Mindfulness Activity #61
Breath While Twisting
We have been exploring different variations on breathing while noticing the top of the breath. Today, we add twisting movements. This practice stimulates circulation of blood flow to the limbs. It warms cold , clammy hands—often a sensation associated with anxiety. It prepares you to begin your day.
Stand with your feet wider than hip-width apart. Take a few deep breaths in and out before beginning. Extend your arms out to your sides with enough space so that you won’t hit anything as you move. Your feet remain planted throughout. Begin to twist and allow your arms to fly. Increase the speed and strength of your movements and notice to see if you feel warmer. Allow your hands begin to slap your shoulders, low back, and chest as your arms fly. Continue to breathe in and out deeply noticing the shift from inhale to exhale and exhale to inhale. Try to time your exhale breaths to end as you twist and slap one side. Inhale should take place after you wrap one side and are beginning to uncoil. Continue for one minute. When you stop, continue to breathe deeply for three breaths. What do you notice?
You may notice your heart rate has increased, but your body should be warmer and free from tightness and tension. Roll your shoulders back and stretch your neck. You are ready and open for the week!
Make an intention to pay attention to just your breathing during the day. Either set a timer for random times to ensure you are connecting to breath or take one deep breath before any transition (e.g., before meals, before moving from one place to another) and of course, any time you are stressed.
Welcome to Monday!