Shoulder Rolls

Continue to sit gently, allowing your breaths to bring deeper relaxation and a sense of calm to your thoughts. Slowly start to roll your shoulders in a circular motion, first forward and then backward. Notice the sensations as you move — perhaps a gentle stretch, a subtle popping, or a release of tension.

As you continue with the shoulder rolls, focus on the sensations and how they shift. Feel the muscles in your shoulders and upper back engaging and releasing. Stay with these sensations, allowing the movement to guide your awareness. Notice what emotions or feelings come forward with this movement — whether it's a sense of relief, a feeling of tightness, or something else entirely. Let these emotions exist without needing to change them, simply observing how they show up in your body.

Allow the motion to create a sense of fluidity in your shoulders, letting any accumulated tension flow out with each roll. Notice what emerges as you continue rolling — perhaps a new sense of freedom in your body, an unexpected feeling of lightness, or a deeper awareness of how you carry stress. Stay with these unfolding sensations, letting the rhythm of the movement connect you more deeply to your experience.

When you feel ready, gradually slow your shoulder rolls to a stop, taking a few deep breaths and noticing the stillness in your body. Observe how your shoulders and upper back feel now — whether there is a newfound ease, an openness, or simply a heightened sense of presence. Gently open your eyes, bringing this awareness of release and relaxation with you into your day, feeling more at ease and attuned to your body's needs.