Spine

Start on the ground with the belly letting go into gravity. Let the weight of the head drip. Let the breath move through you. Rock on the pelvis, back and forth. Feel the weight falling down, falling down. Rocking, surrendering into gravity. Orient toward being horizontal. Let the attention shift from thinking to sensing. Move into the felt sense of weight and gravity, into the emotional sense of arriving. Coming to yourself. Coming closer. Coming into the room. Coming to your skin. Between the ears, through the chest, the belly, the pelvis, the legs, and the feet. Find your way to the heart and the belly, the emotional body. Take a look around here. Ask yourself what it is like. As you rock gently, just keep looking.

Tuck your toes here and begin to press gently. Feel the movement of force traveling through the skeleton and up and out the top of the head. Feel the extension of the spine, the undulation through the curves. Hold a visual of the curving spine from tailbone to skull. Experience the energy moving through like a wave, initiated at the pubic bone pressing down into the ground.

Settle back down from here. Feel movement come into stillness. Place the head to one side. Lift the head and turn from right to left. Feel this through the whole spine and through the energetic body. Now open the eyes and let vision be part of the turning. See what you see along the way. Draw a small half circle or arch around you, about one foot in front. Begin to expand that arch to two feet, three, four, then out into the space and up around you. Widen the eyes. Allow visual information to come into you rather than reaching out to see. Let yourself also sense seeing behind you, like there are eyes in the back of the head. Experience something like a full circle of vision and the energy moving through the skull with this.

Take a large arch that brings you onto your side. Roll and tuck into a curved fetal position. Pause here. Feel the top of the head and the pubic bone come toward each other. Open and close this relationship gently, then a little more. Open all the way, leaning toward the shoulder closest to the floor. Point the top of the head out from that shoulder and draw another large arch with the head, spiraling onto the other side. Bring the top of the head back toward the pubic bone on that side and arrive again in fetal position. Pause. Rest. Breathe. Feel the weight of this side on the floor.

From here stay on your side and find extension through the top of the head, tailbone, arms, legs, hands, and feet. Open big into space, then come back together. Move to the other side and find the same reach and return. Continue until you find yourself on your back. Feel the reorientation of the belly facing the sky. Sense the ventral body, the social body, open to the world.

Rock through this process, belly to side, then opening again to the sky. Stay with this pattern for a while, or begin to develop your own mid level solo exploration. Press into the earth, find suspension, then release back down. Spiral and roll. Let the padded, soft parts of the body lead. Tuck, roll, press. Move toward hands and knees. Allow the movement to grow into mid level and eventually into standing.