Being,
Being in the world, Life, living, well, wellness, thriving, wellbeing,
experience, awareness, awareness of awareness, mindfulness, Feldenkrais, Milton
Erickson, Laceweb, ConFest, celebration, festivals
Written May 2015. Updated June 2015
(The Page has further development in
progress)
Experiencing
a Few Aware Moments Every Day
With Grace and Effortless Ease Becoming a Vibrant
Aware Flexible Integrated Wholesome Person
This link contains a growing series of daily experiences that may last a few minutes (currently 61).
Others have found these Experiences simple though profound. In short – they work!
This Laceweb Page is downloaded five times as much as the next highest page on the Laceweb Site.
Others' Experience in Evolving this Resource
You may like to repeat the experience a few times during the day.
ü Living is all about being
aware of being
ü Living is very much more
than ‘just existing; so many unaware people just exist
ü There is so much more to
life than existing
ü Living provides a daily
opportunity to experience some aspect of using our awareness
ü And some people are keeping
a daily journal of their experiences in Living
ü
Be very mindful of doing these experiences in safe
contexts
ü
As some of these experience may lead to deep
relaxation, take Steps To Become Fully Present before
resuming daily Activities
A sister page on Concentrating
contains a set of 5 awareness experiences.
The following experiences are best done VERY slowly with
Awareness – defined as ‘Noticing Very Small Differences’.
You’ll then start noticing differences that make the
difference.
Take your awareness to your feet and then in one slow breath through your nose while slowly tracking your awareness up through your legs to your pelvis and continuing this flow of awareness through your belly and chest up to your head…then on the slow out-breath through your nose…taking your awareness slowly back down your trunk to your hips and down to your feet…and repeat this cycle…… and now after a time letting go this experience and become aware of how you feel by roaming your awareness round your body for a time… and now rest.
Week One Sunday
Take your awareness to the tip of your nose now….and slowly breathing now through your nose gently….. and becoming aware of the air as it enters now slowly….. and now…..remain aware of your breath at the tip of your nose and continue this awareness as the air leaves your nose…… and the next time you’re breathing in…notice the temperature of the air as it is entering…..and then after a time notice how warm the air is on the way out…..and noticing more clearly now…cool on the way in…and warm on the way out.. and do this simple awareness experience for a relaxing time…..…… and now after a time letting go this experience and become aware of how you feel by roaming your awareness round your body for a time… and now rest.
Week One Monday
Take your awareness to your jaw….and become aware now of your lower jaw… and notice what happens as you relax your lower jaw…..letting that soften more now…..and have your lips come more apart with your mouth open now…. And take your awareness to your tongue….noticing where it was in your mouth…and have your tongue soften now…and settle in your lower jaw now….and have the tongue spread as it nestles in the lower jaw…and have the tip of the tongue lightly against the back of your lower jaw and take some time to be more aware now of growing relaxing occurring in your tongue and jaw…… and now after a time letting go this experience and become aware of how you feel by roaming your awareness round your body for a time… and now rest.
Week One Tuesday
Take your awareness to your tongue and sense where it is in your mouth right now….and experience having it soften more…and spread wider now….and have the tongue spread as it nestles in the lower jaw…and have the tip of the tongue lightly against the back of your lower gum…and move your awareness..now to the right side of your tongue….and now the left side…….and now discovering the tip of your tongue……now the right side of the tip of your tongue… now the left side of the tip of your tongue…and keep slowly switching between being aware of the right and left side of the tip of your tongue….and now after a time letting go this experience and become aware of how you feel by roaming your awareness round your body for a time… and now rest.
Week One Wednesday
Combine the Day Four experience with the Day Two experience.……and now after a time letting go this experience and become aware of how you feel by roaming your awareness round your body for a time… and now rest.
Week One Thursday
Take your awareness to your head and into the space behind your forehead…….now take your awareness outside of your body near your left temple…then take your awareness just outside your left temple region and as you take a slow breath in through your….slowly begin tracking your awareness from outside our body through your left temple as if breathing from outside your body directly into this space behind your forehead….and on the exhaling breath have your awareness move in an easy flow through your body like your awareness gently brushes through your body as you’re letting go now…and doing this many times…..slowly with increasing awareness……in through your left temple on the way in…and down through your body on the gentle exhaling breath…… and now after a time letting go this experience and become aware of how you feel by roaming your awareness round your body for a time… and now rest.
Week One Friday
Recall engaging in the Day Six experience and sense where in your body you would like increasing ease, stillness and calmness and the like ……and upon finding that space ….now take your awareness outside of your body near this space…then take your awareness just outside this space as you take a slow breath in through your nose….while tracking your awareness from outside our body directly into this space ….and on the exhaling breath have your awareness move in whatever direction away from this place…. as your awareness gently brushes through your body…. as you’re letting go now…and doing this many times…..slowly with increasing awareness……from outside through into this place and then away from this place on the gentle exhaling breath…..and then while continuing this…moving awareness into this place from outside and now as you begin breathing out…having your awareness spread in all directions in flowing outside of your body …… and now after a time letting go this experience and become aware of how you feel by roaming your awareness round your body for a time… and now rest.
Week Two Saturday
Take your awareness to the spot between your eyebrows and then take your awareness down the midline of your head…slowly…being aware of the midline between your eyes…and now…slowly down the midline of your nose…and now down the little dint in your upper lip and now have your awareness move between your two front teeth in your upper jaw…now the middle of the teeth in your lower jaw….and now slowly down the midline of your chin and down the midline of through throat….down the midline of your breastbone to the base of your breastbone…and then slowly return up the midline…and do that experience a few times…slowly down the mid line and up again….… and now after a time letting go this experience and become aware of how you feel by roaming your awareness round your body for a time… and now rest.
Week Two Sunday
Take your awareness to your mind and notice what’s happening inside your mind now..…just to notice ….what it’s doing right now……. And you mind may have thoughts tumbling…..it may be quiet….…just to notice…..if thoughts…….notice for a little……what speed of words?…..what pitch…….how high?......or low?.....and what volume..…just to notice…….and now be aware of deliberately counting in your mind……..in an undertone….without using your tongue or lips….. and slowly counting…….and listening for the silence between your thinking the numbers……...and as you’re counting…….increasing the length of the silence between the numbers…..and keeping on counting slowly…..and now having the counting taking place in your mind as a very quiet breathy whisper…..with silence between the numbers…..till you stop counting and…….experiencing the silence… and now after a time…..letting go this experience and becoming aware of how you feel by roaming your awareness round your body for a time… and now rest.
Week Two Monday
This time we can extend some of the things we did on Day Nine…..so….again taking your awareness to your mind… and begin noticing what’s happening inside your mind now..…just to notice….what it’s doing right now……and now begin to say your name in your mind….in an undertone….without using your tongue or lips…...and notice the pitch you are using as you say your own name….now raise the pitch you are using……have the pitch really high as you keep saying your name…..and as you are doing this……take your awareness to your throat now….what is happening down there….for many people….this using a high pitch in their mind sets up tightening and constricting in the throat…getting all choked up……so commencing thinking now with a very low pitch….and noticing the throat relaxing now……. and now be aware of deliberately counting in your mind as you did in Day Nine……..in an undertone….without using your tongue or lips….and slowly counting now with a very deep pitch…….and noticing your throat relaxing….listening for the silence between your thinking the numbers……...and as you’re counting…….increasing the length of the silence between the numbers….…..till you stop counting and…….experiencing the silence… and now after a time…..letting go this experience and becoming aware of how you’re feeling by roaming your awareness round your body for a time… and now rest.
Week Two Tuesday
This experience may help you slowdown very quickly and…become very comfortable…now….take a couple of deep breathes as you settle down and take your awareness to your toes…toes of your left foot….toes of your right foot….hands……buttocks…..nose…becoming aware of your tongue…….your knees…now very fast moving your awareness randomly around your body alternating between your left and right sides…..awareness of each of your fingers in turn…then again through your fingers…tip, nail….first joint…second joint…very fast through each finger of both hands….. then stop and listen to the things around you….noticing their distance…and their volume…and what manner of person or thing is making the sounds.. and now after a time……….a letting go this experience and becoming aware of how you’re feeling by roaming your awareness round your body for a time… and now rest.
Week Two Wednesday
Take your awareness to your tongue and sense where it is in your mouth right now….and experience having it soften more…and spread wider now….and have the tongue spread as it nestles in the lower jaw…and have the tip of the tongue lightly against the back of your lower gum…….and become very aware of your tongue now…….roaming your awareness all around your relaxing tongue……left side….all along the left side…then all of the left side of your tongue to the midline of your tongue…..and now across to the right side….all along the right side up to the midline…..now take your awareness to both sides of your tongue and back to the base of your tongue….very relaxed…..and now leaving your tongue like that….begin counting in your head up to ten….silently inside your mind without moving or engaging lips or tongue…and start with one count up to ten many times fast and loud and then stop and sense the silence……now after a time……….a letting go this experience and becoming aware of how you’re feeling by roaming your awareness round your body for a time… and now rest.
Week Two Thursday
Take your awareness to the whole left side of your torso down near your hip…….and on the next in-breath though your nose have a flow of awareness come in your side just above your hip….and have the awareness move and up across your torso till it meets the midline of your body…and as you continue the in-breath…have the awareness flow up your midline….right up into your head along the left side of the midline……and then reverse the flow of awareness on the out-breath…and do this a number of times….then take your awareness to the right hand side and repeat this experience on this side of your body a number of times….…now after a time……….a letting go this experience and becoming aware of how you’re feeling by roaming your awareness round your body for a time…and now rest.
Week Two Friday
Stand with natural elongation….feet comfortably apart….with hands down near your hips….and with weight evenly distributed on both feet…now shift your pelvis horizontally to the right…with the left heal rising to be standing on the ball of your left foot for balance……with your weight now mainly on your right foot…..and notice how you can lift the left leg above the ground a few millimetres…and place it down again…… and now staying in this position… take your awareness very deliberately outside of yourself and look intently at six things around you…noticing the direction…distance…and what manner of person or thing that you are looking at each time….and then pay particular interest and awareness of any sounds that are happening now……noting their direction…and distance…and what manner of person or thing is making that sound…….and then take your awareness inside…..and taking your awareness now to your feet…..and move your pelvis horizontally to the midline and come to standing on both feet evenly……and now becoming aware of how you’re feeling by roaming your awareness round your body for a time…and now rest.
Week Three Saturday
Stand with natural elongation….feet comfortably apart….with hands down near your hips….and with weight evenly distributed on both feet……and shift your pelvis horizontally through the midline and across to the left..…with the right heal rising to be standing on the ball of your right foot for balance……with your weight now mainly on your left foot…..and notice how you can lift the right leg above the ground a few millimetres…and place it down again……and now staying in this position…. take your awareness very deliberately inside your mind and recall now something that happened in the past that made you feel very good….and when that comes to mind….take some time to be back there again now……and begin recalling all those things……what you are seeing in your mind now and where you are…and what you are doing…and sensing how you feel in that other place now…and saying your farewells to that now…taking your awareness to your feet and move your pelvis horizontally to the midline and come to standing on both feet evenly……and now becoming aware of how you’re feeling by roaming your awareness round your body for a time…and now rest.
Week Three Sunday
Stand with natural elongation….feet comfortably apart….with hands down near your hips….and with weight evenly distributed on both feet… Recall yesterday’s experience and shift to having your weight on your right foot…and become very aware of things happening around you….now…shift to standing on your left foot…and go down a little….and cast your eyes down and to the right and access a memory……and very fast….come outside and elongate a little….and shift your weight to the right foot and your awareness outside and see and hear what is happening….as you check how you feel right now around your body…..now shift to the other side…with eyes down right and go down a little as you access a memory and be back there in that memory….and feel how you feel back there….and return to being on the other foot…….the right foot and focus outside…and now switch quickly between being standing with your weight on your left foot and access inside…..and standing with your weight on your right foot and access outside….so that you become very clear about the two ways of being……being inside and then outside……and after a number of fast switches….now come to standing on both feet evenly……and now becoming aware of how you’re feeling by roaming your awareness round your body for a time…and now rest.
Week Three Monday
Lie on your bed on your back with arms long down near your hips and with legs long and not crossed…..and take your awareness to the position of your feet on the bed and now become aware of your right heal and now….keeping your right leg straight with no bend in the knee.....do the work in your muscles to lift the whole leg so the heal comes off the bed only a few millimeters and then let that go and relax…..and then discover how to do all that work again to lift the right leg without lifting the heal off the bed….just to experience that…and then relax the right leg……now swap leg and do the same thing with the other leg a few times…..and now begin to lift alternate legs……. do all that work again to lift one leg and relax and let go….and do the same on the other leg and keep doing this for a time…..and then pause this…and then becoming aware of how you’re feeling by roaming your awareness round your body for a time…then rest….and now notice the position of your feet…..and they may be both dropped more to the sides with more relaxing in the legs…..
Week Three Tuesday
Find some stairs or a slight hill and when you are there……take your awareness around your body….getting a sense of how you feel in differing parts of your body…….noticing the experience of your breathing now…notice what moves as you breathe…and the quality of your breathing………..just to notice…and what it’s like inside your head………..just to notice…and what it’s like in your throat….and chest….…..just to notice…and the sensation around your heart…..what that is like…..and now down into your belly region…..just to notice….and now go for a walk up or down the stairs or hill for a way…say one flight of stairs or a comparable distance on a hill……and pause…..and track your awareness noticing any subtle differences to what you recall now of the starting experiences….…..just to notice……and now return to where you started and again… take your awareness around your body….getting a sense of how you feel in differing parts of your body now you’ve done this walking in gravity…….and repeat the experience of moving up and down……and now come to standing on both feet evenly……and now becoming aware of how you’re feeling by roaming your awareness round your body for a time…now rest.
Week Three Wednesday
Become aware of your awareness and this time... take your awareness around your body….getting a sense of how you feel in differing parts of your body…….noticing the experience of your breathing now…notice what moves as you breathe…and the quality of your breathing………..just to notice…and what it’s like inside your head………..just to notice…and what it’s like in your throat….and chest….…..just to notice…and the sensation around your heart…..what that is like…..and now down into your belly region…..just to notice….and now you can be experiencing something very different.....begin shifting your awareness very quickly.......and alternate rapidly in seeing three things.....now hearing three things....and now feeling three parts of your body...and now keep rotating though this cycle for about 5 minutes......and then give that up......and recall some prior pleasant experience by seeing hearing and feeling everything that is happening in the recalled experience...and now re-orientate to being in your body right now……and becoming aware of how you’re feeling by roaming your awareness round your body for a time…now rest.
Week Three Thursday
Become aware of your awareness and this time... take your awareness around your body for a time....and now cross your arms and lightly wrap your arms around your chest.......and hug yourself.......positioning your fingers on the sides of your ribs....and becoming more aware of what moves as you continue breathing now......just to notice....and continue doing that with awareness now......and now noticing what you can do to have the ribs become wider apart as you breathe now for a while......and now pause your breathing for a little....and discover how you can have your ribs become wider apart and close again a number of times while you are not breathing.....and take a few slow breaths...and pause your breathing then discover how the diaphragm and tummy muscles may be used to help the ribs come apart...and do this a few times.... ....and take a few slow breaths...and pause your breathing then discover how you can use the muscles between your ribs to have the ribs come apart....and now take your arms away from your body and breathe quietly as you notice again what moves as you are breathing......now after a time……….a letting go this experience and becoming aware of how you’re feeling by roaming your awareness round your body for a time…and now rest.
Week Three Friday
Walk with awareness for a little….and now sit up straight in a dining room type chair with your back supported and your arms positioned so that your hands are placed softly on your belly with your fingers lightly spread…….and feel your belly as you are breathing……and then take your awareness to your right leg…to your right foot…..and now your right thigh…and now being aware of your right knee…..and now discovering how to keep your tummy muscles completely relaxed now….as you begin to raise the right knee to have your foot come off the knee…..and if your tummy muscles tense up put the knee and foot down…..have the tummy soften….and repeat the process…..after some or perhaps many attempts at this you’ll find that your knee will rise with your tummy muscles remaining very relaxed……and then you can lower your right knee so that your foot returns to the ground…………and then take your awareness to your left leg and to your left foot…..and now your left thigh…and now repeat this process on the other side…and if you have learnt to raise your right knee with relaxed tummy muscles you’ll soon discover how to do this on the other side as well…….and once you have discovered how to do this you have connected with and engaged deep muscles that may support you in your various endeavours in life……and repeat this at later times if you want till you tap into awareness how to do this……now after a time……….letting go this experience and become aware of how you’re feeling by roaming your awareness round your body for a time…and now rest. Then walk with awareness and notice differences.
Week
Four Saturday
While moving……standing…..sitting…… or lying down….talk to yourself internally in your mind without involving your lips or tongue and talk with a very slow….soft……sleepy tone……..and be aware of the letter S each time you say S……and even choosing words containing the letter S and elongating the Sssssssss Sound……and become very aware of how thinking in this way makes you feel now……. and do that with your thoughts getting softer and slower….and then after a time……….letting go this experience and become aware of how you’re feeling by roaming your awareness round your body for a time…and now rest.
Week
Four Sunday
Take your awareness around your body slowly and now move your awareness to the skin on the back surface of your body….become aware of the back of your heals…and now being aware of the back surface of both of your calves….behind your knees….and slowly up the back of both thighs….and over your buttocks and up your back now …….up over the back of your neck….and back of your head….and now slowly again right down the skin on the back surface of your body…..and now become aware of the space at the back of you….and discover how you can move your awareness around in this space behind you for a time……moving in different directions and distances…..and leaving that…now begin to talk to yourself in your mind without involving your tongue and lips....and imagine your voice coming from further and further behind you (up to 2 metres) and getting softer and softer till you can just imagine hearing it….and then after a time……….letting go this experience and become aware of how you’re feeling by roaming your awareness round your body for a time…and now rest.
Week Four Monday
While standing….sitting….or lying
down……become aware of your right shoulder…..feeling what it’s like inside your
right shoulder now……..and slowly raise your shoulder up towards your right
ear….discovering how it feels to do that now……and bring your right shoulder
down again….and do that slowly a few times….now soften all around your
shoulders …….being aware of the space inside your right shoulder….and now raise
your right arm in front of your chest with the right arm straight……and now
involve your right shoulder in doing some mini reaches with your right arm
feeling your outstretched fingers moving away from your chest …..and releasing
these mini reaches each time……just to notice how your shoulder may become more
involved in both the reach and the return….and now discover how to let all of
that shoulder go very relaxed as you slowly reach further and further with the
right arm and fingers just to discover
how far you can reach with no effort at all………and then slowly bringing back the
right arm from that reach….keeping it straight….and discover how far your
shoulder can go straight back taking your right arm with it……and do this lazy
reaching and returning many times effortlessly….and take a brief break if you
need to……and do a little more….and now pause and give your right arm and
shoulder a shake and rest for a time….…and letting go this experience and become aware of how you’re feeling
by roaming your awareness round your body for a time…and now rest.
Week Four Tuesday
While standing….sitting….or lying
down……recall yesterdays experience and imagine doing all of that moving of your
right shoulder as you imagine the feeling of reaching with your right ……and now
becoming aware of your left shoulder…..feeling what it’s like inside your left
shoulder……..and slowly raise your left shoulder up towards your left
ear….discovering how it feels to do that now……and bring your left shoulder down
again….and do that slowly a few times….now soften all around your shoulders
…….and now being aware of the space inside your left shoulder….and now raise
your left arm in front of your chest with the left arm straight……and now
involve your left shoulder in doing some mini reaches with your left
arm…….feeling your outstretched fingers moving away from your chest …..and
releasing these mini reaches each time……just to notice how your left shoulder
may become more involved in both the reach and the return….and now discover how
to let all of that shoulder go very relaxed as you slowly reach further and
further with the left arm and fingers
just to discover how far you can reach with no effort at all………and then slowly
bringing back the left arm from that reach….keeping it straight….and discover
how far your shoulder can go straight back taking your left arm with it……and do
this lazy reaching and returning many times effortlessly….and take a brief
break if you need to……and do a little more….and now pause and give your left
arm and shoulder a shake and rest for a time….…and letting go this experience and become aware of how you’re feeling
by roaming your awareness round your body for a time…and now rest.
Week Four Wednesday
Recall the experiences of the last two days
now....how you experienced involving your shoulders in reaching with your arms
...and now raise both arms comfortably close together and outstretched in front
of you……and now soften all around your shoulders and become aware of your
shoulders…….being aware of the space inside your shoulders….and keeping your
arms straight……begin very easy light random reaches with your arms....sometime
one arm seeing how the fingers can reach way beyond the fingers of the other
hand....and then alternate...one arm coming forward as the other goes back for
a time....then changing to have both arms going forward together and returning
together....just to notice how the shoulders may become more involved in this
moving......and after a time you may begin to notice how the reaching arms may
involve the letting go of back muscles even way down to your waist......and
taking a rest when you need to....and experience this moving for a time... .…and letting go this experience and become
aware of how you’re feeling by roaming your awareness round your body for a
time…and now rest.
Week Four Thursday
Lie down with legs
long….not crossed…with your arms long down beside your hips ……..and check out
the pattern of contact that the back surface of your body is making with the
floor or bed…..and take the time to do this….roaming your awareness
around…..and now taking your awareness to all the parts of the back surface of
your body that are not in contact…..till you get a sense of how much of the
back surface is not in contact…….and now taking your awareness to all of the
back surface that is in
contact…..just to notice……and now with awareness commence very very slow lazy movement of your arms and legs having your
body maximally supported on the bed or floor….and be very slow and lazy with
these movements….and very aware of small movements……and after a time…..move to
having your arms long with legs long as you were at the start…and rest
fully………and when you’re ready…..recheck the contact the back surface is making
and notice the differences and letting go this
experience and become aware of how you’re feeling by roaming your awareness
round your body for a time…and now rest.
Week Four Friday
Become aware of your nose and very slowly with
awareness....effortlessly turn your head around to the right...and become aware
of your nose rotating horizontally around to the right very
effortlessly......and then very slowly with awareness...begin rotating your
nose all the way past the midline and around to the left.......and do this many
times very slowly......and notice the nature of the turning....does it stop and
start .........or are you discovering your head gliding very
gracefully......and as you are continuing this simple movement....become aware
of your eyes gliding around as you’re turning your head........and after a time
when you get all the way round......have your eyes start the turn slightly
ahead of your head so that the eyes lead the movement and the head follows....and
be aware to keep breathing as you do this.....and after a time......letting go this experience and become aware of how you’re
feeling by roaming your awareness round your body for a time…and now rest.
Week Five Saturday
Shut your
right eye and very lightly place the first finger of your right hand on your
right upper eyelid and move your right eye so you can feel the eye moving under
the eyelid......now imagine an infinity symbol ∞ and commence moving your
right eye around in the shape of this symbol....doing this many times with
awareness for a few minutes....and after a time....reverse the direction that
your eye is going around this symbol....and now take a pause and take your
finger way and have a look around to feel what moving your right eye around
feels like now........and do you notice a difference between the feel and
quality of movement in your eyes......just to notice.....that the eye you moved
with awareness is different now?.......and now repeat the experience with your
left first finger on the upper eyelid of your left eye....and after a time
reverse the movement..........and pause...take your
left finger off and letting go this experience....and become aware of how
you’re feeling while roaming both of your eyes around.....then pause and take
your awareness round your body for a time…and now rest.
Week Five
Sunday
Standing on the spot and begin lifting one leg as if walking by bending
the knee and then put the leg down and lift the other one....and continue this
lifting of alternate legs one after the other slowly.......and as you lift each
leg...... say in your mind..... ‘up’...... and continue this as you are
alternating the raising of your knees.... each time you raise a knee say ‘up’
in your mind.....and after a time begin actual walking.......and being very
aware of the foot...knee....and leg that is uplifting.......and continue saying
in your mind....’up’.....each time you raise one of your legs......and doing
this for a time.......and now swap your awareness to the foot that is going
down....and accompany each descending foot with a.....‘down’......so that you
have the awareness of walking with a ....’down’......’down’....’down’ in your
mind.....and then switch to the rising
leg....with....’up’....’up’.....’up’....and check your awareness and the feel
of these ways now......which awareness is the lighter....which one has the
uplifting feel to it.......the down beat of the soldiers...or the upbeat of the
waltz..... ....then pause and take your awareness round
your body for a time…and now rest.
Week Five
Monday
Sit on a chair with both feet on the ground out in front
of you with your back upright supported by the chair......and have your feet
evenly spaced....a comfortable distance a part.......and now....be aware of
your feet on the floor....taking your awareness to your left foot....and now to
your right foot.......and then take your awareness to your buttocks sitting on
the chair and become aware of the weight on your buttocks on the
chair.......and now having a growing sense of awareness of where your buttocks
are in space......and then take your awareness of each buttock in a straight
line to your respective feet down on the ground in front of you....and going
back and forth between feet and buttocks along that line in space...between
feet and buttocks....and getting now a clear sense of where your feet are in
relation with your buttocks.......and now taking your awareness from the base
of your spine now....up through the mass of your upper body and through your
neck and into the mass of your skull....and down through the mass to your
buttocks again......and now move your awareness around your body and gain a
sense of where your centre of gravity is in space......and it may be somewhere
inside your midriff or up behind the base of your breast bone...... just to
notice......and now start to stand up......and pause and go down again...and do
that a few times to sense how you stand up and do that a few times...then pause and take your awareness round your body for a time…and
now rest.
Week Five
Tuesday
Repeat yesterday’s experience by sitting on a chair
with both feet on the ground out in front of you with your back upright
supported by the chair......and have your feet evenly spaced....a comfortable
distance a part.......and now....be aware of your feet on the floor....and take
your awareness to your left foot....and now to your right foot.......and then
take your awareness to your buttocks sitting on the chair and become aware of
the weight on your buttocks on the chair.......and now having a growing sense
of awareness of where your buttocks are in space......and then again take your
awareness of each buttock in a straight line to your respective feet down on
the ground in front of you....and going back and forth between feet and
buttocks along that line in space...between feet and buttocks....and getting
now a clear sense of where your feet are in relation with your
buttocks.......and now again sense where your centre of gravity is in
space......just to notice......and now shift both of your feet underneath the
chair a comfortable distance a part.........and take the mid-point of your
chest in a forward and downward arch to bring your centre of gravity right
above a mid-point between your feet and use the strength in your thighs to
easily come to standing.....and pause....and go down the way you stood up just
then .....and do this a number of times....sitting and
standing....then pause and take your awareness round
your body for a time…and now rest.
Week Five Wednesday
This experience may
differ if your are standing...sitting...or lying down...become aware of your
awareness and this time... take your awareness around your body….getting a sense of
how you feel in differing parts of your body…….and take your awareness down to
your feet right now.......and enter now......as if entering into a
room....enter inside your left foot....inside your toes..... and into the left
heal....and then pass your awareness from your left heal through to your left
toes....then move across to your right foot......and do the same thing....aware
of toes...then back through your foot to your right heal and back to your
toes....then pause.......and now across to the left foot again....and pass your
awareness up through your left ankle and up into your left calf....and again
move your awareness around inside this calf.......and then shift your awareness
across to the right calf.......and move your awareness around inside
there......and now shift your awareness back across to the left
calf....becoming more aware of this space....just to notice....and now
alternate between being aware of inside of one calf...then the other....are
they the same or can you notice differences?.......now being in the left calf
and go up through the left knee into the left thigh and be aware of this space
now....roaming your awareness around in there....and now go across into the
right thigh and do the same......and now cross back to the left thigh...and
back to the right....noticing any differences and now take your awareness back
down to both feet and begin with the space in all toes....move through the
inner space through both feet...through both ankles...up through both
calves.......through both knees into both thighs and down again.... ....then
pause and take your awareness round your body for a time…and now rest..
Week Five Thursday
This experience
follows on from yesterday and again it may differ if your are
standing...sitting...or lying down...become aware of your awareness and now take your awareness
down to both feet and begin with the space in all toes....move through the
inner space in both feet........through both ankles........up through both
calves.......through both knees into both thighs and and
now enter up into your pelvis and starting on the left.....take your awareness
over the front of inside your own pelvis...across over onto the right side then
slow take your awareness around the back of your pelvis until you are back
where you started and now noticing what that space is like in there...roam around
inside your own pelvis....sensing...is it light
......heavy....hard....soft.....and some may be able to sense what colour it is
in there.......just to notice....now...move up higher and explore the space
inside you .......below your rib cage...and again...roam around inside there
and notice what that space is like......now up into your chest....and move your
awareness all around your heart....and now enter right inside your own heart
and moving your awareness around in there.......to get a sense of how this
feels right now..... and then move out to enter your left lung and explore this
space now....and now moving across into you right lung........and now enter
both lungs and on an exhaling breath....take a flow of awareness down both
sides of your body to both your feet.......then pause
and take your awareness round your body for a time…and now rest..
Week Five
Friday
While standing or
sitting........become aware of both of your hands........and now taking your
awareness to your belly......just to notice.......and now taking your awareness
to your lower jaw.......again....just to notice......and now move your
awareness again to both of your hands and let go of any tensing......becoming
very relaxed in both hands......feeling that relaxing spreading through both
hands and leaving them relaxing.....moving your awareness to your belly and
using your muscles to have your belly move away from your spine.....and now
breathe into this space......and relax the belly as you’re breathing out
now....and doing this a few times so that you sense a growing relaxing in hands
and belly......and now moving your awareness to your lower jaw and relaxing
your tongue...having it spreading as it lies easily in a relaxing lower
jaw......and the relaxing of your lower jaw may now be spreading to your throat
.....and noticing now how you feel have all three aspects increasing now in
being very relaxed......hands......jaw....and belly....... and keeping these
three aspects very relaxed.......pretend to be very angry to a spot on
the ground in front of you........keeping
tongue.......throat...hands....jaw..... and belly very
relaxed.....and you may end up laughing at your pathetic attempt at
anger........for if you keep these parts relaxed it is very difficult to access
anger...then pause...... and take your awareness round your body for a
time…and now rest......
Week Six
Saturday
While sitting with your back
supported become aware of your head sitting on the top of your spine and
respecting and caring for yourself.....notice where your nose is in
space....and without tilting your head up or down.....discover how to involve
your spine very gently to extend your head up and then to come back down again
little below where you started......and do this easy movement very slowly with
awareness.....and notice how the ribs may become involved.......and also the
shoulders may come higher without involving shoulder muscles.......and now
involving awareness of breathing.......breathing in as you are rising......and
staying higher as you’re breathing out......and doing this for a little
time....and now rotating your nose to the left a little way......and then
around to the right a little a few times... and come to centre........and now pause...... and take your awareness round your body for a time…and
now rest......(and now you may
repeat this simple process)....just to notice what a little gentle elongating
does to your sense of wellbeing and lightness.......
Week Six Sunday
Stand and recall yesterdays
experience of sitting and gentle raising and lowering your head....and as you
are recalling yesterday’s experience......image doing that experience for a
time......and now leaving that memory and begin replicating yesterday’s
experience while standing......becoming aware of your head sitting on the top
of your spine now....and respecting and caring for yourself.....notice where
your nose is in space....and without tilting your head up or down.....discover
how to involve your spine very gently to extend your head up and then to come
back down again a little below where you started ......and doing this easy
movement now very slowly with awareness.....and notice how your ribs may become
involved .......and without involving shoulder muscles your shoulders may be
coming higher.......and now involving awareness of breathing.......breathing in
as you are rising......and staying higher as you’re breathing out......and
doing this for a little time....and now rotating your nose to the left a little
way......and then around to the right a little a few times... and come to
centre........and now pause...... and take your
awareness round your body for a time…and now pause.....(and now you may repeat this simple process)....just
to notice what a little gentle elongating does to your sense of wellbeing and
lightness.......and when you are ready...and maintaining gently elongating...go
for a little walk with awareness of maintaining gentle elongating as you
walk.....
Week Six Monday
Stand and recall the last
two days experience.....firstly of sitting and gentle raising and lowering your
head....recalling this experience now......image doing this experience for a
time......and then shifting memory to yesterday where you were standing
......and becoming aware of your head sitting on the top of your spine
now....and respecting and caring for yourself.....now actually notice where
your nose is in space....and without tilting your head up or down.....discover
how to involve your spine very gently to extend your head up and then to come
back down again a little below where you started ......and doing this easy
movement now very slowly with awareness.....and notice how your ribs may become
involved .......and without involving shoulder muscles....your shoulders may be
coming higher.......and now involving awareness of breathing.......breathing in
as you are rising......and staying higher as you’re breathing out......and
doing this for a little time....and now rotating your nose to the left a little
way......and then around to the right a little a few times... and come to
centre........and now pause...... and take your
awareness to the base of your spine....and now to the top of your spine....and
very gently...without hurting yourself just compress your vertebrae a tiny
bit....like you are pulling your head in........and notice....are you
breathing?......and how energised do you feel?.....and how heavy do you
feel?....just to notice.....and now with awareness give that up and on the
in-breath....gently lengthen as you have been doing...to notice the difference to notice what a little gentle
elongating does to your sense of wellbeing and lightness.......and repeat this
compressing and extending very slowly....to notice the difference between the
two ways of being...and when you are ready...and maintaining gently
elongating...go for a little walk with awareness of maintaining gentle elongating
as you walk.....
Week
Six Tuesday
Stand and flow your awareness around your body.........now
extend your left foot forward and experience aligning your left knee a little
to the right and do a slow lean
forward over your left foot. .....notice how the energy only drives through the
left big toe and the left foot seems weak.......doing this a few times......and
now extend your left foot forward again.....and this time experience aligning
your left knee a little to the left.....and
do a slow lean forward over your left
foot. ......and now notice how the energy drives only through the smaller toes of the left foot and that foot feels even weaker.......and now
move back again and align your left knee in the centre and experience the
strong left foot with the drive going through all of your toes of
your left foot.....now swaps sides....and extend your right foot forward and
experience aligning your right knee a little to the left and do a slow lean forward over your right foot. .....notice
how the energy only drives through the right big toe and the right foot seems
weak.......doing this a few times......and now extend your right foot forward
again.....and this time experience aligning your right knee a little to the right....and do a slow lean forward over
your right foot. ......and now notice how the energy drives only through
the smaller toes of the right foot and that foot feels even weaker.......and now move back again and align your
right knee in the centre and experience the strong right foot with the drive going through all
of your toes of your right foot....and now again with awareness of
awareness.......begin walking experiencing driving off strong feet
Week
Six Wednesday
As you move around today.....become
aware of sparkle.......there are many things that sparkle....especially small
spots on edges.....the way light hits things....water....bits of cars...the
sparkle in some people’s eyes....and become aware of how you feel after
noticing lots of sparkle......becoming more of a connoisseur of your own subtle
shifts in ways of being.......
Week
Six Thursday
As you move around today.....become
aware of the sounds of birds
Week
Six Friday
With this you may want to
set an alarm to signal a certain length of time as you may become very
relaxed....and do this in safe contexts......for example...never do while
driving a car....so while standing or sitting or lying down becoming now aware
of your awareness....and now have it moving around inside your
body......alternating between the same spots on either side of your
body....left thumb....right thumb......left foot....right foot....and keep
doing this attending to different parts now for a time......and after a
while....taking awareness outside of the body.....and quite quickly look at a specific little bit of three
differing things nearby...now quickly hear
three things......now quickly become aware of three parts of your body and keep rotating through these three sets
of three differing kinds of attending for a time..... quickly
looking at a specific little bit of
three differing things...then quickly hear
three things......then quickly become
aware of three differing parts of
your body and now .. pause...... and take your
awareness slowly round your body for a time…and now rest......and notice how you may become
very very relaxed....
Week
Seven Saturday
Again you may want to set
an alarm to signal a certain length of time as you may become very
relaxed....and do this in safe contexts......for example...never do while
driving a car....so this time we repeat yesterdays experience attending to more
of what is happening...so....taking your mind back and recalling yesterdays
experience for a time.....and now reorienting to the present.....while standing
or sitting or lying down becoming now aware of your awareness....and now have
it moving around inside your body......alternating between the same spots on
either side of your body....left thumb....right thumb......left foot....right
foot....and keep doing this attending to different parts now for a
time......and after a while....taking awareness outside of the body.....and
quite quickly look at a specific
little bit of three differing things nearby...noticing the distance and
direction where they are.....now quickly hear
three things...and again noticing the distance and direction where they
are......now quickly become aware of the locality of three parts of your body ......noticing where they are in space
relative to each other.....and keep rotating through these three sets of
three differing kinds of attending for a time..... quickly looking at a specific little bit of three differing things....
noticing the distance and direction where they are...then quickly hear three things......again noticing
the distance and direction where they are ........then quickly become aware of the location in space of three
differing parts of your body and now .. pause...... and
take your awareness slowly round your body for a time…and now rest......and notice how you may become
very very relaxed....
Week
Seven Sunday
At times we may need to become
more alert.........for example.....increasing our general level of arousal
after we wake up...the linking this with the possibility of arousal
flexibility.....having ways we can raise...lower...or maintain our level of
arousal depending on the context...so...when you have the opportunity take your
awareness to your face and then splash your face with cool water a number of
times.....and then pat dry with a towel and notice the difference........and
then place a facecloth under warm water and rinse out and immediately place the
warm cloth on your face for a time...and take the cloth away and become aware
of how your face feels now and remember that feeling...so that you may recall
this feeling and access it again during the day and night.... and now....pause..... and take your awareness slowly
round your body for a time…and now notice how you may be energised AND relaxed.......
Week
Seven Monday
Following on yesterdays
experience.....on becoming more alert.........to increase our general level of
arousal......so....the possibility of arousal flexibility.....and take your
awareness to your face and recall that experience of splashing your face with cool water a number
of times.....and then patting it dry with a towel and noticing the
difference........and now recall placing the warm cloth on your face for a
time...and now taking your awareness to your arms now...and make sure there is
space in front of you....bring both hands to your breast bone.....and now fling
your arms out in front of you as you extend your fingers...and do this a number
of times...and give that up....and pause......and now
take your awareness round your body for
a time sensing how you feel now…and now notice how you feel now......
Week
Seven Tuesday
In a comfortable place kneel or perhaps bend over say a table while supporting yourself with both of your hands so that you can......have your face hanging straight down to the ground.....and take your awareness to the flesh on your face as it responds to gravity....feeling the whole face becoming very relaxed.......and your face will begin to have perhaps a very different feeling now as you.....remain with your face hanging down under gravity....... experiencing now..... giving your face a complete rest for a time.... and after a while giving that up....and pause......and come to standing and feel how your face feels right now.......and take a walk with your new face.......
Week
Seven Wednesday
This experience may enable you to become very relaxed in the face and jaw……and as you go about your life….and now as you’re doing this you may start to have increasing awareness of parts of your body….allowing that to happen………...roaming around your body……….as your awareness………..now moves like a spotlight around your body..….…..hands …….feet..…….jaw………..and it may well be that your noticing your jaw more now….and your lips….your tongue….as you explore your tongue now……noticing where it is in your mouth right now…..as your getting an increasing sense of the quality of the feeling in your tongue…and now….you can make any changes that you may like that makes your tongue more at ease now…. and you may find that you discover how to do this……..good….as you take your awareness to the back of your throat………and now to the tip of your nose…..…and breathing now through your nose….as you become more aware of the air moving in…….and now out……..effortlessly..…and now perhaps…..holding your awareness at the tip of your tongue………and now to the tip of your nose…….and noticing now more clearly……....the difference in temperature of the air at the tip of your nose……...as your breathing in…....…and out…..more slowly now………..and do you notice that it’s cool on the way in……..and warm on the way out?….and keep doing this for a while……..as you can become more aware of the increasing sense of relaxing in the lower jaw now……...spreading now to other parts of the lower parts of your face……and jaw…….and noticing that increasing relaxing occurring now……..and then after a time……….letting go this experience and.......becoming aware of how you’re feeling now.....by roaming your awareness round your body for a time…and now rest.
Week Seven Thursday
As this experience follows on from yesterday’s….you may bring that to mind now……recalling the relaxing of your face and jaw……that awareness that you had that enable you to…….become more relaxed in the face and jaw…….…and now becoming present now……and letting go again of the back of your tongue now……..even more now as you…….experience the pattern of contact your body is making with parts of your surroundings…..becoming even more deeply relaxed now…….and allowing that relaxing to spread more now….and you can ……have a growing sense of satisfaction….and….pleasure in knowing that…….at any time you can…..use the increasing sense of relaxation in your jaw as……a spreading source of pleasurable relaxation….and…energy in all of the rest of your body….so that…..any time you do sense a clenching together of your teeth……or your tongue pressed against the roof of your mouth….or even the clenching together of your fingers……or your hands…these can be the signal for you to……check context…..and if this clenching is not useful in context…to let go….and experience the spreading sense of profound relaxing…..and even energy that is…….spreading even more now……without you having to do anything…as deeper parts of you….know how to do that….and taking all the time…..that you need…….to enjoy the spreading relaxation and awareness……..and then after a time……….letting go this experience and.......becoming aware of how you’re feeling now.....by roaming your awareness round your body for a time…and now rest.
Week Seven
Friday
As this experience follows on from the past two experiences…….you may bring these to mind now……..recalling the relaxing of your face and jaw……that awareness that you had that….. enables you to……become more relaxed in the face and jaw……..and now becoming present now……and letting go again of the back of your tongue now………even more now as you…..experience the pattern of contact your body is making with parts of your surroundings…..becoming even more deeply relaxed….and allowing that relaxing to…….spread more now….letting go the lower jaw as you……become very aware of the curve of your lower jaw now….slowly taking your awareness around that curve….slowly….around to one side…….and….now….back around to the other……….and sensing now the growing relaxing in the jaw……...to have that profound experience of deep relaxing spreading……...spreading even more deeply now….very good……...breathing even more slowly now..…..experiencing the jaw……...even more relaxed now…….taking all the time…..that you need to breathe very lightly now….. very good……...so that …….the spreading ease….extends more now through…….other parts of your body now….so that even the very idea of….becoming relaxed in your face and jaw will…..give off a deep relaxation that can….grow in all the parts of your face now…..becoming very light now in the face……and taking all the time to do this now and then after a time……….letting go this experience and.......becoming aware of how you’re feeling now.....by roaming your awareness round your body for a time…and now rest.
Week Eight Saturday
As this experience follows on
from the past three experiences…….you may bring these to mind now recalling the
relaxing of your face and jaw……and while you’re doing that you can………bring the
tip of your right thumb with the first finger of your right hand…and lightly
press the two of them together…….as you slow down even more now…..letting go
the pressing…..and at any time you’ll be able to use this finger thumb contact
as an anchor for you to….relax your jaw….even more now….as you fire off that
anchor by……pressing the right thumb in contact with the first finger of your
right hand again….feeling that as you….slow down even more……..relaxing……..that
jaw now…..in parts….even more…..as…..that begins to happen now………..and having
this relaxing spreading to both hands now……feeling the relaxing spreading in
the hands…and now taking awareness to your belly now and having that become
very relaxed now….enjoying the spreading relaxing in your jaw…hands and belly
now…….and taking all the time that you need to enjoy….the relaxation
that’s……...continuing to grow…..knowing……that you can come back as soon as you
wish….alive and energized……ready to go…..though taking all of the time that you
need……now……
Week Eight Sunday
At times we
may need to increase our levels of arousal and you can explore some ways of
moving…..body awareness and breathing…...to do that very easily…….so softening
your whole body begin doing some gentle very lazy stretching and lengthen of
your body now…..without any trying..…..and discovering how to do this
lengthening by letting go effortlessly…….and perhaps after a time…….begin doing
light easy moving……and after a time…..adding in light patting of your body with
your hands…….and bending your knees to lower your pelvis……and lift your knee
and gently place the foot flat on the ground in a flat foot stomp
and move around lightly….stomping quietly……and then use timed arm pumping as
you’re doing the flat foot stomp for a time…….and you may find your need for
air changing your manner of breathing……then after a time….come to standing
still and sense the top part of your body above your hips….and move your
awareness around in the top part of your body for a time…..sensing how light
you can become as you’re breathing is
changing now….….slowing down…..and then shifting awareness to your
feet….and legs….feeling how grounded they are right now….and now go for a walk
and sense how you feel right now…..
Week Eight Monday
This we may do
while walking….standing…..sitting….or lying down…..and continuing the theme of
increasing our levels of arousal…….you can……recall the last experience for a
time…how you were lazily stretching…..and lengthening…..and moving your body in
ways that may change your level of arousal…….just to recall doing that for a
time……..and now you can…….explore some ways of moving your breathing…...in ways
that may……increase your arousal and presence…..……breathe in now.....and while holding the breath....and coordinating your
muscles in your ribs....diaphragm and belly...... begin giving yourself an
internal massage by moving the air backwards and forwards between your belly
and chest....and doing that for a time....and notice the nature of this
movement.....is it flowing and graceful? Or is jerky and clunky.....just to
notice......and see if you can do it more slowly now with awareness as you may
notice that a more smooth flowing movement is beginning to emerge after a
time.... and then have a rest and breathe normally for a time....and now repeat
this simple experience a few times......and then rest and check how you feel.........
Week Eight Tuesday
While sitting or standing.......take your awareness around your
body….getting a sense of how you’re feel in differing parts of your body right
now…….just to notice.......and now take your awareness down to your feet right
now.......and sense........how tensed or
relaxed are your feet right now?.........just to notice.....and be very aware
as you let any tensing completely go now........noticing how that letting go
felt........and to increase awareness.......just tense your toes and let
go.......and continue this tensing and releasing for a time........and as
you’re doing this.......discovering how you can be having the balance of the
foot becoming very relaxed......and keep doing this for a time.....and now to
increase awareness of difference....very slowly with awareness.......take your
awareness to your left foot and very slowly with increasing awareness....sense
how you can tense your left foot....hold for a few moments and then very.....very......slowly.....be
letting go of that tension.....and for a time for learning at deeper
levels....continue this very slow left foot tensing....holding....then relaxing
so that you may become more connected to how you’re doing this......and is that
tensing happening in jumps.....feeling spasmic and
clunky....or can you discover how to have a very smooth glide in tensing the
foot.......and also having this slow..... smooth ......sliding feel to.....the
releasing as well...... and keeping doing this to notice small
differences......and doing this for a time now......and now switching and doing
this on the other side........with your right
foot....tensing.......holding........then releasing .......for learning in new
ways of being....and after a time....letting this go and sensing how you’re
feel right now.......and now.....moving your awareness around to sense what
it’s like inside of you....and making any changes that you’re feeling it would
be good to do right now.........and there’s a part of you that can prompt you
from time to time during waking hours...to become aware of your feet..... and.....check what is happening down there and letting
go.....for a change.......
Week Eight Wednesday
While
standing.........recall yesterday’s experience and now go down and check the
quality of the feeling in your feet and letting go more now of any remaining
tension in your both of your feet now......and move across so that you come to
having your weight on your left foot now......and if necessary......support
your balance with your left hand on a wall or tree or the like..... and
slightly raise your right knee.....and take your awareness now to your right
foot....and completely let go of your right foot....so that you have a growing
sense of lightness and emptiness inside of your right foot right now.....just
to notice what this feels like...and now very slowly...place your ‘empty’ right
foot on the ground....just to notice what this feels like....and do this
lifting...and placing of the right foot on the ground a number of times....and
now....swap sides and do the same thing...standing on the right foot....lifting
the left knee.....letting go to have the ‘empty’ foot...supporting yourself if
necessary with your right hand...and placing the ‘empty’ left foot on the
ground a number of times......and after a time...letting
go.....and.......recall in the past how you aligned your knee to have strong
feet with the drive going through all of your toes........align your knees now
and having strong empty feet......go for a brief walk with awareness of walking
with very relaxed feet.......
Week
Eight Thursday
This experience extends what you experienced back on Week Two Tuesday where you may recall sensing your awareness of your tongue and sense where it is in your mouth right now….and experience having it soften more…and spread wider now….and have the tongue spread as it nestles in the lower jaw…and now having the tip of the tongue lightly against the back of your lower gum…….and become very aware of your tongue now…….roaming your awareness all around your relaxing tongue……left side….all along the left side…then all of the left side of your tongue to the midline of your tongue…..and now across to the right side….all along the right side up to the midline…..now take your awareness to both sides of your tongue and back to the base of your tongue….very relaxed…..and now leaving your tongue like that….begin now counting in your head up to ten….silently inside your mind though in your mind have loud volume without moving or engaging lips or tongue…and start with the counting from one up to ten three times fast and loud and then stop and sense the silence……now after a time………with the fingers of your left hand lightly tap the back of your right hand as you are very aware of this silence in the mind....and when you are listening to someone talking for around 2 minutes...say on the radio.....tap the right hand with your left fingers and again.......access a silent mind while you attend and.......take in everything they are saying......and after two minutes...turn off the radio and recall everything that you heard........and you may add the silent mind to your attending and listening to others......
Week
Eight Friday
This experience
follows on from one you did back on week Five Thursday where you may recall
becoming aware of the inner space in differing parts of your body....and that
may come to mind now....and again today’s experience may differ if your are
standing ...sitting........or lying down...and this time we can experience
becoming aware of the relative position in space of all of the bones of the
lower part of our legs as you may become more aware now of your awareness
and......taking
your awareness down to both feet...... and begin sensing the bones of your left
foot....noticing where they are in space........the distance....the size....the
direction ....just to notice....and now go across to the right foot....and do
the same.....and now back to the left foot and trace the bones up through you
left ankle and up slowly through your lower leg...and up into your left
knee...and again sensing the bones there...and sensing the distance and
direction of a line from your left big toe up to your left knee...and now
across to your right knee...sensing all of this....and now taking your
awareness slowly down your right lower leg....and into the right ankle and now
down into the right foot....and noticing the line between the back of your right
heal bone to the end bone of your right foot....and now enter the bones of both
feet......and take a slow movement of awareness up the bones of both of your
lower legs to your knees and down again very slowly with increasing
awareness...and do this a number of times....then pause
and take your awareness round your body for a time…and now rest.
Week
Nine Saturday
This experience
follows on from yesterday where you’ll recall becoming aware of the position in
space of the bones of your lower legs and feet........and today’s experience
may again differ if your are standing ...sitting........or lying down...and
this time we can experience roaming your awareness around all of the bones of
the lower part of our legs noticing their position in space in relation to
other bones in your lower legs....perhaps moving your awareness from one side
of your body to the other side as your doing this....and after a time.....taking your awareness down
to both feet......checking whether they are relaxed... and now begin sensing
the bones of your feet....noticing where they are in space........the
distance....the size....the direction ....just to notice....and now come up
slowly with awareness through both ankles....and now very slowly through both
lower legs....and into the knees....sensing this and tracking your awareness
along a line between the centre of one knee across to the other....and now
having your awareness in your left knee....and begin now tracking your
awareness up your left thigh....slowly till you are up in your left hip
joint.....and now very slowly down again to the left knee and do this movement
up the left thigh bone to the left hip and down gain...then repeat this on the
other side.....and now...taking awareness to both knees....and now up the thigh
bones of both legs into both hip joints...and now slowly begin roaming
your awareness around your
pelvis.....discovering the contours......and doing that slowly with awareness.....then pause and take your awareness round your body for a time…and
now rest.
Week
Nine Sunday
This experience
follows on from yesterday where you’ll recall becoming aware of the position in
space of the bones of your feet....legs...and pelvis.....and you may become
aware of these parts now...roaming your awareness around all of the bones lower
parts of your body........ and this time we can experience roaming your
awareness around all of the bones of the upper part of your body...entering now
again into the pelvic bone.....tracing the contour....and now taking your
awareness to your tail bone...and slowly with awareness go up each vertebrae of
the long S shape of your spine......and now up into the skull....and begin now
tracing the shape of your skull.......perhaps the left temple area...and now
around the back and around the other side to the right temple...and now tracing
the space of the right eye socket....and the left eye socket....and now to the
curve of your upper jaw...around and back a number of times....and now down to
the lower jaw....tracing now the curve of the lower jar.......and doing that slowly
with awareness.....then pause and take your awareness
round your body for a time…and now rest.
Week
Nine Monday
This experience
follows on from yesterday where you’ll recall becoming aware of the position in
space of the bones of your spine and skull...and you may become aware of these
parts now...roaming your awareness around all of the bone of your
pelvis.....now tracking your awareness again up the long S curve of your
spine....and up into your skull...and doing this up and down moving of
awareness of the vertebrae of your spine for a time...just to notice.....and
now moving up your spine and entering now again into the bones of your skull
and roam your awareness around the form of your skull for a time...and now
taking your awareness to the bones of the spine at the base of your
skull....and down into your shoulder blades....and down into the rib cage and
roam your awareness around all of your
ribs.....left front ribs.....across to the right front ribs.......and around to
the right back ribs.....and now across to the left back ribs......notice their
form now....the whole of your ribs that forms the protective cage in your upper
torso.....and now notice what movement is occurring in your ribs as your
breathing now....just to notice......and doing that slowly with awareness.....then pause and take your awareness round your body for a time…and
now rest.
Week
Nine Tuesday
This experience
follows on from the last few days where you’ll recall becoming aware of the
position in space of the bones of your body....and it has links to the earlier
awareness experiencing of the inner spaces of your body.....and to that
experience of the skin of the back surface of your body.....and perhaps going
now to the skin on the back of your left heal and begin very slowly tracking
your awareness of the skin on the back of your left calf now....the back of your
left knee...and continue slowly up until you’re at the top of your left
thigh....and now cross across to the skin at the back of the top of your right
thigh...and slowly go down the back surface of your right thigh......down past
the back surface of your right knee and....down slowly along the back surface
of your right calf...to the back of your right heal.....and now...reverse that
flow......slowly up the skin on the back surface of your right leg...and when
you get to the top of the right thigh...across to the top of the left
thigh....and descend down the back surface to the left heal.....and now
becoming aware of the back of both heals...slowly taking your awareness now up
the back of both legs...and keep going over the skin of your buttocks....and slowly
with awareness...keep taking your awareness up the surface of your back....up
the back of your neck....the back of your head...and over the top of your
head...and all the way down your face now......and down the front surface of
your upper...then lower body......and doing that slowly with awareness.....then pause and take your awareness round your body for a time…and
now rest.
Week
Nine Wednesday
This experience
follows on from the last few days where you’ll recall becoming aware of the
position of the bones and skin of your body....and it has links to the earlier
awareness experiencing inner spaces of your body.....and you may be
standing...sitting or lying down.....and become aware of all of both of your
feet now....including the space inside your feet....the bones of both
feet......and the skin covering both of your feet....and take the time to
notice all of this......and we’ll be doing this awareness of inner space.... and bones...and skin very
slowly all the way up our body...so now....with awareness of all in your
feet..........now slowly passing though your ankles......and enter both your
calves...exploring inner space...bones...and skin...and taking your time to do
that....and now through knees and entering your thighs.....exploring inner
space...bones...and skin back and front...and taking your time to do
that....and now through into your pelvic region....and again exploring inner
space...bones...and skin all the way round...including everything......and now
up into your tummy area.....and doing the same.....and into your solar plexus
region and doing the same......and now into the chest cavity....and doing the
same..... exploring inner space...bones...and skin back and front...and now up
through your neck into your head.... ....and doing the same.....and now slowly
go down all the way to your feet...including both arms on the way down...and
when you’re finally back in your feet.... pause and
take your awareness round your body for a time…and now rest.
ü Splash face with cool water
ü Clap hands
ü Quickly extending both arms
while flinging open fingers
ü Look around to orient
yourself and hear what is going on
around you
ü Take a few big breaths and
let the air out through open mouth as if you have been running
ü Others?
THEMES
ü Awareness of Awareness
ü Changing States
ü Awareness of Awareness
ü Changing States
ü Relaxing
ü Awareness of Awareness
ü Changing States
ü Relaxing the jaw
ü Resolving Jaw Joint Issues
ü Better Sleeping and Resolving Teeth Grinding
ü More Energy During the Day
ü Awareness of Awareness
ü Changing States
ü Relaxing
Week One Wednesday
ü Awareness of Awareness
ü Changing States
ü Relaxing
ü More Energy During the Day
Week One Thursday
ü Awareness of Awareness
ü Stopping Headaches
ü Changing States
ü Relaxing
Week One Friday
ü Awareness of Awareness
ü Changing States
ü Relaxing
Week
Two Saturday
ü Awareness of Awareness
ü Balance Laterality & Integrity
ü Connecting the Left and Right Brain
ü Connecting the Left and Right Side of the body
ü Connecting Emotion (Heart) and Action (Liver)
ü More Energy During the Day
ü Quieting the Mind
ü Getting to Sleep
ü Lowering Arousal
ü Awareness of Awareness
ü Changing States
ü More Presence
ü Relaxing
ü Quieting the Mind
ü Getting to sleep
ü Lowering Arousal
ü Awareness of Awareness
ü Changing States
ü More Energy During the Day
ü Relaxing
ü Quieting my Mind
ü Getting to Sleep
ü Lowering Arousal
ü Awareness of Awareness
ü Changing States
ü Relaxing
ü Quieting My Mind
ü Getting to Sleep
ü Lowering Arousal
ü Awareness of Awareness
ü Changing States
ü More Energy During the Day
ü Relaxing
ü Awareness of Awareness
ü Balance Laterality & Integrity
ü Connecting the left and Right Brain
ü Connecting the Left and Right Side of the body
ü Connecting Emotion (Heart) and Action (Liver)
ü Awareness of Awareness
ü Balance Laterality & Integrity
ü Maintaining Outside Focus in all Senses
ü More Presence
ü Attending Listening & Remembering
ü More Energy During the Day
ü Awareness of Awareness
ü Balance Laterality & Integrity
ü Maintaining Inside Focus in All Senses
ü Contemplating and Mulling
ü Accessing Memories, Internal Resources & Creativity
ü Awareness of Awareness
ü Increasing Capacity to Remain in External Focus
ü Capacity to Be Aware of Inside & External Focus
ü Shifting Arousal as Appropriate to Context
ü Being Able to Shift Fast Between Inside and Outside Focus as Appropriate to Context
ü Awareness of Awareness
ü Letting Go of Leg Tension (Especially Abductors)
ü Lowering Sympathetic Nervous System Arousal
ü Whole of Body Relaxing
ü Going to Sleep
ü Awareness of Awareness
ü Lowering Sympathetic Nervous System Arousal
ü Whole of Body Relaxing
ü Refreshing
ü More Presence
ü Going to Sleep
ü Awareness of Awareness
ü Lowering Sympathetic Nervous System Arousal
ü Interrupt Habits for Increasing Flexibility
ü Connecting Senses
ü Awareness of Awareness
ü Increasing Breathing Functionality
ü Letting Go of Rib Muscle Tension
ü Awareness of Awareness
ü Better Use of Core Muscles
ü Body Alignment
ü Awareness of Awareness
ü Quieting the Mind
ü Getting to Seep
ü Lowering Arousal
ü Arousal Flexibility
ü Awareness of Awareness
ü Quieting the Mind
ü Getting to Sleep
ü Lowering Arousal
ü Arousal Flexibility
ü Awareness of Awareness
ü Relaxing the Shoulders
ü Awareness of Awareness
ü Relaxing the Shoulders
ü Awareness of Awareness
ü Relaxing the Shoulders
ü Shoulder Extending and
Graceful Mobility
ü Left Right Integrating
ü Awareness of Awareness
ü Full Body Relaxing
ü Increasing Grace and
Flexibility
ü Awareness of Awareness
ü Head and Eye movement
ü Increasing Grace and
Flexibility
ü Awareness of Awareness
ü Graceful Eye Movement
ü Eye Comfort
ü Excellent to do if one has
Eye Discomfort
ü Excellent to do if one has
Headaches, Eye Strain or Migraine
ü Awareness of Awareness
ü Lightness of Being
ü Spring in our Step
ü Dancing Through Life
ü Awareness of Awareness
ü Awareness of Sitting and
Standing
ü Exploring Procrastinating
& Getting Started
ü Awareness of Awareness
ü Awareness of Effortless
Sitting and Standing
ü Getting Going with Grace
and Ease
ü Awareness of Awareness
ü Awareness of Difference
ü Left Right Synchronicity
ü Awareness of Awareness
ü Awareness of Difference
ü Left Right Synchronicity
ü Moving with Grace and Ease
ü Awareness of Awareness
ü Interrupting Anger &
Violence
ü Remaining Centred when
Provoked
ü Calm and Alert in the
Presence of Danger
ü Awareness of Awareness
ü Discovering How to Rise Out
of Contracting
ü Moving out of Depressing
ü Moving from Sense of Being
Heavy to Being Light
ü Awareness of Awareness
ü Discovering New Ways of
Standing and Walking
ü Moving From Sense of Being
Heavy to Being Light
ü Awareness of Awareness
ü How to Rise Out of
Contracting
ü Moving Out of Depressing
ü Discovering New Ways of
Standing and Walking
ü Moving From Sense of Being
Heavy to Being Light
Week Six Tuesday
ü Awareness of Awareness
ü Walking with Strong Feet
ü Aligning the Knee when
Walking and Running
ü Awareness of Awareness
ü Awareness of Surroundings
ü Responding to Life’s Beauty
ü Becoming a Connoisseur of
Phenomena
ü Awareness of Awareness
ü Awareness of Surroundings
ü Responding to Life’s Beauty
ü Becoming a Connoisseur of
Phenomena
ü Awareness of Awareness
ü Increasing awareness of
Differing Senses
ü Awareness of Surroundings
ü Responding to Life’s Beauty
ü Becoming a connoisseur of
phenomena
ü Awareness of Awareness
ü Increasing Awareness of
Differing Senses
ü Increasing Awareness of Sub
Modes of Senses Such as Distance and Direction
ü Awareness of Surroundings
ü Responding to Life’s Beauty
ü Becoming a Connoisseur of
Phenomena
ü Awareness of Awareness
ü Awareness of Arousal
Level(s)
ü Increasing Arousal
Flexibility
ü Awareness of Awareness
ü Awareness of Arousal
Level(s)
ü Increasing Arousal
Flexibility
ü Awareness of Awareness
ü Resting and Relaxing the Face
ü Awareness of Awareness
ü Resting and Relaxing the
Face and Jaw
ü Relaxing the Tongue and
Throat
ü Letting go of Anger and
Resentment
ü Awareness of Awareness
ü Resting and Relaxing the Face and Jaw
ü Relaxing the Tongue and
Throat
ü Letting go of Anger and
Resentment
ü Generalising and Spreading
Relaxing
ü Recognising States as
Triggers for Choice and Action for State Change
ü Using Intentional
Auto-Suggesting
ü Awareness of Awareness
ü Resting and Relaxing the
Face and Jaw
ü Relaxing the Tongue and
Throat
ü Letting go of Anger and
Resentment
ü Generalising and Spreading
Relaxing
ü Recognising States as
Triggers for Choice, and Engaging Action for State Change
ü Using Intentional
Auto-Suggesting
ü Awareness of Awareness
ü Resting and Relaxing the Face and Jaw
ü Letting go of Anger and
Resentment
ü Generalising and Spreading
Relaxing
ü Recognising States as
Triggers for Choice, and Engaging Action for State Change
ü Using Intentional
Auto-Suggesting
ü Setting up and Using a
Relaxation Anchor
ü Being Less Reactive
ü Awareness of Awareness
ü Increasing Arousal and
Energy
ü Becoming Grounded
ü Increasing Flexibility and
Choice
ü Awareness of Awareness
ü Increasing Arousal and
Energy
ü Muscular Coordinating
ü Gently Internal Massaging
ü Relaxing the Feet
ü Increasing the Quality of
our Groundedness
ü Moving with Grace and Ease
ü Setting up Wellbeing Anchors
and Prompts
ü Awareness of Awareness
ü Relaxing the Feet
ü Walking with Grace and Ease
ü Awareness of Awareness
ü Quietening the Mind
ü Attending and Listening to
Others
ü Passing on Things Heard to
Memory
ü Setting up Quiet Mind
Anchor
ü Awareness of Awareness
ü Becoming Grounded
ü Setting up a Strong
Foundation
ü Better Responding to
Gravity
Week Nine Saturday
ü Awareness of Awareness
ü Becoming Grounded
ü Setting up a Strong
Foundation from our Pelvis down
ü Better Responding to
Gravity
ü Awareness of Awareness
ü Using Bones, Cartilage and Ligaments to Support Against Gravity
ü Preparing to Restore
Aerobic Capacity in Large Muscles
ü Better Responding to
Gravity
ü Restoring Life Energy and
Potential Energy
ü Awareness of Awareness
ü Using Bones, Cartilage and Ligaments to Support Against Gravity
ü Rib Mobility Supporting
Lung Expansion Aiding Aerobic Capacity in Large Muscles
ü Restoring Life Energy and
Potential Energy
ü Awareness of Awareness
ü Increasing Skin Tone and
Awareness
ü Awareness of Awareness
ü Increasing Kinaesthetic
Awareness
ü Increasing Grace and
Elegance
ü Increasing Flexibility and
Choice
DAILY
JOURNAL FEEDBACK
EXAMPLE ONE
Day 1
I was feeling rather
overwhelmed with life. I needed to deal with so many life tasks. Kids, work,
family! , my body felt tired and my head felt like cotton wool. I thought to
myself I need to do something to regain my equilibrium. So I decided to act and
put in place a feel good activity that would possibly assist me fall in ‘Love’
with all that I do, with life, instead of all that I do, ‘be it a drudgery!’ I
sat in the sunshine on my coffee break and spent only 5 minutes completing my
awareness activity. This is strange, I thought, I feel rather good!
Only after 5 minutes! Okay I thought, I feel I
am going to enjoy this ‘Living’ nurturing myself challenge.
Day 2
Process assisted me
become more aware of the stiffness and stuffiness in my body and head. I became
aware of my surroundings, everything slowed down and I became very in focus, my
breathing self regulated, slowed down and my foggy head cleared, I felt
grounded and light.....enjoying the process.
Day 3
Process clearing in my
body was very automatic.....as if my body new the cue and desired to be
relaxed, joyful and clear! I felt connected and in flow.....and by day 3, what
I considered to be overload was turning into gratitude; to be able to do all I
do with such ease and a relaxed, balanced disposition.
Day 4
I find I am doing the
processes more than once a day. In the morning in bed before
I get up, on the train coming home from work, whilst engaging with others.
My face relaxes, my smile is brighter, I am connecting to others more fully and
they notice. I am discovering parts of my body that hold tension and limit my
expression of being.
Day 5
Roaming around my body I
feel inner space, the fogginess is not there, the cotton wool feeling has gone.
My body feels strong. I did the process whilst I was working through my
personal training session this morning, whilst doing my push-ups! I felt
energised after my training session. As I embraced the day, I felt
gratitude for my new ability, to have an
awareness of how to release tension and stress with so little effort!
Tension and stress can be so debilitating if unchecked! The week could
have spiralled out of control, instead I have turned it around to have achieved
a great deal and have a great deal to be thankful for. Heading off to bed to
complete another very quick process and fall asleep very soundly!
You may have noticed that while
doing very simple awareness experiences, the Journal writer is reporting that
she is aware of having a wide range of transforms happening in her life. More of
these differing and very welcome transforms continue through her second week
Day 6
I practiced the process of simply
roaming around my body today. I noticed how easy it is to tense up! It’s
habitual and it doesn’t take much stimulus from the outside world or my inside
thoughts to create a state of tension.
Day 7
I practiced the process of roaming
around my body, shifting states from inside to outside. I noticed on the in breath
my mind and breath went straight to the tense areas and was soothed, as I
brushed the area with peace. Very nice process.
Day 8
I become aware now every day as soon as
I start to read my ‘living’ process, I find that my body starts to relax and I
take a very slow breath in. Mind chatter ceases, space frees up in my head and
body, stuffiness leaves the body and I have a greater sense of clarity and
flow.
Day 9
Today’s process was again very
interesting; I became aware just how easy it is to fill up my mind with random
daily thoughts that don’t seem to be going anywhere! ……just
junk. My mind is so easily filled up with all the daily stuff that I think needs to be
dealt with. Nothing I can do with those
thoughts; I can’t act on them, certainly not on the train, on the way home from
work, or driving a car, or cooking dinner for my boys. Most of the thoughts are unnecessary worry! And I become aware now
of the relationship these thoughts have with my body. I feel tense with these
thoughts going nowhere. Shifting my state to silence is delightful and my body
responds rapidly, as if acknowledging that it likes the peace and wants to be
in this state more often.
Day 10
I have had moments when I have wanted to
yell at my teens….when the dishes are not cleared….when homework is not
finished…..just to name a few. Interesting the awareness, ‘I yell inside my head!’ I don’t yell at
my kids or very seldom! However, I notice
I yell within my own mind quite often. Working through this process
made me aware of how my inner voice
affects the physiology of my body. Yes, my throat tenses up and my jaw
tightens. The process of speaking my name silently in my head in a high pitch voice made me tense
up! Very interesting awareness indeed! The opposite took place when I spoke my
name in a low soft tone, which was comforting and soothing…..my whole body
relaxed……very exciting insight. The words and tone I use (say outwardly)
certainly have an effect on my body. However, more poignantly, the unspoken
(inwardly) has far more potential to cause my body harm.
Day 11
My day was very delightful. The day ran
very smoothly. I practiced roaming around my body, even whilst I was teaching.
Today’s’ process assisted me become aware of the feeling of unevenness between
the left and right side of my body. I was very aware of how I was carrying more
weight on the right side of my body…..especially around my hips. The right side
felt clunky and tight. The left side was relaxed.
Day 12
Today I spent some time practicing
shifting my states. This is such a valuable tool! I have introduced the process
to my son who is going through High School and preparing for exams. This
process is a winner. I sense that being in a state of stress for long
periods of time is very harmful to my body.
Short periods of stress is not harmful; it can actually assist my body
be alert and prepare for a high demanding task or action. Once the high
demanding task is over, it’s beneficial to relax; however that has not always
been easy for me to do. Another awareness is that I will unknowingly stay in this
hyper state of arousal. This is another huge insight for me. Shifting states is
assisting me produce greater states of equilibrium and peace benefiting my body
and mind.
Day 13
Running around madly today from footy
match to clients to another footy match; I was really racing! The process today
was very profound. I became aware of just stopping and thinking about
what was actually going on in my mind, moment-to-moment. Becoming aware of this
state, the pitch the words, and the volume. There is a constant tumble of
thoughts streaming through my head. With such a crazy busy day, and it’s my day
off! I should be more relaxed shouldn’t I!? Practicing silent moments!
Could be a challenge for anyone…..it’s certainly a challenge for me with so
much living to do and so much distraction and noise around me. My body
responded wonderfully and enjoyed the silent moments that I created. I will
continue to practice this process. My body enjoys this process! Another
awareness…..my son was also very disappointed he lost his footy match today and
was very grumpy! Time to engage what I have learnt; I went straight into
roaming around my body for the tension. Found it and went in to changing by
shifting states. Worked a treat! Usually I would end up yelling in my mind and
become all tense and wound up grabbing a glass of wine. Not tonight! I shifted
to peace and found my son shifted with me. Very exciting! I had fun with younger son
tonight with the shifting states.... I actually went from grumpy tense to happy
light.....back and forth for about five minutes and it became fun and we
laughed! He
also became calm and stopped being grumpy…….and joyfully starting talking about
a good movie to watch….very profound awareness.…..I re-read the Flexibility
and Habit paper and the Detox
and Afternoon Tea story (page 288).......time for
some more breathing processes and falling soundly asleep.
This Journal writer has now being
reporting for two weeks. Notice that this Self-Help Experience is emerging as
the Self supporting the Emergence of an Enriched
Self.
Week 3 Saturday
This process has been very useful....for example....when I am in a group meeting and we are all standing around talking and topic of conversation comes up that is a little disturbing, I can quite literally, very quickly shift to peace and serenity just by focusing on the position of my body. No one even has to know I am feeling a little disturbed by the conversation, and I can continue to be very present and engage well in the conversation, whilst others become rattled!
Week 3 Sunday
This process has taught me that nothing is permanent! I can change my conscious state very quickly and this has a positive effect on my body.
Week 3 Monday
I noticed that my legs felt very relaxed after this exercise. Usually I will curl up in bed and contract my muscles as I go to sleep. I tend to have a lot of tension in my body when I go to bed. I realise now that tension must play a role in how quickly and soundly I go to sleep of a night. One night this week I awoke at 3 pm and could not get back to sleep. I did this process and a shifting state process and found I was back asleep very quickly.
Week 3 Tuesday
Why do I hold my breath when I walk upstairs? This was a very interesting process. All my energy is in my upper body. I am not utilising my energy very well at all. I even became aware that I hold my breath when walking generally! I do not have a desk job, I am constantly moving and walking around, wow a very inefficient way to utilise my precious energy.
Week 3 Wednesday
I did this process whilst cooking dinner! There is a lot of mental useless chatter about nothing going on when I am busy with automatic tasks like cooking dinner. I am off thinking about everything else that needs attending to! This process is a little challenging for me; however I really like how it has the ability to bring me present very quickly.
Week 3 Thursday
This is a very healing process for me. I find that my hands warm up very quickly as I wrap my arms around my chest and position my fingers on the sides of my ribs. It a very self loving act and I feel I need to do this more often. As I tend to give out a lot of love and care, however I am not too good at giving it to myself. This was a very peaceful enjoyable process.
Week 3 Friday
This process was challenging, such a little process, which will have some profound result when I master it! Why can’t I get my stomach muscles to relax! I will continue practicing this one next week and let you know how I go.
This Journal writer has now being
reporting for three weeks.
The discerning reader may contemplate whether
this Journal Writer is becoming different somehow to the writer of the earlier
Entries.
Week
4 – Saturday
I am really enjoying talking softly and sleepily to myself. I do this often throughout my day. I have tried this process as a game before I speak to my sons. What happens next is quite phenomenal. My younger son seems to pick up my inner smiles and relaxed state and smiles back at me without me even saying anything. I tried this process with my other older son, when he was grumpy and it suddenly interrupted his tense state and in his confusion, we changed topics and within a minute he was beaming and conversing with me in a very loving way. Yes it’s true his state shifted to calm very quickly!
Week 4 – Sunday
This is such a wonderful exercise to help me become present. It works a treat. Roaming around my body and looking for space in and around my body and noting the surface of my body how it is connected and moving in space. This process shifts me to a delicious present grateful state. I connect and become aware of my breath and take it and my awareness around my body too.
Week 4 – Monday
I work as a health therapist and my work is quite physical. I have started engaging these little exercises daily as I go about my daily working activities. It is assisting me to be more agile flexible and relaxed throughout the day. I can raise my shoulder whilst working and practice micro movements of stretch and relax. It is so easy to do and gives me such a great feeling of ‘letting go of tension’. I have started explaining these very simple movement processes to my clients.
Week 4 – Tuesday
I practiced this process again today at the clinic and brought into the process awareness of being, of loving and gratefulness for my body, for being able to stretch that little bit more and relax that little bit more. The blood flow is moving more efficiently around my body, my immune cells are loving the care , the nurturing. The whole process is very loving self ministering and my body mind responds so well to this process. Very nice
Week 4 – Wednesday
I was in the train heading to work, when I read today’s process. Do you know what I wanted to do! I wanted everyone in the carriage to experience what I experience when I do this loving process. Everyone on my train carriage looked so tense and tired. No smiles, everyone standing or sitting with tension, everyone possibly miles away thinking about the day’s events ahead and over thinking and feeling worry. I know what this looks like, feels like as I have been experiencing that myself especially before I started my own 30 day Living well journey. The people on the train are all the old versions of me! I wanted to right then and there take them all through a living well process. Imagine everyone on the train carriage doing this loving little gentle stretching process, becoming aware of the space in and around the body, becoming aware of their beautiful bodies and how they can let go of the tension and melt and feel amazing, and how they can start the day so peacefully and relaxed. Knowing this process is contributing to their health and wellbeing, to bettering relationships with self and others. Imagine if we had a living well carriage as part of the train service and if you got on you were transformed into lightness, joy and happiness. I wonder if Melbourne metro Myki would let me trial this process! Should I just do it! Would people think I was mad or grateful that someone is freely giving sharing leading others to have a stress free day? What a way to start your day. I like the idea. Call it the calma carriage!
Week 4 – Thursday
I mastered relaxing the stomach muscles as I raised my legs off the bed tonight. !! I practiced small micro movements of contraction and relaxation right through the whole body. I added in an awareness process of saying ‘god bless you, I love you ‘, to my muscles as they contracted and then totally let go of all tension. Yes Oh what a feeling, I felt dreamy, like lying on a cloud and all I did was practice this process. Peacefully I went to sleep, head facing up, very unusual for me.
Week 4 – Friday
As soon as I started this process, my body responded with a deep breath. A sigh a haaaa this is nice. The end of week four and my body is thoroughly enjoying the automatic feel good responses that now spring forth as soon as I think about a living well process , nurturing myself . I have had the best four weeks, my life has been super busy, in fact more busy than usual, however I have had more of me to share with others, more time to do the things I love and had more abundance come my way, and experienced awesome health and wellbeing.
EXAMPLE TWO
Week One Saturday
Spreading sense of calmness and stillness
Week One Sunday
More relaxed; experience seemed to interrupt things
going on inside of me; less tumbling of thoughts
General Transforming
Able to do more without sense of rush; less
reactive in engaging with others; obtaining better results with others; more
energy left at end of the day; puzzled that such changes flowing from such
simple awareness experiences
Week One Monday
Noticed considerable letting go of tension in jaw;
clicking in ears, altering of breathing with large sigh type breaths and
growing ease in chest; large intake of air through nose when finished; face
more relaxed; looked different in the mirror
General Transforming
Repeated before sleep and jaw felt very different;
less tense during the following day
Week One Tuesday
Surprised how clear the awareness was; clear sense
of left and right
General Transforming
Noticed the pleasure in moving as I walked – had
never noticed this – or perhaps forgotten the pleasure I had in moving as a
child.
Week One Wednesday
More aware of difference in temperature and the
experience of being aware of shifting my awareness from one place to another
General Transforming
Seem to be generally noticing things more; noticing
when I change focus or switch between seeing something and feeling and hearing
and talking and listening; it’s all more real somehow; hard to describe.
Week One Thursday
Immediately sensed dull fuzzy sensation behind
forehead and as I ‘breathed’ in through my temple it was like a breath of fresh
air clearing out the whole space and after this moving my awareness in a few
times it was like I could control a broom sweeping the space clean and when I
was finished it was like a clear spacious room and the space was light and air
and fresh
General Transforming
Continuing to
notice different things more; seeming more connected; staying present more
rather than being off in my head somewhere; sleeping better
Week One Friday
Enjoying having
awareness of my awareness…..and of it shifting….becoming more experienced in
using the written experience for the day…ease in roaming my awareness and
locating unpleasant spots; enjoy my growing sense of ‘can do’ in transforming
sensations in my experience
General Transforming
Continuing to
notice changes in my daily life; intrigued how small experience of awareness of
awareness having implications all over the place in my life; getting so much
more done without stressing and sense of burden; more energy; breathing is so
much more relaxed; seemed to have time to slow down and become refreshed very
quickly; being able to change my state quickly and change my focus. I have a
growing sense of what was meant by the difference between existing and
Living……already I’m enjoying the experience of being more fully alive and
connected to myself living…..I have a growing realization that I have been
disconnected and numb and just struggling to get through another day…becoming
different and liking the difference…..
OTHERS’ EXPERIENCE IN EVOLVING
THIS RESOURCE
In the late 1980s, fifty people came together to
evolve this microexperiences at what was called Healing Sunday.
Some of these have continued these experiences.
The experiences draw upon:
ü Milton Erickson
ü Neuro-biology
ü Psycho-biology
ü Somatic therapies
ü Feldenkrais
ü Awareness in Yoga
traditions
ü Indigenous Healing
Ways of the Region and Wider
ü Natural Living
Processes (NLP)
ü Ways Transforming Being – from Existing to
Living
ü Self-help of a special kind where the focus of
your self-help is your SELF
ü Including Ways Increasing:
o
Awareness
of Awareness
o
Flexibility
and Choice
o
Arousal
flexibility
o
Grace and
elegance
o
Integrating
moving, sensing, and feeling
o
Neural
connectiveness
o
Neuromuscular
grace and elegance
o
Presence
in Living Well with Self and Others
What it is not
ü Mindfulness, though one may become more mindful
ü Meditation, though one may become better at meditating
ü Trance work, though one may become better at enhanced states
ü Emotional Intelligence, though one may have more emotional wellbeing
ü Relaxation, though one may become better at relaxing
ü Religion,
though one may become better at ‘re-ligare’ - as in reconnecting
ü Stress Release, though one may become better at releasing stress
ü About entering Peak Performance States, though
one may become able to be in the zone
ü Expert Advice, though one may have increased expertise of one’s own making
ü Education and information, though one may enrich embodied knowing
Other
resonant pages
Concentrating A sister page containing a
set of 5 awareness experiences.
Audio Files (Programs 15 to
19)