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simple practice – part 1

find an upright chair
sit a little forward of the back support with your feet flat on the floor
wait while your breath becomes quiet

breathing out, watch the spine unravel upwards as you drop the sitting bones into the chair and the heels and feet spread broadly into the ground
stay present with the body as it drops and unwinds with each out breath

breathing in, rock the softening body forward a little so that you roll to the front of the sitting bones, the weight on your feet falls towards your toes, your belly softens, your shoulders float
stay with the body as it softens with each in breath

you might carry on with this for 5 minutes or so…

part 2 next week