Place soles of the feet flat on the ground.
Knees soft. Elbows soft.
Tuck the tail bone in (slightly firming/tightening the lower abdominal muscles will help with this) and pull back the neck.
Spine erect, with the vertebral bones aligned one on top of the other, starting from the base of the spine through to the base of the skull, with the head softly placed on top of the spine.
Jaws soft - unclenched (allow tip of the tongue to touch the front
roof of the mouth, with tongue tip touching the back of the front upper row of teeth; this helps relax the jaw).
Shoulders back (rotate the shoulders front-up-back and then drop them. This would help bring the head and neck back and also broaden the chest while bringing the shoulders into a more anatomical unstrained alignment with the rest of the skeleton).
Feel or sense the top of the head (crown region).
Relax the forehead. Relax the face.
Relax the thighs and calf muscles.
Relax the abdomen.
Relax the pelvis and hip joints.
Feel or sense the breath through inhalation and exhalation.
What thoughts are running through the head, what bodily sensations there are at the moment, what emotion is present?
Checkin on how the skin throughout the body feels. Feel the air and clothes on the skin.
Tune in to all the sounds you can hear.
Tune in to smells.
Tune in to taste.
Look around and orient to the variety of colors available to see.
This is ground zero. Anytime you feel confused or in trouble, come to this as a baseline. This is basic alignment/orientation.
(I will fine-tune this post in time but this is available for now)
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