Anne Carson wrote in The Glass Essay,
You remember too much,
My mother said to me recently.
Why hold on to all of that?
And I said,
Where can I put it down?
Forget resolutions,
Tonight find a place just to put it down.
Start knee dropping,
Really slow,
Checking in,
Only going as far as it feels really comfortable,
Maybe staying on one side for a moment,
Passing through center.
I want you to really notice your pelvic girdle.
So when it touches down,
When you're moving to the other side,
Notice where it touches down and then follow it across the whole pelvis until it starts to lift up on the other side.
Just lay it down,
Roll across it,
Feeling the bony structure of your pelvis as it rolls side to side and then perhaps get to one side and start a little pulsation with your standing foot and you can start to massage into that hip,
Maybe into the thigh,
Perhaps the knee.
The more you yield the leg that's bent and on the floor,
All the effort comes from the pulsating push and then just pause,
Slowly move across the pelvic girdle again so you feel it rolling on the floor until you move to the other side,
Only going as far as it's really comfortable and then little by little,
You're gonna let that leg that's on the floor release more and more and you can start the gentle push and release,
This pulsating,
Maybe feeling that rocking,
Moving up your spine into your head and just remember when you move across to the other side,
You have that rolling point of contact of your pelvis and maybe roll back and forth a few times.
They don't have to be big rolls,
They can be little micro movements.
Play with the movement.
Why hold on to all of that?
Find a place to put it down.
And then come back to stillness.
Settle in.
Feel the weight of your body and the support of the floor.
Feel the movement of your breath and your belly and your chest.
Take a deep breath in,
Slightly hold your breath,
Slowly breathe out with a sigh,
Wait until the in-breath rises by itself.
Now I want you to start to roll your head to the right just a little bit and move your head to the left.
Move back to center.
And then roll your head to the left just a little bit and then back to center.
See if you can start with this simple movement back and forth,
Having your chin start to point towards your shoulder as you roll to that side.
It's just a subtle movement of your neck,
No stress.
Just extend the chin towards the shoulder,
Relaxing the jaw and the mouth and just moving back and forth between those two places.
Noticing how that's feeling in the neck.
Noticing how it's feeling in other parts of your body.
Maybe there's a sigh or two,
Just let it go.
Bringing your ear closer to your shoulder with each roll.
It's subtle,
But the intention is there.
Now come back to the center.
Pause,
Feel the weight of your body and the support of the floor.
Feel the movement of your breath and your belly and your chest.
Take a deep breath,
Slightly hold your breath and slowly breathe out.
Wait until the inhale rises by itself.
And then breathe out.
And then breathe in.
And then breathe out.
