WBS Body

If these practices to do not create change or experiences for you at the level you would like, it is a good idea to take some body classes that will give you exposure to what you do not know on your own. Classes like restorative Yoga, stretching, or trampoline can give you the much-needed insight to continue on your own.

Body Basic Stretch

The way you think about pain and body movements is restrictive. This Basic Body Stretch will get you started towards opening the body for support and flow. Let’s begin with the neck.

Practice: Standing or sitting, your upper body is straight, shoulders down and relaxed, neck tall and facing forward. This may be as far as you will need to go to feel the first part of the practice.

  • Very, very slowly, lean your head to one side until you feel the tiniest stretch.
  • Do not move past the tiniest stretch. The stretch should be barely noticeable. If you feel pain or an, “ah, that’s a good stretch” you have gone much too far. Pull back and start again until you barely feel the muscle engage.
  • Stay here in this place of barely engaging your muscle, the tiniest stretch.
  • When the muscle is again relaxed and you can no longer feel the muscle awareness to the tiniest stretch, move a tiny bit more and stop.
  • Repeat holding this tiniest stretch until you no longer feel it.
  • Continue and repeat for 5-30 minutes until your stretch is complete or until you encounter pain that is more than a tiny awareness in the muscle.

This is a very slow process. You will need to repeat the process on a single muscle or muscle group more than once for complete release of the holding patterns your brain has created. Take your time. You may notice immediate change in your flexibility, clarity of thought, problem solving without stress, and more. For chronic holding it can take a week or more to notice relief.

Typically, you have been using your brain to avoid pain. As soon as a stretch becomes painful the brain alters the energetic process and the blockage of energy is not released back to free flow. In a painful stretch, only the physical muscle is being stretched. Going at a very slow, deliberate pace will release both the energetic and physical blocks, reconnecting the mind, brain, and body movement as one.

Purpose: This practice will strengthen your muscle fibers, bring awareness to body issues, and heal the muscle tissue so the body can hold a healthy posture without effort. Over time in combination with Contemplation you can experience complete physical release.

Feel Energy in Your Finger

You can awaken areas of your brain that already have the connections you are looking for. In the womb, as your body developed, you could feel everything. The awareness was already there, being used as a constant in your existence. Over time, you have moved your body awareness into the subconscious and used your conscious focus to learn and grow in other ways. Reawakening your ability to consciously feel your body by focusing on the energy in your finger can be surprisingly easy.

Practice: Hold your pointer finger in the air in front of your face. Looking at your finger:

  • Bring to your thoughts how amazing your finger is. Feel how the skin wraps around your finger. Notice there are no seams, no beginning or end to the skin itself. Your skin is a continuous fabric that grows and changes with your finger. Continue to observe your finger feeling as much sensation in your finger as you can.
  • Now tune into the sensation of movement along this continuous fabric. See if you can feel the blood as it moves through your finger.
  • Use your imagination and see if you can feel how your fingernail sits on your finger, feeling it as separate from your skin and finger.
  • Try to feel sensation under your fingernail, separating your awareness of the fingernail and what is underneath it.
  • Feel the separation between the nail and the air that touches it, becoming completely aware of the texture of the nail’s surface.
  • Feel the difference in temperature between your finger and the air that moves around it. See if you can raise or lower the feeling of temperature touching your finger.
  • Use your focused attention to feel your finger completely. Attempt to intensify your awareness to the tiniest component.

Purpose: Feeling energy in your finger is easier than some other parts because of the existence of your extensive nervous system. Use this connection to develop sensitivity to your energetic system.

Feel Energy in Your Body Parts

This is very simple.

Practice: Start by touching the bottom of your bare feet.

  • Using a single finger or the toe from the opposite foot, lightly stroke the bottom of the foot once.
  • Feel the sensation that occurs when you stroke the bottom of only one foot.
  • Repeat several times with a break between each stroke to feel the body sensations.
  • Now stroke the other foot, repeating the full process.
  • Feel the difference and similarities between the two sides of your body and the reactions that occur.
  • If you feel one side is less sensitive than the other, focus on the feeling to open up the flow of energy until both sides have equal sensitivity.

If done lightly enough you may be aware of a sensation that will continue up your leg as you stroke the surface of your foot. The less pressure on the foot, the more likely the brain’s focus will travel with the sensation of energy moving through the body.

You can choose a second location such as your forearm or your abdomen, again stoke gently with a single finger or even a feather to keep the touch even lighter.
After paying close attention to the sensations created by the light touch, try to recreate the movement of energy without touching the skin.

Practice variation: Push a little harder into the sole of the foot and stroke two or three times. This will create a longer lasting feeling of sensation within the foot for a more complete observation.

The contrast and comparison between the two sides of the body, and the reaction that flows following the stimulation, allows the body awareness to create itself by using reflexive and reactive principles. By thoroughly feeling the inside, we can also learn to feel the outside.

Purpose: Just like Feeling Energy in Your Finger, this practice should help you develop a greater awareness to the energy in your entire body.

Body Awareness

You are so busy, so busy your brain has set aside awareness to accommodate your need to do more, faster, and with less free time. This focus can shift your natural awareness away from your body. Returning attention to your body can open up some easily maintained body awareness methods for free flowing your energy.

Practice: Standing under running water:

  • Using a rounded or oval bar of soap directly on the skin, apply light pressure.
  • Pay close attention to any spots that stand out in your senses as the bar passes over the body. Observe whether you are tender, have a loss of sensation, feel especially sensitive, and so on.
  • Following your physical exploration, mentally move into full body observation, compassion, or a Kindness or Release Method for support.

Practice Variation: With a handful of lotion perform the same application of pressure, observation of body, and mental awareness as above.

Often, a lack of body awareness results in loss of flow, stagnation, or hyper-flow. Slowing down and paying attention to your body through physical touch is an excellent physical reminder of your energetic body and its abilities to return to freely flowing energy.

Purpose: Applying attention with conscious observation can reopen flow of energy to the body and promote wellness.

Spinal Stacking

Sitting or being stagnant and unmoving puts a lot of pressure on your spine and spinal cord. Try re-stacking your spine to release unwanted pressure, tension, and stagnation.

Practice: From a standing position, feet about a foot apart:

  • Raise both hands high over your head, stretching up.
  • Keeping your arms straight, bend at your waist, folding your body in half so your arms meet your legs.
  • Release the hold of your arms and upper body and allow yourself to dangle loosely with a slight pivot at your waist.
  • Keeping your body loose, begin to roll up from the base of your spine. You are lifting your body weight up from your legs and back using as little of your upper body muscles as possible.
  • Continue to roll up, restacking each vertebra one on top of the other.
  • As you approach your standing position, head still dangling, roll your shoulders slightly to raise your head up to a forward position.
  • Your head lightly settles down on your neck.
  • Lower your shoulders down, back, and away from your ears.
  • Take several deep abdominal breaths before resuming your activities.

Purpose: This simple spinal stretch and re-stacking of your vertebrae is an excellent way to open up your nervous system and release stagnation.

Standing in Place

Similar to the practice of Progressive Muscle Relaxation, Standing in Place allows you to release body tension that often goes unnoticed.

Practice: Standing in place with your feet together:

  • Breath in and out through your nose, slow, even breathes. Use a 4 or 6 count inhale. Keep your exhale even and comfortable.
  • Become consciously aware of the muscles in your legs.
  • Stand this way for thirty seconds or more.
  • Pay attention to what muscles are flexing in your feet, legs, and abdomen to keep you standing in place.
  • Throughout the entire practice breath as smoothly and evenly as possible, aware of how your balance interacts with your breath, how it pulls or pushes your breath as you stand in place.
  • Continue to hold your breath as smooth and even as possible while focusing on your muscles.

Purpose: This practice connects breath and muscle tension. Holding a smooth and even breath encourages the tension to leave the body. The brain’s attention on the muscles further encourages release.

Muscle Tension

Holding a muscle tight while moving it can help the brain bring awareness to body blocks that usually get past you.

Practice: Choose a muscle and flex it. Now, with it lightly flexed:

  • Move the body part the muscle belongs to.
  • Move the body part back to the beginning position.
  • Feel where the sensation remains in the body after you release the flex of the muscle.
  • Breath from your diaphragm.
  • Observe the muscle while your breath.

You will likely feel sensations jump around your body as you breath. Do not fight the sensations or where they jump, simply observe.

When your practice is over do not keep going back to check in with the muscle or muscle group. Distract the brain and release the focus.

Purpose: When you observe muscle memory responses this way, the subconscious is more likely to release mental control over energetic and body blocks, returning you to a more natural flow of energy and flexibility. The change is not immediate and will more likely be felt the next day.

Crunching Your Core

A weak core allows your energy to leave your body without your control during a time of need. Crunching your core helps you differentiate between your core muscles and your breath.

Practice: Sitting or lying down flat:

  • Tighten your abdominal muscles by pulling them into your abdomen.
  • Hold them flexed while you continue to breath. Do NOT allow your breath to move up into your chest.
  • Breath in and out for five breathes.
  • Release the flex of your abdominal muscles.

Purpose: Strengthening your abdominal muscles in conjunction to your breath will make you more conscious of when your energy leaves your body.

Progressive Muscle Relaxation

This foundation piece can help you find spots in your body where you are holding tension, stress, frustration and more that are defining your energy, how you react to others, and how others interpret you.

Practice: With your body comfortably positioned, close your eyes, uncross your legs, and rest your opened hands comfortably at your side, on your abdomen, or your thighs.

  • Begin Diaphragmatic Breath.
  • Make your FACE the focus of your awareness.
  • Tense your muscles, making a sour lemon face. Hold face for the four-count inhalation.
  • Release hold of face during eight-count exhalation, encouraging face to relax.
  • Repeat the process twice more, each time releasing more of the facial expression until there is no expression, leaving a loose relaxed jaw, eyes, and ears.
  • Breath is smooth and deep.
  • Make your SHOULDERS AND NECK area the focus of your awareness.
  • Tense the muscles in the neck by pressing the shoulders towards the ears, holding for the inhalation, releasing with the exhalation. With your awareness in the neck and shoulders repeat the process.
  • Repeat to reach desired relaxation.
  • Move your awareness to the ARM
  • Tense muscles in both arms, bringing hands to shoulders.
  • Hold at shoulders for inhalation, releasing lowering arms on exhalation.
  • With awareness in arms, repeat until muscles relax.
  • Bring awareness to the muscles in the HANDS.
  • Tense the muscles in the hands by clenching them into a tight fist, holding for the inhalation, releasing on the exhalation.
  • Repeat until relaxed.
  • With each cycle it becomes easier to release and relax each muscle group. Continue awareness and release for each of these body areas:
  • UPPER BACK
  • AROUND SHOULDER BLADES
  • ABDOMEN
  • LOW BACK.
  • With
  • For FEET, tense muscles by pointing the toes towards the knees, and on the second cycle away from the knees, holding the foot position for inhalation, releasing on the exhalation. 

Practice Variation: Following your practice, consider which muscles do not relax. These muscles are holding blocks. Investigating these blocks for release will give your body the energetic support it needs.

You can work on relaxing muscles often and everywhere—when walking, stopping at streetlights, doing dishes, etc. The more you do (without over doing it), the more immediate impact you will experience.

Purpose: This foundation piece brings over-all relief to the physical body and energetic system.