fucking-relax
unclench your jaw
direct reminders to relax and self-maintenance
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remember: it’s alright to take pain meds when you’re hurting
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comfort check
lounging in an ouch position?
haven't taken a deep breath lately?
hungry? thirsty?
need to use the toilet?
too much sensory input?
this is your reminder to get comfortable! go do what you need to do!
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be purposeful with your wellbeing
this could include:
let yourself move to music however you wish
doing small stretches during periods of waiting
celebrate when you do a task
reflect on the joyful mundane
ask: what is one thing you can do in this moment to make yourself more comfortable?
set aside time in your schedule to do whatever the fuck
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eye stretches, yeehaw
your eyes are always looking forward. they're tired. stop that. so, without moving your head:
look up. look down. slowly go back and forth in a straight line at a comfortable pace.
look left. look right. slowly go back and forth in a straight line at a comfortable pace.
cross X's with your eyes. start in one corner of your vision and cross to the other. slowly go back and forth in a straight line at a comfortable pace.
following a finger in these directions may help.
also, blink.
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take in a deep breath.
now breathe out.
feel the fucking nonsense float away.
take full, deep breaths.
breathe in stength...
breathe out bullshit.
allow your breathing to find its own natural, unhurried pace.
with each breath, feel your body saying:
fuck that
(full Fuck That meditation here)
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time to fucking relax that neck
start with sitting upright and shoulders pulled back
gently let head fall backwards, holding it there
slowly move your head along your shoulders; hold where you feel a stretch
keep your head as the main weight and drop it over towards the front of your body
slowly move your head along your chest; hold where you feel a stretch
go back and forth a few times all around, perhaps using your hand to gently pull your head further (if you do this, i find it feels best to use the arm in the direction you're going, so head sits in elbow)
gently and slowly return to the upright position
if you're like me, getting excited and whipping your head to point of dizzy, it's alright to not move until you've recovered
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Maybe *you* need to unclench *your* jaw 👀
you're not wrong
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eat when you’re hungry,
rest when you’re tired.
you don’t need to “earn it”
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hey remember when you were feeling anxious, frustrated, panicked, whatever that emotion was, and then
you set a timer for 30 minutes and stretched and worked out aerobically? and while the core struggle isn't gone, it didn't feel so scary anymore?
this is your reminder that it helped. you should probably do it again, and give yourself a sticker about it
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reset your back
do the thing where you
stand up with feet shoulder width apart
imagine your head is a weight (easy enough)
slowly roll your head forward, keeping the visualization that your head is a heavy thing pulling your upper half towards the floor from spine top to bottom (neck vertebrae to ribcage vertebrae to lower back vertebrae to waist vertebrae)
let your arms dangle as you go down. you ain't using them right now
you can wiggle your head/neck a bit if it helps you further relax your spine
keep your legs upright (bending knees a bit may be fine) and butt in the air (try to stretch out all the way to the tailbone)
hold in a comfortable position (don’t hurt yourself) and check in with how you feel till you’re ready to move
slowly (slowly!) roll yourself back up in a mirror movement of what you did earlier (so, bottoms up. don’t forget to slowly bring the neck vertebrae back in place)
if ya wanna, give your limbs a little shake out and spine a little twist or wiggle
no worries about how far you can go, you can slowly go further each time you reset your back until you get to a comfortable limit
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have you brushed your teeth today?
find what works for you. i ask myself "which feels better":
electric toothbrush or acoustic toothbrush?
flavorful toothpaste, sensitive teeth toothpaste, or something else?
string floss or a single-use floss pick? fancy water floss machine?
staring intently in the mirror, scrolling media, or something else?
brushing your teeth anytime during the day is better than nothing. flossing your teeth when you're able (personally i went from none to once a week to every two days) is better than nothing.
heck, brush your teeth now if you can or set an alarm for when you have access.
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borrowing from @bruderkaitlin 's post on twitter
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reminder to purposefully breathe for a moment
breathe in
1
2
3
4
5
breathe out
5
4
3
2
1
repeat however times you need to before returning to your natural breath
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