Become an Exhaler in bed in the morning

666 words will take you a good 3 minutes to read

Let’s, at least, imagine you are in bed and are deliciously awakening with greater ease as I taught in my December article Undercover Yoga I.

If you have also read and explored the February 2010 BBB you deserve the treat now; before breakfast.

This morning allow your next exhale to become slower again. Follow its sensations all the way to the end and feel what happens.

 1 of 2 things happens

You have either taken a long time observing your very slow and steady exhale and really “exhausted” the oxygen content in your blood to such a degree that the inhale comes surging in as if you turned on an inner vacuum.
(To be precise, it is not the lack of O2 but the abundance of CO2 that triggers inhalation)
…Or you followed your slower exhale to its end but less extensively and you dropped into a moment where ‘nothing’ was happening; the natural pause between exhale and inhale.

Exploring the opposite to reach our goal with even more ease

There is also a pause at the end of your inhale as the body turns around to release the air back out.  Can you find it?

In our stressed bodies though, that one is often misused for holding our breath and tightening our muscles even more.  This default pattern/stress response is exactly what I hope to soften within your nervous system by alerting and shifting your awareness to focus on the whole-body-pleasure that lies in an extended exhale.

The genius of Dr. Moshe Feldenkrais’ Method offers itself at this point to expand your brains sense of what I am proposing.  

Please do tighten up (your shoulders and chest, neck and jaw) on purpose as you inhale normally and hold it right there for just a moment…  Release your breath easily as you release your muscular tightening.  Be gentle and “Stay within the limits of pleasure!” – as Mia Segal my first Feldenkrais Trainer always said.

It is key here not to force anything so your experience will inform your cognition positively.  Try to do it with even less effort the next time.  Good!  Play with it another 2-3 times, each time finding more ways to do less.

Now feel into your body for any changes in the way you lie in your bed.  Your body’s inner organization increases with this kind of gentle exploration.  Paying attention to details in this way allows our inner intelligence to release unnecessary muscle action.  

You may find places like your neck, back or shoulders that have sunken more into your pillow or just a general sense of feeling nicer, without needing to put any specification on it.  Feeling around for any shifts as you rest (even if you do not notice anything different) is boosting your awareness and deepening your learning. 

If you know what you do – you can do what you want – paraphrasing Dr. Feldenkrais

  

  

  

  

  

  

  

Nothin’ happenin’

 After this little [de]tour to get to our goal of naturally deeper exhales I like you to play with that slower exhale a few more times.  You might really begin to like it, especially the space created by the pause.  As you explore and hang out in ‘nothin’ happenin’, notice what is happening to your whole sense of your self.

That Healing Feeling 

Breathing normally now, permit your attention to spread throughout your whole body with ease. What do you notice first?
Still that old tightness? Energy follows attention, so gently find and keep your focus and receptivity with the good, expansive, warm, spacious, lighter, flowing pleasurably releasing sensations.
Each time you look for those healing feelings you become a little bit more familiar with your bodies’ natural ability to let go.

If you have already done a few of these mindful exhales last night, [see BBB Feb.2010] your body more willingly shows your mind now how it can release even the relentless grip in your neck and shoulders, your forehead, jaw and belly, as well as around your back and hips.  

Welcome your self healing capacity!

Have a great day!

Thank you for reading.

With a smile

Sabine

For next month’s 1st Birthday Celebration of Blogging my Body Bliss I might offer the “Nothin’ Happenin’ Meditation” to you

I love to hear from you and invite your feedback, comments and your own experiences.
My gratitude for non-stop learning goes to all my clients and teachers and I trust You also will benefit from reading and feeling.
You ONLY have to let the soft animal of your body love what is loves
– Mary Oliver

The author doesn’t take any responsibility for any possible consequences that might occur from your thoughts and actions.

Sabine Grandke-Taft

Embodiment Expert and Workshop Leader

for more information please go to

www.RadiantEmbodiment.com

 

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