On your back, arching and twisting (and learning).
Lie on a comfortable surface, a floor with a nice rug, a lawn with a comfortable towel, some firm surface. Preferably not a bed, unless getting to the floor is not a do for you, or you are lucky enough to have a very firm bed.
Bring your left foot up to “standing,” which means your left foot is sole against the floor/ ground, and the left knee is pointed toward the sky/ ceiling.
With left foot standing, and keeping the left knee pointing toward the sky/ceiling, rotate your left hip forward/ toward the sky/ceiling. Do this in a way that combines:
pushing your left foot into the ground/ lawn/ bed/ floor,
rotating your left hip to the right,
keeping your right hip not lifted
and pushing out your belly and arching your back.
Then come back down, “easily” at least twelve times. More times is great, fine wonderful, as long as each time is “now and new” for you. Don’t crank out the movements.
DON’T CRANK OUT THE MOVEMENTS.
THIS IS ABOUT DEVELOPING YOUR HUMAN BIRTHRIGHT TO BE PRESENT AND TO LEARN, not to be a better donkey/ exercise machine.
Each time you do these feel as many individual vertebrae as you can. Feel the lower vertebrae twisting more than those higher up. Feel the arching in your vertebrae.
Feel as many ribs as you can. Notice your breathing pattern. Sometimes breathe out on the push/ arch/ twist. Sometimes breathe in. ,Always push your belly forward with your lower back, or allow it to expand forward.
Belly forward and your hip rotates and your spine rotates and arches.
FEEL THIS, SENSE THIS, GROK THIS, LOVE THIS.
Feel the connection with the foot and the hip and the pelvis and the spine. Feel as much of you as you can, with as much ease, clarity and pleasure as possible.
After twelve, or twenty or thirty times of this (each one new to the now), let your leg go long, and feel the difference in your right and left side.
Rest and integrate.
Rest and love yourself.
Rest and let yourself learn / sense and feel more about how you are as an embodied and present being on this planet Earth.
Then maybe bring your left foot back to “standing” and do the movement again, even slower this time, for another ten or twenty or thirty times, and find more pleasure and awakening and learning. ( Yes, yes, we are still on the left side; we are after maximizing learning, not “balance”. This is about the “brain” aka you, much more than the “mere” body.)
Then rest and feel sense and aware yourself pleasurably some more.
When you come to sitting, please roll through a side and keep your neck and back as soft and supple as you can.
Feel the differences side to side as you sit.
Learn forward until the weight of yourself is over your feet before you gently rise to standing.
Notice the differences side to side. Enjoy and be curious about these differences.
Enjoy and learn from and be amused by any “lopsidedness” you feel, for at least a couple of hours. Then “do” this game / learning activity/ meditation on the other side, if you wish..
( Book for sale, links to the right for 4 prices, above for contents)
Lie on a comfortable surface, a floor with a nice rug, a lawn with a comfortable towel, some firm surface. Preferably not a bed, unless getting to the floor is not a do for you, or you are lucky enough to have a very firm bed.
Bring your left foot up to “standing,” which means your left foot is sole against the floor/ ground, and the left knee is pointed toward the sky/ ceiling.
With left foot standing, and keeping the left knee pointing toward the sky/ceiling, rotate your left hip forward/ toward the sky/ceiling. Do this in a way that combines:
pushing your left foot into the ground/ lawn/ bed/ floor,
rotating your left hip to the right,
keeping your right hip not lifted
and pushing out your belly and arching your back.
Then come back down, “easily” at least twelve times. More times is great, fine wonderful, as long as each time is “now and new” for you. Don’t crank out the movements.
DON’T CRANK OUT THE MOVEMENTS.
THIS IS ABOUT DEVELOPING YOUR HUMAN BIRTHRIGHT TO BE PRESENT AND TO LEARN, not to be a better donkey/ exercise machine.
Each time you do these feel as many individual vertebrae as you can. Feel the lower vertebrae twisting more than those higher up. Feel the arching in your vertebrae.
Feel as many ribs as you can. Notice your breathing pattern. Sometimes breathe out on the push/ arch/ twist. Sometimes breathe in. ,Always push your belly forward with your lower back, or allow it to expand forward.
Belly forward and your hip rotates and your spine rotates and arches.
FEEL THIS, SENSE THIS, GROK THIS, LOVE THIS.
Feel the connection with the foot and the hip and the pelvis and the spine. Feel as much of you as you can, with as much ease, clarity and pleasure as possible.
After twelve, or twenty or thirty times of this (each one new to the now), let your leg go long, and feel the difference in your right and left side.
Rest and integrate.
Rest and love yourself.
Rest and let yourself learn / sense and feel more about how you are as an embodied and present being on this planet Earth.
Then maybe bring your left foot back to “standing” and do the movement again, even slower this time, for another ten or twenty or thirty times, and find more pleasure and awakening and learning. ( Yes, yes, we are still on the left side; we are after maximizing learning, not “balance”. This is about the “brain” aka you, much more than the “mere” body.)
Then rest and feel sense and aware yourself pleasurably some more.
When you come to sitting, please roll through a side and keep your neck and back as soft and supple as you can.
Feel the differences side to side as you sit.
Learn forward until the weight of yourself is over your feet before you gently rise to standing.
Notice the differences side to side. Enjoy and be curious about these differences.
Enjoy and learn from and be amused by any “lopsidedness” you feel, for at least a couple of hours. Then “do” this game / learning activity/ meditation on the other side, if you wish..
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