It's been a tough day. You're feeling run ragged and that nagging sense of dis-ease is creeping in. Quell that anxiety with this little awareness lesson.
To Begin:
Sit comfortably on a firm chair with the soles of your feet on the floor. Interlace your fingers and place your hands behind your head. Bring your elbows to face forward. Without pulling on your head, round your back and direct your elbows toward your thighs. Remain in this position.
To Do:
Staying in this rounded position, breath while focusing on the exhale.
Gently pull in your belly as you breathe out/exhale.
Each time you breathe out see if you can lengthen your exhale letting out a little more air.
Repeat several times until you begin to feel a sense of calm.
Notice:
The rounding of your back restricts your ability to breathe into your chest and belly. Notice how you compensate. Where do you feel yourself expanding when you breathe in?
When you are finished with this lesson, come to standing and notice if you feel more upright, present, grounded.
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