“The physical effort of coming into alignment is transferred to the inner body which brightens as the outer body softens. The balancing of my inner body and my outer body is arrived at effortlessly.” ~Rolf Gates
Let’s start this journey by looking at the physical alignment of ‘just sitting’. For Day 1, that’s all we will do. Just sit. You can sit for one minute, or twenty, but sometime today, preferably early in the day, take some precious time to sit, and focus on your alignment.
Here’s a 4-minute guided meditation to help you sit comfortably and effortlessly…
Start by finding a quiet place for this practice, and find a comfortable seat.
Take your seat in the world…attentive, and relaxed.
Ideally, your spine will be straight, so if the floor is not comfortable, raise your hips onto a firm pillow or bolster, or you can sit in a chair. If you do choose a chair, choose a chair that allows you to sit up tall. When you are comfortable, close your eyes. Begin to notice that you are breathing. Just notice, nothing to change, nothing to do more of, or less of, just notice breath happening.
Now feel the parts of your body that are in contact with the floor, cushion or chair. Feel your feet. Feel your sitting bones, and start to root them more deeply below you. Imagine roots, pulling you more firmly to the earth below you. You are grounded, you are stable, you are connected, you are safe.
From this grounded seat, begin to lengthen your spine. Imagine a string pulling the very top of your head upward, creating more space in your spine, and in your whole body. Your abdominals gently draw in, your shoulders relax, the space around your heart softens. Notice that your breath has slowed, and deepened.
Relax your face. Soften your brow, feel softness behind your eyes, unclench your jaw, feel space between your back teeth. You might even notice a small half-smile forming on the inside of your lips. Breath is slower, and deeper.
For as long (or short) as you like, just sit. Here. This seat of dignity. You. Present and aware.
Pausing to listen…is there Intention that begins to bubble up for you?
And now the practice of yoga begins…
Namaste.
