{"id":1733,"date":"2026-05-20T12:28:35","date_gmt":"2026-05-20T12:28:35","guid":{"rendered":"https:\/\/wellbeinginschools.eu\/?post_type=resources&#038;p=1733"},"modified":"2026-05-26T12:44:59","modified_gmt":"2026-05-26T12:44:59","slug":"stretch-before-scrolling","status":"publish","type":"resources","link":"https:\/\/wellbeinginschools.eu\/cs\/resources\/stretch-before-scrolling\/","title":{"rendered":"Prota\u017een\u00ed p\u0159ed scrollov\u00e1n\u00edm"},"content":{"rendered":"\n<figure class=\"wp-block-audio\"><audio controls src=\"https:\/\/wellbeinginschools.eu\/wp-content\/uploads\/2026\/05\/10_StretchBeforeScrolling_7-min_female_EN.mp3\"><\/audio><\/figure>\n\n\n<\/p>\n\n\n\n<figure class=\"wp-block-audio\"><audio controls src=\"https:\/\/wellbeinginschools.eu\/wp-content\/uploads\/2026\/05\/10_StretchBeforeScrolling_7-min_male_CZ.mp3\"><\/audio><\/figure>\n\n\n<p>\n\n\n\n\n\n\n<p>Hi there.<br>Welcome to this mindfulness practice, which may help you notice your relationship with technology. You can use this practice anytime during the day when you feel the pull to check your phone but want to choose something different.<br>You can close your eyes or keep them slightly open, whatever feels more comfortable.<br>Also, remember, you\u2019re always free to pause or step out anytime, just by opening your eyes and paying attention to where you are.<br><br>Let\u2019s begin by becoming aware of your posture.<br>Feeling the surface beneath you, the chair or the floor holding your weight.<br>Let your body settle, supported and steady.<br><br>Now, gently bringing your attention to your breath.<br>Feeling the air entering and leaving your body.<br>You don\u2019t need to change anything, just noticing this gentle rhythm.<br><br>If you feel the urge to check your phone, you may become aware of that impulse with curiosity.<br>You may imagine your attention as a beam of light.<br>Each time it moves away, you can gently guide it back to your breath, steady and soft. [3 sec pause]<br><br>Now, let\u2019s begin with some gentle, mindful movements.<br>First, you might try rolling your shoulders slowly forward and backward.<br>Feeling each movement as it happens. Noticing how your shoulders respond, how your breath moves with you. [3 sec pause]<br>When you&#8217;re ready, stretch your arms overhead.<br>Feel the length through your spine and the space you&#8217;re creating in your body.<br>Being aware of the sensations in your muscles, your skin, your breath. [3 sec pause]<br>And now, if you\u2019d like, you may turn your neck softly from side to side.<br>Let the movement be slow and easy.<br>Noticing the stretch, and how your neck feels as you move. What sounds does it make? [3 sec pause]<br><br>Now you may stop the movement and bring your attention to sensations in your body,<br>your feet,<br>your hands resting,<br>and the flow of air on your skin.<br><br>Maybe taking a moment to notice what it\u2019s like right now, to be here, not scrolling, not reacting, just breathing, just being.<br><br>You might even recall a small moment recently when you felt calm without your phone, like laughing with someone, walking outside, or just watching the sky. [3 sec pause]<br><br>Before we finish, you may notice the surface beneath you supporting you once more.<br>Take one deep breath in and out.<br>And now, if your eyes were closed, you may gently open them and become aware of your surroundings.<br>Just remember, whenever you hear or notice a notification on your phone, you can choose to pause for one mindful breath before reacting\u2014just becoming aware of what\u2019s happening inside.<br>You always have the option of making this pause before the next tap or swipe.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hi there.Welcome to this mindfulness practice, which may help you notice your relationship with technology. You can use this practice anytime during the day when you feel the pull to check your phone but want to choose something different.You can close your eyes or keep them slightly open, whatever feels more comfortable.Also, remember, you\u2019re always  [&#8230;]<\/p>\n","protected":false},"featured_media":1454,"template":"","class_list":["post-1733","resources","type-resources","status-publish","has-post-thumbnail","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/wellbeinginschools.eu\/cs\/wp-json\/wp\/v2\/resources\/1733","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wellbeinginschools.eu\/cs\/wp-json\/wp\/v2\/resources"}],"about":[{"href":"https:\/\/wellbeinginschools.eu\/cs\/wp-json\/wp\/v2\/types\/resources"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wellbeinginschools.eu\/cs\/wp-json\/wp\/v2\/media\/1454"}],"wp:attachment":[{"href":"https:\/\/wellbeinginschools.eu\/cs\/wp-json\/wp\/v2\/media?parent=1733"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}