If you fall asleep in savassana but still find seated postures on the floor too challenging, then it is perfectly acceptable to practice meditation in a chair. Choose a chair in which you can sit upright with a straight spine. Take your seat on the chair and place your feet hip width apart, square to one another and flat on the floor, forming a right angle at your knees. Ensure the spine is erect. Check the crown of the head is in alignment with the rest of the spine and the pelvic floor. The back of the neck is elongated with the chin dropped slightly down toward the chest. Rest the hands in your choice of mudra. [Thumb nail pop ups of different options on screen here] Let your shoulders come back and down so that the scapulars point down to the floor. Imagine the energy of the arm coming from the back of the shoulders, directly down the triceps and out through the elbows. Keep your chest open, and the spine straight. Relax the jaw, and soften the throat. If you haven’t already, drop your gaze and let the top eyelids come down over the bottom eye lids now. Be here in this moment, maintaining this position.. and surrender into it. People often think it is easier to sit in a chair as opposed to the floor, but often the same challenges arise. Remember a pertinent goal of all meditation is to find inner stillness, or peace. This is achieved by maintaining a still body. So do not fidget! Remind yourself that you have chosen to be here now and for this chunk of time, your practice is to honour that choice and to follow it through. If your mind wanders, gently bring it back and let your awareness again settle on the guided instruction. Let your imagination paint vivid images as you sense and feel your way more deeply into the pictures the images are painting. In this way you are creating the reality you want to live; you are fine tuning and re-tweaking that which needs changing and updating in your psyche so that this reality can manifest in your world today. Be here now with focus, drive and balance… and let go. Be the change you want to see in the world. Your mindful effort during your practice will enhance the changes you experience in everyday life. In your mind Be the change you want to see in the world… and when you are ready, take these changes out into the world and let them ripple throughout your daily life. While you are sitting in the chair be aware of energy grounding down through your legs, connecting in with the earth. Feel that energy returning from the earth up through your body balancing with the visual instruction. You are a beacon of consciousness connecting in with that which you already are and creating that which you have yet to evolve into. Be here now. Be still. Focus Once your meditation is finished, deepen your breath and when you are ready open your eyes and rest here for a moment before letting the legs take your physical weight into the rest of the day.
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