Feeling Your Way Around is about paying attention. Paying attention to each body part as you slowly awaken it with gentle, circular motion. It’s about paying attention to our life. Noticing which directions we move that are fluid, feel natural and meet with little resistance. It’s also noticing which directions feel un-natural, forced and resistant to our efforts. Do this exercise with eyes closed if possible. If not, keep eyes un-focused while open.
Doing this exercise to soothing, rhythmic music assists movement.
Exercise #2 Feeling Your Way Around
Stand in bare feet or soft shoes. Keep arms relaxed, one hand using a chair, wall or counter-top for balance if needed. Begin with one side and repeat with other side before moving on to next move. With each move, notice how non-moving parts feel as you isolate each segment for movement. Repeat each movement 4 to 6 times.
Shifting weight onto one leg, curl and flare toes on each foot. Keeping toes on floor, lift heel to stretch foot, then reverse move and lift front of foot, stretching calf.
Holding foot off floor, slowly rotate ankle both directions.
Bend knee up behind, then extend leg.
Lift knee to chest, then straighten and lift behind.
Keeping ball of foot on floor, circle knee and hip both directions.
Bend both knees and rotate hips both directions.
Slowly rotate your ribcage around in both directions, keeping hips as still as possible.
Lift your one shoulder and circle around in both directions.
Put fingers on shoulders and rotate elbows forward, up, back and down. Reverse directions.
Extend one arm at to side at shoulder level. Begin small circles and expand to large circles, going forward, up, back and down. Reverse directions.
Letting arms hand relaxed at sides, rotate each wrist in both directions.
Clench and open hands, spreading fingers open.
Circle head and neck in both directions.
Stand quietly and notice what you feel.