Hello,
Pashalindi here.
Here's a short mindfulness practice designed to help us let go of thoughts and pay attention to our posture.
Most of all,
It's about listening to your body,
So feel free to adapt any of these instructions to suit your needs.
So first,
Finding a comfortable sitting position.
Closing your eyes or leaving your eyes open with a soft focus.
Taking a few nice,
Long,
Deep breaths.
Exhaling fully.
And then allowing the breath to settle into its natural rhythm.
Now checking in with your feet.
Are they placed comfortably?
Taking a moment to adjust their position.
Maybe leaving them flat on the floor and parallel.
And resting here for a few moments.
Feeling the rise and fall of the movements of breathing.
And when you get distracted,
Simply noticing and coming back to the movements of breathing.
And now checking in with your sitting bones.
Is your weight centered?
Or is it more to the left or to the right?
Maybe taking a moment to adjust so you're comfortable.
And as we go,
If anything feels uncomfortable,
Notice the discomfort and see if you can perhaps stay with it for one more breath before moving.
And resting here for a moment.
Simply following the natural rise and fall of the movements of breathing.
And when you get distracted,
Simply noticing and coming back.
What about the spine?
Is there a sense of lifting up through the spine while respecting its natural curves?
Perhaps leaning forwards enough to feel those stomach muscles engaging.
And then encouraging a sense of lifting up through the chest.
And resting here for a few moments.
Breathing.
Now checking in with the shoulders.
Are they evenly spread and relaxed?
Are they hunched forwards or pushed too far back?
Is there a sense of openness across the chest?
A little space between the torso and the upper arms?
Taking a moment to tune in and make any adjustments.
And resting here for a moment.
Simply following the natural rise and fall of the movements of breathing.
Moving on to your hands.
Are they resting comfortably somewhere and well supported?
Taking a moment to adjust them if we like.
And resting here for a few moments.
Breathing.
What about your neck?
Is the head centred or leaning a little more to the left or to the right?
Is the head angled downwards slightly?
And resting here for a few moments.
Breathing.
If you wish,
You can continue perhaps tuning into the posture like this at other moments during the day.
Thanks for taking time to reconnect.
