Spine Re-Alignment

Power up with this meditation to help you re-align your body, mind and spine so inpiration and clarity can flow more easily through you. This is a meditation to start or end your day in the best possible way.

Transcript

Welcome.

This meditation will go for about 10 minutes.

So just finding yourself in a comfortable position however you are.

You can be seated sitting up,

You can be seated on the floor,

You can even be lying down.

So just take a few moments to get yourself settled.

Finding a neutral posture.

So that just simply means something that's not too extreme.

Not too far forward,

Not too far back,

Not too far to one side.

Somewhere in the middle of wherever you are.

So let yourself find your middle.

Let yourself find your center.

And closing down the eyes,

Letting the eyeballs sink into the back of the sockets.

Resting the tip of the tongue on the top of the mouth and just moving the breath in and out through the nostrils if you can.

So the way we set the tone of our meditations and of our experience is we can set it with our breath.

So let's breathe in together.

And exhale long,

Slow,

Deep exhale,

Removing all the air out of your body.

And then breathing in together through the nostrils.

Exhale long,

Slow,

Deep exhale all the way out.

And in,

Breathing in together.

And exhale long,

Slow,

Deep exhale breath.

Good.

And just let your breath return to a natural pace from here.

Just noticing every exhale breath,

The body softens a little more into its neutral centered position.

Noticing our legs and our feet extending away from our head.

Getting a sense of distance and space.

So noticing what it feels like or where it feels like your legs are.

How much space does it feel like your legs are taking up?

How much space do your feet take up?

And what is the feeling on the bottom of your feet?

And what is the feeling of the top of your feet?

Is there a difference?

So just noticing is enough.

We don't have to adjust anything.

Just noticing is good.

And then noticing our hips.

So the front of the hips or the groin area.

Noticing any tension in there.

If so,

Just awareness can just be enough to help it soften.

And noticing the buttocks,

Left buttock and the right buttock.

Good.

Now bringing our attention into the belly.

Noticing the breath as it inhales.

Let the belly expand forwards.

And as you exhale,

Allow your belly to squeeze the air gently as you breathe out.

All the way releasing.

Slight tension in the belly.

And then inhale,

Let the belly draw forward to draw the breath in.

And exhale,

Pushing out all the air using the belly.

Again,

Inhale,

Draw it in,

Draw it down to the belly.

Down to the belly button.

And exhale,

Pushing or drawing or squeezing gently the breath out.

Good.

And then just let your breath return to a natural pace once again.

Find its own way.

We just give it a nudge every now and then.

And noticing the heart space or the chest area.

And as we draw a breath in,

Allow the heart to open ever so gently.

A cooling breeze moving through the space.

And as you exhale,

Let the heart area just soften and sink slightly.

Warm energy with the exhale.

As we inhale,

Drawing a cooling freshness,

A light energy coming into the chest,

Allow the heart to expand.

Exhale,

Allow it to soften and sink.

And it's more of a warming,

Nurturing energy as we breathe out.

Inhale to draw into the chest,

Cooling energy.

And exhale,

Softening the chest,

Warm energy.

Now moving awareness to the back of our body,

To the base of our spine.

As it plugs into the hips,

Into the buttock area.

Noticing any tension in the lower back,

Left side of the lower back and the right side of the lower back.

Noticing any differences between the two.

Does the left side feel tighter than the right?

What side feels larger?

How much space does it take up?

So again,

Just becoming aware of this is often enough.

We don't have to adjust.

If you do feel like adjusting,

Just ever so slight adjustments.

It's like a intelligent realignment process.

And it's all sensitivity.

It's all based on gentleness.

Finding increasingly comfortable spaces to move.

Finding increasingly easier posture for the body.

And noticing the upper back or the upper spine between the shoulder blades.

Just allow it to soften ever so slightly.

Taking the pressure off ourselves.

Letting go for a little while.

Let the shoulders soften,

The left shoulder and the right shoulder soften down towards the earth,

Down towards the floor.

The shoulders become heavy.

The arms become heavy.

The left arm and the right arm sinking.

Relaxing,

Resting towards earth.

Like there's some kind of magnetic energy or magnetic pull towards the earth with our limbs.

It's very nurturing,

Very comforting.

It's like a yearning.

So if that feels true for you,

Then just allow the limbs to become heavy.

Allow your shoulders to become heavy so they can be nurtured by the earth energy.

Let go of your control.

An awareness up into our throat,

Into the front of the throat.

Noticing the space at the front of the throat.

Noticing the quality of the throat.

Sensations.

Does it feel hot in the throat or warm?

Or does it feel more cold and a cool energy as you focus on your throat?

Just drawing the head slightly back and tuck the chin just slightly towards the chin.

Allow length in the back of your neck like you're raising the skull towards the sky.

Just slightly.

Again,

Just finding a natural easy way to do this.

No strain.

Finding a comfortable way to move our head,

Our neck into a subtle alignment.

Just softening the jaw and just letting our ever so slight smile come onto the face.

Noticing the top of your head.

Sensing the very top of your head.

And noticing a pull towards the sky.

Like again,

A kind of magnetic energetic connection to the sky.

As the top of your skull is drawn slightly up towards sky.

Creating space in the head,

The face,

Lengthen the neck and the spine.

Creating more space for your breath to enter your body,

Into the belly.

Creating longer,

Slower and deeper exhales.

So taking a few breaths here.

Feeling the alignment in the body.

Feeling a space that is more comfortable,

More neutral,

More centered.

Good.

And so when you're ready,

Just gently releasing your posture.

You can gently open your eyes and return to the day.

That is the end of the meditation.

Namaste.

Reviews

Great start to the day trying this thank you 🙏🏻

Lovely body scan. Thank you

Very nice, simple and gentle instruction. Thank you.

Nice brief meditation. Good for eye therapy time. 12/23/23

Nice
Felt much greater ease in spine and posture

A great guided through meditation!

Thank you, a simple yet effective meditation. Most helpful. 🙏

Calming and soothing! Thank you, Namaste!

I liked this quite a bit. Very helpful - particularly the day after an intense 5K race and other highly active family obligations which has left me very sore with tight muscles. This helped me find that proper alignment again which will help keep me from becoming even more sore and knotted up. Thank you so very much for sharing this with me and the world. I see the light in you. 🤲❤️🤲