Stage 1 Exercises - Introduction

Before I even do Stage 1 I want to check in with my body. There are several ways you can do this, and this is one of my favourites.

Stand up, ideally without shoes on. Put your feet about a shoulder width apart, and if you can - close your eyes (if your balance is bad you can either do this with your eyes open, or stand in the corner of a room with the walls behind you, so that if you wobble forwards your feet will automatically step out, and if you go backwards or sidewards the wall catches you)

Pay attention to the relationship between your feet and the floor. Where is your balance. Are you standing on both feet? Are you swaying side to side, or forwards backwards? Is your weight forwards, backwards or to the side of one/both feet. Observe your feet and see if you can get balance in how you stand - somewhere in the middle of your feet.

Then shift your attention to your ankles and just observe them. You are going to slowly work your way up your whole body as follows:

• ankles

• shins and calves

• knees

• thighs/quads

• hips/pelvis

• low back

• belly

• up the middle of your torso, front and back

• chest/upper back

• shoulders/arms

• throat/neck

• head - jaw, face, forehead, skull

And then you are going to trace all the way through these until you are refocused on the soles of your feet. It only takes a few minutes, but I find it an excellent way of observing your body. You can also do this sitting or lying down.

What did you notice? For some people it’s very physical, they become aware of tension, where they hold muscles tight, or pain in the body. Others notice their breathing or how they move or how energy is moving in their body. Some find it very hard (initially) to notice anything. Whatever you notice is right, because when it comes to your own body it’s impossible to be wrong.