FIRST EXERCISE OF SESSION (2 minutes)
Stand about half your foot length in front of a chair. Lift one foot
off the floor and place its toes on the floor a comfortable distance behind you so the foot is under the chair. Exhaling,
bend both knees to bring your bottom to the chair – allowing your weight to transfer from your front foot to your back
foot as you do this. Inhaling, bring your back foot forwards to beside the other foot. Exhale. Inhaling, move the foot
that had been your front foot so that its toes rest on the floor under the chair. Exhaling, press down through the back
leg and straighten both legs to come up to standing. Inhaling, lift your back foot forwards to beside your other foot.
Repeat on the other side. Repeat 2 to 3 more times to each side.
SECOND EXERCISE OF SESSION (2 minutes)
Sit on a chair with your feet hip-width apart and parallel, and with
your spine vertical and elongated. Do NOT use the back of your chair. If you have a tendency to jut your chin forward,
think about extending the back of your neck upwards so that your chin tucks in a little. Turn one foot outwards as far as
it will go (heel staying on floor throughout) and then return to pointing forward. Turn the same foot inwards as far as it will
go (heel staying on the floor throughout) and then return to pointing forwards. Repeat with the other foot. Repeat 3 to 5
more times with each foot.
THIRD EXERCISE OF SESSION (2 minutes)
Continue sitting on the chair with your feet hip-width apart and
parallel, and with your spine vertical and elongated. Exhaling, move one foot forwards and upwards, straightening the
leg (the knee staying at essentially the distance from the floor) – if it is easy to do so, straighten the leg completely;
otherwise just straighten it as far as is comfortable. Inhaling, lower the foot back to beside the other foot. Repeat with
the other leg. Repeat 3 to 5 more times with each leg.
FOURTH EXERCISE OF SESSION (4 minutes)
Check you are in a comfortable sitting position with your spine
vertical and elongated. Check the shape of your spine with your hands. If your lower back is curving inwards a lot then
see if you can feel or imagine a slight sinking of your tail-bone downwards : observe how that encourages your lower
back to lengthen and elongate. If your upper back is curving outwards a lot, see if you can imagine an unfolding and
opening of your upper trunk with an inhalation, encouraging each spinal bone to become aligned on top of each other.
If you have a tendency to jut your chin forward, think about extending the back of your neck upwards so that your chin
tucks in a little. Let your hands rest in your lap or on your legs. If it is comfortable to do so, close your eyes and gently
draw your awareness to inside your body. For a few moments listen to, and accept (unconditionally), any messages
your body has to give you. Bring your awareness to your trunk and imagine it as a container such as a vase or a bottle –
a vase or a bottle that can be gently filled with the breath and emptied of breath. Bring your awareness to your breath and,
while inhaling, imagine the breath gently filling your trunk from the bottom to the top. Then, while exhaling, imagine your
trunk emptying from the top to the bottom. Allow your inhalations and exhalations to flow naturally, enjoying the gentle
filling and emptying of your trunk. When you feel it is time to stop this exercise, let your awareness drift away from your
breathing. Observe how you feel for a few moments. Then, keeping your eyes closed, direct your awareness to what you
are going to do next and your surroundings. When you are ready, open your eyes.