So we're going to start by scanning our room and in neuroscience this is called orientation.
So you're just going to scan your room a little or if you're outdoors,
Lucky you,
And you'll notice an object and then just move away from that object to another object.
Don't think about it too much,
Just notice it.
You're breathing and then come back to the center and now when you look around just notice the space,
Nothing specific,
Just the space that you're occupying.
Come back to center and now notice objects again.
And for a few minutes move back and forth between noticing objects,
Not attaching any story to them,
Just noticing them and then moving out of noticing objects into noticing the space that you're occupying.
You're moving between focused state of attention to a wider state of attention,
Objects in space.
And then when you're ready,
Come back to the center,
Close your eyes if you're comfortable and just settle in.
Settle into your seat,
Into your ground,
Wherever you're touching the floor,
The earth,
Feel it,
Feel that connection.
Move inside the body,
Notice what's happening inside the body,
Notice oscillations.
Our body is continuously oscillating and it's oscillating with everything around us in nature.
So keep your eyes closed and just notice that.
These subtle oscillations is your interoception and that's the basic foundation of a dynamic movingness class,
Is feeling inside,
Interoception.
Subtle oscillations that are playing through you.
So the thing is there's no warning to gradual change and what that means is there's no warning to your subtle stiffening that just continues and continues until there's a big warning,
Right?
But you don't notice it along the way.
So if you can move into a practice like this,
The somatic awareness movement class,
You'll be able to notice stiffening in this gradual state.
And so whenever you feel it when you're moving,
You pause,
You breathe into it,
You allow it to be,
You might back off and you might subtly move through it or create another neural pathway around it.
So that's the foundation.
So that's why we move slow because you will never feel this subtle stiffening if you don't slow down with intention,
With attention and pay attention to it.
That's why we hydrate and that's why we strengthen and soften our fascia.
So I want you to inhale now.
If your seated position isn't comfortable,
Change it.
You can change it any time.
You can move your neck a little bit right now.
Whatever you're feeling,
Any way you need to move,
Move.
Just move subtly,
Nothing abrupt.
So I want you to inhale and start to slowly clench your fist.
And it's going to get pretty tight.
It's going to feel pretty strong and then you're going to feel that force moving into your wrist and into your forearm and into your elbow and just really feel it all the way up into your shoulder and then slowly with awareness release it.
And then go back into it again.
Tracking that sensation all through the tissues up into the shoulder.
We've really got a handle on the whole arm,
How strong it feels.
Slowly releasing it and then moving between those two states.
Maybe doing a little somatic unwinding if you need to and then move to the other hand,
The other fist when you're ready.
Now you can start,
Pause a second and then start to clench your toes in.
So your toes are curling in towards the bottom of your foot and then you're feeling that force move through the whole foot,
The arch,
The heel,
Into your ankle,
Up your leg,
Into your knee,
Thigh,
Whole leg and hip.
And when you can feel the connection on the whole leg,
Just pause in that feeling and then start to release it really slowly.
And then start the clenching again.
Do it a couple times.
Tension and compression.
An emergent property will arrive out of tension and relaxation and that emergent property will be softness,
Smoothness,
Ease.
And now let's do all of our limbs.
All at the same time,
Simultaneously,
You're clenching your toes and your wrists,
Your hands and everything's moving towards your center.
So you're feeling your spine get activated.
And when you're all connected,
Everything's pulling together in this stiffening,
You're going to slowly release it all and feel your spine,
Particularly now,
How it's relaxing and getting soft and a little more supple.
And then maybe you have some movements that your spine is looking for right now.
Listen to your body.
Listen to your interoception and move in the way that your body's asking you to move right now,
Not the way you habitually move.
Whatever your body's asking for.
And if it's a big yawn and a stretch,
That's a pandiculation.
And I encourage you to do pandiculations whenever the sensation comes to you.
It's your body's intelligence and it's telling you how it wants to move.
And just like the exercise we just did,
You're going to tense and stretch and then you're going to slowly release.
