Ever get to the cushion for a little a.m. meditation and your body feels like it’s made out of bricks?  And 80 year-old achey, creaky bricks at that?  And because we’re mind/body connected kinda folks, hitting the pillow in that state means you’re going to sit there feeling like a creaky ol’ curmugeon whose family has stopped visiting. 

Sometimes it makes sense to get your body parts moving first so that it’s easier to relax and chill out.  If this seems like cheating to you, like feeling crappy is a great challenge, then get back into your horsehair shirt and stop reading!  If not, here are some suggestions.

When you get to your cushion check out what body parts feel like they were poured full of concrete while you slept.  Then based on what you find, try these:

Neck - if it’s stiff, let your chin drop down to your chest.  Keep your back straight, completely relax your neck and let the weight of your head stretch the back of your neck for a couple of breaths.  Then slide your chin along your collarbone moving the stretch.  Come up on one side with your ear directly over your shoulder (face forward).  Slowly move back and head to the other side.  Repeat until your neck feels looser.

Shoulders - if they’re stiff do some slow shoulder rolls.  If you were sleeping on your side and feel like your chest has caved in,  clasp your hands behind your back, straighten your arms and lift them gently away from your hips.  Hold here to stretch your chest and shoulders.

Back - if your back needs a stretch start with your hands on your knees.  Round your back, pressing your navel into your spine as your drop your chin.  Hold for a moment and then lift your gaze as you press your chest forward.  Repeat both moves until your back moves freely. 

Then side bend by placing your right hand on the floor next to you and lowering your right shoulder toward it.  Keep your left shoulder back.  You’ll feel the stretch up the left side of the spine (your spine should look like a big letter ‘c’ to someone behind you).  Change sides and repeat. 

Then lastly, twist.  With a straight back, press one shoulder back, using your hands to hold you in the twist.  You should feel it all the way down your spine and change sides.  Repeat. 

Hips - if your hips are tight, bend your knees, move your feet apart and drop your knees to one side and then the other, windshield wipering back and forth them until your hips feel looser.  To stretch your ’sitting’ muscles, bring the outside of your right foot to the top of your left thigh.  Your left leg is bent - enough that you feel a stretch in your right hip, but not so much that it makes your pelvis want to roll back, keep it vertical.  Hold for a couple deep breaths and then change sides.

Do as many of these warm-ups as you need to get your body loosened up for sitting meditation.  You’ll breath more freely.  You’ll feel more loose, calm and comfortable.  

May all the thoughts you let go of, be happy ones.