Lighten up: a talk-through with chair

You can do this just about anywhere

A talk-through to help you find space in your head and your joints!

Sit on a firm chair with your feet flat on the floor.

It’s best to sit opposite a window, or a favourite painting, or plants or candles. Don’t end up staring at a blank wall or your computer screen.

If you’re able to sit on your sitting bones, with your back unsupported, that’s great.

If not, wriggle your bottom right back in the seat so the chair back supports your own back.

If the chair has arms, you can rest your own arms upon them. But make sure the chair arms aren’t so high they push up your shoulders.

If the chair arms are too high – or you’re sitting on a chair without arms – place the back of your hands and your wrists on your thighs, so your arms are supported.

Notice what you hear

In these lockdown days it‘s unusually quiet, although my fridge is as loud as ever. Otherwise I can hear the cat purring, a bird tweeting, and my own breathing. What can you hear?

Make sure your mouth is closed and you’re breathing through your nose. You may become aware of the beating of your heart and the expansion of your ribs as you inhale. If your shoulders are moving up and down, calmly ask them not to get involved.

Allow your eyes to take in the objects in the room. Remembering how the skull balances on top of the spine, let your eyes lead your head to gently turn a little as you look around the room.

Bring your head back to centre

and look straight in front. Notice the slight heaviness of your face compared to the back of your neck.

Allow your neck muscles to let go a little and your jaw to release. Ensure your tongue rests in the base of your mouth and your teeth remain slightly parted.

All this talk of ‘letting go’ doesn’t mean you’re collapsing, though! Your head is like a helium balloon on a string, or a rubber duck floating on bathwater; it wants to go up. It doesn’t want to be pulled down by overly tight muscles.

The natural curves of your spine

make it strong and supportive.  When everything is well organised, it’s your postural – rather than voluntary - muscles doing the work of keeping you upright. And the postural muscles are designed to keep going for a long time. However, if you’ve got out of the habit of using them, initially they may feel tired and you’ll need to use the back of the chair for support.

Rock around a little on your sitting bones. Ensure the relationship between head, neck, and back remains the same. It’s the angle at the hip joint that changes. Go forward and back and from side to side. Find the place where it’s easiest and least effortful to balance.

Allow yourself to make the subconscious muscular adjustments that constantly re-find your balance.

Meanwhile your neck is still releasing, your jaw staying soft, your gaze welcoming and alert.

How are your hip joints?

They don’t need to hang on because you’re supported by feet, chair, ground … Have a sense of your legs lengthening out from your hip joints: long thighs, open knees and ankles, heels extending back and toes extending forwards but without gripping the floor.

Continue to ask your neck if it could release a little more.

Be aware of the space

between your head and shoulders and allow it to expand as your shoulders settle and widen. It’s almost as if they’re sliding apart. Don’t pull them back or interfere in any way with this gradual de-contraction of your muscle suit.

Your armpits are soft and spacious, while your arms lengthen all the way through to your fingertips. Be aware of your fingertips and the tips of your toes.

Rather than switching off and going into yourself, you’re remaining alert, using all your senses to connect with what’s around you. Notice you can do this without tightening any muscles! You’re ready for movement, but you don’t need to move just yet. Simply remain still and calm while you pause for a few minutes. Enjoy this break, this opportunity for self-care, before your day continues.