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Wellness Guide

5-Minute Daily Meditation to Align the Spine

5Minute Daily Meditation to Align the Spine
Good posture has always been drilled into our heads. From a young age, we’ve all been told, “Stand up straight. Don’t slouch. Put your shoulders back. Hold your head high.” But this advice is actually incredibly valuable to our health and goes much deeper than aesthetics!

“When you keep your spine nice and straight, it reduces pressure on the brain, and naturally you feel better. The position of your spine will change the nature or condition of your mind, organs and stress level.” Ilchi Lee has long promoted good posture as a way of life to increase longevity, inner peace, overall health, and connection to your higher self.

Energetically, the spine hosts five of the seven chakra points, multiple meridian lines, and acts as an antenna to tune into the finite (human existence) and infinite (universe) realms that coexist in our lives. By straightening your back, you allow the life force energy, ki, to course through your entire body with ease and vitality.

A straight back also encourages you to hold your head high which is considered a “power posture” and can increase self-confidence and dissolve fear.

Spending some quality time connecting with the spiritual energy of your spine will help you bring awareness to your body and increase the flow of ki. This meditation is a great way to start the day with energy and a calm mind!

Spinal Awareness Meditation

  1. Sit on the floor with your legs crossed or in a chair with your feet flat on the ground. Level your chin with the floor, not tucked or extended forward. Ensure that your spine is straight and your shoulder blades are down your back. Rest your hands on your lap or knees.
  2. As you center yourself in this position, take three deep breaths to calm the mind, release tension, and bring your awareness to the present moment. This is being mindful.
  3. With every inhalation, invite your innate healing power to consciously activate. With every exhalation, release your thoughts, relax your shoulders and extend the crown of the head towards the ceiling - making your back as long and straight as possible (without pushing your chest out).
  4. Now, inhale slowly and deeply and envision a bright and warm light traveling from your root chakra (base of the tailbone) all the way up to your seventh chakra (crown of the head).
  5. Hold the breath and light there for a moment and imagine being connected with your spirituality, the universe, the conscious collective and the infinite.
  6. On the exhalation, envision that light moving back down the spine towards the root chakra, grounding you with the earth, the finite, and connecting you with your true self.

Repeat this up and down visualization for at least 5-minutes in the morning or evening. When you’re finished, take a moment to acknowledge and honor the sensations in your body.

The energetic stimulation and movement of ki will strengthen your mind-body connection, which is just as important as physical exercise. When you are aware of your body, it becomes easier to make incremental improvements.

Throughout the day at work or running around, if you catch yourself slouching, simply envision the light running all the way up your spine and notice how quickly you straighten your back.

Did you notice your posture change while you were reading? How’s your posture now? Let us know what differences you felt just by making this subtle change.

Written by Morgan Garza
Morgan is a free spirit, world traveler and a lover of light. She loves to write about and research our inner healing power to help people realize their true potential. An avid practicer of yoga and meditation, Morgan is continuously evolving. She encourages all of us to follow our dreams by taking that first step into the unknown and truly practices what she preaches.
4 Comments Tell us your thoughts
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Thank you, immediately as I was reading my posture was adjusted and straighten.  I also felt more awake (with more energy).  
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Really well-written and nicely explained.  Thanks for sharing this!
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excellent exercise and focusing. I should practice this with my grand kids as well.
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Great exercise and meditation! Thank you💥
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