Allow for at least 30 minutes. You will need a comfortable place to lie on the floor. This Somatic Act can be done as a solo, duet or group.
Begin with lying on the floor,
on your back,
with your legs extended
or knees bent with feet resting on the floor.
How is your body touching the floor?
Or the floor touching your body?
Allowing the body to be
how it is today
without needing to change
or fix anything.
Your body is naturally asymmetrical.
Noticing the different pressures, weights, sense of comfort or tension
in the left side of the body
vs. the right side of the body…
Starting with the feet all the way up to the head,
begin by giving yourself a short check-list
of bodily awareness
Noticing how each area
contacts the floor…
Beginning with the heels of the feet
- the right and the left – sensing the floor's touch.
And then broadening your attention to
The legs and the pelvis – how they touch the floor.
And then travelling to the lower, middle and upper back
Sensing the places where the floor touches or not.
And then broadening your attention to
the shoulders,
the arms and hands,
the head,
How they touch the floor today.
Your bodies are naturally asymmetrical.
Noticing the different pressures, weights, sense of comfort or tension
in the left side of the body
vs. the right side of the body…
Sensing the overall support
of the floor
As it allows you to rest and
settle a bit more
and a little bit more.
Allowing time…
And then,
Tuning into your breath,
sensing the breath´s gentle ebb and flow
moving your body, a little, on its own,
slightly shifting your contact with the floor.
Allow yourself to simply follow this breath´s wave through sensing.
Noticing the breath passing through the nose and the mouth…
Sensing the temperature
and the rhythm.
The inhale
the exhale
Noticing the natural pause and rest
after the exhale
before the inhale…
With each breath
there is a moment of movement
and a moment of stillness
Allowing time…
And with the movement of your breath
allow a gentle roll
to one side
as if an ocean wave
gently rocks you over
to rest
pouring the weight
through your skin
down through the tissues
and bones.
Follow the breath´s waves
As you begin rolling
From side to side.
Sometimes rolling
all the way to your stomach.
And resting
now and then.
Allowing
Moments of movement
Moments of stillness.
Allowing time…
As you are rolling and arriving in stillness,
Discovering all the ways
and positions
your body
would like to rest in
allowing the body
to be touched
by the floor
along all surfaces
even the unusual positions.
This begins a gentle dance
of the waves of breath
rolling, rocking you
With
Moments of movement
Moments of stillness
Allowing time…
How does the movement arise from the stillness
and the stillness arises from the movement?
Allowing time…
Allow the movement to grow a bit larger.
Perhaps
The breath waves inviting you
into rising into sitting,
Or crawling,
Or eventually coming to your feet
When you are ready
How does the stillness arise from the movement
and the movement arises from the stillness?
Allowing time…
As you are ready,
gradually rolling and arriving
into a moment of stillness,
lying on your back
How is your body touching the floor?
Or the floor touching your body?
Noticing the breath…
The inhale
the exhale
Noticing the natural pause and rest
after the exhale
before the inhale.
With each breath
there is a moment of movement
and a moment of stillness.
And resting now
For a moment.
Allowing time…