Neck, shoulders, chest, spine, pelvis.
1. Sit on the floor with soles of feet together in front of you…hands somewhere comfortable… from there, explore a movement of taking your right shoulder forward and back to neutral…repeat it several times…then change it so as the right shoulder comes forward, the left shoulder moves back…and return to neutral each time…notice any resistance or involvement of your neck, collarbones, and sternum…let it go and rest.
2. Same movements on other side…. notice any resistance or involvement of your neck, collarbones, and sternum.
3. Combine #1 and #2, so right shoulder moves forward and back while left shoulder moves opposite… notice any resistance or involvement of your neck, collarbones, and sternum…rest.
4. Same position…explore moving both shoulders forward together, and back together…what is that like?... notice any resistance or involvement of your neck, collarbones, and sternum…rest.
5. Same position…now let your head and neck drop forward so chin comes closer to chest…from there explore a movement of turning to the right so your chin moves above your right collarbone…your chin stays close to your collarbone as if stroking above it with the chin…let your head tilt to the right to make it easier..and back to neutral…gently explore it many times…just do the amount that is very easy, that takes very little effort and feels soothing…and rest.
6. Same movement on other side.
7. Combine #5 and #6 by sliding chin above right clavicle toward right shoulder and tilting head to the right while right shoulder comes forward…and then take chin across left clavicle toward left shoulder and tilting head gently to left as left shoulder comes forward…slowly and smoothly go from side to side… notice involvement of your neck, collarbones, and sternum…go ahead and place the fingers of one hand at the base of your throat where the two collarbones attach to the sternum, and notice the possibilities…try it several times so that when the head moves, the collarbones and sternum move opposite the chin…and a few times so the chin moves in the same direction as the collarbones and shoulders…go slowly and delicately…which way is easier?...which side is easier?...and lie on your back and rest for a few moments.
8. Again sit with soles together…hands on floor beside you…lower chin toward chest, and take chin and right shoulder toward each other while tilting head to the right…this time keep going, so at some point you start moving the right shoulder back and up a bit and letting your head tilt back, carried and supported comfortably by the shoulder…and return to neutral…explore it many times…notice that your weight wants to shift on the floor to better support your head and neck, and learn how to use yourself so your head feels supported easily and comfortably by your hips and waist and torso and shoulders and neck…explore delicately the transition from head to the side to head dropping back…go slowly to make new connections…and rest.
9. Same movements on the other side.
10. Combine #8 and #9 so you make a complete circle with your head…notice which parts of the circle are easier…search for ways to make the entire circle easier…you will find that your weight also traces a circle on the floor as your pelvis moves to support your spine and your spine moves to support your head and shoulders…take care to make effort small and awareness of your sensations of support and comfort large…this movement requires you to use all of yourself in very complex ways…and change directions…rest often, and repeat until all the transitions feel smooth. Then let it go and rest on your back.
11. Sit as before, soles together…this time bring the right foot to standing, so the right knee is over the right foot, more or less, while left leg remains as before…from this position repeat the movements in #10…what is different?...go slowly and find how to make the circles of the head smooth, supported, and balanced in this position…and rest.
12. Repeat #11 with left foot standing and right foot on its side.
13. Roll onto your stomach…lift yourself up onto your elbows, so the elbows are under the shoulders and the hands are close together on the floor, or even clasped…from this position repeat #1-#10:
14. Sit on floor with soles together…then lean back on elbows…from this position repeat #13
15. Sit on floor with soles together…repeat #10, carrying head in a circle, and feeling the new moving sense of support…stand up and close your eyes…very slowly do the same movement in standing…let your weight shift over your feet…change directions…and let the movement stop…open your eyes and just stand for a moment…walk around…if you are so inclined, every once in a while explore rolling the head from walking and see what this demands…