Sometimes,
All we need after a long and tiring day is to lean back into a chair or a sofa,
To truly lean into it,
To invite relaxation into the body.
This meditation is for the time in your life when either lying down feels difficult,
Or when you want a brief reset tool in the middle or at the end of your day,
Without lying down and feeling sleepy.
For this practice,
All you will need is naturally a comfy chair with your lower back nicely cushioned into the backrest.
And in case the earth feels far away and your heels don't touch the ground,
Support them with two blocks or thicker books.
This is a simple yet very important adjustment.
So take a moment or two if you need to to feel both grounded through your feet as well as through the back.
Take a moment to settle comfortably in your chair.
To arrive,
Let your feet rest flat on the ground.
Let your hands rest gently on your lap or by your sides.
Take a moment to feel the weight of your body and the steady support of the chair beneath you.
This moment is your time,
A time to rest,
To feel held and to come home to your body.
Feel how the chair hugs and meets your body.
Beneath your thighs,
Behind your back,
Below the feet.
Notice how the chair invites you to soften,
To lean back and to let go just a little.
At this moment,
You don't have to carry everything.
Right now,
You can allow yourself to feel supported.
And as you sit in your chair,
Bring your attention to your feet on the floor or the blocks.
Feel the ground beneath them,
Solid and steady.
Now bring your awareness to your legs,
Beginning with your ankles,
Calves,
Knees,
Thighs and hamstrings.
Feel the strength in your legs,
The muscles that have carried you through the day and life.
And if you feel any sort of tension,
Feel free to wiggle and spread the toes,
Maybe circle the ankles.
Straighten out the legs and then bend them in the knees.
Anything that allows you to feel like the legs are strong,
Mobile yet grounded.
Relax your legs,
The part of the body that carried you and connected you to the ground.
Invite the feeling of grounding in your legs.
Now bring your attention to your spine,
Let your back rest against the chair.
Really lean back,
Maybe even taking a sigh or two,
Inhaling through the nose and exhaling through the mouth.
Notice how the chair supports your back.
From the lower back,
Up through the shoulders.
With each breath in,
Imagine the spine gently lengthening,
The spine long and strong.
And with each breath out,
Soften the muscles around it,
As if you can lean back even more,
Giving in to the support a bit more.
And slowly bring your awareness to your shoulders,
Gently lower them away from the ears.
Visualize or let yourself feel the broadness in the upper back and length in the neck.
Broad across the upper back,
Long across the back of the neck.
Feel your arms resting naturally.
Relax the neck,
The jaw,
The face.
Let your face reflect ease.
Back body strong and supported,
Front of the body soft and at ease.
Now turn your attention to your breath.
Feel the natural rise and fall in your belly or chest.
No need to change anything.
Each inhale brings in spaciousness.
Each exhale brings out release.
Inhale space,
Exhale release.
Inhale space,
Exhale release.
Taking a few such inhales and exhales,
With each breath reminding yourself that it's okay to take rest.
To allow yourself a short break and to give in to the support of the chair.
To let go of effort and for a brief moment,
Just be.
Feeling the support beneath you,
Behind you and within you.
Begin to deepen your breath just a little.
Maybe move your fingers or toes gently and take a moment to appreciate your body.
Even if it's not in a state you would like it to be,
Or it used to be,
But just as it is today.
For you have given your body what it needs.
When you feel ready,
You may slowly open your eyes or lift your gaze and carry this sense of support and calmness into the rest of your day.
