Does your neck feel tight?  Do your shoulders feel tight or ache?

Do all of these exercises with gentleness and inside your comfort zone.

• Turn your head from side to side and notice how it feels.
• Move your head in a circle (rotating), within your pain level, in big circles and small circles (you access different muscles), in both directions.
• Now, turn you head to one side, and with the opposite hand rub and tap your stretched neck to your shoulder.
• Do the same for the other side. Tuck your chin and bring your head to your chest as far as possible within your pain level. Gently tap on the back of your head and neck with both hands. Look up toward the ceiling and stretch your head back as far as you can within your pain level and gently tap and massage your throat. Turn your head from side to side and notice that how it feels.  Looser?
• Gently massage your face, stroking with your hands outwardly (opposite of squinting) and also gently moving your fingers in little circles on your face. (moving outwards, again)
• Move one shoulder in rotation in both directions, paying attention that you are moving it down and back in your circles (many people tend to hunch their shoulders and hold them forwards) Rotate the other shoulder. Rotate both shoulders. Turn your head from side to side.

Become aware of where your body is tight, for example shoulders and hands, and when it is relaxed. In time, directing your awareness will bring about relaxation of it own accord. If you are tight, perform the exercises, and think about softening, relaxing and letting go that part of your body.

There are meditations you can develop to attune your awareness. Here is simple one to do before you go to bed that may help you sleep better:

Breathing slowly and deeply through your nose, exhale one or two counts longer than you inhale. Starting with your feet, tighten and relax each area in sequence, gradually moving up your body.