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Tapping

Settle into a comfortable position. Using the soft padding of your pointer and middle fingers, begin tapping your face. Begin by tapping underneath your eyes. Then tap and explore your temples, forehead, and jaw bone... Continue by using all your finders to tap the top of your head and down the back of your neck... Notice the sensations of the tapping on your face.

Continue using your two fingers to tap around to your collar bones, and then use your fists to pound your chests and vocalize a soft 'ahh'. Continue tapping gently down to your ribs...

Sit up straight and with your palm gently tap the top of your arms one at a time by your shoulders... As you tap say, this is my are, and this is the sensation of my hands against my arm... Tap down to your forearms...and hands. Lastly, with the inside of your fists pound gently but firmly on the space between your neck and shoulders. First one side...then the other.

Knee Taps

Sit towards the front edge of your chair with your feet flat on the floor and your spine tall. Pull your belly button in a bit to engage your core.

Lift your right knee up towards your chest and rotate your torso towards the right to bring your left elbow towards your knee. Pause for a moment and then rotate your torso back to the center and lower your right foot to the floor.

Repeat on the other side. Lift your left knee up towards your chest and rotate your torso towards the left to bring your right elbow towards your left knee. Pause and then rotate your torso back to the center and lower your left foot to the floor.

Once you're comfortable with this movement pattern, you can experiment with adding some simple breathing to the movement.

Inhale in the center.

Exhale and twist to the left.

Inhale back to center.

Exhale and twist to the right.

Child's Pose

Start by sitting in your chair and notice how you are feeling in this moment. Take a few slow breaths. Can you feel the sensation of your breath in your belly? can you feel it in your feet on the floor?

Hinge forward at your hips and bring your elbows to rest on your knees or your desk. Make a shelf for your head by bringing the pinky side edges of both of your hands to touch. Let your forehead rest on your hands. See if you can let the weight of your head by totally supported by your hands. If it feels good, close your eyes.

Take several breaths through your nose, and let your exhalations be long and smooth, resting for as long as you'd like.

Thought River

Our minds are thought making machines, and sometimes those thoughts can get really confusing or overwhelming. With practice, we can build our capacity to better understand our thoughts, and choose which ones to hang onto and which to let go of.

Sit in a relaxed position, close your eyes and imagine yourself sitting by a tree next to a river on a sunny day. This can be a river you've visited in the past, or a river you imagine. Notice the current, is ti lowing quickly or slowly?

As you sit by this river, turn your attention to your thoughts. As a thought comes into your mind, notice it and any reaction you may have in your body, then imagine taking that thought and placing it into the river.

Sit with your thoughts, dropping them into the river one at a time as they come up in your mind. Notice if there are any thoughts that are hard to put down, or maybe ones that you put down and then pick up again.

Putting It All Together

Creating Space in My Upper Body

Body Scan.Balloon Breath.Neck Stretches.Arm Circles.Cactus Arms.Gentle Backbend.Seated Twist.Swooping EagleSoothing Self Massage

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PESI Publishing

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Mindful Chair Yoga Card Deck

Mindful Chair Yoga Card Deck