Moving Brain: Sitting and Moving, in a Chair, Rotation and Option

Sit comfortably in a chair, near the front of the chair,
feet on the floor, and
feel your 5 line:
two arms,
two legs,
one spine.

Feel how you sit and hold up your head in this wonderful and
relentless world of gravity.

1. Turn your head easily right and left.
Go far less than your "limit."
Keep it easy and pleasurable.
If there is pain in any movement, do less, or do
none
and visualize the movement.

Feel the differences between right and left.

Rest.

2. Now pick which ever way is easiest to turn,
and turn just that way a number of times. Turn that way,
easily,
gently,
less than your "limit,"
with awareness and comfort,
and then
turn back to the middle.

Do at least a few of the movements with your eyes open,
so you can see what the starting range is for you
when you turn easily and without efforting.

Feel this as a movement that you can learn
from.
Study and be aware and enjoy this.

After a number of times, rest.

3. Which ever way you have decided to turn,
put that hand on the chair behind and beside you as support.

Then take your other hand, and put the back of that hand,
on the check opposite,
which is to say on the check in the direction you are turning.
(Throughout this movement lesson, you will keep turning whatever was your "easiest" way.)

These directions may seem "hard."

Oh, well. Go slowly in figuring them out.
Any movement you make is going to improve awareness.

So, one hand on the chair, the other hand with its back on the opposite side of the face.

Begin to turn in your chosen direction and back to the middle
a number of times.

Feel your elbow and ribs as involved in the turning now.

Does that make a difference?

Can you enjoy and learn from that difference?

Do this a number of times, and then
rest.

In the REST don't space out, but sit in a way to really feel what is going on in your body
and mind
from these movements.
This is important integration time for your whole being.

4. Sit again at the front of your chair if you rested in another position.
Put the same hand on the chair beside you, and the other hand a
about eight inches in front of your nose
with the wrist in a floppily relaxed position, thumb nearest to your face.

In this position, turn in your chosen direction and back to the middle a number of times,
having the floppy wrist hand make that same amount of rotation.

As you rotate, allow yourself to come over onto the side of the pelvis
that is the same
as the direction you are turning.

Feel this movement from feet through pelvis thru ribs
up thru neck and even nose and eyes.

Enjoy this.

Rest.

5. Now do the same thing as the last movement a few times.

Then, do this: stop about halfway to wherever you are
turning,
and go both ways with hand and nose,
but these will be opposite.

Which means your hand will come back to the middle,
as your nose turns further in the direction you have been
turning,
and then they reverse,
so that the nose ends up looking forward
and the hand comes across to the side you
have been turning.

Let this movement have something like a neutral space
where both hand and head are turned halfway,
and the pelvis is flat on the chair then.

And each movement after that,
either hand to the side or
nose to the side,
let the pelvis shift that way.

Do this slowly,
don't make a big movement out of it,
keep enjoyment and learning and awareness as constants
more important than how far or how 'well' you move.

Rest and breathe and sense your five lines and integrate.

6. Sit at the front edge of the chair,
and put the same turning side hand on the chair.
Put the other hand on the opposite shoulder,
which is going to be the side to which you are turning.

In this configuration,
turn about half way to your chosen direction
and stop.
Now play the eye and head game.
Slowly.
Slowly and small.
Slowly and small and low effort.

Turn your eyes left as your nose turns to the right,
and then come back,
turning your eyes to the right, as your nose turns to the left.

Go slow.
Go small.
Follow your breathing.

Enjoy.

Rest in a neutral position.
Feel if you feel different from the beginning.

7. Now simple sit at the front edge of your chair and
turn your head right and left,
and see what changes have occurred.

Review in your mind the way the ribs and the shoulder and the eyes
and your pelvis can be involved in turning your head.

Now turn your head right and left again,
and feel yourself as a magnificence of possibilities.