How to Clear Your Mind and Realign Your Spine in 20 Minutes

I see meditation as a gift to myself, an expression of self-love. It's an incredible experience when we focus only on ourselves. I often explain to my clients that it's a common phenomenon to see lights, colours, shapes or images behind closed eyes while meditating. It's just an indication showing that certain areas of your brain are in a deep meditative state, which commonly known as an Altered State of Consciousness (ASC). In this state, you can experience numerous positive health benefits, such as lower blood pressure, reduced stress, relaxed muscles, decreased emotional and physical pain, increased mental calmness and clarity. Psychologically, regular ASC can encourage openness, positive mood state, emotional flexibility, and mental flexibility.

Creating Space

It’s all about creating space, mentally and physically. When we create space between our joints by stretching, we have flexibility. When we create space between our thoughts by meditation, we have clarity. Like most people, having to juggle between family and work, I'm often pressed for time. So it works to have a strategy to maximise the benefit of the time spent. Yes, sometimes even for meditation. We love to multitask, so why not double up on wellbeing too? Let's hit two birds with one stone and give just 20 minutes a day to both our mental and physical health. It’s a reasonable ask. A little self-care brings us back into balance. Twenty minutes goes a long way, and the results are so rewarding. Just a sound 20-minute investment in yourself yields major dividends for mind and body.

What’s involved in the 20-minute meditation?

Sound meditation with Himalayan Singing Bowl 

In my sound baths, I very often start off with the soothing tones of Himalayan Singing Bowls to bring us back from the hustle and bustle of our daily life. It’s like giving us the space to step down from all the roles we’re playing out there in the world, and allow us to come back and just be with ourselves. Initially, I edited this 20-minute soundscape to feature the singing bowl melodies for my own personal meditations. On days when I can't find an hour, 20 minutes acts as a power nap for the mind. The sound washes away clutter, leaving me re-centred, clear-headed and balanced. This sound video works very well for me, and I'm happy to share to a wider audience.

Adding Alexander Technique to realign the spine

While lying down for the mini sound bath, I sometimes add in Alexander Technique to realign my spine.

What is Alexander Technique?

In nutshell, Alexander Technique helps alleviate pain and tension caused by poor posture like slouching or rounded shoulders. We start with the semi-supine position (as see the picture below), lying down with knees bent and head slightly raised. It is invaluable for maintaining spinal health. 

Here's the step-by-step guide:

1. Lie on a mat on a firm surface and place a few books under your head. 

2. Bend your knees with feet flat on the floor about shoulder-width apart

3. Take some time to allow yourself to “arrive” in the position, noticing how your back is in contact with the mat and your head with the books. For me or anyone who's familiar with Pilates, it feels like an imprint position where we leave no gap between our waist and the mat here.

4. With the crown pointing to one side of the wall, feel your back lengthening from the tailbone, gradually working all the way up to the top of your spine. 

5. The recommendation is to lie in this position for 15-20 minutes daily.

I find combining the sound meditation with the Alexander Technique supercharges my mind and body in just 20 minutes. This practice resonates with me, and I hope these free resources can help you craft your own self-care routine. Feel free to try substituting any elements to see what works best. For instance, if lying down with your feet bent is distracting, focus solely on sound meditation just to clear your mind. There's no one-size-fits-all, so create a personalised experience using what you have available. With a little experimentation, you can design an uplifting 20 minutes that unlocks your highest potential. Make this practice your own oyster – open it up to find the possibilities that nurture you.

Photo credit: Casey Horner on Unsplash, TruSpace & https://www.alexander-technique.london/