This is a gentle stretching routine that can enhance sleep. Please adapt this sequence as you see fit. Do not force any movement through injury or against advice of your medical team.
Gentle Stretch Exercise
Begin by sitting comfortably. Sit up tall and allow your eyes to close.
Take a few deep breaths. Breathe in and out through your nose.
Set your intention. Let go of the day. Practice releasing and relaxing your muscles on command. Give yourself permission to sleep.
Allow your eyes to open and interlace your fingers. Turn the palms of your hands away from you and reach your arms up over your head. Then, release.
Interlace your fingers the other way. Place your other hand on top and press your palms toward the ceiling. With your arms stretched, pause and take a moment. Close your eyes and deepen your breathing.
Open your eyes and release your hands. Allow yourself to come into a gentle side lean. Rock forward or backward if it’s comfortable. Notice any tension releasing from your body.
Return to a seated position. Lean to the other side and stop when you find the stretch, or a tight spot. Breathe into the tension and focus on releasing it from your body.
Return to center in your sitting position. If they’re not already, extend your legs in front of you. Put one leg over the other and take a gentle seated twist.
Inhale and stretch your spine tall into the breath. Exhale and twist your upper body the opposite way of your crossed leg. Notice what parts of your body can soften. Let go of any tension.
Take one more breath. Slowly and mindfully release your stretch and return to the neutral position.
Flow into the twist on the other side. Cross your opposite leg and exhale while twisting your upper body the opposite way of your crossed leg. Notice what parts of your body can soften. Let go of any tension.
Release the twist and return to center. Take a few deep breaths and notice any tension that released from your body before lying down to sleep.
What is Mindfulness?
Mindfulness is our ability to focus on the present moment with curiosity and without judgement. Practicing mindfulness has several benefits, including increased empathy and compassion, improved immune functioning, improved sleep, greater focus and concentration, and reduced anxiety and stress.
Mindfulness resources
For additional resources, check out our:
- library of books on Mindfulness, all hand picked by our Sustainable Wellness team and clients
- library of Grounding Tools with a variety of grounding and relaxation videos, skills, and exercises
- blog posts about Mindfulness