Meditation sequence
After the craziness of this past month, I think it's appropriate to post a sequence on meditation. No dynamic movement, just dynamic breathing.
So, if you're feeling a little like this:
Here's a meditation sequence to help you get out of the monkey mind and drop down into your beautiful, strong body.
Begin lying on your back. Support your body with any props that you need to feel comfortable and breathe into and out of the nostrils. Feel the body expand on the inhale and soften on the exhale.
Now bring your awareness to the front and back side of your body. Notice how the breath moves along the front side of your body. Notice how the breath moves along the back side of your body. Inhale along the front of your body, exhale the breath down the back of your body. Feel the front of your body face the sky, feel the back side of your body grounding into the earth.
Bring your awareness to the left and right side of your body. Notice how the breath moves along the right side of your body. Notice how the breath moves along the left side of your body. Inhale along the right side of your body, exhale the breath down the left side of your body. Feel any differences between the sides of your body (tension, imbalance, softness) without judgment or attachment.
Finally, notice your spine. Run your awareness along the front and backside of your spine. Notice the part of the spine closest the the heart, lungs, and organs. Notice the part of the spine that touches the earth. Inhale and exhale along the length of your spine.
Notice the whole body, breathing in and out awareness. [continue for 5-10 minutes].
So, if you're feeling a little like this:
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| Getting love from Gracie |
Begin lying on your back. Support your body with any props that you need to feel comfortable and breathe into and out of the nostrils. Feel the body expand on the inhale and soften on the exhale.
Now bring your awareness to the front and back side of your body. Notice how the breath moves along the front side of your body. Notice how the breath moves along the back side of your body. Inhale along the front of your body, exhale the breath down the back of your body. Feel the front of your body face the sky, feel the back side of your body grounding into the earth.
Bring your awareness to the left and right side of your body. Notice how the breath moves along the right side of your body. Notice how the breath moves along the left side of your body. Inhale along the right side of your body, exhale the breath down the left side of your body. Feel any differences between the sides of your body (tension, imbalance, softness) without judgment or attachment.
Finally, notice your spine. Run your awareness along the front and backside of your spine. Notice the part of the spine closest the the heart, lungs, and organs. Notice the part of the spine that touches the earth. Inhale and exhale along the length of your spine.
Notice the whole body, breathing in and out awareness. [continue for 5-10 minutes].