This meditation is about being able to stand up straight in a relaxed and flexible manner. It is a useful meditation to do if you are feeling scattered, forgetful, unable to concentrate, anxious or panicky. It is about focusing on giving yourself a foundation and structure, to create a stable base from which to move forward. It is also a great technique for public speakers and actors who feel nervous prior to a performance or presentation.
It is also a basic practical meditation and good for beginners who identify with their body more than their breath.
Stand up straight with your legs hip width apart and distribute your weight equally in both legs. Notice your posture and relax your neck and shoulders, unlock your knees and bend them slightly, arms should be straight by your side (not crossed or folded). Now imagine an invisible cord that runs from the top of your head down through your spine and sacrum. This cord holds your body in an upright but relaxed position. You should be standing straight and relaxed, not rigid. If you have trouble balancing in this position imagine a kangaroo tail jutting out from your sacrum and curving on the ground behind you supporting you. Notice where the tension is whilst you hold this position and focus on relaxing. It may feel unnatural at first, especially for children with ADD (they will fold their arms and shuffle their weight from side to side) but with some coaching, encouragement and regular practice they will begin to learn how to be comfortable in stillness.
To ground yourself further, imagine you are a tree. Notice where your attention is at the moment. Perhaps it is in your eyes as you read this meditation. When you are ready to meditate, put your attention down, through your body into your feet. When you can feel your feet on the floor then imagine big, thick, tree roots growing down into the ground. As you do this meditation, over time you may experience a sense of being very solid, earthed and unmoveable. A wonderful feeling!
This meditation can be done whilst being seated if you prefer. Chose a firm chair with a straight back to help keep your spine upright.
Photograph by Jennifer Weston ©
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