Lengthening and directing legs procedure

The leg muscles are so strong and constantly in use that noticing habitual misuse is sporadic.

Spend 5 minutes practising awareness by:

Sitting on some books or a yoga block on a laminate wooden or slippery floor one leg outstretched.

Now practise drawing the leg towards you without doing it.

First start by sending your directions and maintaining the direction outwards to the heel – keeping the mental connection with the heel at all times.

As you draw the leg towards you the habit will shift the mind away from the heel as you “do” the action rather than “not doing” it.

Keep inhibiting and directing and only moving to the point where the mental shift happens and start again. At the beginning just a small bend of the knee will shift the mind until strengthening of inhibition and direction builds.

This isent about whether you can bend the leg!

Recognise end-gaining and start again.

In so doing you build the habit of mentally being aware of all of you from the tip of your head to the souls of your feet.

Letting go…..idea 1!

Many come asking how do I let go of my thoughts to just be here now.  This can be practised during semi supine.

Idea 1 

Notice that thoughts come from the brain stem in a stream.

Imagine that on the inside of the head in a semi circle there is a series of coat hooks.

The thoughts stop and hang on the coat hooks. See them stopping and “hanging around”.

Now – the coat hooks are imaginery – so they can vanish – the thoughts have nothing to hang onto and disappear.

Gain traction in directing there to be nothing to catch the thoughts – they can then enter and leave quickly.

Semi-Supine make it a habit!

(Outside of a lesson) there is nothing better than this active-rest position to naturally rebalance you.

It is the habit of continually using the floor that is the key – continuity of practise is the secret of success.

It doesn’t matter if your mind wanders some – don’t be too strict with yourself to get back to the “directions” – let it build underneath any chatter – and in a natural way your attention will shift to a leg, an arm, a back and then to something else either a thought or something physical.

Consciousness IS movement.  And we want to not put the brakes on it but slowly redirect it to be more constructive.

The floor will do this – with the aid of gravity and with the direction to reduce reduce any physical/mental effort – to let go completely but to still be completely alive and aware of the totality.

If you notice that you are thinking a lot of just other things in the mind then it is caught up and fixed and you need to re-anchor yourself in the body – so simply decide to make a choice to move a leg an arm using your directions with full awareness.

Space between bones and skin

We are a skeletal system sitting in a perfect anti-gravity suit.

For that suit to work it needs to act in totality and the muscles need to float over the bones in opposite directions.

Any time a muscle is stuck the relationship to the bone is static – the relationship needs to be continually dynamic.

Always drop the skeleton inside the muscles – this can be done by realising there is a great space between the outer extremities and the bones.  Even in areas (like the head) where it appears the skull is close to the outer edge – challenge that concept – small differences in thinking can make profound changes in use.

Time to inhibit

A nerve impulse from the brain takes one millisecond – there are 1000 milliseconds in 1 second.

With information moving that fast in order to have some traction on an automatic response pattern one needs to foster an ever evolving level of awareness – the only way to get to that level is by letting go of all “composite thinking” and to drop into presence.  

Then one is aware and ready – FM was known to quote Shakespeare “The Readiness is All”

This also means a few minutes in semi-supine is worthwhile – all depends on the ability to bring awareness to the moment.  In the beginning longer is spent lying down until the mind gives up under the continual will to come back to the moment.   Then shorter periods are sufficient.

Standing up in semi-supine

This is the direction.

To have the same sense of total support and ease when standing up as when in semi-supine on the floor.

To convert horizontal semi-supine to vertical semi-supine takes practise!

Step one is to begin by imagining the books are behind the head supporting it.

Best time for active relaxation – semi supine


Notice if an activity has drawn you in and you’ve spent sometime unaware of your balance of your head over your spine & your sitting bones.

Use the floor

It’s a perfect rebalancing device – the books under the head, the reference of the floor under the back and feet.

Bring your whole awareness into taking back a total view of your space and release into it – let go of the muscle pulls.

Stop pulling the head into the neck the arms into the torso and the legs into the back. Direct everything towards your centre from the outmost extremities inwards – just think it don’t do it.

The neck and back will re lengthen.

Go back to your activity refreshed and start again.

Semi supine should take (with practise) 5 mins only.