Movement Lesson, for back and neck, in bed, and easy

MOVEMENT ONE: ON THE BACK

1.   Lie on your back, with legs comfortable, and head slightly supported so your neck is a continuation of your spine

Rotate your feet, right and left.
Gently. Easily. Many times.
Feeling this in many places: your ankles, your legs, your hip joints, your pelvis, your spine
Feel this as pleasure, ease, awareness and discovery

Rest
In all rests, scan your body for ease, pleasure and differences from earlier.

2. Bring your left arm across your face so that the crook of your left arm is over your forehead>
Slowly move the left arm right and left so that your head moves left and right, so that your nose rotates left to right.
Feel this as ease and pleasure, and notice as much of yourself as you can.

Do this many times, each time with a slightly different awareness focus.

Rest.

3. Have the left arm as in 2. And move your feet and arm

a. Many times with the head and the feet going the same direction>

Rest

b. Many times with the head and feet going in opposite directions>

Rest

4. Do all the above in 3.b, with the eyes going opposite your head and the same direction as the feet.

Breath . Notice. Enjoy.
Many times.

Rest. Get up and walk around as part of your rest.
And, JUST ENJOY being in your body.
This can be the end of a mini lesson, or, add in the next

5. As much as you wish, do all the above with the right arm.

Remember: no moves that are painful.
less is more.

Good.