Try these exercises for the nervous system. Smaller and slower is the key. Use some or all.
This is the follow up to this post.
Spread a blanket on your mat
Lie on your back
~Bring knees toward chest and align shins and ankles
Leave upper back on the floor and roll hips left
Place legs and feet on the floor
The knees can be above or below the hips as you please
Eyes closed observe the inner leg from the knee to groin
Is there tension?
Relax the inner thighs
Observe the back hinge of the jaw
Is there tension?
Release the jaw bone to be as soft as the inner thighs
Where is the breath? Notice: It is always there
Repeat to right side
~Roll onto back- knees bent and feet on floor
Press and release the pressure of feet against the floor several times to pulse the lower spine
Now press and release the lower spine with no help from the feet or buttocks
The movements will be small and intimate
Notice the breath… it is always there
Is there a breath that makes this movement more organized for you?
~Press fingertips firmly from side scalp edge to the broadest part of the side skull
With strong fingers and a soft neck draw skull up and chin towards chest
Lower with strong fingertips and firmly drag fingers back to scalp line
Press fingertips from center scalp edge to the crown of the head making two rows with the fingertips and maintain pressure as you make small circles on the top of the scalp. The scalp may feel tender
Withdraw the fingers firmly back to scalp line
~Slip hands under skull and press the thumbs firmly into the base of the skull around the spinal muscles
Lift and lower the chin several times gliding the head over the thumbs
Massage the ridge between the base of the skull and the circumference of the mid skull which is behind the nose
Run fingers quickly from brow across top of skull twice
Extend legs, turn palms to ceiling, arms at sides
~Press middle fingers firmly into the notch behind the base of the ear lobe at the jaw line
Hold and slowly open and close the jaw
Notice if one side moves at a different pace
Go slower
~Gently massage the back hinge of the jaw bone
Slide thumbs to the bottom corner of the jaw bone
Press the other fingers into the thick muscle at the top hinge of the jaw
Open and close the jaw slowly keeping a firm pressure on that hinge
Your outer fingers will slide under the outer cheek bones
Release the hands and imagine you are sliding the upper jaw right to left a few times
Notice the breath….. it is always there
~Pinch the top of the earlobe and continue pinching your way down to its base
Gently pull and hold the earlobes out pressing the forefingers into the inside fold of the lower lobe for two breaths
Relax the jaw
Rest the arms at your sides so they do not touch the trunk anywhere but no farther, palms to ceiling
~Slightly open the jaw and let if fall back to neutral. Repeat several times. This is a small movement
In tandem open the fingers slightly and let them fold to neutral
Notice! It takes at least four times as long to come back into place as it does to exert.
The jaw and fingers are opening and coming into themselves like pulsing coral
Notice the breath….. it is always there
Is there a movement of the breath that makes this more organized for you?
Do less and less until you are still
Invite the brain, the heart, the belly, the skin to be absorbed into the ocean of the body
Let Go
