Small Journeys Into The Vastness Of Self | Flutters

Once more,

You want to be lying down on the floor and get very,

Very comfortable.

You want to be able to come back to this idea of sensing your body print on the floor.

And as you lie down with legs long,

Just take a few moments and sense that body print.

That place in the back of your head where you feel the heaviest.

And then that place in the neck where the curvature of your spine lifts off the floor.

And then again somewhere in the thoracic spine where you feel the contact again with the floor.

And you can sense how the floor supports the right and the left shoulder blades.

And for a few moments observe which shoulder blade feels heavier and which is lighter.

And which shoulder blade feels spread wider on the floor.

All those places where you feel a bit heavier.

All those places where you feel lighter.

And the contour of your body where it leaves the floor.

And then as you go down with your attention can you sense the way your ribs touch the floor.

In the left and the right side.

And the lower back.

For some people there's contact there with legs long.

For others not.

And that's perfectly fine.

And then just sense your pelvis.

Which side of the pelvis feels heavier?

Can you sense the back of your sacrum?

The center of the pelvis.

And the sides,

The hip bones.

Do you feel more weight towards the center of the pelvis or the sides?

And then the back of the legs.

If there's space in the back of your knees.

Sense your calves.

Sense your calves.

And again you can compare which one feels heavier and which one feels lighter.

Which one feels spreading wider.

And sometimes it's the one that's heavier that's also wider and sometimes it's the other one.

And again there's no right or wrong.

We're just observing that print.

As if you were a stamp.

Which places is the color denser?

Which places it becomes lighter?

Is it a gradient?

And where is that edge where the body print lifts completely off the floor?

The back of the ankles?

The back of the ankles also lift.

Where is that place of lifting from the calf to the ankle?

In the right leg?

And in the left?

And the right and the left heel?

Again notice which one is heavier and which one is spreading wider.

And as you take a few moments to really visualize this print clearly now.

You can color it whatever color you want.

Can you make the image clear?

So that now as you bend your knees and you stand your feet on the floor.

You can find what shifts for the rest of the body print.

So bend your knees and stand your feet hip width apart.

And can you begin to observe this new print?

What happens to the back of the head?

And the shoulder blades?

The ribs?

The lower back and the pelvis?

How do you contact the ground now that your knees are bent?

And start sliding your feet away extreme slow motion.

Allow both feet to slide away and as your feet slide.

Can you feel the changes in your pelvis?

How does the print of the pelvis change?

And in your lower back?

And the contact of your ribs?

Shoulder blades?

And the pelvis?

Ribs,

Shoulder blades and the back of your head.

And when your legs become too heavy let them slide down faster.

Have a breath with legs long.

Bend your knees and begin to slide again.

This time paying attention to the changing shape of your spine.

The shape of your lower back.

Upper back.

And the back of your neck.

And when your legs are long again have a breath here.

Sense your body print.

And the next time you bend your knees let them stay there now.

Can you play around a bit with the position of your feet?

A centimeter to the left or right.

A bit forward and a bit back.

Find out which is the best position to stand your feet now.

Somewhere where you can feel it's easy to keep them standing.

Find this optimal position for your feet.

Where you can sense the support of your bones and joints.

The ankle,

The knee and the hip.

So it might not be the first place where your feet touch the ground.

But maybe a centimeter forward or back.

A bit more open or a bit more closed.

You can take a few moments and play with this position.

To find that precise position where it really feels comfortable.

And you feel the minimum amount of effort in your leg muscles.

In order to stand your feet like that.

And as your feet are standing can you keep now your attention to your pelvis?

To that print that your pelvis is making.

Is there more weight towards the center,

Towards the sacrum?

Or towards the sides,

The hip bones?

And very,

Very slowly can you begin to turn now the right knee.

A little bit inwards and a little bit out.

Just a centimeter.

Not even,

Just a millimeter.

So your knee comes a bit inwards and then back to center.

And then a little bit outwards.

And as you do this movement can you feel the space in the right hip joint?

Can you visualize the ball that is the head of the femur?

The head of the thigh bone that's rolling inside the hip socket.

And how small can you make this movement?

So that it doesn't impact the print of the pelvis.

And very slowly begin to make that movement a bit bigger.

Every time a millimeter bigger.

And begin to find now where is this point where you begin to feel a bit more clearly that the hip socket is moving.

So that it begins to impact the way your pelvis touches the ground.

Is there a shift in the right hip only?

Or can you feel it in the whole print of the pelvis?

And make it bigger and bigger.

And see how does this movement changes the contact of the pelvis.

The print of the pelvis on the floor.

And then let that movement go.

And come back to a neutral position for your knees.

Let's compare what happens when you do this on the other side.

So can you begin to gently turn the left knee a millimeter inward and outward.

And begin again with the smallest possible version of the movement.

Sensing where do you feel this?

How does it impact the shape of the print of your pelvis on the floor?

How much space is there in the left hip joint to move easily without strain?

And when does it begin to impact the print of the pelvis on the floor?

As you make it bigger and bigger but just a millimeter at a time.

Because we're not symmetrical.

Maybe the shapes and the sensations are quite different from one side to the other.

And that's perfectly fine.

And make the movement big enough so that you can clearly feel how does your pelvis change shape?

How does your pelvis change its contact with the floor?

And then again you can let it go and have a rest.

This time with knees bent or legs long.

Whatever makes your lower back feel better.

Just take a few moments to digest the sensations.

Allowing your attention to rest.

Letting go.

Allowing your body to digest the differences between left and right.

And now let's play with both knees together.

So can you begin to tilt your knees a bit to the left and back to center and then to the right and back to center.

Beginning again with the smallest possible movement.

And very slowly making it bigger and bigger.

Keeping your attention to the sensation in the space of your hip joints and in the weight of your pelvis.

And as your knees are tilting from side to side can you maybe feel your pelvis following along?

So play with this movement for a few minutes.

So play with this movement of tilting the legs side to side and when you feel you need to rest,

Have a moment to rest.

Knees bent or legs long.

And now let's find another movement.

So could you now begin to tilt your knees inwards and then outwards.

So both knees come a little bit to the center and a little bit out.

And sense now,

How does this impact the print of your pelvis?

As your knees go in and out,

Can you pay attention now to how the pelvis changes its shape?

When your knees go inward,

Do you feel more weight in the center or to the sides of the pelvis?

And when your knees are open,

Do you find that there is more weight in the center,

In the sacrum or the sides,

The hips?

And could you imagine now the back of the pelvis?

That print on the floor has a butterfly.

So the sacrum is its body and the hip bones are its wings.

And as you continue the movement of the legs,

That opening and closing of the knees,

Making it bigger and bigger,

Can you follow the changing shape and see if you can maybe also allow a bit more change without engaging your glutes or belly muscles.

Just simply by tilting your thighs,

Just by using your bones,

Can you feel how that opening and closing of the legs changes the shape of your pelvis and maybe the contact of the lower back to the floor?

How do the curves in your spine change in order to follow that movement of the pelvis,

That fluttering of the pelvic butterfly?

And can you find a rhythm that's easy to follow and easy and comfortable?

And maybe connect to your breath so that you find this easy cyclical movement and allow the body to follow the rhythm of the wings going up and down.

And then you can let it go and have a rest,

With knees bent or legs straight.

Taking a few moments to absorb.

Taking a few moments to rest your attention.

We've been guiding our attention for a while now.

Maybe you can keep it here in the moment but allow it to roam free.

And for a few moments follow it instead of guiding it.

And then,

With the legs standing again,

Let the knees rest for a while.

And can you turn your attention now to your shoulder blades?

And we kind of want to find the same movement but this time instead of rolling the inside,

The hip joint,

The same idea in our arms we will find a nice place for our arms to rest.

Not on your body or near your body so can you open your arms a bit to the side,

Somewhere next to you,

Somewhere comfortable.

And can you begin to roll now your wrist on the floor?

Whichever arm you want,

Pick one.

Can you begin to roll now your wrist on the floor?

Whichever arm you want,

Pick one.

Can you begin to roll your arm but in a way that's not just rolling from the elbow down,

Not just the forearm,

But the whole arm from your shoulder to your hand.

Can you imagine your whole arm as a tube,

As a cylinder and you roll it on the floor so your elbows rolls,

Your forearm rolls,

Your palm rolls on the floor so that it turns the inside of the palm towards the floor and then as your arm rolls out the palm turns towards the ceiling.

And it's just not a movement just in the wrist,

Just in the forearm,

But it's the whole of the arm from that rounded ball inside your shoulder joint the top of your humerus bone.

You roll the whole arm,

The upper part,

The elbow and the lower part.

And can you feel what happens to your clavicle and what happens to the way your shoulder blade contacts the floor.

And as you begin to make this movement bigger and bigger,

One centimeter at a time,

How do your ribs change shape?

Can you find a slow and easy and comfortable and fun way of doing this arm rolling?

Did you choose to work with your dominant arm first?

Can you switch sides and roll the other arm now?

And take a few moments to begin again with the smallest possible movement.

And as you make the movement progressively bigger,

Pay attention to the sensation in your clavicle and your chest,

The ribs under your armpit,

The weight of your shoulder blade.

How is this side for you?

How is this side for you?

And have a rest.

Have a breath.

Sense your body print.

And begin again,

Rolling one arm and then the other.

The differences in the shoulders might be much more pronounced than the ones in our hip joints.

So take a few moments to really find the details in the difference when you roll the left arm for a few times and then the right arm for a few times.

What's the difference in the sensation of the clavicle and the chest Which side does the rolling feel easier?

Bigger,

Smoother and effortless?

Can you keep your palm and your fingers soft?

Just allow the hand to follow this rolling motion.

And again you can let it go and have a rest.

The shoulder blade,

The shoulder blades are shaped like a triangle,

Kind of shaped like the African continent or like butterfly wings.

So can you begin now again the same movement,

This time both arms rolling in and rolling out.

And just like every other movement we made,

Begin with a movement that's a millimeter small and pay attention to what changes in the shape of your lower back and the weight in your shoulder blades.

And each time you make the movement a little bit bigger and bigger.

Sense now as your arms roll in and out what happens to your shoulders.

What happens to your shoulders?

That round part of your shoulders.

Does it become a bit lighter and then a bit heavier?

Can you feel?

When does the movement make the center of your body print heavier?

And when does the movement makes the edges of the shoulder blades heavier?

So again you find this way of gently moving the print of your shoulder blades as if you had that butterfly in your upper back now.

So your thoracic spine,

The space between your shoulder blades,

Is its body and the sides,

Your shoulder blades,

Are its wings and they are moving and sliding.

How big can you make the movement?

Not forceful,

Only bigger.

Can you make this movement so that you can feel it in your chest and your breastbone,

In the ribs and under your armpits?

Can you soften yourself now enough to allow the thoracic spine,

The spine between the shoulder blades,

To follow along the movement?

So you don't try to change the shape of your spine,

You just listen.

Can you make a soft and easy but bigger movement so that you feel the rest of your body,

The rest of yourself,

Following along,

Allowing your ribcage to move in this opening,

Allowing your ribcage to move in this opening and closing of the wings?

And again you can let that go and have a rest to digest the sensations,

To sense the weight of your shoulder blades,

The weight of your arms,

Your body print and let's bring both movements together.

So for the next few moments,

Can you think of the whole body print,

Both butterflies,

The butterfly in the back of your pelvis and the butterfly in the back of your shoulder blades.

And as your knees begin to open,

Can you roll your arms out and as your knees begin to open,

Can you roll your arms out and as your knees come together,

Can you roll your arms inwards and connect those two movements,

Making them small at the beginning,

Listening in to how much can you follow along,

How much can you notice when the movement is small and can you allow yourself to soften and follow the movement as it gets bigger and bigger.

A millimeter at a time.

How is it when the whole body print follows those butterflies?

How does your spine change shape?

How does it change its curves?

And then for a few moments,

Could you reverse the movement so that as your knees open,

Your arms roll in and as your knees come together,

Your arms roll out and sense how is this movement,

How is this connection?

Is it easier to synchronize?

Is it more challenging?

And again,

Just for a few movements,

As your knees open,

Roll your arms out and as your knees come together,

Roll your arms in,

Finding that changing print throughout the back,

Those places where the print widens,

Those places where the body print gets denser.

Those wings that are your shoulder blades,

Those wings that are your hip joints.

And you can let the movement go and allow your legs to slide and elongate in slow motion,

Enjoying the sensation of the changing body print.

For a few moments,

Just sense your print.

Is it different from when you first touched the floor?

Taking a few moments to enjoy the support of the floor.