Lesson 3 – Sensing and Feeling

1.Remove your shoes and socks and sit comfortably near the edge of your straight chair.

Begin by feeling your feet on the floor as before. Get a sense of the bones of your feet on the floor and how they fit the floor. And in reverse now…how does the floor fit your feet? Find another way to build the picture this time – do both feet weigh the same against the floor….would a piece of paper fit the same distance under both feet……..if you placed a coin on the top of both feet, which one would press more into the ground…..which ankle is further forward…..which ankle joint is bigger?

We’ll begin with your LEFT FOOT.

1. Take a deep breath in and with your LEFT FOOT – tap your heel 3 times as you breath out: tap – tap – tap. Notice and feel the bones of your foot as it hits the floor. Repeat this movement 3 times on your out breath.

2. Now, on the out breath again – wiggle your LEFT KNEE over and back – wiggle – wiggle – wiggle. Notice the sensations on the flat of your foot change as you do this.

Do this wiggle movement 3 times altogether.

3. Slide your Left Foot forward and back on the floor 6 times – on an out breath.

SENSING & FEELING
Get a sense of both feet – how do they compare?
Get a sense of both legs – how do they compare?
Get a sense of your upper body – how do both sides compare?

What area in your body has changed the most….your lower back… your breathing…your neck & shoulders…hands..face.. legs…?

Are you aware, how much your fingers and toes have in common…how much your pinkie toe is the same as your little finger in size and shape compared to all your other fingers? Are you aware how similar your big toe and your thumb are….and even how similar your big toe is to your next toe…..and how your thumb is to your index finger. what about the middle toe and your middle finger? And while we’re here are you aware of the similarity n your fingers and toes have to your vertebrae….and how alike the whole structure of your cervical vertebrae is to your little fingers and toes…..and how your middle fingers and toes are like your thoracic vertebrae..and especially how your 5 lumbar vertebrae are to your big toes and thumbs.

YOUR RIGHT FOOT NOW
4. Take a deep breath in again and on your our breath, with your RIGHT FOOT – tap your heel 3 times: tap…tap…tap.

Again noticing and feeling how the bones of your foot hit the floor.

5. Now, on the out breath again, wiggle your RIGHT KNEE over and back.
Again noticing the sensations changing as your foot moves.

6. OK SENSING & FEELING AGAIN

Get a sense of both feet – how do they compare?
Get a sense of both legs – how do they compare?
Get a sense of your upper body – how do both sides compare?

Where in your body has changed the most?

7. Sit for a bit.

Lets  make this even simpler and easier. One leg feels larger than the other….try just to notice differences – not definitions or names. That means you can feel the sensations without naming them as larger, denser, smaller, wider. If you can do this for a moment or two or three, thats fantastic. Part of our brain loves to names and categorise these things that you notice.  We’re going below that – in search of a better quality awareness over the next few days.

 

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