Week One - - - Day Two
MOVE YOUR PELVIS
BE IN TRUTH:
YOUR HEAD OVEN YOUR PELVIS IN THE WORLD OF GRAVITY
Sit, as yesterday at the front of a chair or bench or stool. Or rock, or log.
Hips higher than knees if possible.
Both feet on the ground, for sure.
Not leaning back ( a form of “laying down” that many/ most fall prey to, way too much of the time, to ruinous effect of back and neck “issues,” as well as getting humpback and shortened as we grow older)
Gravity Game/ Exercise #1
Sit with both feet on the floor and at the front edge of whatever you are sitting on.
Feel your head being held up by your spine.
Feel your spine being held up by your pelvis.
Make small movements that seem to help your spine carry this small but real weight of your heads — 10% of our body weight — in a weightless way.
Yes. Bone are strong. They can easily hold up each other with absolutely no muscular effort except micro-micro-movements to line them up.
Indeed: THE FUNCTION OF THE SKELETON IS TO RENDER US WEIGHTLESS IN GRAVITY.
Keep sitting with your head more or less over your spine more or less over your pelvis,. and feel the pelvis held up by the bench or whatever.
Feel a small percentage of the weight into gravity, the weight of your legs, is held up by your feet on the floor.
IN THIS SPINE AND FOOT AND GRAVITY COGNIZANT MORE, ADD IN YESTERDAY’S MEDITATION:
SIX COUNTS OF BREATHING IN AND COUNTING AND SIX COUNTS OF BREATHING OUT AND SMILING.
This seems petty. “Just” breathing. “Just” counting breaths to six. “Just knowing if we are breathing in or out. “Just knowing/ feeling/ sensing we have a head over a spine over a pelvis in gravity.
And yet it is huge.
Let’s do it for at least a few rounds of getting to six in our breathing/ attention game/ exercise. (Exercise indeed, of our brain and attention, two of our most valuable resources.)
Okay. It was quite peaceful and so-called “centering” for me. The breath is near our center, yes? And attention too. And our spine, our central axis.
All pretty good.
AND NOW LET’S GET SEXY:
Sexy movement while sitting exercise/ game #1:
Sit at the front, as before, both feel on the floor, as before
Alternative between two positions of your spine as you breath in and breath out
As you breathe in, allow your belly to expand a bit
As if air is filling it up
To help with this, rock forward just a bit on your pelvis, as if you are lifting your tailbone a bit off the bench/ chair/ stool.
Lift your sternum just a bit as if expanding your top ribs upward
Tilt your head and nose and eyes just a little upward, not a lot.
The result is what we will call ARCHING YOUR BACK
And now, the other way:
As you breathe out, allow your belly to come in, as if that will help push your air out
To help with this rock your weight on your pelvis backward, as if pushing the tailbone side of your pelvis into the chair/ bench/ stool.
Allow your sternum of fold down a little, slump as it were.
Head, too, somewhat falls/ slumps forward, as your nose and eyes point more toward the ground.
BACK ROUNDING, is what we’ll call this BELLY IN/ SLUMP posture.
This is a mixture of breath and belly often used in yoga as deeply relaxing.
AND MAKE THIS A BREATH COUNTING MEDITATION
By counting the in and out breaths from one to six and starting over.
This seems like “a lot.”
It is with our attention.
It is far less in actuality than driving or even walking or getting dressed, but we have gotten our learning lost in the rush of life.
Now, this book, every moment for the rest of your life, you have breath and gravity to include in your attention, or not.
Interesting opportunity, eh?
Now, now is the time to practice the six breath tailbone shifting, spine shifting, back arch and round shifting combination.
You may well find this EXTREMELY RELAXING.
And we have to do it to find out.
So, let’s . Now, now, let’s do it and see what happens.
Maybe jot a few notes in this big, beautiful empty page.
Or, go chat with your mate about this, if you have one.
Or take a walk and enjoy the fullness of a spine and gravity and breathing. They will definitely be with you on your walk.
Enjoy your day.