mindful movement in SITTING
READ thru the full practice, imaging the movement in your mind, then MOVE.
Sitting in a chair, take a few moments to scan your body.
Starting at either your head or feet, notice the points of contact between your feet and the floor -- your bottom and the chair, and the position of your head resting on your neck, perhaps noticing if your nose is swiping slightly up or down, right or left. As you move through your scan, only make adjustments that help you feel more comfortable.
Bringing your attention to your nose, gently begin to swipe the tip of your nose down toward your chest, find a comfortable stopping point and breathe INHALE/EXHALE. Return to start.
Gently swipe the tip of your nose toward your chest again; when you’ve met your stopping point, continue rolling forward by shifting your attention to your sternum, gently drop the tip of your sternum down and back toward your spine, find a comfortable stopping point and breathe INHALE/EXHALE. Return to start.
Starting with the tip of your nose again, begin to imagine the front of your body folding as you roll through your sternum, bring your attention now to your lower ribcage, gently fold the ribcage down and back, find a comfortable stopping point and breathe INHALE/EXHALE. Return to start.
Starting with the tip of your nose again, roll through your ribcage, now bring your attention to your abdomen, gently fold forward over the abdomen, find a comfortable stopping point, and breathe INHALE/EXHALE 3x, imagining a softening and folding in the front body with every EXHALE.
Anchoring your attention in your feet or tailbone, gently begin to roll up the spine to sitting —imagine the tailbone moving toward the CAT position. Move through the full range of your movement 3x.
