Peaceful Landing Meditation

 Close your eyes and place one hand on your belly

Let your shoulders drop

Breathe slowly and deeply

Feel your hand rise and fall

Allow a gentle feeling of relaxation to flow through your body

Repeat this mantra: "I am calm and patient."

Travel Yoga: Stretches for Planes, Trains, Automobiles and more!, Darrin Zeer, pg 54

Turbulence Tension Tamer

When turbulence hits, let your shoulders drop, relax tight muscles, and release facial tension. Remind yourself to breathe slowly, and focus your attention on your beath. Make the out-breath two times longer than the in-breath. This will immediately calm you. Repeat this mantra: "I am calm."

Travel Yoga: Stretches for Planes, Trains, Automobiles and more!, Darrin Zeer, pg 50

Quitting Time, Breathing Meditation

Place one hand on your belly.

Breathe slow and deep.

Feel your hand rise and fall.

Let your shoulders drop.

Feel your body relax and renew.

Office Yoga: Simple Stretches for Busy People. Darrin Zeer, pg 85

Focus on This Moment

Here is a good way to focus when your mind gets distracted.

Alternate Nostril Breathing

Using your right hand, place your thumb against your right nostril.

Inhale deeply through your left nostril.

Hold your breath and close your left nostril with your index finger.

Release your right thumb and exhale slowly through your right nostril.

Repeat, inhaling on the right and exhaling on the left.

Let each breath become longer. Feel the calm and balance.

Office Yoga: Simple Stretches for Busy People. Darrin Zeer, pg 74

Natural Face Lift

Pretend to chew a large piece of gum up and down and side to side, mouth open.

Squeeze your eyes shut and lift your eyebrows up and down.

Massage your cheekbones, forehead, and temples with your fingers and knuckles.

Knead your brows with your fingertips.

Make sure shoulders are relaxed.

Office Yoga: Simple Stretches for Busy People. Darrin Zeer, pg 42

Eye Strain Solution

Take minibreaks from your computer screen as you work.

Refocus every ten minutes by looking out the window or around the office.

Each hour close your eyes and let your face soften.

Slowly roll eyes in a circle.

Take a few breaths, and return to action.

For soothing relief, rub palms together very fast till they get warm, then place them gently over your eyes. Softly hold them there till heat dissipates.

 

Office Yoga: Simple Stretches for Busy People. Darrin Zeer, pg 41

Email Meditation

While you are reading your e-mail, remember to breathe slowly and focus your attention on your breath. Make the out-breath two times longer than the in-breath. This will immediately calm you.
 

 

Office Yoga: Simple Stretches for Busy People. Darrin Zeer, pg 34

Office Yoga Posture

Want to ease your back pain and improve and energize your mood at the same time? Good posture is the best start. Throughout the day and when preparing for your Office Yoga stretches, take a moment to align your body properly.

Most important is to sit on your sit bones; to find these sharp bones, place your hands under your buttocks and rock forward and back.

Notice how, when you rise forward, your body aligns on top of your sit bones; immediately your back straightens, your chest expands, and your shoulders, neck, and head rise and align.

Now sit back on your tailbone - everything slumps and drops, including your mood!

Rise forward again. Feel your spine lift into a straight line all the way up to your head.

Let your shoulders relax, soften your jaw, lower your chin, and take a few deep calm breaths.


Can you feel the difference? This simple shift in posture improves not only your physical well-being but your confidence and sense of self.

Office Yoga: Simple Stretches for Busy People. Darrin Zeer, pg 26

Rise & Shine

First thing in the morning, practice this two-minute calming meditation.

Sit up in bed and breathe gently into your belly.
Feel your body soften and your mind relax.
Focus on the day's activities.
Think about what you want to accomplish and what the day will bring.
Breathe deeply.

"The quieter you become, the more you are able to hear." - Baba Ram Dass


Office Yoga: Simple Stretches for Busy People. Darrin Zeer, pg 14