The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness

by J. Mark G. Williams

standing in a neutral position with the arms alongside the body, you can play with rolling the shoulders while letting the arms dangle passively, first raising the shoulders upward toward the ears as far as they will go, then backward as if you were attempting to draw the shoulder blades together, then letting them drop down completely, then squeezing the shoulders together in front of the body as far as they will go, as if you were trying to touch them together with the arms passive and dangling, Continue “rolling” through these various positions as smoothly and mindfully as you can, with the arms dangling all the while, first in one direction, and then in the opposite direction, in a forward and backward “rowing” motion.