May you be happy

May you be safe
May you be happy
May you be healthy
May you live is ease

May I be safe
May I be happy
May I be healthy
May I live is ease

May someone I really like be safe
May this person be happy
May this person be healthy
May this person live in ease

May someone I don't really know be safe
May this person be happy
May this person be healthy
May this person live in ease

May someone who bothers me be safe
May this person be happy
May this person be healthy
May this person live in ease

May my enemy be safe
May this person be happy
May this person be healthy
May this person live is ease

May I be safe
May I be happy

May you be safe
May you be happy


This is the lovingkindness meditation

Someone has said that another translation of lovingkindness
is friendliness feeling

How can we have friendliness feeling toward everyone we meet?

What would our life be like if we did?


Seems worth a try, don't you think/ feel/ intuit?

Become More Amazing

Being alive is amazing, right?

And then, within that, we all have our amazing talents, quirks, and inclinations. We are all amazing.

And just as perfect as we are, we can get even better. If we want.

Sometimes riding the contentment of exactly who we are is just what we need to do.

Sometimes these words ring true:  Life is Yes, and can get Better and Better and Better.

I work with high performance musicians who don't mind going to higher and higher levels of ease, learning and performance.

I also work with children who have either cerebral palsy, or autism. They are amazing. They can become more amazing.

This is what is amazing about them, and why they can make so much progress with the Anat Baniel Method. They can learn.

Many other systems teach them, but those systems unfortunately often teach them that they are failures, by over and over giving them tasks they can fail at.

However,  a sensitive Anat Baniel practitioner, by moving in ways that are slow and clear, and creating small differences that the child can feel and notice, creates actual rewiring of the brain.

Learning is the noticing of differences that make a difference.
A slight new movement of the hand, in awareness, in learning, is vastly more important than being sat up because that's what the child is "supposed" to be doing at a certain age.

A child that can feel the difference between a little finger and a thumb, between a shoulder moving this way, and moving that, between the arm moving with connection to their back, or moving without connection, is a child on the way to learning the vast array of distinctions that allow functioning to happen.

Training and learning.
Training vs learning.

This is a big subject.

Even "regular" kids are so much better off if the parents and the teachers are setting up conditions about learning.

And relationships, ah. how much time to we waste trying to train our partners, when what we really want is love and connection.

And how does that happen?
Learning what that other person is really like, how they are different from every other person in the world.

Including us.

What a thought?
What a joy.

Alright. Have a good evening.
Chris

Shoulders

What is a shoulder?

That stuff up at the edge of the torso, right?

But, what is that stuff?

Take one hand and feel around on the other shoulder. See if you can find the ribs below your armpit, and then if you go around to the back, there's something over the ribs.

That's your shoulder blade.  See if you can feel where the ribs start being covered by the shoulder blade. Wiggle the shoulder a little to help.

See if you can feel the shape of the shoulder blade. It's kind of like an upside down triangle, a bit far fetched to become an angel's ( or bird's) wing, but hints of that.

It just floats, on the ribs, this shoulder blade, and comes up over the top, and has a part of it that we call the collar bone, and that attaches to the sternum.

Gad. Is that too much anatomy?

Well, wiggle it around some more. That attachment at the collar bone and sternum is the only place it's not free, so the shoulder theoretically has a lot, a lot, a lot of possibility for movement.

If you play tennis, golf, a musical instrument, dance with a partner, hug, this move-ability comes in handy.

And shoulders are extremely easy to improve via the work I do. 

The left shoulder above, was that of a quite lovely lady carpenter, who was bed ridden in back and shoulder pain, and after a series of lessons, got up and build herself and her daughter a house, while working other jobs. 

Do you have shoulders, or another part of you, that would like to be better in ease and action?

Forgiveness, Friendship, Kinship, Family ---- Fun

This is just a start

Let's say you got divorced

You
"moved on"

You
"got closure"


Which means, usually, you left behind the other,
the problems, the connection

You might still
"be friends"

but it's not really a friendship, because all the stuff that bothered
you
still bothers you,
and you don't have to deal with it

so you are friends with benefits,
but not THAT way,
the way, of friends with the benefit of having judgment about

WHAT IS WRONG WITH YOU,
AND
IT'S SO GREAT NOT TO BE WITH YOU,
WHEW

And this goes both ways,
they think you kinda suck,
and are glad to be free

And there you go

This is pale friendship

And here's where forgiveness comes in
and I'm going to just start the conversation about forgiveness
because there are many layers

All the way from
forgiving someone for not returning a phone call
to
forgiving someone for murdering one's child

And there is an inner freedom,
always
in any forgiving

You are giving up
that clinching to the story
that reality
in some past moment
"should"
( the famous SHOULD)
have been different

And there are layers of how you can feel
about the other person's behavior

You can relax about certain types of "sins"
and actually be charmed by them in retrospect

Someone murdering your child
will never be charming
But you can let go of hatred
You can let go of anger
You can let go of wanting to punish

And you can
become the friend of the one you have given up
on holding the invisible hammer
in your hand,
always available to whack them upside the head
for their crime

And what does friendship mean?

And kinship?

And Family?

And can you have fun, with someone you divorced because they
were awful in their language toward you ,
or their behavior?

Well, if you've got children,
you not only can figure this out--
it behooves you to,

because then your children grow up
to be free
to see
that real alive and mindful
and
happy
adults

can take quarrels and judgments
and let them go
and see the best in each other
see it so well,
that they can set up a situation
so
Sally and Ben,
the new couple,

And Joe and Betty the other new couple
(it was Joe and Sally to start with)
can get together and enjoy each other
and all the merged kids can feel
loved
and can
have
fun


This isn't going to be easy.

And it's going to be worth it,
don't you think?

Much more on this in days and weeks to come
Cheers
Chris

High Performers to Higher

Let's say you are really, really good at something
and you wouldn't mind getting better.

What could you do?

1. Think of, invent, play with
play with
play with
ten new ways to do something, your sport or music

2. Dew something wrong

3. Do it with the other hand:
In violin, say, this might take a few days
In piano, having each hand play the other's music might be a gas
In golf, switch the hand on top, or get clubs for the whole other swrng
Tennis: hmmm. Could get interesting

Ping pong on the other hand, a piece of cake

4. Doooooo it veeeeeeeeeeeery sloooooooooowly

5. Doittoodramedfast

6. Do order it out of

7. Eyes closed/ looking the wrong way/ crossed

8. Breath held, Oh wait, many do that any way.
Well: gradate the breathing: all held, part held, half held, mainly free. all free

(Read the above those five ways)

9 Link up the toe of one foot with the finger of the opposite hand
As in right ring toe and left ring finger.
For a certain period, then the pinkies, big toe/ thumbs and so on

10. Add in some spice .

11. Due it wrong another way

12. And dew it rong still a nother way

13 Dew due it rong enuff so that one of there wrung ways turns out better

14 Furget how to count to ten

From Special Needs Kids Blog: Limitation, vs Possibilities, the power of the Anat Baniel Method

This is from my Special Needs Children Blog

.....

The Anat Baniel method uses Brain Plasticity,
and the incredibly
wise
kind
and effective
philosophy of only working with a child, exactly where that child is at

And always working for a small
but real change
in the brain

Which means a new perception
of
a
new difference


And when children are shown small differences,
that they can feel,
they learn

And when they learn,
small step
by small step

miracles happen

One step at a time

And this all adds
up

Into huge breakthroughs.

Here's a six minute video, with various parents and their special needs children,
telling the benefits that they found for their children.

As Anat explains an overview.

The most potent remark is that of a mother who says, essentially:
"Going to the neurologist, is going to the office of limitation.
Coming to the Anat Baniel method, is coming to the home of possibilities."

Come to the home of possibilities,
for
you
and your children

Learning as a game of variation, Why Not?

From my Special Needs Children Blog

And lots of fun ideas for any parent, any relationship, any life.

Waking up is fun, if we let it be.

Yes!!!


........
We can change our lives. And the Chinese said it a long , long time ago: the journey of a thousand miles starts with one step.

With your child, what little variation can you create on something they already like and enjoy doing?

How can you, today and every day, make learning and play a big part of your interaction?

And remember:
Learning is not the memorization of facts, how far the Earth is from the Sun, say, though kids are often gaga about facts.

Learning is what?

Learning is the perception of a difference that makes a difference. That we didn't know about before the learning took place.

It's crazy fun how many possibilities:
A kid sucks their thumb.
Great, How about sucking the first, second, ring and little finger, one at a time?
And the fingers on the other hand.

A child is whining.
Great.
Can you whine in a higher pitch, a lower pitch, a staccato pattern?

Time of bedtime story.
Great.
Rest at the end of several sentences,
or a page,
and let's make up a little different story.

Or let's look at the pictures upside down.

Food:
How many ways are there to hold a spoon?

Can a piece of lettuce be a spoon?

How many things can be a spoon?

You get the idea:
Learning and play and imagination and getting out of the box, of how we thought about things before: this is a daily game.

You can play with your child.

You can play with your habits.

How many different ways can you sit, and shape your back and neck and ideas and breathe as you read this?

Can you write about this after,
with one hand and then another.

Can you draw a picture that you wouldn't normally "waste" time doing as the post reading "game?"

What is it you'd like to learn, and how many new and delightful ways could you go about that?
email me, if you want, with ideas and results.
chriselms@vom.com

Cheers,
Chris

When is the best time to be mindful?

Ah, yes,
when is the best time to be mindful?


well, how about:
when things suck

because when things suck
the non mindful
(= mindless)
way of responding is going
to be some old conditioning
some junk that got us
into the jam in the first place

so
mindful
equals
slow down
notice reality

notice you're stuck
notice you're alive
notice your breathing, gravity, light, sound,
notice
a lot

and then make a choice


okay,
so that's one place

how about this:

if things are going really great,
that's a time to be mindful

why?
to brighten it even more

to see and feel and notice
how it's working
so you could recreate it

to be awake and aware enough
to find ways to extend and share it

so the good times are a good time to be mindful


and,
what about the so so times
the kind of floating along
times?

well,
you know that's a time to be mindful

are we numb

are we on automatic

are we doing things the way we always did

no pain, yeah that's nice,
but no thrill

and could being awake and aware of the
moment
allow us to jack up the so so to a really great
flow?

who know?


try it and see

cheers
Chris

Love and a Broken Heart

You've heard it before:

Tis better to have loved and lost,
than
Never to have loved at all.


Whatch think?


In my case, it wasn't a choice.
I loved.
I lost.

Sometimes the broken heart hurt like hell.
Sometimes it just hurt.

Recently, it was gentle, there was a breaking
and
underneath it all a love
for the parted one.

She had her ideas,
her wounds
her reasons,
some understood,
some not
( by both her and me,
the human heart is mysterious...
you know that)

She came
We loved
There were grand moments
There were spectacular moments

She left

Who is to say
that that
is not wonderful, too

This can't be explained in words,
and bittersweet is not what I'm talking about

gratitude
and wistfulness
are closer

but
the closest I can come
is that a couple of weeks ago
I got caught out in a torrential rain
on my bike
and soon,
I was as soaked as you could possibly get
and then it
was just
"what the hell,
bring it on"

pure joy

broken heart:
bring it on

there is a love in there,
too

a deep and sweet love

...
I hope your next heartbreak is
has some of these same flavors
cheers
Chris

Movement, Love, Mindfulness, day 1--- wake up breathing

move the ribs and you will
wake up breathing

go slowly
breath is in no hurry

add
on the pelvis
attached to the spine
attached to the ribs

more ease
more awakened breathing
more pleasure
more life

good....


So,
lie on your back, on a comfortable floor or a bed or some grass, sand
you figure that out

1. Move your head
gently side to side

feeling what happens in your neck
feeling the difference in feeling in moving the two ways
feeling yourself slow down
and
pay attention

do this many times

1.b. Rest
Just sense yourself
Breathe

2. Move your feet,
side to side
like windshield
wipers

slowly
and here again,
feel the movement,
feel differences side to side
feel yourself paying attention

2.b. rest

3. Now,
in various combinations,
either move the feet and the head the same way,
or opposite ways

take lots of time to explore and enjoy this

3.b. rest

4. take your hands to the opposite armpit
and very very gently move your ribs right and left

feel the movement in the front
and
back of your ribs
feel the movement in your neck and pelvis

enjoy
notice
go slower

4.b. rest

5. Create this interesting combination:
head and feet to the left
as ribs go to the right,
and

head and feet to the right
as ribs go to the left

notice
enjoy
learn
sense yourself

breathe

5.b.
rest

there is lots more involving the pelvis
call for a lesson over the phone,
360-317-4773
or go find a nearby Feldenkrais® or
Anat Baniel Method practitioner

and this is a start

notice
ease and
improvement in your breathing from this

anxiety, and undoing anxiety

we get anxious sometimes
afraid
we want to get smaller
( hide)

curl up in a ball,
clench everything together,

pull in, in,
as if returning to the fetal
curled up
place

we hunch over,
we pull our bellies in
chin down,
clench jaw

all that stuff

we stop breathing

it's not a good feeling after a
short time,

but, what is there to do?

well,
I teach a three level response to
stress/
anxiety/
fear

and let's just play here
with the body path to
transforming this:

here's the deal:

start by making it worse:

pull in tighter,
really

crunch way way in,
tighten everything you can,
hold your breath
and then go the other way,

unfurl

and
don't make the unfurling better,
though it might feel better

sense them both:
the curling in
and the opening up

and what does that mean:

here we go, a movement lesson:


Sit in a chair,
forward, so your back is not leaning back

curl forward
which means,

lower your chin toward your belly
roll your pelvis back and tuck your tailbone under you
slump your sternum

pull in your belly
tighten your jaw, your eyes, your fists,

pull your fists in tight,
toward your belly
tighten your asshole

get all crunched
in

and stay there a bit

sense this shape,
this feeling

then,
go the other way,

let your belly loose and forward
arch your back
raise your sternum

lift your head a little ( not too much)
relax your jaw and fingers

let your hands raise up over your head
let your arms widen a little
let your mouth open a bit
twist a little to the left one time, and then
after crunching again,
twist a little to the right

don't get fast

go slowly

at the most expanded,
hang out there
and sense what that is like

go back and forth through eight or ten crunches

and get more and more into feeling the transition both ways
and feeling deeply the end point

experience your breathing

enjoy the differences

enjoy the shift in your mood
cheers
Chris

pulse pulse

life is joy
even when we are tired
even when we don't get our way
even when we are supposed to say it sucks

it doesn't
it lives

we live
and even when we are tired
love is in every pulse of
our blood

and
now
I'm too tried to write any more
pulse pulse
breathe breathe
gravity gravity
light light
sound sound

so much
ah
so much

so many gifts

pulse pulse
love love

Hello, God, this is God saying Hi

a cashier at Whole Foods
was reading a book while waiting
for someone
me
to arrive

I thought is charming
and asked about the book

Hermetic philosophy

Lay a ;piece of wisdom on me, please
I asked

He thumbs through,
excited and a little on the spot

Here:
He says that everything is God
mumble, mumble

and that's plenty for me

I stick out my hand
"Let's shake."

He does.

"Hi, God. My name is God,
pleased to meet you."

It takes a moment,
then he lights up,
"Yeah that's it."

We chat a bit more and then when I leave
I say,
"So long , God."
and
he says,
"See ya, God."

A nice way to start the day, gentle
reader, aka
God.

Posture, STress release, balance

Anxiety is crunching in
contracting
holding your breath
tightening into a ball, into the fetal position

shitty posture is usually
a lot of the same

so,
let's have some fun

for starters: take off your socks

now,
the beginning refrain,
to test as we go along:

bend your knees and
easily reach down toward the floor
do NOT stretch or effort,
see how far you go with great comfort

stand up, and then...


stand next to a chair,
or in a doorway

use the door jamb or chair, if you need to

stand on your left leg ( if you are right handed,
otherwise, reverse)

with the help of your right hand, bring your right knee toward your chest

do this a number of times,
at least ten

this way
[ slowly
each time different, slightly
looking for the pleasure each time
sensing down to the foot on the floor, and all the vertebrae of your spine, and your breath
smiling, a little or a lot
aware of what you are seeing also

i.e. awake
happy & 
learning]
( this is the how to do the movement chorus--
for each movement I will now insert
[movement chorus]   )

rest

by putting your foot down,
standing comfortably and
noticing any changes

try the bending again:
bend your knees and
easily reach down toward the floor
do NOT stretch or effort,
see how far you go with great comfort

2.  set up as before, holding the right knee toward the chest
and now
bend your chest forward to touch, or almost touch your knee,

when your chest is as close as it can get,
straighten your back, bringing your knee along if you can

then go back and forth:
knee close and upright
knee close and bending forward

[ movement chorus]

rest
[[ rest chorus:
be relaxed,
maybe even walk around
feel your height in standing

bend your knees and
easily reach down toward the floor
do NOT stretch or effort,
see how far you go with great comfort]]

that's the rest chorus

3. stand in the doorway or next to the chair again:
alternate,
knee toward the chest
and
holding your ankle
bringing the foot back
pushing your belly out
arching your back
looking up
and breathing is fully
and
smiling

[movement chorus...
do it at least 10 times]

rest,
[[ rest chorus]]

4. Do all the above with the opposite hand

what?

like this:

on your left foot
right hand on chair or door jamb
( it's good to let go sometimes and play
with balance,
or
do the whole thing without help--
advanced form,
no help,
eyes closed.

ha)

ok,
stand on your left foot
right hand helping with balance if need be

hold your right knee with your left hand
and bring it toward your chest
easily

and then
bring your knee back, so you can catch your
right foot behind you with your left hand
and make this arch,
as above,
belly forward
breathing in,
smiling,
eye up a bit
feeling the arch and lengthening in your spine

[ movement chorus]

rest,
[[rest chorus]]

5 etc
you can switch to the other side,
and
I'd recommend not switching for awhile and taking a walk
slightly lopsided, just to feel the learning.

do recall that all the [[rest choruses]] including trying
out again bending easily to the floor

cheers
and happy
fourth

later, more on the pursuit of happiness

the pursuit of happiness

looking for happiness:

is that the pursuit we want?

no

so, what IS the pursuit of happiness?

think of it like this:

the pursuit of tennis
the pursuit of meditation
the pursuit of playing bridge

the pastime
the calling
the practice

the practice of happiness

and how do you practice being happy?

stop being unhappy

and
how do you stop being unhappy?

be free

and how do you be free?

one answer is to stop thinking

or at least thinking that Reality is wrong

and another answer is.....


what do you think?

seems like a good topic for tomorrow,
being Independence day and all that

cheers
chris

Deep listening

This is for when you really want to get to
the juice of the two of you

Give yourself about 40 minutes
get the timer

take 5 minute turns, and as the talking progresses
go up to 6 and 7 minutes

take your time
really

talker:
go slow

say the truth:
I don't know what to say
I want to impress you

this is what I heard you say
this is what I feel you feeling
this is what I guess you want
this is what I want

this is how I feel in my body when I talk
this is what this reminds me of

I wish you could see this about me

And any
any
anything that comes up


Listener:
don't talk

eye contact
follow your breathing and the talker's
feel your heart
feel into their feelings

listen for what they are trying to say

notice your defenses,
notice what you want to jump in with

shut up
inside

don't prepare what to say

don't work on remembering what they said

just listen,
look in the eyes
hear the tone
hear their heart
hear their body
hear their life

listen


when the timer goes off
rest a little
both in silence
before the other talks

talk about what you feel in the present
talk about what you felt in your body when the other was talking
talk about what you feel in your body when you say "hard" things to say

admit this a lot:
"This is hard to say, and...."
then say it

listener:
be honored when your partner says hard stuff to say
that means they trust you

hear why it's hard
hear their courage

listen

listen

listen
.....

good

Love as small doses of pleasurable connection, medicine for soul, heart and body

I set out on June 2 to write a blog a day
of great use in the world I am interesting in helping people create

the world of

Love and Sex Before Dinner

If you go to that blog, you'll find a daily offering,
but somehow I don't feel like it's a coherent whole

And that's good

Failure is the path to success
and Happiness is one of the few indicators
that we are on the right path

And so today,
I'm going to start over in a way,

and see what a post every day in July will be like,
with a strict alternation between love and sex
which really means,
talk and touch

except that it's not really going to be that,
because it's going to be about freedom and happiness
and so

the rotation is going to be
a
talk and touch day
a
talk day
and
a
touch day

I reference you to this much of the interview in Sun Magazine,
to which I'd highly highly recommend that you all subscribe:

INTERVIEW WITH BARBARA FREDERICKSON
ON LOVE AS DAILY SMALL AND REAL DOSES OF
POSITIVE CONNECTION

In that interview this is revealed from Frederickson's research:

“a lack of positivity resonance is, in fact, more damaging to your health than smoking cigarettes, drinking alcohol excessively, or being obese.”

this is good news

IF we have positivity resonance in our lives

Which means:

small moments of pleasurable connection with another person,
in person

face to face

( not necessarily bodily pleasure, but more like a happy wish to smile and enjoyment of another's company)

And touch helps this.

Not sexual touch today,
just touch touch

And today's game is this:


in the framework of talking 3 minutes at a time,
with a timer

and not interrupting when the other is talking

and being present to your breathing and
to the reality
that
you are going to die
and
this other person is going to die
pay attention to yourself and them
and
your breathing and their breathing

and
then you talk for 3 minutes

each person has 3 turns

18 minutes

a couple that can do this can
thrive

a couple that doesn't
ah,
it won't be as wonderful
and
may well be a mess


and touch?

hold hands
while doing this

that's all

and....

do this every day
for ten days
comment,
or email
how this went

email to the right


cheers,
chrsi

Love is....

Can you have a good marriage
and not
like touching your partner?'

This seems like
code blue
to me.

This is a place where
you could and should do daily
work
to get
the warmth
and miracle that comes
from touch

back
into your life
and nervous system

without it....


you are going to starve

feet

our feet are as far from our heads as we can get

many a person, perhaps even you, has realized that
being in our heads
think think think

is a way that often avoids life, love and connection

( yeah, yeah, there are problems
to be solved

good
when they are there to be solved
think

and then....

what about the rest of the time)

so
here's a game for today


put your attention as full
time
as possible

on sensing both feet

while you read this
while you do the next thing
while you talk
while you think

and especially
when you are interacting with your partner

in your half hour of love and sex before dinner

in the talking
in the ten minute naked makeout
in sex that is two way
in sex that is one way

in all of these
attempt

with joy and humor
and
intent

to have attention
on three places:

your feet
your heart
your breathing

if sex is involved,
then my all means enjoy your genitals
and mouths
and tongues

oh, yeah:

and look into each other's eyes
in all the activities
except the one way sex


ha, what a nice
assignment

but
don't forget

dive in
feet first

Posture, Golf, Flow ---- Movement Lesson

1.
Stand comfortably in your bare feet
bend your knees a fair amount
and easily
gently
reach down toward the floor

Don't strain
Don't stress

Just see how far you can easily go
and
what it feels like to be you doing this

Good

2. Now
dangle your arms in front of you, parallel
and let yourself round over

You are not leaning down toward the floor,
but more like collapsing into a ball
your hands down about your knees and no farther

Your pelvis rolls in,
as if your sex toward your nose

Your head flops forward with your neck completely released

Your belly is way in

Your back is rounded

This is "the center"

3. From the "center"

Let your arms float up and to the right
staying parallel
with your hands soft and easy

here your back arches
with your belly forward

and you twist up and to the right

you look up toward the right,
your arch your back such that your butt
is lifting back and up toward the back of your head

do this all easily

From here, release, and come back down through the center

In the center, you are rounded and collapsed
everything as described above

and
your job is to feel something new
and
interesting
and
pleasurable

each time

Then keep going to the left and up

arch
belly forward
pelvis again tilted so that the butt and the back of your head are searching for each other

you twist up and to the left,
letting your eyes go that way, too

4.
Do this back and forth 3 or 4 times,
always slowly
always sensing all of yourself
easily
and with enjoyment
the whole way through

5. Now rest, and feel your standing

And then retry the beginning lean down toward the floor

Is it different in feel?
Can you go a little closer?

6,
Now repeat  2, 3, and 4
in this way:

As you go to the right and up,
have your weight on your right foot

As you go to the center,
have your weight on both feet

As you go to the left and up
have your weight on your left foot.

Again, 3-5 times, easily,
with learning and
pleasure

6.b.
Rest as above
Feel standing
Try moving toward the floor and feel differences

7.
Do the movement with your weight on the right foot
the entire time

Take the rest and discovery at the end

8.
Do the movement with your weight on your left foot
the entire time

Again,
rest to feel your standing sensation
re test the leaning toward the floor

9. Do the movement in this interesting way:

When you go up and to the right, have your weight on your left foot

In the center have your weight on both feet

When you go up and to the left, have your weight on your right foot

Do it this complicated way
enough to be able to relax into it and enjoy it

9.b. as usual, after a few movements,
rest in standing and
re test the bending toward the floor

10. end this up, doing the movement
with your weight shifting in any way that
seems easiest and most natural to you

do this with both your eyes open
and 
your eyes closed

do it so it feels almost a movement lullaby for you

and
keep alert enough to discover
new facets
and new
pleasures each time

then stop,
rest,
breathe
smile

enjoy standing and bending at the end
and walk around a bit following your breathing
and enjoying any increased clarity of vision

take some quiet movement or sitting
or even lying down time,
before you head to the next activity
good