Meditation For Busy Days: 6 Minutes To Focus On Your Back

This exercise can be done while sitting at your desk,

During your commute,

Or lying down in a quiet,

Comfortable place.

If you are sitting in a chair,

Place your feet firmly on the ground and let your back lengthen naturally without straining.

Relax your shoulders and rest your hands gently on your thighs or knees.

First,

Take a moment to observe your current state.

Notice your breathing,

Your body,

And your mind.

Without judgment or resistance,

Kindly accept yourself as you are at this moment.

Now,

Bring your attention to your breath.

Inhale slowly through your nose and exhale gently through your nose with your mouth closed.

As you inhale,

Feel the fresh air entering your body.

As you exhale,

Imagine releasing any tension or fatigue from your body.

Now,

Let's inhale for a count of 4 and exhale for a count of 6.

Breathe in for 1,

2,

3,

4,

And breathe out for 6.

Let's repeat this rhythm 3 times.

Now,

Shift your focus to your back and shoulders.

Notice the natural lengthening of your spine and consciously release any unnecessary tension in your shoulders.

With each inhale,

Feel your back becoming lighter.

With each exhale,

Imagine the tension in your shoulders and back melting away.

If you feel tightness around your shoulder blades or lower back,

Imagine sending warm,

Soothing breaths to those areas.

Once your back and shoulders feel lighter,

Allow that sense of relaxation to spread throughout your entire body.

As you inhale,

Let a sense of ease and comfort expand within you.

As you exhale,

Release any remaining tension completely.

Finally,

Take a few deep mindful breaths.

With each inhale,

Feel gratitude toward yourself.

With each exhale,

Imprint this sense of relaxation into your body and mind.

Notice your breathing,

Your body.

Without judgment or resistance,

Kindly accept yourself as you are at this moment.

Gently move your fingers and toes to awaken your body,

Wishing you a calm and pleasant day ahead.