Hey there.
Welcome to today's meditation,
Which will be done laying on your back with your legs directly up the wall.
It would be amazing if your legs were flat to the wall,
But maybe that's just not available to you because your hamstrings are tight or your lower back has been experiencing some pain.
So if that's the case,
You can scooch as far away from the wall as you need to to make it comfortable.
This pose is so fabulous for a number of reasons.
It's kind of my cure-all.
Back pain?
Legs up the wall.
Headache?
Legs up the wall.
Feeling stressed?
Legs up the wall.
Can't sleep?
You already know.
So I'm really thankful that you are taking a few minutes to practice this with me.
As you get settled in,
Make sure your arms can be just out to the sides,
Relaxed on the floor.
If there is some stuff in the way,
Definitely move it out of the way.
It will not mind.
I want you to have plenty of space to completely relax your body.
I'm assuming now you are settled in and ready to go.
So let's start by closing your eyes and relaxing your arms out to a T or maybe a little bit of a bend into your elbows.
Try to find the most comfortable position for your arms.
Relax your shoulders.
Give your mind permission to relax.
Bring all of your attention to your breathing.
You are always breathing,
But we don't always carve out time to bring awareness to our breath.
But when we do,
It is very helpful for creating a nice,
Clear space in your mind.
Make your breath a little bit deeper than it has been lately,
Really deepening each inhale and slowing down every exhale.
Acknowledge a little pause in between each inhale and exhale so you are truly separating every piece that creates a cycle of breath.
Notice how your back meets the floor and use your next couple of exhales to truly feel grounded like your upper body is heavy into the ground.
I would say the most important place to remove effort in this pose is throughout both of your legs.
And it can seem a little counterintuitive at first,
So I'll encourage you to just trust the process and relax into this shape.
Take your awareness to your feet and feel your feet relax.
Your toes can point in any direction.
Give up any control over both of your legs.
Let both legs,
Both feet completely relax.
Every single muscle throughout both of your legs should be free of effort.
Keep your eyes closed.
I'm going to encourage you to keep your eyes closed throughout this entire meditation.
And when you relax your legs,
It might feel like your knees are quite bent.
And if that's the case,
That's all good.
Let your knees be soft and relaxed.
That is really,
Really important here.
Deepen your breath.
Maybe you can actually feel the effect that each exhale has on your legs.
If your feet fall asleep,
That's all right.
That's actually,
In my opinion,
Kind of a good sign.
But try to breathe through any discomfort.
You never want to feel that you are in pain or agitated,
But discomfort can often be just a byproduct of practicing meditation and practicing stillness.
And it's not always a bad thing.
Sometimes discomfort can highlight the places in our bodies or in our minds that need the practice of stillness the very most.
Remind yourself you are capable of being still,
You are receptive to peace of mind,
And that you understand a calm,
Clear headspace is truly a beneficial addition to your day.
Make your next cycle of breath the deepest one yet.
With your inhale,
Feel the front of your body expand.
With your exhale,
Feel your legs relax even more.
With your inhale,
Feel the sides of your body expand.
And with your exhale,
Feel your mind relax a little bit more.
Take three intentional breaths,
Exactly as you are,
And be present with the way your body and breath work together.
Every inhale and every exhale can have a unique effect on sensations that may be present for you.
Good.
Time flies when you are relaxing with your legs up a wall,
Doesn't it?
Coming out of this pose,
You really want to take it slow,
Or else you can get a little bit of a head rush,
So let me guide you out.
Scooch away from the wall if you are really close,
And simply bend your knees so your feet are flat to the wall.
Notice any sensation that comes along with that movement,
And take a deep breath just like this.
Roll over onto one of your sides.
You can move away from the wall any way you need to so that you can comfortably lay on your side.
Take two deep breaths right here,
And just slowly press yourself up to seated.
Any comfortable seated position will do.
Arrive into your seated position,
Eyes closed,
Practicing nice posture.
Roll your shoulders up,
Back,
And down a few times,
And land into stillness.
Notice how your body and how your mind feel after this short practice.
Bring this calm,
Clear state of mind into whatever comes next for you today.
Invite the residue of your time in stillness to stay present throughout the rest of your day and beyond.
I know this mindset will have a positive impact on whatever comes next.
Thank you for joining me.
Have a beautiful day.
Remember to love yourself.
Namaste.
