| Practice Guide |
| Swaying meditation |
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| Subbody is not easy to understand by head, but by body experience it's
easyer than by head. Please try the following practice, when you feel stiff
or tension in your body and mind. Swaying meditation 1. Drop breathing (Losing strength breathing) Find a quiet comfortable place. Sit down with leg relaxed position. Breathe in through nose or mouth, try both way. When you inhale, imagine that some one pull up your head and spine by a string to the sky. Your spine will be stretched to the sky comfortablly. Breathe out through nose or mouth. When you exhale, imagine that your head and spine are keep hanging from the sky, and the other all cells are dropped down into the center of the earth. Listen in the changing of the body feeling in each part of body. You will feel deep relaxation. Repeat this losing breathing meditation several times until your body and mind calm down and feel deep relaxation. 2. Clock swaying Imagine that you are sitting on the ship. You ship start swaying to the front and back direction, then your body is moved by the sway. Try to be moved by the various part of body; pelvis, stomach. chest, and head. Imagine that you are sitting at the center of big horizontal clock. Now you are swaying 12-6 o'clock direction. When you notice the shift, the direction of swaying has changed to 1-7 o'clock direction. Rereat two or three times at the same drection, and shift next direction with following the number of the clock, 2-8, 3-9, 4-10, 5-11, 6-12, 1-7, 2-8, 3-9, 4-10, 5-11, and 6-12 o'clock. Try to change the initial part of body which is moved, pelvis, stomach, chest, and head, until the comfortable stream of body feelings fulfill your whole body. 3. Random swaying When you feel tired to count clock number, shift to random sway. Not only horizontal sway, but also vertical sway, and enjoy the passive feeling to be swaying. If you feel pain or stiff at some part of your body, send air and stretch the part. Continue it until the uncomfortable feelings disappear, and the comfortable body feelings start streaming in your body. 4. Subtle swaying When you feel the comfort in the whole body, suddenly slow down and size down into the minimum speed and size. You will catch much more subtle body feeling at the each cell of your body, and they are streaming with changing among various taste. Taste it deeply and follow it flexibly. You may surprise what various body feeling are hidden in the darkness of body! Just enjoy the diversity and richness of the hidden body feelings. 5. Segmenting and amplifying If you feel that some part of your body has a tendency to move, just follow the body and move freely with tasting the subtle various feeling and movement; swaying, shaking, waving, shocking, being moved, being touched, becoming stiff or flexible. Sometime you segment the feelings, and sometime you amplify to the maximum movement. Try both flexiblly. Enjoy the spontaneous movement and ride on it by the whole body and mind without thinking and judging. When you are able to enjoy it, Congratulation! It's your subbody. Continue the swaying meditation everyday as long as possible. Until you fall in love subbody. |
| Variation of Swaying meditation |
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Listen to the qualia( =bodily feelings) in each part of body. Taste the
subtle difference between each part of body. 2. Imaginary tale sway |