Shoulders Down, Stress Out: Your Thursday Morning Reset

Hey there, I'm Julia Cartwright, and welcome to Relaxation. I'm so glad you're here right now, especially on a Thursday morning when the week's probably got you feeling a little wound up. You know that feeling when your shoulders are somewhere up by your ears and you can't quite remember the last time you took a full breath? Yeah, we're fixing that today. So take a seat somewhere comfortable, and let's give your nervous system permission to actually relax.

Go ahead and settle in however feels good to you. If you're sitting, feel your sit bones making contact with the chair. If you're lying down, notice the bed or floor beneath you. There's no right way to do this, by the way. Now, let's start with something simple. Breathe in through your nose for a count of four, and as you exhale through your mouth, imagine you're letting out a long, slow sigh. Like you're finally putting down something heavy you've been carrying. Let's do that three more times together. In for four, and out with that sigh.

Now we're going to try what I call the tension release scan. This is my favorite way to actually feel relaxation happen in your body because honestly, sometimes we're so tense we don't even realize it. Start at the very top of your head and slowly bring your attention downward, like you're shining a warm light over each part of your body. As that light touches your forehead, notice if there's any tightness there, and imagine it melting away like ice cream on a summer day. Move that attention down to your jaw. So many of us clench our teeth without knowing it, so let your jaw hang loose and heavy. Release your tongue from the roof of your mouth.

Bring that warm attention to your shoulders, those notorious tension holders. Imagine them getting heavier and heavier, sinking down and back like they're melting into your chair or bed. Continue down through your arms, noticing the weight of them. Your hands. Your chest rising and falling with each breath. Your belly, your hips, your thighs, your calves, all the way down to your feet. Spend a few more breaths here, just noticing how different your body feels now.

Here's what I want you to take with you today: the next time you're stuck in traffic or waiting in line or sitting through a meeting, you can do this scan in thirty seconds. Just that quick body check-in can interrupt that tension loop before it even starts.

Thank you so much for spending this time with Relaxation. Please subscribe wherever you listen so you don't miss our next practice. You deserve this peace.

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