You can benefit from this in as little as 5 minutes, but optimal time would be 10-20 minutes.
STRETCH your legs for 30 seconds.
SIT on a chair or couch. If you’re at work back away from your desk a bit.
CLOSE YOUR EYES.
STRETCH your arms above your head, slowly roll your head around to stretch your neck.
BREATHE DEEP - take at least 3 deep breaths in and out. As you take a breath, do so through slowly your nose, then hold it for a couple seconds and release the breath through your mouth slowly. Do this a couple more times.
RELAX your face, jaw, eyes and slowly go down your whole body.
BE AWARE HOW YOU FEEL as you relax.
CALM THE MIND. Let go of all thoughts. If any thoughts come into your mind, just repeat this gentle mantra to yourself “Peace Inside.” You can use any words that will help you stay focus or that will puth out the other thoughts. The best word to use is "OM" as it does not attach itself to any meaning. Other words you can use are Calm, Rest, Empty, Power, Strength, Love.
IGNORE NOISES in the same way that you ignore thoughts. Repeat your mantra. Don’t get mad at noises, just flow with them and let them pass over you.
OPEN YOUR EYES slowly after about 10-20 minutes, depending on where you are doing this exercise. Take a few more deep breaths and stretch your body gently. Arms, neck, your whole body.
Now you should fee rejuvenated and ready to get back into your day.
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