June 1, ch 6: Seated rotation around our axis

SEATED ROTATION, MORE FUN
As with the previous movement lesson, in each and every step, go slowly. Pay attention to where the moving affects you besides the place that’s instructed to move. Feel as much of yourself as possible. Sense where you are making extra effort and release that. See if doing less will help. See if breathing with more awareness will help. Look for fun and interest and pleasure and enjoyment. Take rests when you want to take rests. Feel how wonderful it is to be you. Notice what you might be learning about how to be softer and easier and clearer in yourself. Between the segments, let lots of enjoyment and integration sweep through you.

In this lesson, please sit comfortably in a chair or on a bench. Do sit at the front edge so your back is not against anything. Do find a nice place to sit, if you can, maybe outside with a pleasant view.

1) Turn around your axis, and look behind yourself to the right and to the left. Do this a number of times, and take note of the ease to each side, the difference in turning to one side and the other, and how far you easily turn.

2) Rest. Now, turn to the left and begin to slide your right knee forward and back. Notice how this rotates you some more. Do this many times, with ease and awareness and pleasure.

3) Come back to the middle and rest, with your eyes closed. Then turn to the left and begin to bring your right shoulder back as you turn to the left. So your right shoulder is moving to the right as the rest of you is moving to the left, and then when the rest of you comes to the right, bring your right shoulder to the left.

4) Rest. Now turn to the left allowing the right shoulder and the right knee to come forward as a team as you turn left. Notice the rotation in your spine and ribs and the shifting of weight in your pelvis.

5) Rest. Now turn about half the way to the left, and put your right hand in to your left armpit and your left hand into your right armpit. In this self hugging position, move the shoulders to the right, as you move your head to the left, and move your shoulders to the left, as you move your head to the right. Enjoy this with ease and awareness.

6) Rest. Now turn to the left and compare range and ease with the beginning of the lesson. Then come back to half of your new range, and put the hands in the opposite armpits, this time with the other arm on top. Begin to move your shoulders to the right, as you move your right knee forward (which will rotate your pelvis to the left). And then come back, so your shoulders move the to left, as your bring your hip and pelvis to the left. Make sure you do this until it is easy and pleasant to follow your breathing at the same time.

7) Rest. Again turn half way, and let your eyes notice what is in front of them. Keep your gaze there, fixed, and move your head to the right and left. This means your eyes don’t move but your nose does, so the eyes are moving relative to your head, as they stay fixed on one object or place. Again, do less if this is difficult, and you know you aren’t there yet if you are holding your breath. Keep slowly moving this way and see what it’s like to learn something new.

8) Rest. Again, turn half way and now let your head and eyes move in opposite directions, so the eyes go to the right as your head goes to the left and the eyes go to the left as your head goes to the right. This is even more difficult. So make small movements, and make sure you are really doing what you think you are doing. Rest and try this several times, until awareness of breathing and clarity of moving overlap.

9) Rest. Now, imagine moving your eyes one way, your head the other and your pelvis the same way as your eyes, which will be opposite the way your head is turning. It helps to think of the eyes as following the knee as the right knee goes forward and a bit to the left, and back and a bit to the right. If you are game, give this a try.

10) Rest. Now just turn simply to the left, easily and with breath and awareness and see how range and ease compares to the beginning.

11) Rest. If you wish, do some or all this to the right side.