• Sudhir Mooray

A simple meditation

Come into a seated posture in a chair without arm rests, sitting up straight with nice straight spine. Feet flat on the ground, with the hands resting lightly on the thighs, elbow nice and relaxed. Tuck the chin in slightly and relax the shoulders. Gently close the eyes and bring your awareness to the natural breath. Breathing in through the nostrils as the belly gently expands and breathing out through the nostrils as the belly gently contracts. Feel the spine lengthen towards the ceiling as you inhale and the body feel heavy and relaxed as you exhale. Now slowly deepen the breath a little bit and introduce a mental count to the inhale and the exhale. Maybe a count of 4 as you inhale and 4 as you exhale. Continue for about 10 breathes.

With the next inhale draw your awareness from the tip of the tail bone, all along the spine to the crown of the head. Exhale the awareness back from the crown of the head to the tip of the tail bone. Repeat this for 7 breaths.

Now slowly bring your awareness back to the physical body, awareness back to where you are sitting and after a few breathes gently open the eyes.

Sit quietly

for a few minutes before getting on with whatever you need to do

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