Carrying the world on your shoulders? ’Fess up. You’re not Atlas, and you’re simply not equipped to lug around all the planet’s—or your office’s—problems. Time to give yourself, your shoulders and back a relaxing stretch.

These are stretches you’ll do while seated. Your chair is on casters? Make sure it is stable by pushing it back firmly against a wall or cabinet. Position your buttocks so they are slightly away from the back of your seat, maybe four or five inches. Now take a couple of nice, long breaths. Start gently curling and uncurling the spine. Slump down in your seat and round your upper and lower back. Take advantage of this moment. I’m always saying, “Elongate the spine.” Now’s your chance to slouch like a petulant adolescent.

Caution: Do you have severe pain in your back? A sharp pain shooting down the back of your leg or any neurological symptoms, such as numbness or weakness in your foot or leg? Consult a doctor before doing any back stretches.

Not in the above category? Really slump down so that your chest is caved in. Round your shoulders and tilt your head forward. Let your chin tuck down toward the chest. Take a few deep breaths. Then start uncurling the spine. Elongate upward. See if you can begin the elongation in the lower back. Let the lengthening flow into the middle and upper back.

Now lift the head and chin so that your eyes are gazing at a point about midway up the wall in front of you. Don’t tilt your head so far back that your neck feels strained. Looking at the ceiling? You’ve lifted the chin too high. Slightly arch the upper back and gently draw the shoulders back. Please, no harsh or forced movements. Allow the stretch to be subtle. Breathe.

The stretch is so simple it’ll be easy for your mind to wander off. A phone is ringing? A coworker laughing? You’ll want to answer the phone or hear the joke. Resist that temptation. Keep drawing your attention back to focus on the physical sensations in your back. Notice how in some places your back feels stiff, in others more flexible. Observe how the vertebrae move. Are they moving singly? Or in clumps? As you’re noticing, see if you can avoid making any judgments. Just observe the amazing intricacy and complexity of your spine.

You’re so used to hurrying through the day’s tasks, you’ll also be tempted to rush through this stretch. Remember, this is only going to take two or three minutes! Give yourself the gift of a slow stretch. Do the sequence several times. Move elegantly. Languorously.

Excerpt from Serenity To Go: Calming Techniques for Your Hectic Life by Mina Hamilton