meditation practice
Strong Back, Soft Front
Before you begin
Sit with dignity: spine tall, chest open, shoulders relaxed down.
The practice, step by step — read it all first if you like
Strong back
Feel the spine as a column of support — every hard thing it has carried you through.
Soft front
Let the front of the body stay soft: belly, chest, throat. Strength without armour.
Recall
Remember one time you were brave in exactly this way: firm behind, open in front.
Carry it
Name where you need that posture next. Set it in the body before you stand.
Accessibility
Adaptable to any seated or supported posture; the felt sense matters more than the shape.
How long do you have?
Or read through it quietly above, at your own pace.