Chest Opening Relaxation Meditation

With the support of a yoga bolster or rolled towels (I recommend rolling 2-3 towels together), this restorative guided meditation gently opens the chest while encouraging your body to shift into a state of rest and ease. It's a simple yet powerful practice for releasing tension after long hours of sitting and supporting healthy posture. For even greater benefit, pair this meditation with my Office Syndrome Seated Reset practice, or begin with my talk, Understanding Office Syndrome, to learn the science behind these techniques. Together, these three practices create a complete office syndrome recovery routine.

Transcript

Take your yoga bolster. Or rolled up towels. Place it on the floor. And we're going to lay with our spine. Directly on top. Of the towel. Keeping the knees bent. Very carefully. Lower yourself down. Onto the towel. Making sure that the back of your head is on the towel itself. So here I'm too far up. Towel should sit. Around the mid-back area. Elevating the chest. Take some time to get comfortable in this position. Keeping the knees bent and feet flat on the floor. You can be on your bed or a firm surface. And from here. Bring the arms. Out. To a T position. Palms facing up to the ceiling. This position. Opens up the chest passively. It's a very powerful position. Because it indicates to the nervous system. That the body is safe. And it allows us to shift into that rest and digest mode. Fairly quickly. Close down your eyes. And bring the focus to your breath. With every inhale, Feel the diaphragm push down into the belly. Keep the chest completely still. The only thing that's moving. Are the lower ribs. And the abdomen. Relax your face. Unclench the jaw. Let it hang open slightly. Melt the arms down into the floor. Feel the subtle stretch through the front of the chest. The sacrum on the ground. There's nothing else to do. Nothing to think about. Just enjoy this sensation. And when you think you can't relax anymore. Relax further. Simply laying in this position. For 10 minutes a night. Will help to reverse office syndrome. As well as regulate the nervous system. It's perfect for days. Where you don't have the energy. To do a full movement practice. Feel the eyes getting heavy. Notice how your breath has slowed. If you are enjoying this sensation. Please stay here. For as long as you need.