Welcome to Gaia! ::

Lower your fists to the ground beside your seat and push
downward to straighten your arms. Feel youir arms lift
your body upward until your torso is hanging from your
uplifted shoulders. Maintaining the lift, concentrate
on feeling your vertebrae separate, lifting skyward and
sinking earthward at the same moment. Imagine what it
would feel like to actually grow several inches in height
just by letting go of the tension that contracts the
muscles of your spine. Drop your seat onto the ground
gently and repeat the exercise for a total of three
repetitions.

Place your hands palms down on your thighs, just above
your knees. Starting from a centered position with
spine erect, lean forward from the center of your torso
as though someone had grabbed you by the solar plexus
and pulled you forward. As with the previous exercise,
you should feel the motion ripple upward from the ground
to the base of your skull. As your torso naturally
returns to the central balance position, allow yourself
to lean backward from the center of your torso as though
someone had pushed you backward with preasure against
the front of your solar plexus. Use the same ripple
effect as you go backward and return to the central
balance position. Repeat the exercise for a total of
three repetitions.

Now that you have "awakened" your spine and physicaly reminded yourself that what we call the backbone is actually constructed of many individual bones, hold your torso in a naturally erect posture and shut your eyes. Breathe deeply and slowly, allowing your stomach to expand and contract naturally as your lungs fill and empty. As you breathe in, be aware of the positive vitalizing force of the air that expands your lungs. Imagine that you can actually consiously experience the infusion of oxygen into your bloodstream. As you breathe out, be aware of letting go of the negative exaust elements that would work to limit you if you retain them.

Imagine that you are drawing some of the stabilizing force of the earth's electromagnetic energy upward into your torso. Like the mercury that rises in a thermometer degree by degree, the energy in your spine rises and expands out a few inches at a time. With each breath out, imagine you can feel the earth's stabilizing and invigorating energy rise another inch up the center of your spine. With each breath in, imagine that you can feel this force expand and radiate out. Continue this exercise in visualizing and feeling for the energy as it slowly moves all the way up your spine to the base of your skull. Hold the full feeling of energy as long as you can, then rise quickly and go about your daily chores.

lol i told you it was a long post

lol it is the base meditation exercise i have about 11 more to go i think

knowlege should be shared freely without cost

I am a great supporter of spiritual thinking and meditation. Well done.