For this posture you will need one or two meditation cushions, a bench or a bolster. A blanket across your mat is always a great addition for extra comfort too. To get into this position sit upright on the heels, with the knees level and facing forward so that the buttocks rest on the heels. To alleviate pressure on the knees and ankles, lift the buttocks and slide a prop between the legs. If you choose to use a cushion, place it between the chins and ankles and gently lower your buttocks down onto it. If this is still too much pressure for your knees, add another cushion…………………. If your chosen prop is a meditation bench, place it over top of your chins and then bring your buttocks to rest upon the seat. This choice will alleviate the most pressure and is a fabulous way to keep your back straight and sit comfortably for long periods of time……………….. You may also like to use a bolster. Place this lengthways between your chins and gently lower your buttocks down onto it. Again if you would like to add another for extra height go ahead, but be sure your arrangement is stable - in which case, you can create as much height as you would like. Rest the hands in the mudra of your choice. [Thumb nail pop ups of different options on screen here] Pulling the chin in and elongating the back of the neck so that the crown of the head is in line with the pelvic floor…. Puff the chest to open the heart centre and let the shoulders go back and down. Feel the movement of your spine upwards, have your sacrum long and your pubic bone moving towards your navel. Rest the hands in your choice of mudra. Soften the jaw, lower the gaze and gently close the eyes. Now without changing anything, relax seal the energy through the solar plexus by pulling the ribs in so that the sacrum elongates. The tendency is for the ribs to jut out which can cause lower back problems. By sealing the energy through the solar plexus the back is better supported. Remember your ultimate intention is to create stillness. Do not fidget here! Stillness in the body creates stillness in the mind. A still mind, is a peaceful mind. A peaceful mind creates a peaceful way of life, it creates balanced emotions and loving kindness in everyday life. Keep your mind focused on the instructions and where there is silent space for your own visualizations make them vivid, rich and real. Really sense and feel into what it is like to create the changes you are visualizing. See yourself in your minds eye being the change you want to see in the world. Each time you practice being still and focused and you concentrate intensely on the practice at hand you are building new patterns in the mind, reinforcing that which you want to achieve and changing neural pathways that no longer work for you. Guided meditation has a compounding effect so that each time you practice a certain visualization, the pathways you are building in the mind become a little stronger and a little more concrete…. It becomes the difference between a line in the sand that dissolves with the changing tide and a line in concrete that sets with time. It is important to create the pathways we want to keep, the positive attitudes and attributes that we want to experience and exhibit in daily life.. and to replace the negative patterns with the new. With this practice you are doing just that. Treat it with love and respect and be the change you want to see in the world. Once your meditation is finished, deepen your breath and when you are ready open your eyes. Now stretch your legs back out into dandasana. If the circulation has been restricted, shake some life back into them before standing up.
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