Fall-back

What will you do with that extra hour we "gained" this past weekend? Did you actually sleep an hour longer? If so, good for you! 

For most of us, re-setting the clocks after Daylight Savings Time ends presents an uncomfortable transition for our bodies to adjust to the time change. If you do find yourself awake earlier the next few days, why not take those minutes to close your eyes and silently notice your breath?

Sit up so you don't fall back to sleep. Place your hands on your belly and/or chest just to find where your body moves as you breathe in. Silently think the word "breathe" in a slow, drawn out way each time you inhale or exhale. Spend just a few minutes practicing this mindful breathing.

Then you will be ready to begin your day with calm focus. Or maybe you will just "fall-back" into bed, relaxed and sleepy! Make sure you re-set your alarm clock so you're not late for work.



Instructions for all sessions: FAQs Also, if you are reading this via email, you may not be able to see the audio player. Just click through to view this on the blog page so you can use the audio.






1. Begin by warming up your shoulders: roll them up to your ears as you inhale and roll them back and down as you exhale. Repeat 3-4 times.

2. Stretch your arms wide on an inhale then as you exhale, swing the arms around so the hands land on the opposite shoulders, giving yourself a big hug. Repeat the wide stretch and as you hug the second time, the other arm can be on top.

3. Lift one knee off the chair seat, you can hold the back of the thigh for support. Flexing the foot on the raised leg, slowly spin the lower leg in both directions 3 times each. Place the thigh back on the seat and repeat on the other side.

4. Inhale both arms straight up for the ceiling, then on your exhale, fold at the hips so your belly comes to rest on your thighs. Let your head hang, releasing all the neck muscles. You may even rest your head on your knees if you can reach. Let your arms flop to the floor on either side of your legs. Rest here for 5 complete breath cycles.

5. Bring your hands to your knees and on an inhale, slowly push yourself back to sitting.

6. Cross your legs by bringing your right ankle to rest just above your left knee, keeping the right foot flexed at the ankle. ("man sit") If this stretch feels toe intense, rest your right ankle across your left shin, or even in front of your left ankle. Whatever leg cross works for you, think of pointing the right knee toward the ground, feeling the opening in your inner thigh and hip.

7. Still with your ankle resting across your knee/shin/opposite ankle,  rest your hands on your thighs for support, then begin a forward fold by slowly leaning your chest toward your knees, folding at the hip with your back staying flat. Lean forward enough to feel a gentle stretch, but not so far that you feel pain.

8. Return to sitting upright. Repeat #6 and #7 with the left ankle crossed above the right knee (or shin, or ankle).

9. Inhale your arms up to the ceiling, then exhale bringing your hands together in front of your heart, palms pressed together, thumbs on sternum. Close your eyes and take 5 slow, deep breaths before returning to your day.