moving up, moving down

in life,
we often let ourselves
slump

that's fine

if
we
know
we
are doing it

if not

let's wake up and smell
the now

slump and slump more
belly in
chin down,
chest/ sternum sinking

rotate the pelvis

this is key
rotate the pelvis

and now,
move the other way

belly forward
head a little up
sternum up
feel your ribs moving apart,
feel your spine lengthening

and

move your pelvis
so you can feel the front edge
of it
pushing into the chair

then relax, and
slump again,

first to your "normal" slump spot

and then,
to
all curled up and nowhere to go

stay there for awhile

let your head shift right and left
feel your neck soft

and then arch on up to lengthening

do this a number of
very slow
times

feel the belly and ribs going forward and back
feel the sternum rising and falling
feel the eyes and head going up and down

and
most of all,

feel your pelvis rocking from the front side
to the back

enjoy this

and
breathe

breathe

yeah, breathe

there are two ways to coordinate the breathing with this

try both
good