Thursday, June 12, 2014


The trick with insomnia is this:

Don't fight it

Don't think about it...

Don't worry...

Easier to say than to do,
this is your chance to learn to meditate
whether you want to or not


this is the secret:
finding something soft and eyes closed
that is more interesting than thinking

a lot more interesting

and guess what:

movement with attention
that is slow
and had variation
and is soft
and had breaks/ rests/ pauses

suits that requirement completely

here's a good one,
and it helps with necks, backs and shoulders, too.

lie on your side,
in bed
eyes closed,
knees bent comfortably and one hand on top of the other
with your arms straight
in front of you

do things and then rest

1. take your top arm forward ( the direction your nose is pointing is forward)
so that your top hand goes past your bottom hand
do this very slowly

keep this top arm straight and bring the hand and arm back, so the fingers begin to come
up on your lower wrist

go back and forth and feel the movement in your shoulder
and your back


Do all the above and add on breathing
either way:
breathe in as you go forward and out as you come back
breathe out as you go forward and breathe in as you come back

do this slowly
about ten times,
seeing if you can feel something new and different and pleasant
in your body each time you do this


3. Do all the above
and start opening your hand like a flower as you roll forward
and bringing all your fingers together like an octopus all legs touching as you come back
really really slow

the fingers
your breathing
feel your ribs rolling
you shoulder blade moving
vertebrae in your spine moving

the pleasure in
feeling/ sensing yourself

at least ten times rest

after those four ,
lie on your back and rest
and imagine the whole sequence in your mind
as you feel rather than do it in your body

then do it again,
but add on:

be aware of your neck
feel how it rolls a little one way and the other

do all four steps
one by one,
nice long rests,
and have your neck as part of this

after those four,
take a big rest

if you want more complicated versions,
come take lessons
or call
and we'll arrange verbal lessons if you aren't in Austin..

but keep doing this
as you get more and more happy
and soft with

take lots of rests

do it a bunch on one side
so slowly than you can imagine,
almost like it's sleep movement

take lots of rests

you might fall asleep

that's okay

you might keep enjoying this
radically improving your spine neck shoulder and brain and fingers

that's okay, too

smile while you do this
sense your toes
and send happiness to them,
and let them send
happiness to you


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