relax. 6. Full-body stretch: Give yourself a full-body stretch, pushing out your arms and legs with your head back. Stretch and tense as much of your body as you can while taking a long, slow, deep breath. Tense and hold it for five seconds. Then deeply relax your whole body while slowly and deeply exhaling. Check your posture and readjust your sitting position at this point, but hold on to your relaxed state. 7. Take a minute to settle, getting as comfortable and relaxed as possible. Feel all the tension draining out of your body. When you are settled, begin the next exercise. Breathwork: Breath Awareness (5 Minutes) Spend five minutes observing your natural breathing process. Keep pushing those thoughts away and returning your focus to your breathing. Keep it simple. Energy Body Stimulation: Foot Work (10 Minutes) Perform the following exercises for approximately one minute each, but cease stimulation if energy movement sensations become too uncomfortable. 1. Using wide brushing and sponging actions, stimulate all the toes of your most responsive foot at the same time. Repeat this on your other foot. Then split your body awareness and do both feet at the same time.