Build A BackBone

This ten-minute guided meditation can be done laying down on a yoga mat on your stomach and is designed to bring a gentle sense of ease and awareness to your neck and spine. Background music by Drew Bathory.

Transcript

Spread out a yoga mat or blanket on a soft surface and lay face down,

Resting your chin or forehead on the ground with your hands beneath your shoulders.

Take a few full breaths,

Sending your breath to the sides of your body and into your back.

Place your elbows on the ground in line with your shoulders.

And align your hands with your elbows,

Palms down to the ground.

Your arms will be at a 90 degree angle.

If you're able,

Slide your elbows forward so they are slightly higher than your shoulders.

Press the hands firmly down into the ground and engage a pulling action.

Your hands won't move,

But they're pulling at the ground as if you are trying to pull yourself forward.

As you do this,

Inhale and lift your chest and head off the ground any amount,

Paying particular attention to your lower back,

Making sure not to pinch it.

When you need to exhale,

Lower yourself down and rest on one ear.

Pause here for a few moments to feel the residual sensations from this simple movement.

And antop amount of debt of your own.

You you you Repeat as many times as you like alternating the ear you rest on between lifts you you you you you you you you you you you

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