5-Minute Chair-Based Reset

Time needed: 5 minutes (90-90-120 seconds)

Setting: Any chair/seated position

Purpose: Energizing body and mind while seated

1. Seated Space Creator (90 seconds)

What: In your chair:

- Plant feet firmly on ground, hip-width apart

- Roll shoulders back and down three times

- Create space between ears and shoulders

- Lengthen spine while imagining crown lifting

- Draw gentle figure 8s with nose

Notice: Areas of compression, where you habitually hold tension, how space feels different

Why: Releases seated tension patterns, improves posture, creates physical ease

2. Chair-Based Energy Flow (90 seconds)

What: Keeping good posture:

- Circle ankles three times each way

- Squeeze and release thigh muscles

- Draw circles with knees

- Do seated cat/cow spinal waves

- Twist gently side to side

Notice: Where movement brings energy, stiff spots, natural movement impulses

Why: Maintains circulation, reduces stagnation, awakens body awareness

3. Micro-Movement Integration (120 seconds)

What: Explore tiny movements while working:

- Write with whole arm, not just wrist

- Let head float while typing

- Breathe into back of chair

- Rock subtly side to side

- Create micro-stretches that feel good

Notice: How movement affects focus, what supports sustained sitting, where body wants to move

Why: Builds movement habits, enables dynamic sitting, maintains energy

Reminder to self:

- Keep movements small and subtle

- Follow body's wisdom

- Adapt to your setting

- Regular resets better than one long session

- Notice what brings ease