Only one, Only moving, Only calm

You can initially perform this practice as you follow the instructions step by step on your computer screen. In a short while you will find that you no longer need to read the instructions and you can just take a pleasant wandering journey on your own. Then you might find that your experience deepens and your good feeling grows.

The main idea for this Practice is to notice how movement and breath are important components in all of life. Notice how movement and breath connect all living beings together, as active players in the symphony of life.

If it is convenient for you I would suggest using some slow soothing music when doing this Practice. Keep the music quite low, but definitely audible. Let the music feed your movement and breath.

Although you can do this Practice either sitting or standing, I will describe doing it from a seated position.

“From a seated position, take a minute or two and quiet yourself down……. As you begin to quiet down, notice if you can, your heartbeat….the rhythm of your breathing……. and how your body moves with each breath…….”

“Take a minute and also notice any sounds that are in your local environment……..and note what it is you see around you………”

“Breathe deeply, as you balance the structure of your body, and release the muscles of your face, neck, chest, and stomach…… And then breathe deeply again…………”

“Move around some as you perhaps begin to feel the pulse of life within you…….”

“Breathe deeply, and allow the weight of your body to rest in your lower abdomen…………. Have a sense of your lower abdomen being quite heavy and full, and at the same time feel that all of the rest of your trunk is light, and expanding upwards and outwards…….”

“Sometimes it is helpful to have an image that assists you in feeling both heavy and light at the same time…….. An image that might prove helpful is………..Consider your pelvis to be like a large pot, and your lower abdomen is the water that fills your pot………… Now, let the water in your pot begin to warm up, so that steam forms and rises up from your pot……like the soothing steam rising from a bath tub or sauna………”

As this warming, relaxing steam rises up and washes over you…….. let it fill your upper body and give you the sense that the rising steam leads your whole upper body to ever so much, rise up and expand…………”

“Breathe deeply and feel both the weight of your full pot, and the expansion and lightness of the steam rising up and enveloping and expanding your upper body…… Experience the rising and expanding steam to be an outpouring of ki……..”

“Breathe deeply and notice the movement of the steam…… the movement of your ki……the movement of your body…….and feel an inflow of ki, like a soothing breeze, as the atmospheric pressure around you moves into your space, to balance the lessened air pressure of the rising steam……”

“Breathe deeply and notice that your spirit is quite immovable right now……. Very firm, very calm, very present….As if there is a strong but gentle force expanding inside of you……. while at the same time there is a strong but gentle force contracting inside of you….. Your spirit contracts and expands at the same time…… and your spirit is quite able to move if movement is indeed necessary…….”

“Breathing deeply and sensing a unity with all of life….. doing only what your spirit moves you to do…… and nothing more or less……..Your “doing less” leads you to feel and expand into your power……… while having a greater sense of connection to life…… Great calmness leading to great action…… like a hurricane radiating out from its calm center…….. Great action leads to great calmness, as when a strongly thrown top rights itself and calmly spins round its center……….”

“The expansion and contraction of your breathing…….. The expansion and contraction of your heartbeat….. The expansion and contraction of air currents throughout the world as some areas heat up and other areas cool off….. The movement of the clouds in a light blue sky….. The movement of the leaves on a large tree as a fresh spring breeze passes by………. The rapid flowing of a mountain stream fed by the melting snow moving down the mountain…. The call of a bird……..the crying of a young baby…….. the beating of your heart……….and the inhale and exhale of your breath…… all taking place right now…. feeling this moment……..saying yes to this moment…… feeling one with this moment…….. feeling your movement…….. and sensing how your movement is a movement that is common to all of life……. the entire universe is moving….. the whole world is breathing….. and it is the need for diversity…… the need for differrence…….. both expansion AND contraction………. black AND white……inhaling………AND exhaling……… that balances the world… and leads to an outpouring of spirit……. a sense of Oneness, with all of life……….

Let us know your thoughts...