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Ten-Minute Sequence To Revitalize Your Body & Reset Your Mood At Work
Whether your job requires long hours sitting at a desk, or equally long hours on your feet, here’s a simple yet powerful sequence – rooted in the wisdom of yoga and Chinese medicine – that will revitalize your body, bring calm and clarity to your mind, and beautifully reset your mood. It can easily be completed in ten minutes, making it perfect for your mid-morning or mid-afternoon break, or for your lunch hour. Enjoy!
Part One: Abdominal Breathing
To begin, find a relatively quiet place to sit. Rest the palms of your hands gently on your lower abdomen (below the navel) and bring your attention to the movement of your breath: the inhalations and the exhalations.
As you inhale, feel your belly expanding: rising a bit into the palms of your hands. As you exhale, feel your belly relaxing back into its neutral position. With your eyes gently closed, continue like this for a few more cycles of breathing: feeling your belly expanding and then relaxing.
Now, with each exhalation say – either out loud or silently to yourself – “ahhh” – and release any unnecessary tension in your jaw, face or neck. Repeat several times, relaxing more and more deeply, letting go of physical tension and mental worries.
Part Two: Acupressure Self-Massage
This next part you can do in either a sitting or a standing position – whichever feels best to you. In either case, allow your spine to be in its naturally upright position.
Now, place the soft padded ends of your first and middle fingers gently on your temples: those shallow indentations just an inch or so lateral to the outer edge of your eyes. Massage gently, by moving these two fingers in a tiny circular pattern – just enough to feel the skin of your temples sliding over the bone. Continue for 30 seconds or so.
Now, use your thumbs and first fingers to massage your ears: gently squeezing and tugging on the entire surface of the ear, from its lobe (on the bottom) to the upper edge. This activates dozens of powerful acupuncture points within the ear – which correspond to every organ of the body!
Part Three: Giving Your Eyes & Ears A Rest
Rub the palms of your hands together vigorously, for five or ten seconds, to create some heat in them. Then cup your newly energized palms over your closed eyes –- sealing the outer edges but leaving a dome in the center so you’re not actually touching your eyelids. As the palms remain over the eyes for a minute or so, allow your eyes to relax deeply, enjoying the quiet darkness. Imagine that your palms are bathing your eyes in healing energy.
Now, do the same thing with your ears: Rub your palms together for five seconds, and then cup your palms over your ears. Close your eyes and enjoy the heightened sound of your breathing, as your ears get a break from taking in sounds of the external environment.
Part Four: Gatha To Nourish An Inner Smile
A gatha is a practice-poem that we can use to guide and inspire us, as we focus on our breathing. This one was created by the Vietnamese meditation teacher Thich Nhat Hanh:
In – Out
Deep – Slow
Calm – Ease
Smile – Release
Using the gatha is easy. Here’s how: As you inhale, say to yourself the word “In” – and with the next exhale, say to yourself the word “Out.”
With the next inhale, say to yourself the word “Deep” – and with the next exhale, say to yourself the word “Slow.”
Repeat this for the third and fourth pair of words: “Calm – Ease” and “Smile – Release.”
The first word of the pair goes with the inhalation, and the second word of the pair goes with the exhalation. So the entire four-line gatha is completed in four rounds of your breath.
You can repeat the poem as many times as you’d like, simply by returning again to line one, once you’ve completed line four.
Use this gatha to help you feel the breath in your body; and to help you calm an agitated mind; and to support you in generating a subtle inner smile, whose energy nourishes and heals you.
Part Five: CBD Oil
Take some CBD oil, either immediately before or right after completing this sequence. Notice how, over time, the CBD oil enhances the effectiveness of these time-honored practices.
THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FDA AND ARE NOT INTENDED TO DIAGNOSE, TREAT OR CURE ANY DISEASE. ALWAYS CHECK WITH YOUR PHYSICIAN BEFORE STARTING A NEW DIETARY SUPPLEMENT PROGRAM
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