Shoulder Shrug and Release
Materials Needed:
To Support Feeling:
Bored

How to Do It
Stand or sit comfortably. Inhale deeply and lift your shoulders up toward your ears, squeezing them tightly. Hold for a moment, then exhale and drop your shoulders suddenly, letting them relax completely. Repeat several times.
Why It Works
Shoulder shrugs help release built-up tension in the shoulders and neck, which can accumulate during periods of apathy. The act of lifting and releasing helps to reset your physical state and boost energy.
Guided Practice
Sit comfortably and let your hands rest on your lap or knees. Close your eyes and take a few deep breaths, feeling your body settle into the seat. As you breathe, become aware of the sensations in your hands, perhaps feeling a slight tingling or warmth.
Deepen your focus with a few more breaths. Taking a deep breath, feeling your chest expand and your spine lengthen. Lift your shoulders up towards your ears, squeezing them tightly. Feel the tension building in your neck and upper back. Hold for a moment, noticing the sensations of tightness or tension. As you exhale, drop your shoulders down with a sigh, letting go of all the tension. Feel the release as your shoulders fall, a lightness spreading across your upper back and neck. Notice the sensation of relaxation as you repeat this movement a few times — lifting with the inhale and releasing with the exhale. Stay with these sensations, allowing each release to bring a deeper sense of relaxation. Focus on the feelings of release and relief that come with each shrug and drop. Notice if any emotions arise — perhaps a sense of relaxation, a feeling of letting go, or a wave of calm. Allow these emotions to flow through your body, mirroring the release of tension. Invite any familiar thoughts or memories about relaxation and tension to come forward — maybe a memory of a stressful day or a belief about needing to relax. Notice how these thoughts settle in your body, perhaps as a softening in your shoulders or a release in your neck. When you feel ready, stop the movement, allowing your shoulders to settle into a relaxed position. Take a few deep breaths, noticing how your upper body feels now — perhaps more relaxed, more open, or simply more at ease. Gently open your eyes, carrying this sense of release and relaxation with you into the rest of your day.