Take a moment to notice your supporting surfaces: the chair underneath you, your feet on the floor, and the back of the chair. Notice the breath. Let the breath help you come into the present moment and quiet busy thoughts. Notice whether your pelvis is tucked under as if you are sitting on your tailbone, or if you are leaning forward. Be sure your pelvis is at the back of the chair so that you can sit up on the sit bones — the bony points at the base of your pelvis. These bones are the pedestal upon which your spine is vertically balanced. Rock a few times side to side lifting one buttock and then the other to be sure to find them. Rest your hands rest in your lap, palms facing up.

Rest the fingers of one hand on the base of your neck and slide them up the back of the neck until you feel an indentation.  This is the base of your skull. Leaving your fingers there, rotate the head gently side to side keeping the nose level. The neck and shoulder muscles are soft, the jaw is free. Be sure the breath is flowing naturally while you are turning the head. See if you can feel the head as separate from the neck.

Now reach forward to the keyboard and notice what part of your arms moved first. Most people lead with the elbow or shoulder creating shoulder tension. Look down at your hands resting in your lap. Imagine you are a marionette and there is a string attached to the fingertips of your right hand. Let your fingers lead to the keyboard keeping the shoulder muscles quiet. Try it a couple of times thinking of the movement as sequential. The fingers lead and the rest of the arm follows. You are lengthening into the movement not contracting. Avoid leaning on your wrists or forearms while at the keyboard.

Now place your fingertips in the crease between your torso and legs, at the hip joints.  Pivot forward and back a few times and experience the motion at the hip sockets.  Notice if you have the tendency to fold in your waist. Remember that your waist is not a joint and should not be used for bending.