What do you need: Safe and quiet space with a place to lay down in a comfortable position, a couple of thin paperback books and a yoga mat.
What can it help for: Promotes body awareness, grounding, self-regulation, tension release. This position gives the best support and rest for your back and is a good way to de-stress, refresh and feel energised.
How much time do you need: Up to 5 minutes.
How to do it?
Lie down on a firm surface with a couple of books under your head to raise it slightly (the head is like a continuation of the spine).
Bend your knees with your feet flat on the floor about hip width apart. Keep your knees straight, pointing towards the ceiling.
Rest your hands on the front of your body.
Take some time to allow yourself to ‘arrive’ and settle in this new position.
Allow your eyes to remain open and allow your gaze to remain indirect. Let your eyes travel freely around the room, don´t fixate on anything specific in the room.
Notice how you are in contact with the floor – the back of your head, shoulder blades, hips, and the feet.
Notice what is around you, what noises can you hear inside and outside the room, what can you see?
Feel the space to the right of you, to the left of you, above and below you.
Each time your mind starts to wander, gently bring your attention back to where you are here and now, simply noticing what you can see, hear and feel.
Notice the feeling of the floor against your skin…the feeling of the air against your skin.
Notice the natural rhythm of your airflow as your breath moves in and out.
When you’re finished, gently roll onto one side. Place one of your hands on the floor and press down to bring yourself to a sitting position.