Good morning,
Good evening,
Whatever time of day it is for you.
We'll do this meditation and legs up the walls.
So go ahead and just find a comfortable space where you can enter that posture and just hold it pleasantly.
Make sure your booty can get close to the wall so your legs can extend fully upwards and just relax without any muscular engagement.
You know,
We just spend the next few minutes of time seated on our work computers or watching TV or even just looking at our phones.
So take this next few minutes of time to really disconnect from that tack.
Connect to your breath while softening any aches or pains.
Once you find that legs up the wall position,
Invite your eyes to close if they're not already.
Relax your jaw.
Guide your arms towards the sides of your space with your palms flipped to face the sky.
And once you do that,
You'll feel your chest gently open.
Notice the natural cadence of your breath,
Your inhales gently expanding your lungs and chest.
Your exhale releasing that unneeded carbon dioxide,
Softening your body,
The space in between your eyebrows,
The edges of your mind.
Keep your focus on your breath here.
So,
As you exhale,
You'll feel your chest gently expanding your lungs and chest.
Relax your arms.
Guide your arms towards the sides of your space with your palms flipped to face the sky.
Relax your arms.
4 minutes 10 seconds Now notice the bottoms of your feet reaching towards the sky.
You can feel the pressure reducing in your legs here as the blood flow is redirected back towards your heart.
This new alignment,
This almost perspective change for your body is really positive in this shape.
It helps alleviate tension in your knees as circulation moves and just improves with your breath.
Keep your focus on the bottoms of your feet.
And soften.
And with your feet reaching up,
You'll notice your hamstring lengthening,
Stretched with the assistance of this new alignment of your bones and gravity.
This stretching and the reduced pressure that you're feeling will help alleviate any tiredness in your lower body.
Notice this,
Breathe into this,
And continue to soften.
Notice your sacrum resting near the wall,
Supporting the stacking of your legs upwards.
This alignment is helping to reduce any mild backaches that you were feeling earlier.
Your spine is long from your low back all the way to the top of your cervical spine,
The crown of your head.
And with your arms extending towards the sides of your space,
Notice and feel the openness in your chest.
Notice this,
Breathe into this,
And continue to soften.
Invite your awareness to the center of your chest,
Your heart space.
Take a moment to breathe in gratitude.
And in your head,
Repeat after me,
My body is relaxed,
My body is healthy,
My body is strong,
My mind is relaxed,
My mind is healthy,
My mind is strong.
Notice your body,
Your mind here,
Now fully relaxed,
Rejuvenated,
Healthy,
Strong.
Invite your awareness back to the natural rhythm of your breath.
Notice your inhales expand your lungs,
Your chest,
Your exhales releasing that unneeded carbon dioxide,
Softening your body,
Your third eye center,
The edges of your mind.
And take a more intentional inhale through your nose,
An open mouth exhale to sigh it out,
Let it go.
Allow that breath to once again inspire some movement in your body,
Starting small in your fingertips,
Your toes,
And just slowly getting bigger.
It might feel good to guide the bottoms of your feet onto the wall,
Almost as if you were doing a yogi squat on the wall.
Finding that yogi squat before rolling to either side and just take a moment to pause in that fetal-like position.
This posture is a symbol of rebirth from practice.
Honor yourself for taking this little bit of time for yourself,
For taking a break,
And then rise to a comfortable seat.
Guide your palms to Anjali Mudra,
Prayer at heart center and tuck your chin in towards your chest.
Give yourself a gentle smile,
No one's looking.
This practice is always here for you.
Take another intentional inhale through your nose,
An open mouth exhale to sigh it out,
Let it go.
Namaste.
