Centering & Aligning Of Body & Mind

Welcome to your meditation for centering and aligning of the body and mind.

When we are centered in our physical body,

It flows into our mental and emotional experiences.

When our spinal column is aligned,

We are able to breathe comfortably.

Our internal organs are positioned perfectly and we have a resonance between the mind and the body.

Our posture is at the root of our entire health and well-being.

Investing as you are doing right now into retraining the body and the mind into a centered position will reap rewards in all areas of life,

Especially when we repeat this practice for ourselves on a daily basis.

To begin,

Please find a chair or stool to be seated on,

Where your feet are able to reach the floor and there is a 90 degree angle from hips to knees and knees to ankles.

Whatever you are seated on needs to be firm and not sinking down.

If you need to place a cushion on a hard wooden chair or surface,

Please use a cushion that is thin and firm.

Ideally you would want to have no shoes on for this practice.

Now that you have your chair and you are ready to begin,

Please take yourself to be seated at the edge of the chair so that both feet are firmly planted onto the ground.

Just take a moment to arrive into this position.

Feel the body relaxing.

Become completely aware of your whole body.

The front,

The back,

Both sides,

Above,

Below,

And in between.

Taking a slow breath in now and let that go.

If there are any distractions taking place,

Either within the body or within the environment,

Spend a few moments focusing acutely on these distractions.

Could be tension in the body,

Maybe it's an emotion or a thought,

Maybe it's surrounding sounds.

Just place your complete attention on what is taking your attention.

Without becoming reactive,

Judgmental,

Or trying to change it.

Simply be present completely with this distraction.

Notice it from all sides.

Breathing in now,

Pause the breath for a moment and then we're going to intentionally exhale,

Letting go of our attention on that distraction.

So when you're ready,

Release the breath,

Let it go,

And bring your complete awareness to the whole body.

And notice your alignment without changing anything.

Just notice if you're leaning more to one side.

Notice if you're leaning more forward or back.

Notice if the body is trying to stretch up or have you got a little bit of a slump.

Without judgment or any reaction,

We are simply observing ourselves.

Because this awareness is key to maintaining a transformation that is continual in support of realigning what is out of alignment.

Re-centering what is off-center.

Taking another breath in now,

Slowly release.

Let's start by checking the position of the ankles and place them underneath the knees or as close to that positioning as possible.

And let's place our attention on our feet.

And now on the soles of the feet.

Feel the soles of your feet connecting evenly with the ground beneath you.

And feel each toe perfectly positioned on the ground.

Check the left sides of both feet and the right sides.

And if you need to move them slightly so that they are evenly positioned,

Do that now.

Let's take a slow breath in now and a slow breath out.

As we bring our attention to the base of the spine and if you can tuck your tailbone just a little bit under.

And notice what effect that has on your spine.

Now check the position of the left side of your body in relation to the right side.

If you need to readjust so that you have an equal distribution of weight between the left and the right side,

Do that now.

And then settle in the centre.

Keeping the tailbone tucked under,

Relax your belly.

Relax any and all tension in your body.

Taking a slow breath down.

As you exhale,

Lift up through the abdomen.

Feeling the torso lengthening through the throat and through the crown.

While you remain grounding down onto your sitting bones,

Into your feet.

Rolling the shoulders slightly back and down and relaxing the shoulders,

Relaxing the chest.

Slow breath in and a slow breath out.

Placing two fingers on your chin,

Move your chin slightly back with a gentle pressure from the fingers.

As you feel your entire head just softly moving backwards.

Take the time now to check your position between the front and the back of the body.

If you are leaning too much to the back or too much to the front,

Gently readjust.

Moving back and forth,

Back and forth,

Back and forth until you find that centre point.

Pausing here and breathing.

Relaxing the facial muscles,

Relaxing the eyes.

And let's do a very gentle recheck of all those areas that we've worked through.

If there is something you need to reposition,

Then gently do that.

Checking the feet,

Equal distribution of weight in each foot and between both feet.

Breathing in and out.

Tucking the tailbone slightly under,

Relaxing the belly.

Breathing in and on the exhale lift up from the abdomen,

Through the throat,

Through the crown.

Becoming aware of the weight distribution from left to right side and repositioning as you need to.

Breathing in and out.

Rolling the shoulders slightly back and down as the chest opens.

While remaining,

Lifting up,

Rounding down.

Moving the chin slightly back and checking your position between front and back of the body.

Reposition as you need to and breathe slowly in,

Slowly out.

Keep the belly relaxed and keep your mind relaxed.

Bring a blank canvas into your mind's eye as you just focus completely on your whole body.

And breathe.

Breathing in slowly and letting that go.

Taking a moment to notice that beautiful midline that is centered inside your torso.

Perfectly positioned between the front and the back,

The left and the right,

The bottom part of the pelvis,

The top part of the crown.

Perfectly positioned between the front and the back,

The left and the right,

The bottom part of the pelvis,

The top part of the crown.

Notice that column of energy,

Of frequency,

Of light current.

And allow your breath to move through that.

Breathing in and breathing out.

Moving the breath up through the column and down through the midline.

And then reversing.

Breathing in as you notice the movement from the crown down towards the pelvis and then out from the pelvis up to the crown.

And now we're going to stand.

Remain deeply connected with this midline.

Seeing it,

Sensing it,

Feeling it.

Connecting with it in a way that is right and comfortable for you.

And if you need to reposition from left to right,

Front to back,

From the bottom up,

Do what you need to do while remaining connected to your central column.

And now we're going to slowly rotate around this central column.

Moving the hips in a circular motion.

Front to the right side,

To the back to the left side.

Front,

Right,

Back,

Left.

Front,

Right,

Back,

Left.

And keep on going at your own pace,

Your own rhythm.

Body is relaxed.

Mind is relaxed.

And you are remaining connected to your central column.

And slowly bring yourself to a pausing position.

And just take a moment before moving the body again to become aware of the position that you find yourself in.

Perhaps you are ever so slightly more to one side than the other.

Perhaps your shoulders have started to droop.

Perhaps your body is leaning slightly forward.

We want to notice with kindness,

With calm,

What position our body tends to favour.

And once you have completed your noticing,

You can very gently reposition So there is now an equal distribution of weight from left to right side.

That you are not too far forward and not too far back.

That the feet are positioned equally on the ground.

The tailbone is tucked under.

The belly is relaxed.

The shoulders are back.

And you are lifting up from the abdomen,

Which is calm,

Through the throat,

Through the crown.

And the head is in its perfect position with the chin tucked slightly back.

Take a moment to smile and breathe.

And see if you can relax yourself just a little bit more into the centred position of yours.

Use the breath to help you.

And now let's exhale out and let go of that focus.

And as we slowly start to bring this meditative practice to a close,

Once again observe for yourself what is happening in your whole body.

What is happening now in your thoughts.

And emotions.

Now reflect back to when you started this practice.

And compare what was going on then and what is going on now.

What was going on then and what is going on now.

Sometimes we have movement in the direction that we consciously want and like.

Sometimes after a practice like this,

Especially if it is new to the body,

We can experience first going in the opposite direction,

Which may show up for us in feeling uncomfortable or tight or tense.

Because the body is not used to being in its centred position anymore.

But remember,

Your body does know this position.

And all it needs is some gentle reminding and it will start to out of its own come back to centre.

And the more we can guide our body with care and love to come back to our physical centre,

The more we will notice that happening in our emotional life,

With our thoughts.

So that we can experience a resonance between the body and the mind.

As you gently take yourself out of this position and move into your next experience,

Perhaps you might like to set the intention to maintain awareness of your centring.

Thank you for practicing with me today and I trust that you have received whatever it is that you needed to.

Until we meet again,

Be well.