Shoulder Shrug and Release
Materials Needed
Feeling
Embarrassed
How to Do It
Inhale deeply and lift your shoulders up toward your ears in a shrug, holding the tension for a moment. Then exhale forcefully and drop your shoulders, letting go of the tension and any lingering feelings of embarrassment. Repeat this a few times.
Why It Works
The shoulder shrug and release help to physically express and then let go of the tension that often comes with embarrassment, promoting a sense of relaxation and release.
Guided Practice
Find a position where you feel balanced and comfortable. Take a moment to notice your shoulders and the space they occupy. You might feel a sense of lightness or perhaps a heaviness there. Allow your awareness to explore these sensations, without needing to alter or adjust anything.
Settle further into your seat, allowing each breath to soften your body and bring calm to your mind. Bring your attention to your shoulders, noticing any tension or tightness there. Gently lift your shoulders up toward your ears, holding them in a tense, shrugged position for a few seconds.
Feel the build-up of tension in your shoulders and neck, the muscles contracting as you hold this position. Notice the sensations of tightness, perhaps a feeling of weight or strain. Stay with these sensations, allowing yourself to fully experience the tension. As you exhale, quickly drop your shoulders down, releasing all the tension with a sigh or a soft exhale.
Repeat this shoulder shrug and release a few more times, each time holding the tension a bit longer and then releasing it fully. Imagine that with each release, you are letting go of stress, worry, or burdens that have been weighing you down. Notice if any emotions, thoughts, or images arise — perhaps a sense of relief, a feeling of lightness, or even a memory of releasing stress. Allow these experiences to deepen your practice, connecting you more fully to the act of letting go.
When you feel ready, bring your shoulders to a relaxed, neutral position, taking a few deep breaths to settle into stillness. Notice how your body feels now — perhaps more relaxed, more open, or simply more at ease. Gently open your eyes, carrying this sense of release and ease with you into your day, feeling more relaxed and unburdened.