|
||||
|
|
|
|
|
||||||
|
"The neck and shoulder muscles are soft, the jaw is free. Be sure the breath is flowing naturally while you are turning the head. See if you can feel the head as separate from the neck..." |
Take a moment to notice your supporting surfaces: the chair underneath you, your feet on the floor, and the back of the chair. Notice the breath. Let the breath help you come into the present moment and quiet busy thoughts. Notice whether your pelvis is tucked under as if you are sitting on your tailbone, or if your back is overarched. Be sure your pelvis is at the back of the chair so that you can sit up on the sit bones -- the bony points at the base of your pelvis. These bones are the pedestal upon which your spine flows upward. Rock a few times side to side lifting one buttock and then the other to be sure to find them. Let the hands rest in your lap, palms facing up. Rest the fingers of one hand on the base of your neck and slide them up the back of the neck until you feel an indentation -- the base of the skull. Leaving your fingers there, rotate the head gently side to side -- slowly -- keeping the nose level. The neck and shoulder muscles are soft, the jaw is free. Be sure the breath is flowing naturally while you are turning the head. See if you can feel the head as separate from the neck. Reach forward to the keyboard and notice what part of your arms moved first. Most people lead with their elbow or shoulder. This creates a traffic jam at the shoulder joint. Look down at your hands resting in your lap. Imagine you are a marionette and there is a string attached to the fingertips of your right hand. Let your fingers lead to the keyboard keeping the shoulder muscles quiet. Your back is resting gently against the back of the chair. Try it a couple of times thinking of the movement as sequential. The fingers lead and the rest of the arm follows. You are lengthening into the movement not contracting. |
|
||||||
|
|
|
|
||||||
|
|||||||||
