Sensings

11/16

The Jaw

The jaw can store so much tension, which can lead to neck and back pain, headaches and posture problems.  Notice your jaw right now.  Could you fit a pencil between your teeth, or would it be crushed?  Slowly and softly open and close your jaw a few times.  Then notice how your face feels.

11/15

The Feet

Where are your feet?  Don’t change anything, just notice.  Are they flat on the floor?  Curled around the chair?  Tucked underneath you?  What happens if you put your feet flat on the floor?  How does it affect your posture, your breathing, your vision?  Go back and forth between your habitual way of holding your feet and placing them symmetrically flat on the floor.  What can you sense?

11/12

The Back

How does your lower back feel?  Tense?  Relaxed?  Maybe you can’t tell.  Slowly rock your pelvis forward and back and see if your lower back moves.  Exhale as you round back, inhale as you arch it.  What does your belly do?  Let it sink towards your spine as you exhale, then expand as you inhale.

The Breath

Can you sense your breath in your belly?  In your ribs?  In your back?  Take a moment to just notice what moves as you breathe.  Then exhale completely and hold your breath out.  Wait.  When the organic need to breathe occurs, inhale.  Then breathe naturally and notice how you feel.

Shoulders

Place your hands in your lap, palm up and notice how your shoulders move as you breathe.  Slowly raise one shoulder.  Really slowly.  Then lower it. Repeat this a few times.  After about three times, raise it and hold it for three breaths.  Then slowly lower it.  Notice how it feels.  If your other shoulder is jealous, do it on the other side.