don’t just do something, just sit
““When people ask, “What do you practice?” I respond, “I am trying to keep my mind clear and alert so that my heart can be open to respond with kindness and compassion to all parts of my life.” I’ve recently changed from teaching, “Mindfulness in Everyday Life” to saying, “Everyday Life IS Mindfulness Practice.” There is no situation in which paying careful kind attention would not be the most helpful response.””
Allowing easy movement
Releasing resistance
Sylvia Boorstein, Buddhist teacher and writer is the inspiration for this series: Don’t Just Do Something, Just Sit. It is a short series for a busy, possibly stressful month. In this series, we will sit and practice some Feldenkrais approaches to self treatment.
Don’t Just Do Something, Just Sit - Self Massage 1
Be the quiet in the roil
Simple techniques to lift and open the chest
The first session is devoted to lifting the breastbone and opening the ribs. Be gentle with yourself and allow your fingertips to tenderly find the spaces between bones and help expand them. Of course the breath will be involved.
Set Up:
Lie on a mat with support for head and legs as needed.
Don’t Just Do Something, Just Sit - Self Massage 2
Be the quiet in the roil
Based on “The feet and its toes (AY36)” by Moshe Feldenkrais
Follow Moshe Feldenkrais’ approach to softening and strengthening the feet, and feel the relaxation echo through your whole self. This lesson is written for lying and sitting on the floor. If you prefer to sit the whole time, you might want to set up near something to support your leg on.
Set Up:
Lie on floor with support for head and legs as needed.
Don’t Just Do Something, Just Sit - Self Massage 3 - Soft Face
Be the quiet in the roil
Based on “The Tongue” as taught by Julie Rubin, Based on The Esalen-Stransky Notes
Calm the vagus nerve by relaxing the jaw and, by proximity. the nerves that pass through it. Sitting or lying supine, glide the jaw side to side. Use your fingers to soften the lips by curling them up and down, and stretching side to side. Loosen the tongue by sticking it out, up and down, over the top and bottom teeth. End with a soft, lovely smile. And a totally relaxed face, a totally relaxed self.
Set Up for Seated Lesson:
Sit on an armless, stable chair
Lie on floor with support for head and legs as needed.
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Don’t Just Do Something, Just Sit - Self Massage - 4- Soft Hands, Soft Shoulders
Be the quiet in the roil
Based on “The Sweater Lesson” by Eileen Bach-y-Rita
Your soft hands are caressing your belly, ribs, and shoulders. The gestures bring lift to the upper back and open the chest. And, in preparation for winter, the movements remind us of the graceful way to take off a sweater.
Set Up for Seated or Supine Lesson:
Sit on an armless, stable chair
Lie on floor with support for head and legs as needed.
Don’t Just Do Something, Just Sit - Self Massage - 5 - Soft Hands, Soft Eyes
Be the quiet in the roil
Based on “Easy Seeing” from “Seeing Clearly” series by David Webber
Another trance session. This one uses a background, personal groove, soft hands and breath to induce your senses to relax.
David Webber incorporated Buddhist practices into his Seeing Clearly system, the source for this lesson. He uses “box breathing” to your own personal grrove to bring attention to the transitional stages of breathing. David says: “Many of us have never paid attention to the gaps between the in and the out breath. And there is a lot of muscular holding and habit that we are not conscious of because the transitions are not available to our awareness. This (lesson) gives us a chance to release deeply within our system.”
Set Up for Supine and Prone:
Lie on floor with support for head and legs as needed. You may want some extra padding for the short, prone (on your belly) part of the lesson
Sit on a firm, stable chair