Sit on a chair with the soles of your feet resting on the floor and your arms resting on your thighs.
Feel the contact area between your sitting bones and the chair.
Let go the weight of you pelvis to the chair.
Allow your spine to lengthen through the top of your head.
Then soften your spine and allow it to find its natural balance line without lifting your shoulders.
Maintain your relaxed balance line and centered base.
Feel the contact area of one foot at time on the floor.
You can slowly lift one foot off the floor.
Integrate breathing, inhale while lifting the foot and exhale while lowering. Feel the pause after the exhale.
You can add an "M" sound while exhaling.
Feel the relaxing effect of the sound and exhale.
