An Easy Way to Sit Straight

When you’re sitting well you can feel your attention improve and your body find a more comfortable centre. We usually forget to sit up straight and find ourselves folded forward after a while. Often we then stick out the chest and raise the head and try to hold a rather awkward posture that isn’t quite comfortable.

Here is an easier way to sit up straight and invite the body to hold itself that way more naturally.

Shoulder Rolls to Align the Whole Body When Sitting

Notice first that your body and mind may have gathered tension.

Take a few moments to breathe in and out, counting gently from 1 to 5 as you inhale and as you exhale.

Notice the current posture of the body and intend to work with kindness as you move.

1. Right Shoulder Roll

Allow the arms to hang loosely from the shoulders.

Slowly and gently roll the right shoulder forward, then up and then back. Lower the shoulder. Lower the shoulder blade. Breathe in as you roll forward and up, and breathe out as you lower the shoulder blade. Relax the arm and settle shoulder.

2. Left Shoulder Roll

Slowly and gently roll the left shoulder forward, then up and then back. Lower the shoulder. Lower the shoulder blade. Breathe in as you roll forward and up, and breathe out as you lower the shoulder blade. Relax the arm and settle shoulder.

3. Breathe & Adjust the Head

Breathe mindfully, counting from 1 to 5 as you inhale and exhale. While you do this, gently move the head ever so slightly, raising the chin and lowering it, and moving the head slightly from side to side. Make small movements until you feel the head is in comfortable alignment with the rest of the body.

4. Mind-Body Map

With eyes opened or closed, feel into the whole body. Feel the body as if from the inside. Set an intention to remember what this posture feels like and how comfortable it is. Notice the sense of presence. Notice feelings of ease and alert awareness.

Take this sense of calm presence with you into the rest of your day.