Welcome to this somatic micro practice.
So micro practices are very very small movements that are very easy to do and that are also barely visible on the outside.
So they're beautiful practices that we can do wherever we are because no one else will know that we're doing them.
And they also illustrate that very very small movements can have a very big impact both on our nervous system as well as any tension that we're holding in the body.
And with these micro practices we're really honing our awareness,
Training our awareness to be more familiar and to be more aware of the sensations in the body.
So the smaller the movement the more attentive we have to be and the more we will sense and feel in our body.
So this particular practice has many different benefits to it.
It helps to bring attention into the body,
It helps to calm our nervous system and it also is a beautiful way to release any tension in the head and neck.
So if you're someone who gets a lot of headaches or you're working at the computer all day,
This is a lovely thing to do to support your body to release any build-up of tension in that area.
You can do this standing,
Sitting or lying down,
Wherever you are really.
Imagine that you're standing in your bathroom after a bath or a shower and you've got a mirror in front of you that's fogged up.
So gently press the tip of your nose against this fogged-up mirror and then start making tiny,
Tiny circles with the tip of your nose on the glass.
Let that be a movement that's so tiny that it's effortless.
You can explore slowing down even further so that it's a barely perceptible movement.
After a few times of going one way,
You can change direction,
Noticing if there's any difference between going one way or the other way.
And you can also explore a figure eight with the tip of your nose on the glass of this imaginary mirror.
Let those movements be fluid and continuous.
Experiment with how small you can make this movement.
After a while,
Bring your awareness to the back of your neck and you will notice that this movement of the tip of the nose creates a tiny movement in the back of your neck,
In the first vertebrae of the neck.
See if you can find that tiny movement that happens there,
A sense of fluidity.
So we've created this fluidity in the back of the neck without intentionally making it.
And by allowing the neck to move without tension,
The neck is able to release.
So bring your awareness back to the tip of the nose,
To those tiny circles.
See if you can rest your awareness there again.
Stay with the image.
Notice your breath.
You can continue with this practice with the circles and the figure eights for as long as it feels good.
Every once in a while,
Bringing your awareness to the back of the neck.
And then when you feel complete,
Offering yourself a few moments in stillness.
Noticing the echo of the movement in your body and noticing your overall feeling,
Your overall sense of how you are.
