Before
beginning, choose a photo of a person or a place that you love. Place
the photo in front of you. Have a journal, notepad, or sketchbook
available so write down impressions when you are done.
Complete
the Relaxation Preparation described above or one of your own before
beginning this experiential exercise.
When you
are ready, focus your gaze on the photo. Choose a particular point
on the image at which to begin. As slowly as you can, move your eyes
around the image. You can move around the image in any direction or
pattern, but do so very slowly. Continue this slowed-down concentration
for 5 minutes. If you notice that you have sped up, simply return
to slowing down.
After 5 minutes,
close your eyes and relax inwardly for a few minutes. Maintaining
your slowed-down concentration, fully relax into your body as though
everything immediately within and around your body were occurring
in slow motion. Notice what you feel and sense for a few minutes.
When you
feel complete, return gradually to everyday awareness.
For a few
minutes, write down or draw any symbols, images, or bodily sensations
felt during this experiential exercise.
Repeat this
exercise from time to time in order to learn to slow down and be present.
Feel free to modify the exercise to make it more personally your own.
This experiential exercise will help you become aware of the natural
intelligence of your body as it moves through space. If any of us had
to think about how to walk or drive a car, walking or driving would
take a long time to accomplish. Fortunately, the sensations derived
from physical movements sustain a flow of intended motion so that you
know what to do next without having to think about it.
This exercise is derived from a style of spontaneous movement called
Authentic Movement as developed by Mary Starks Whitehouse, Janet Adler,
and Joan Chodorow.
Before
beginning, choose a photo of a person or a place you love. Have a
journal, notepad, or sketchbook available so write down impressions
when you are done. For this exercise, you will also need to dress
in comfortable clothes that allow you to move freely. Prepare an exercise
space in which you have privacy and plenty of space to move without
bumping into things that may harm you or cause you to fall. In good
weather, this exercise can be done outside in a private and open space.
Complete
the Relaxation Preparation or one of your own before beginning this
experiential exercise.
When you
are ready, focus your attention on your body. Feel its subtle movements
even as you are sitting quietly. With each breath in and out, your
chest lifts and falls and your abdomen moves in and out. Tiny muscles
in your face support your expression and change subtly without conscious
notice.
Without thinking
about what to do, spontaneously lift your hands and arms and begin
to gesture as though from the inside of your body and outward to the
world. Move your hands and arms, allowing the muscles throughout your
body to move you. Do not direct your gestures with conscious thought
or will. Simply gesture spontaneously from the inside out. While gesturing,
notice your movements. Notice the size, rhythm, direction, and feelings
associated with your gestures. Spend at least 5 minutes gesturing.
Again, without
conscious thought, spontaneously move your entire body about the room
or outdoor space. Move your body as though moving from the inside
out. Open your eyes enough so you can move freely without harming
yourself. Allow the muscles of your “animal body” to move
you. Do not willfully direct your movements. Move spontaneously from
the inside. As you move about the space, notice your movements. Notice
the size, rhythm, direction, and emotional significance of your movements.
Spend at least 5 minutes moving in this way.
When you
feel complete, slow down your movements and gently sit down and relax.
Allow your breath to relax until you feel quiet and rested within.
Return gradually to everyday awareness.
For a few
minutes, write down or draw any symbols, images, or bodily sensations
felt during this experiential exercise.
Repeat this
exercise from time to time in order to learn how your body directs
your movements without conscious awareness. Feel free to modify the
experiential exercise to make it more personally your own.
This experiential exercise will help you begin to recognize and release
signs of physical and emotional fatigue. Many of us push ourselves until
we are exhausted or “drop into bed.” Ignoring physical and
emotional signs of fatigue has become a habit for many people.
Do
this meditation at the end of a long and demanding day. Have a journal,
notepad, or sketchbook available to write down impressions when you
are done.
Complete
the Relaxation Preparation or one of your own before beginning this
experiential exercise.
When you
are ready, focus your attention on your body just as it is now. Attend
to the internal sensations within your body. Notice tensions or aches
in your body. Where are they? What do they feel like? Do you have
several points of tension or discomfort? Scan each of them, noticing
how they feel. [Note: If you do not feel any tension or aches in your
body, you probably do not need to do this exercise.]
Focus on
the tensions in your body. Do they change direction, pulse, or feeling
sense? If you focus on your aches, do they change direction, pulse,
or feeling sense?
After a few
minutes, begin to gently stretch a part of your body that feels tense
or achy. Stretch until a bit of tension or discomfort releases. Notice
what movement reduces tension or discomfort. Repeat the movement,
expanding it gently and notice whether (or not) the body releases
a little bit more. Repeat this step until the tension or ache is noticeably
reduced. If you have several points of tension or discomfort, you
can repeat this step for those points. If a tension or ache resists
release, gently stretch another part of your body.
When you
feel more relaxed and complete with this experiential exercise, return
gradually to everyday awareness.
For a few
minutes, write down or draw any symbols, images, or bodily sensations
felt during this exercise. Note any insights you had about the tensions
or aches in your body. Note any insights you had about the movements
that reduce tension or discomfort.
Repeat this
exercise from time to time in order to learn to recognize and release
physical and emotional fatigue. Feel free to modify the experiential
exercise to make it more personally your own.
This experiential exercise will help you become aware of your gut feelings
or "felt sense" about something. Have you ever "felt"
danger on a highway and slowed down or changed lanes only to avoid a
near accident? Have you ever backed off from a darkened alleyway or
subway entrance and not known why?
This felt sense probably evolved millions of years ago
for purposes of survival. It is a part of our evolutionary heritage.
Often we notice gut feelings when they are strong but tend to ignore
them otherwise. Close examination of our bodily sensations suggests
that these “signals” operate subtly all the time, often
guiding body-based forms of intuition.
Have
a journal, notepad, or sketchbook available to write down impressions
when you are done. For this exercise, you will also need to select
two or three photos, symbols, or objects that have personal significance
for you. When you begin the exercise, place them in front of you so
you can see and move them easily.
Complete
the Relaxation Preparation or one of your own before beginning this
exercise.
When you
are ready, begin to witness the subtle sensory impulses that originate
inside your body. The impulses are probably soft and gentle unless
you are experiencing pain or discomfort. When relaxed, most people
will find some tension or discomfort somewhere in their bodies. Relax
the stressed parts of your body one by one, as best you can.
Once you
are relaxed and not distracted by pain or discomfort, turn your awareness
to the more subtle senses in your body. As closely as possible, attend
to the sensory impulses you feel within your body now. Observe without
judgment. In particular, notice how your body feels before you open
your eyes in the next step.
When you
are ready, gently open your eyes. Gaze lightly on one of the objects
you have placed in front of you. Notice the subtle changes within
your body for a few minutes. Witness them as though they were occurring
in slow motion.
When you
are ready, gently move your gaze to another object. Again, notice
the subtle changes within your body for a few minutes. Witness them
as though they were occurring in slow motion.
Repeat the
above procedure with each of the objects.
When you
feel complete, return gradually to everyday awareness.
For a few
minutes, write down or draw any symbols, images, or bodily sensations
felt during this experiential exercise.
Repeat this
exercise from time to time in order to learn to feel the subtle sensations
within your body. Feel free to modify the exercise to make it more
personally your own.
This experiential exercise will help you become more aware of the tactile
sensations and muscles in your feet as you walk. Once you learn to walk
mindfully, you can apply what you have learned to other actions such
as, washing the dishes, reading a book, intimate conversation, and so
on.
Have a journal, notepad, or sketchbook available to write down impressions
when you done. Pick a place to meditate where you feel safe and warm
and have room to move easily. Wear warm but loose clothing.
Complete
the Relaxation Preparation or one of your own before beginning this
experiential exercise.
When you
are ready to begin, stand up and stretch your body gently. Begin with
your limbs, then your head and neck, shoulders, torso, and abdomen.
Notice what parts of your body resist gentle movement and stretching.
Notice the parts of your body that feel tender, numb, or painful.
Notice the parts of your body that feel relaxed and at ease. You might
want to shake your body as though to “shake loose.”
When you
are ready, slowly take a few steps forward. Walk in your usual manner
but slow down. Put your awareness in your feet and witness the sensations
in your feet. How do you place each foot on ground? What part of your
foot touches the ground first, next, and so on? Where is the pressure?
Does your foot roll forward or is it flat on the ground? Are your
feet straight ahead or to the side? Is one foot more to the side than
the other? Are your feet relaxed? Tense? Sore? Numb? Stiff? Achy?
Does one foot feel different than the other? Spend about 10 minutes
walking with your awareness in your feet.
In a manner
very much like Experiential Exercise #2, allow your feet to move forward
as though from the inside out. It is probably best to move slowly
at first. Do not force any particular way of moving or walking. If
nothing wants to change or move, then not moving is movement because
remaining requires the muscles in your feet and legs to remain taut.
To the extent possible, allow your feet to have their own expression
in movement. Let them direct your movements. Notice your movements
without judgment. Spend about 5 minutes actively allowing your feet
to have their way.
Repeat this
exercise from time to time in order to learn to walk mindfully. Feel
free to modify the exercise to make it more personally your own.
This experiential exercise will help you relax by learning to stretch
your entire body naturally.
One day not long ago, I was watching my cat yawn and noticed that her
yawn started in her mouth and jaw, then stretched out to include her
entire body. Her yawn seemed to stretch from jaw to her tail. Once “stretched
out” she looked perfectly composed and relaxed. If you have cats
around, watch them yawn and stretch before doing this meditation. This
exercise is dedicated to Mama, my 14-year old female cat.
Have a journal, notepad, or sketchbook available so write down impressions
when you done. Pick a place to meditate where you feel safe and warm
and have room to move easily. Wear warm but loose clothing. You may
want to have a yoga mat or soft carpet near you in order to lie down
comfortably.
Complete
the Relaxation Preparation or one of your own before beginning this
experiential exercise.
When ready,
lie down on your back. Begin to yawn by opening your mouth as wide
as you can—and then wider. You will probably begin to yawn.
Then, stretch and wiggle the muscles in your mouth, jaw, and throughout
your face as much as possible. Make funny faces. There are hundreds
of muscles in the face. You may discover muscles you do not use very
much. You may notice that some muscles are tight or sore from overuse
or stress reactions. Notice that when you stretch and wiggle the muscles
the rest of your body may start to stretch and wiggle, too. Allow
the facial muscles to prompt stretching and wiggling throughout your
body. Go for it. Enjoy yourself. Stretch and wiggle until you get
all the kinks and tightness out of your body. Exaggerate the motions.
If you giggle and laugh, exaggerate your giggles and laughter. Continue
yawning and stretching out for at least 5 minutes.
Totally relax
for a few minutes.
Next, turn
over and lie on your stomach and repeat Step 3 while lying on your
stomach. Stretch yourself you like a cat. Focus on all your limbs
(arms, fingers, legs, toes, and head), stretching out and wide one
at a time. As you stretch, let the muscles in your limbs tug your
entire body to stretch, too. Notice that your stomach muscles will
get a particularly good stretch. Notice that stretching one part of
your body well tends to stretch and massage the entire body. Give
yourself into stretching and wiggling loose for at least 5 minutes.
Totally relax
for a few minutes.
Repeat this
exercise from time to time in order to learn to stretch and “shake
loose” your entire body. Feel free to modify the exercise to
make it more personally your own.
Overview. Our bodies gesture our likes and dislikes, moods and reactions, day and night. My fidgeting tells me that I am nervous or impatient. A flush to my cheeks tells me that I am embarrassed or aroused. My stomach growls telling me that I am hungry. A tight and unmoving gut tells me that I am afraid.
Even in dreams, our bodies speak. We may feel as though floating, flying, sinking, speaking, musing. We see, taste, smell, hear, touch, and move. My partner tells me I laugh, shake, ask questions that make little sense to him, and even sing while asleep. Once in a while, my “crackle” laughter startles me so that I awake up out of an absurdly funny dream. Sometimes I awake afraid and do not know why.
****
Instructions. While asleep, notice your five senses changing in your dreams. What do you “see” while dreaming? Does your body seem to move or fly in dream states? Do you gesture? Do you feel pressure, pain, pleasure or tactile sensations?
Over the next month, notice what you taste, smell, hear, and feel while asleep and dreaming. Notice your mood and feelings state, too. Upon waking, take notes in a journal. Upon reflection, do any of these sensations interest you or give you insight about yourself now or a new life direction? Keep your journal private.
At the end of the month, read over your journal notes and reflect on what you notice. Consider comparing your nighttime sensations and reactions with those you experience during the day.
BODY
WIDOM PRACTICES