Meditation Cushion Exercises
Meditation Cushion Pages
Use these meditation cushion exercises to help yourself to remain focussed and balanced during journeys or business trips - or even practice them regularly at home!
As with any exercise it is important not to overdo things at the beginning. Set aside a time at the start or at the end of the day when you are unlikely to be disturbed.
Lay the inflated cushion on a chair. Sit on it, ensure you are in a stable position and have the mediation cushion centrally located, and then take three deep breaths before you start with the exercises.
Exercises with the Meditation Cushion
The eagle finds its centre
Regulates your sitting position, helps you to find your centre and
prevents backache.
"Draw" some circles by moving your pelvis while sitting on a chair. You can
also draw a figure eight instead of a circle. The upper part of your body should
remain completely upright. Five times to the right and five times to the left.
Reach for the stars
Unblocks tension in shoulder and neck and relaxes the body.
Lift your hands up and reach for the stars. Start with one side and then
alternately stretch one arm higher than the other and try to reach for the
stars. Five times with your right and five times with your left arm.
To throw out dung
Unblocks tension in the lower back and helps to prevent back pain.
Move your pelvis backwards and forwards. Alternately make a hollow-back and
then move your pelvis back again. The lower part of your body should remain
completely straight. Each five times.
Stir soup with your feet and grab the sausage
Unblocks numbness in legs and feet and prevents thrombosis.
Lift up one foot slightly and draw circles in the air (or a figure eight).
While doing this "grab with your
toes at the sausage". The lower part of your body stays completely straight.
Five times with the right
and five times with the left.
Welcome the world in slow-motion
Unblocks tension in the pelvis and neck and revitalises the body.
Turn around very slowly from the pelvis and gently nod to everything you
can see. The lower part of your body should stay completely straight. Five
times to the right and five times to the left.
Fern in the wind
Stretches legs and arms and prevents numb extremities.
Bend down to the right, keeping the upper body straight by balancing on the
right buttock. While doing this stretch your left arm over your body and
then change sides. Five times to each side.
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