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Relaxing The Body

MINDFUL BODY STRETCHING

  • Mindful Body Stretching is a practice whereby we progressively stretch and relax different parts of the body.

 

  • A favorite tool in the MINDFULGym program, it's useful for reducing muscular tension, relieving headache, refreshing the body, relaxing the mind, and improving sleep.

Mindful Body Stretching

Basic version - 3 postures

Mindful Body Stretching (basic version) - 3 postures

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Tortoise

  1. Imagine that you’re a tortoise…Push your head into the shell and shrug your shoulders…​

  2. Feel the muscular tension around the neck and shoulders…Count 1 – 10 slowly…

  3. Let go and return to neutral position…       

  4. Feel the waves of relaxation…

  5. Repeat this 2x.

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Superman

  1. Push your hands behind to squeeze the shoulder blades together…and extend your stomach forward…

  2. Feel the muscular tension around the area between your shoulder blades and stomach…Count 1 – 10 slowly…

  3. Let go and return to neutral position…

  4. Feel the waves of relaxation…

  5. Repeat this 2​x.

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Push the ceiling

  1. Imagine that the ceiling is falling down. Straighten your hands with palms facing upward, fingers mutually pointing and imagine pushing the ceiling…

  2. Arch your body a bit towards the back and feel the muscular tension around the hands, neck, and chest…

  3. Count 1 – 10 slowly. Let go and return to neutral position…

  4. Feel the waves of relaxation…

  5. Repeat this 2x.

Full version - 10 postures

Mindful Body Stretching

Mindful Body Stretching (full version) - 10 postures

Mindful Body Stretching - Part 1

Mindful Body Stretching - Part 2

Mindful Body Stretching - Part 3

Mindful Body Stretching (full version) - 3 parts

An anxious mind cannot exist in a relaxed body

Dr. Edmund Jacobson

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