Four Suggestions for "lots of fatigue" during a series of lessons

I'm working with a Pilates and Personal Coaching Gal,
looks great,
does fine work with her clients
and in all sorts of pain, in her ribs and neck
on one side from an accident awhile back.

She had temporarily gotten the pain to be "under control"
when she became a Pilates instructor and developed a
great deal of strength,
strength with which she seemed to be able to hold
herself rigid enough not to feel pain

Eventually that didn't work.
She came to me,
and though the lessons need to be slow
and delicate,
huge shifts are happening.

BUT she called, worried that she is sleeping hours
after each lesson and fatigued and taking naps even on
days between lessons. Was this okay.

Four part answer:

1.

This is great. All the healing that didn't get to take place
after the accident,
that got more or less "swept under the rug"
by her strength training,
is now getting to happen.

She needs lots of sleep for this healing time.

Also, all the mobility her strength was holding in bay,
and than can now inch forward out of pain
because we are re-wiring the brain to work the whole system,
all that re-wiring needs lots of integration time.
Hence more sleep.

So, goody. Sleep and rest all you can.

BUT

2. Before you take your naps, or go to sleep for the night:
do small movements, aware movements.
Movements she has learned in the lessons.
Movements she feels good about, and does slowly and gently.
The famous touch the ground, lift to the sky movement.
Get high quality movement reawakened before sleep,
so the brain can be working on that in the sleep and rest time.

3 Put to yourself the "big picture" questions
before you go to sleep:
what dreams and changes do you have for the
next thirty years.
What can your dreams tell you about pathways and adventures
you'd like to include in your life.
Get excited about sleep in this third realm: the prepare for new
territories in your life.
And dreams to help you see things you can't quite see clearly.

So sleep:
to heal and integrate the wounds and the learning

to practice and expand the new movements while we sleep

to dive deeper into and take advantage of any wisdom from the unconscious

The first and second sound almost the same,
but in the context of my one, two, three,
the first is the healing of the ribs and the neck from long ago,
that is now being attended to,
the second is deepening learnings of new movements and patterns and the ease
and pleasure they create
and the third
is just getting interested in what the sleep and dream and intuitive world has to teach us

And a fourth suggestion?

What is my work about?

Being present.
And creating learning and awareness no matter what.
And giving ourselves the joy and freedom that a life of curiosity almost always brings.

So, she has, or anyone has a "fatigue thing."
What differentiation can we notice about our fatigue?
Is it always the same?
Is it in our neck, our ears, our toes, our breathing, our eyes.
Is it the same on the left side or the right?
Is morning fatigue different than afternoon fatigue?
What kind of words do we have in our heads when fatigue starts
to come along?
If we stand up and move slowly, gently and with awareness does the
fatigue shift?
If we take a walk while in fatigue, does is shift the walk? Does our fatigue shift?

Which is all to say:
put part of the attention on the fatigue
and part on learning about and playing with the fatigue
and part of curiosity about the fatigue
and part on getting more clear about the different subparts to the fatigue

A Sufi master of name Idries Shah, when busy putting out a whole slew of books
that brought the Tales of the Dervishes, and the Sufis and Nasrudin to the west,
would feel "tired."
He would go out and rake leaves for awhile.
If the tired went away, he'd know what he'd been feeling was mental staleness.
if the tired stayed, he'd know it was time for a nap.

Now Sufis do sensing exercises, so for all we know he did something close
to two above by sensing himself in certain ways as he feel asleep in his naps.

Who knows?

But everyone's fatigue is different.
What can we discover about it and it's parts?
Can we make it "more."
Can we make it so it's just on our left side?
Mainly in our left foot?

There are many possibilities.
Many.

These three books, by the way
are MUST READING
for anyone on any spiritual path:

Tales of the Dervishes


Exploits of the Incomparable Mulla Nasrudin


The Pleasantries of the Incredible Mulla Nasrudin

Sex and Migraines

Once somewhere
I read in a newspaper of some research that found
masturbation
and or sex
as healing of headaches
or migraines

The obvious could be
getting the system back into pleasure

Another possibility
is the mobilizing of the spine
involved
(many people, those who study real bodies in motion,
recommend pelvic action with masturbation
rather than just "doing it" to yourself)

and the consequential freeing of the spine down
way down
below the neck
and opening the diaphragm
and the
whole coming into life
that tends to be blocked off in migraine

in a weird and wonderful way
this is akin to the "problem" in Cerebral Palsy
not being the spastic/ unusable arms and legs,
but that very immobility keeping the body/ brain
from trying out all the random possibilities that
results in rolling over, crawling, and so on

So,
move the attention to pleasure

move the spine/ self into fullness

move the pelvis into action

mobilize the big muscles in the big places
to give a break to the overworking smaller muscles
in the head

there is more
i'm sure

way more

Migraine as specific pain, an a game for moving attention in migraine land

Migraines are a great case of
yesterday's suggestion
to sharpen the
distinction
between where is the pain
and where is pain free,
since people actually have an incentive to do
ANYTHING,
even weird stuff,
to get out of their particular hell


here goes:

One:
Sense the pain,
get the exact shape,
exact size,
where it is in the head

Two:
sense the entire self
and place the precisely sensed migraine shape within the
bigger self

ie. realize that the pain is there,
but lots of place it is not

Three:
hone in on the boundary
where does the pain stop

Four,
Breathe and notice your breathing

Five
Split the headache in two
down the middle,
and on the in breathe visualize the left side
of the headache as whatever color is pleasant and soothing,
but have this color exactly in the counters of the headache,
not everywhere on the left side

on the outbreath
visualize the right side of the headache another pleasant color

Six:
go back and forth with this

Seven:
a few times,
on some research that sexual stimulation has
an ameliorating effect on severe headaches
added in a pelvic clock

I haven't before,
but from my tai chi experiment I might
ask for sensing the opposite foot of the side of headache being sensed
and visualized in color and adding either that color,
or a third and fourth to the opposing feet
as the meditation continues

there are also psychological possibilities,
like whose head DO you want to bonk,
but usually the humor and objectivity to go there
is absent

Pain is... not everywhere, so where else can you go/ Bonus: helping with migraines

Let's say your right shoulder is sore
You had an accident way back when
or you fell on it
or lifted weights with anger and inattention
or whatever
pitched a baseball too many times without full awareness

It's sore.

You lie down on the floor or table or bed
and someone asks you to pay attention
to what you notice.

Where do you go first?
To the sore shoulder?
To the calm ribs on the left side?
To the happy toes in right or left foot or both.
To the tension in your neck that you didn't even know was there,
and you're kind of excited to release.
To the feeling/ sensation of the back of your head on floor/ ground/ table/ bed?
To the good feeling in your left pinkie?

The list is long and varied, but the points are two:

One: there is a lot of us to pay attention to
This is a great and glorious "game" at almost any moment in our lives.

Two: we may have a tendency to put our attention
immediately on "what's not working"
rather than what feels good.

So, be it.
This might be nature's way of helping us remember that
we have an area needing improvement

And the other point is elusively obvious:
why neglect all the rest of us.

So, if you are in any pain:
lie down and any position that is comfortable

Scan yourself for painful areas
and non painful areas

Be sure to include a sensing of all of your skeleton:
legs toes fingers hands ribs vertebrae pelvis head arms shoulder blades

Sense all of you
and get this feeling:
how much of you is a non pain zone
and how much is.

And then try this:
begin any movement
slow and gentle in the non pain zone,
and notice it
feel awareness spreading to this movement
and allow yourself to enjoy aware and slow and gentle movement

Now rest
and feel what difference that made

Now do this same feel good movement
in a slightly different way.

As you do this,
feel what is going on in your body
learn more about how this feels good.

Rest again.

Now pick some third way of making this movement.
Go slowly and gently
with the premium on awareness
and as you are doing this movement
pay
a SMALL amount of attention to your pain zone.

See if you and your brain can realize that gentle good feeling
movement can coincide with parts of us that don't "feel so great"

Rest.
Now, with the smallest possible movements,
move some part of you in the "pain zone"
or right next to it
(shoulder is the zone,  move the ribs, or your elbow or fingers, or you neck;
or move, very very slightly,
your shoulder)

The movement has to be slow enough and gentle enough
that the pain doesn't increase.

Add in an awareness of all the part of you that aren't in pain.

Move slowly and gently,
I've said that I know,
and
hey
move slowly and gently,
and find the pleasure
the learning,
the pleasure
even in this small and slow and gentle movement
inside the pain zone.

Rest.

This is a retraining of many people's whole world view,
so go slowly and gently about learning to see pain
neither as all consumming
nor as something that needs to be instantly "gotten rid of"

It will go
as organization increases,
so keep moving slowly (and gently)
in ways that feel like they are connecting more
of
you
to more of
you

Good luck.
Lots of rests.
Tons of awareness and smiling and breathing.
And did I mention:
move slowly and gently.

ciao
for
Now

Good.
Chris

Tai Chi upgrade

If you know tai chi,
and want to radically improve the awareness/ mindfulness
benefits
try this:

start the form as you usually do
with extra attention on whether your weight is on
your left foot
or your right foot

gradually expand your awareness
so that each time you weight is on your left foot,
you add on as well
attention to your right hand,
and vice versa

do this as fully as possible:
all fingers, all toes,
the meat of the hand, the fullness of the foot
the wrist, the ankle

and in the foot
attention to where your weight is being placed

keep doing this and then add on:
selecting one digit of the "lit up" hand ( which is the
hand opposite the foot pushing down into the Earth)
select one finger of the "lit up" hand
and put attention on that finger and the equivalent toe
of the opposite/ weight bearing foot

And switch in the next posture
as your weight shifts to the opposite foot

Like this:
left foot on ground, right hand lit up: chose the thumb and the big toe
right foot bearing weight, left hand lit up: choose the little finger and the little toe

toward the middle of the foot,
those toes are "harder"
but that is the fun of it
in a way

and you'll forget to keep this
awareness game going,
maybe,
and just come on back
and "light up" your brain
as you do tai chi

Variations in the touch the ground, touch the sky, minimum grand exercise for each day

Several postings back

I came up with a very simple "fitness plan,"

involving two simple exercises for five minutes each a day,

and some grand

and I think quite good diet suggestions.

That post is at : Diet and Movement for Health Gain and Weight Loss



Today, in my new book, I came up with just the beginning

of a series of variations for the touching the ground

and then reaching for the sky "game"



I'm more and more pleased with this as a minimum "wake up call"

for the nervous system, and "warm up" for almost any activity.



As you recall, you simple lean down and touch the ground, bending

your knees all you want,

and then lift your hands up toward the sky.

Preferably doing this outdoors, barefoot, for just five minutes.



Here's what I wrote:

Variations: something new each day



I’m going to get you started on variations for touching the ground and lifting your hands toward the sky, and I could go on and on. There are surely at least a hundred variations, probably more like a thousand. Maybe I’ll only give seven and you can have your own fun of discovering plenty more, so that each day you discover and add on at least one more way to do this.



Okay:



One: Eyes open and eyes closed. Feel how these are different.



Two: Bend your knees more and sometimes touch the ground with your fingers, sometimes your palms, sometimes the backs of your hands.



Three: follow your hands with your eyes and head; let your head hang down on your chest the whole time.



Four: Go up and down with your weight on the left foot. You come up with the variations.



Five: Go down with hands near the left foot, or in front of it, or to the left, and then come up and have the hands going….You pick three different upward trajectories.



Go slowly in all this. Each variation uses your spine and shoulders and ankles and ribs slightly differently. Feel in the sense yourself way how this works. Feel the pleasure in this. Feel the being present. Feel your breathing. Feel how the shape of your spine and vertebrae changing is slightly different each time.



Six: Take a small rock in one hand. As you touch the ground and lift ( in all the various ways) feel the difference in the hand, arm and side that is lifting the rock.



Seven: with one rock, shift which foot you put your weight on, and then shift what hand and what trajectory your pick for the rock. E.g. weight on left foot, rock in L hand and going up over the L side. Rock in L hand and going over R side, though weight stays in L foot. Rock in R hand, going over L foot, going over R foot. Don’t worry about these words, just discover the possibilities for which foot you put weight on, which hand you put the rock in, where you lift the rock.



That’s enough. There are plenty more, and in those seven uber categories there are several dozen variations as least.



Have fun.

Up and down in a chair, meditation as we upgrade

Going slowly to find ourselves

Please sit comfortably at the forward edge of a chair, log, bench, rock. Don’t try to sit on the ground for this, and if you can swing it, find a way to do this outside. Be barefoot or in socks to do this.

See what you feel like “sitting upright.” Don’t try for “good posture,” but do be forward so that you aren’t leaning back into the chair or whatever it is. Feel a nice, easy sitting, how your pelvis works, where you spine is, how your head is held up, how your shoulder blades rest on your back, what and where the ribs are.
Notice your breathing.

Come home to yourself and see what that is like.
Hang out here for awhile, just following your breathing.

Now, resting your left forearm on your left thigh, take your right hand from your right knee, and slowly, slowly, slowly, caress down your right leg toward your right foot. As if to touch your sock, or the inside of your foot. If you get to the floor, fine, but don’t “try” to get anywhere. Just go down the leg, and rest at the bottom.

Let your head hang freely. Notice breathing, spine, ribs, pelvis, shoulder blades, head in this position.

Then slowly, slowly rise back up and come up so that your hand is back to your right knee, all the while staying resting your weight partly with the left elbow on your left knee.

Do this “many times,” which could be five, could be thirty, and make each time pleasurable and a learning experience and an awareness meditation. Look for something slightly new to discover each time you go down and back up.

Rest.

Rest means to come upright-ish. Even to lean back in the chair if it’s what you are sitting in. Rest and feel yourself after this small amount of low effort, high awareness movement.

Now, come to the same left forearm on the left thigh arrangement, and play with these variations; as you take your right hand down the inside of your right calf, one time going down look (slowly, slowly, with awareness, ease and learning) to the left and bring your nose facing back to the middle as you come up, and the next time, easily and just a slight amount if you have any “neck issues,” turn your head to the right the next time you go down.

A little tiny bit is fine.

The brain learns from differences.

Notice the different going down head to the left, head to the right, head in the middle.

Go slowly and gently enough to be able to notice differences.

Many times again.

Each time learn and feel something new.

Look for the pleasure and the differences. You don’t need at all to be able to verbalize the differences, but see if you can feel/ sense/ notice them. Awareness is the tool, and it is it’s own reward, you will discover.

Rest. And use the rests to integrate whatever learning you have.

Now place again the left forearm on your left knee and this time take your right hand down the inside of your left calf and back up again. Go slowly. Feel how this is different in your ribs and pelvis and spine and head. Enjoy noticing. Enjoy learning. Enjoy going slowly and being in a meditative state.

Rest.

Now do this same right hand down the inside of the left leg movement with the two variations of head one time to the left, even a slight amount is fine, and one time, your head turned to the right.

Do this slowly.

Rest.

Sit “upright” and notice any differences.

Get up and walk around and notice how it is to be you.

Then sit again, and repeat the this to the other side:

Right forearm on right knee, and left hand first down the left leg, and then the right.

And at each side trying out the three possibilities of head straight down, head to the right, and head to the left.

Don’t rush this second side.

If you are in a hurry, don’t be, but leave it alone and come back to it later.

This is your life.

You are worth going slowly with. This meditation is your chance to be with you in a kind and gentle and present way.

Good.

Improving Tennis as a chance to move toward enlightenment

I am writing a second book, this one of 108 ways to live a more fit,

awake and healthy life.

(link to book one, contents and eight sample chapters, above)

In it there are tips on eating in a different pattern
and a more healthy kind of food.

There are a progression of meditations and movement games,
all with the idea of "getting fit" with as little over effort,
and as much conscious and awakened effort as possible.

The main thrust of this new book, and the one
already written is:
we have two choices: Mindful Living or Mindless.
One is amazing. The other, no matter how well programmed,
eventually grows stale and turns our life in a pseudo-life.

I highly recommend reading the eight sample lessons,
and doing one a day
and then buying to book and for 108 days
spend the ten minutes trying out something "new and now"
in the worlds of
moving,
emotional learning,
thinking,
"soul."

So, the following tennis "games"
are just incidentally to improve your tennis,
and will surely be included as a chapter later in
this new Fitness as an Enlightenment Game
book.

Here goes:

Get a couple of small rocks that weigh just a little more
than your tennis racket, and have the rocks different enough
in weight so that your brain notices which hand is holding the
heavier rock when you are holding both.

This isn't necessary to get started,
but will add a lot to the exercise (that isn't "exercise")
over the long run.

Stand as if to hit a right handed forehand.

Except make a backswing with both arms.
If you have the rocks, fine, use them the second
time through this.

Make your backswing with both arms,
and then make a forehand swing with your right arm
and a backhand swing with your left.

But more like this,
just swing the arms from your right side to your left
side
slowly
and gently
and paying attention to each arm,
it's weight and shape and place in space.

Come back, with both arms parallel,
and repeat this motion,
two more times, eyes closed to "feel" in
the "sense yourself" way
how you do this.

Now,
according to Moshe Feldenkrais:
unless we can do something at least three
ways, we are a slave,
so let's give ourselves seven variations of this
two armed swing.

1. As we swing the arms right to left,
we notice and deliberately shift our weight from right to left foot.
Coming back the weight shifts left to right foot.

2. As we swing the arms R to L,
we keep our weight on the back (R) foot the whole time.
Going and coming.

Wait, you might not know this, if you aren't in the Feldenkrais and Anat Baniel worlds.
Take a sweet rest between each variation. Stand easy, arms down. If you have the rocks, drop them. Close your eyes. Feel the "you-ness" of you in the moment.
Notice any changes in body ease or overall organization
in each rest.
The rests are for your brain and your soul and your fitness.
Take them.

3. As we swing the arms R to L,
we keep our weight on the front (L) foot the whole time.

Rest.

4. As we swing the arms R to L,
we shift our weight in opposite directions:
to wit, we start with the weight on the front foot,
and as we swing to the L, we shift our weight to the back, R, foot.
And as we "come back" we shift our weight from the back, R, foot,
to the front, L, foot.

Rest.

5. This gets a little complicated.
Good.
Read and "think" this in your mind.
"Thinking" as a practice,
rather than the mislabled babbling to either speech or "words in our head"
(monkey chatter as the meditators of a certain stripe call it),
thinking is sadly undeveloped.
So:
start with the arms spread, L arm out to the L,
R arm back as if in the backswing of a forehand shot,
as you "swing" forward with the R hand,
swing "back" with the left hand.

One arm will chose to, and have to, go over the other.
Notice this.
For four times do whatever you picked.
and then the next four shift whatever arm is on top.

Notice: how are you shifting your weight
as you do this?

Are you tensing your jaw or your breathing,
or rushing through this?

Don't.

This variation can be done
in all four of the above combinations of weight shift.

Rest.

6. As we swing the arms R to L, in the beginning style,
and shifting weight "normally" R to L,
moving the chest in the opposite way.
Figure this out.
Go slow.
This is thinking without words.
Both arms go R to L,
the chest each way goes opposite the arms.

Do the weight shift as "normal" but have awareness of the weight
in each foot,
as well that you notice when the weight is 50-50.

Rest.

7. Let the L arm do what it normally does in a forehand.
Bring your R arm back
and play with these eight variations:
4 variations of the weight shift:
(R to L, all R, all L, L to R)
as you make the right handed swing.

How does that make 8?

In each of the above,
do sometimes your chest the same way the
arm is moving,
sometimes opposite.

Rest.

7b: Do a right handed forehand as easily
and smoothly as you can,
not particularly "thinking" about
how you are doing in,
but hugely AWAKE AND AWARE to the sensations from finger tips
to toes,
spine ribs pelvis and all else,
sense yourself as you make as easy a swing
and as aware a swing
and as pleasurable a swing
as
possible.

Good.

And, start the book, a segment a day,
link up above,


so give it a try
and then buy it after you get in the grove
and do 108 days of waking.

Good, 2.

Chapter 90: Facing/ enjoying criticism, and Who is the Real "me" anyhow

Moshe Feldenkrais, in his book
Awareness through Movement,
comes across very strongly in his view of
most of humanity stuck behind their "masks,"
the social construct foisted on them by their social conditioning.

He points out that aware movement, and especially the awareness we
can foster in aware movement,
is the quickest way to begin to connect with somethng
real about ourselves, and make changes that take us behind
our habits and our conditioning.

This is chapter 90 of the book whose name is still in flux:
Write yourself a Love Letter
108 ways to new our way to Now
108
4 Brain Mindfulness
4 Brain Fitness

This chapter itself,
could be in the moving, the thinking, the emotional or the soul section,
but it has some useful hints in finding and loving ourselves, I think.

Loving the all of you.

Make a list of five or ten things that someone thinks are “wrong” with you. This can be a Difficult Person in your life right these a days, or any old dastardly person who has given you a hard time at some time in your life.

Write down the five to ten things, the so-called criticisms.

Breathe.

Smile.

Stand on one foot with one hand behind your head as in the prior game/ activity/ meditation and circle the elbow in the air in such a way that your back, ribs, pelvis, feet, and “whole self” are participating in this circling. Notice both arms and both legs and spine and breathing while you do this.

Make it slower, reverse direction, come into the present, meditate with this motion.

Sit back down. Move your head to the right as you move your eyes to the left, and then, and as always, slow, slower, slowly, move your head to the left as you move your eyes to the right.

Then rest, and notice the non-verbal you.

Now, back to the world of words and concepts. Look at the “list.” Feel how these “criticisms” are at least partially true about the social you, and feel and sense that the “real you” may be closer to the one who can pay attention and standing on one foot and circle the elbow with awareness.

Feel and realize and understand that in some respect, each and every one of these “criticisms,” is at least in part true.

About part of you.

And maybe this “part of you” is not the “real you.”

But nevertheless the character who goes around using your name and behaving in your behaviors at least sometimes seems to act in the ways of the “list.”

You know: “selfish,” “mean,” “unkind,” “withdrawing,” whatever “they”/ someone has told you over the years..

Really, get this. Part of you does this not so wonderful stuff.

Oh, well.

Don’t feel bad. Just realize: hmm, the social not me “me” is not perfect.

See how far you can go with where this could be taken:

Can you feel the difference between the verbal you and the you underneath all the words?

Can you realize that the “list” has a lot of truth about the not you “you?”

Can you look out into the social constructed world and see that almost everyone else has the same “list” of imperfections?

Can you feel love for this so-called “imperfect” being that happens to the socially constructed “you” that might not be “you” at all?

End of chapter, this is around page 200 of the book.

The book is for sale,
as a pdf
over the Internet,
you purchase and I email it to you.


In case you want the book
without looking at the table of contents that
this link will get you to,
here's the pay pal
thing:

108 Paths to Awakening

4 Brain Transformation

Extra for Tuesday, chapter 76 from the book

Chapter 75 was thinking about the difference between

what is Reality, and what I want from Reality,
and can there be healthy, non-grasping "wanting."

Here's chapter 76:

Who am I?

If we aren’t the wanting, wanting, “having to have it” thing, if we “do” but aren’t that activity that seems obsessed with filling and getting, who are we?

If we aren’t some image that wants to be filled and fortified and propped up, who are we?

Without our story, who are we?

If we go very quiet, quieter than any words to explain or say it, and get some experience of “ourselves,” what is it that we are experiencing?

Who are we?


A good fine immense question: Who am I?

And can the answer ever be in words?

Monday treat, Chapter 61: Easier neck, smarter brain for those who sit at computers

The normal Monday posting is at my Special Needs Children blog.
It's about the amazingly vast field of opportunities parents or
anyone has to create learning in themselves or another, by
NOTICING DIFFERENCES.

As I rewrite and upgrade the book I sell as a pdf,
I keep find chapters I'd love people to experience right
away, whether or not they buy the book.

Here's chapter 61:

Sit somewhere comfortably where there is a desk or a table in front of where you are sitting. Put your forearms on the table/ desk, such that one hand is on top of the other. Then lay your head on your hands.

Practice rolling your head right and left (nose going right and left, rotating in your neck and spine) in two ways:

1. Your forehead rubs along your hands, so that as your head rotates, the spot on your hand stays roughly the same. Do this a number of times.

2. Your head actually rolls right and left, as your nose rotates. So as your nose goes left, the part of your head touching your hand rolls toward the right on your hands. As your head turns, you touch a new spot on the hands at each part of the moving. Your head shift a bit to the right. Sense this moving point of contact, a, from the point of view of the backs on the hands, and b, from the point of view of your head feeling where it is touching/ pressing against the tops of your hands.

Of course, coming back, your nose goes right and head travels to the left.

Do this “many times” (eight to thirty), slowly and easily.

Rest.

Now switch which hand is on top and do this movement the second way, where your head rolls along the hands, again “many times,” and as you do it, shift easily your focus:
What’s happening in your neck?
What’s happening in your ribs?
Where is your nose pointed?
Can you feel a tendency to shift in your pelvis?
What are you eyes doing, or do they want to do?
Do you have a breathing pattern with this?

Rest.


Now do the head rolling way, again shifting top hand, where you deliberately:

1. Shift your weight side to side on your pelvis and thrust out your ribs a bit on the side to which your head is rolling (which is opposite the way your nose is pointing. Keep sensing the point of contact between your head and hands).

2. Let your eyes swing like a pendulum actually looking farther to the left and right than your nose is.

Go slowly. Gently. “Many times.”

Rest;


Now, the final variation. Roll your head this moving along your hands way. (Put the other hand on top). And move your eyes in the opposite direction that your nose is moving.

If you really want to pay attention, notice that your eyes and pointing the way that the pelvis is shifting.
Go slowly. Follow your breathing.
Enjoy learning this and picking up more clarity about yourself and being present.

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Move and 

Be Happier and 

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Cultivate "Soul"

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108 Paths to Awakening

4 Brain Transformation