Please sit down on a comfortable chair,
But not so comfortable that you won't be able to feel your pelvis clearly on the surface of the chair.
So let's call it a supportive comfortable chair.
Arrange yourself so you're closer to the front edge of the chair and your feet are placed on the ground.
Now imagine that as you sit on this chair your pelvis is the base of a long stacking of pieces or bones that align in a long line from the pelvis all the way to the top of your head.
So you're stacking bone over bone of your spine in a long line.
And see if you have the tendency to drop some of these stacks forward or back.
So instead of a line they become a tilted structure.
In which direction?
To the left,
To the right,
Forward or back?
What is your preference?
Now imagine that this structure is a little less rigid.
Make it in your imagination a bit more flexible.
Kind of like a slinky.
So again it's a stack of circles but they are flexible,
They're mobile.
Lift the right side of your pelvis away from the chair,
Pressing on the right foot so the slinky becomes a little longer on the left and closer together on the right.
Observe what do you need to do with your head to create this imaginary slinky.
It might help if you bring the right ear closer to your right shoulder.
And if you let the left ear separate from the left shoulder just a little bit.
Now make the movement a little faster.
Press on the foot,
Let the head come closer to the right shoulder,
Lift the right side of the pelvis.
Imagine in your mind's eye the slinky,
Your spine becoming a C shape.
Longer on the left,
Shorter on the right.
What are your ribs doing?
Breathe as you repeat this movement a few times.
Your arms can be on your thighs or they can hang on the sides of your body.
Now pause and observe.
Is there more weight on one side of your buttocks?
Which leg feels longer?
Now before you do it,
Imagine creating the same form,
The same shape of the slinky to the other side.
Which part of your body would you lift off the chair?
Which foot would create more pressure on the floor?
Which ear would get closer to which shoulder?
Put it together in your imagination first.
And then as you breathe,
Embody the movement that you saw in your mind just a moment ago.
How does it feel?
How can you make it easier?
So begin by pressing with your left foot and lifting the left side of your pelvis of the chair.
Let the head drop to the left,
The left ear come closer to the left shoulder.
Make your spine take the shape of a slinky going down the stairs.
The left side getting shorter,
The right side getting longer.
Easily,
Freely.
Make it a little faster.
Pop,
Pop,
Pop.
Is it easier on the left than it was on the right?
Try the right side a couple times.
Press on the right foot,
Right ear to the right shoulder.
And then press on the left foot a couple times.
The left side getting shorter,
The right side getting longer.
Easily,
Freely.
Make it a little faster.
Pop,
Pop,
Pop.
Is it easier on the left than it was on the right?
Try it on the right side a couple times.
Press with the right foot,
Lifting the pelvis away from the chair.
Letting the right side of the ear,
Head drop as if you wanted to touch the right hip joint.
A couple times on the right.
And then a couple times on the left.
See,
What can you steal from the side that has an easier time doing this?
Observe the sternum,
The ribs,
Your breath.
And now do it once on each side as if you were a slinky dancing in this chair.
Right side,
Left side.
Making it simpler,
Easier and easier,
More and more symmetric until it's just a hint of a movement.
Small,
Smaller and smaller.
Your head gently bobbing left and right.
And quiet it even more so until it just becomes a hint,
A whisper.
A tiny little movement.
Now sense both sides of your hip joints,
Buttocks,
Legs,
The length of your spine.
And enjoy what has now gotten longer,
Lighter and more flexible.
