Meditation For Spinal Health

This meditation supports the healthy functioning of the spine and nervous system. The health of the spine is very important in Yoga. If you have a healthy spine, this meditation can help you become more aware of the flow of energy up and down the spine. And if you’re struggling with some physical health challenge, this meditation may help you with relief from chronic pain.

Transcript

Welcome.

This is a meditation for spinal health,

Supporting a healthy spine and healthy functioning of the nervous system and also for creating a clear channel for energy to flow through our bodies.

The health of the spine is very important in yoga.

So if you have a healthy spine,

You don't have back pain,

This meditation can help you be simply become more aware of the flow of energy up and down the spine.

And if you are struggling with back pain or some other physical health challenge,

This meditation may also help you with relief from chronic pain.

So we begin by either finding a tall seat,

A comfortable seat,

Or if you're unable to sit at this time,

Perhaps reclining on your back in bed or on the floor,

However you're comfortable.

If you have back pain,

Make sure that your back is supported in some way,

Perhaps with a cushion under your legs,

Perhaps a folded blanket or cushion under your head.

Make sure your spine is not compromised in any way and that you're completely comfortable and warm enough.

If you like,

You can take a few moments with your hands in Meru Danda Mudra.

This mudra is sort of a thumbs up mudra.

You curl the fingers into your palms with the thumbs up and then the little finger side of the hands rests in your lap.

So thumbs up,

Hands resting in your lap,

And you can actually press your hands down gently into your legs.

And notice if it helps you to lift and lengthen your spine if you're sitting.

Make sure your feet can touch the floor and as you breathe in,

Feel the openness in your chest.

As you breathe out,

Feel your shoulders soften down away from your ears.

You might imagine a string lifting up the back of your head and you might tuck your chin just slightly,

Finding your tall seat if you're seated.

If you like,

You can close your eyes or simply lower your gaze and begin to direct awareness inward.

Become aware of your natural breath without trying to change anything.

Just take a few breaths to notice the rhythm and pace of your breathing.

Breath flowing in through the nose and breath flowing out.

As you breathe in,

Think to yourself.

Breathing in,

Lift the sternum.

As you breathe out,

Think to yourself.

Breathing out,

I soften my shoulders.

Breathing in,

Lift the sternum.

Breathing out,

Soften the shoulders.

Do this a few times to center yourself.

Breathing in,

Lift the sternum.

Breathing out,

Soften the shoulders.

When you feel ready,

You can release the hand mudra and just relax your hands in your lap or by your sides.

We'll begin now to lengthen the exhalation to encourage a sense of relaxation in the body and the mind using the khaki or crow breath.

To do this,

Purse your lips like a bird's beak as you exhale and gently blow the breath out.

Then breathe in through your nose and breathe out through pursed lips.

Notice how this naturally lengthens your exhalation,

Slowing the breath down,

Coming into relaxation.

Breathing in through your nose.

Breathing out through pursed lips.

With each breath out,

Soften the shoulders.

Release the jaws.

Let all of your facial muscles soften.

Let the body relax into the support beneath you while maintaining an erect spine or a long spine.

Breathe in through your nose.

Breathe out through pursed lips.

And again,

Breathing in through the nose and out through pursed lips.

As you feel ready,

Bring attention to your back body and notice any movement in the back of your body as you breathe.

Begin to visualize breathing in and sensing or feeling the breath,

Creating space between each and every vertebrae.

As you breathe out,

Release any tension in the back body.

Breathing in,

Lengthening the spine,

Creating space between each vertebrae.

Breathing out and letting go of tension.

Breathing in,

Lifting and lengthening.

Breathing out,

Softening and letting go.

Breathing in,

Expanding,

Creating spaciousness in the back body.

Breathing out and softening the upper back,

The middle back.

Continuing on your own.

Breathing in,

Feel expansion extend from your tailbone all the way up to the back of the neck.

Breathing out,

You might feel your lower back flatten if you're lying down.

Or perhaps straighten a bit more if you are sitting.

As you breathe,

Movement in the spine may feel big,

Or it might be very subtle.

Repeat this a few more times in silence.

Now bring your attention to the very center of the top of your head.

The very center of the top of your head.

Feel this space with your mind.

And imagine a point here.

Begin to visualize breathing in from this spot,

The crown of the head,

And down the back to the base of the spine.

And breathe out from the base of the spine to the crown of the head.

Breathe in from the crown of the head to the base of the spine.

Breathe out from the base of the spine to the crown of the head.

As you breathe in,

Imagine the breath as color,

Or light or sensation.

Whatever works for you.

Perhaps feeling the sensation of warmth flowing from the top of the head,

Down the length of the spine to the tailbone.

As you breathe out,

Imagine coolness,

Or soft light,

Or color flowing back up the spine and out through the crown of the head.

Breathing in warm,

Golden light in the top of the head,

Down the spine all the way to the tailbone.

Breathing out cool silvery light flowing back up the spine and out to the crown of the head.

Continue this visualization,

Visualizing the breath,

However it comes easiest for you.

As light,

Or color,

Or sensation of warmth flowing in from the crown of the head to the base of the spine and flowing out from the base of the spine to the crown of the head as cool silvery light or color.

Continue for several more breaths.

Let this visualization be the focus of your mind and awareness.

And if you get lost,

Don't worry.

Simply begin again on the next in breath.

Breathing in warm,

Golden light flowing down the spine.

Breathing out cool silvery light flowing back up the spine and out the crown of the head.

Keep coming back to the breath and the visualization.

The next time you breathe out,

Let your attention rest at the space just above the crown of the head.

Noticing any sense of calm or ease here.

The next time you breathe in,

Bring awareness back down to the base of the spine and let your attention rest here.

Feel yourself grounded and connected.

Feel your sitting bones rooted.

Bring awareness down into your feet and feel your feet connected.

Feel sensation in the soles of your feet.

All the little nerves that carry sensation back up the spine to the brain.

Nerves carrying the message I am safe.

I am safe.

I am grounded.

I am supported in my being.

Affirming this to be so.

Sending the message back from the brain to the body.

Soften.

It's okay to be at ease now.

Resting in this sense of ease.

And finally,

Perhaps offering gratitude for this body.

For all the inner workings of the nervous system,

Circulatory system,

The breath,

The respiration,

Bones,

Muscles,

Digestive organs and organs of elimination.

All these systems working together to create this body that is here.

Resting now.

Feel your feet touching the earth.

As you're ready to awaken,

Begin to wiggle the toes and the fingers.

Feel sensation in the body.

Slowly begin turning your awareness outward again.

When you feel awake and aware,

Blink the eyes open if they are closed.

Take a moment to pause and reflect.

To notice how you feel.

If there's any shift or change in the body,

The mind or the breath.

Perhaps walking a little taller as you leave this meditation today.

Carrying the sense of ease within you.

This ends our meditation for today.

Thank you for practicing.