movement – Page 2

Mind-Body Practice / Movement 1 / Crawling

1 July 202011 September 2020 Matthew Lowes

INTRO TALK

Crawling is a rich area of practice, and in some ways our first two lessons can be seen as preparatory for crawling. They help the body form a proper foundation for further ground movement.

The term crawling here refers not to a specific repetitive movement, but for all low movement across the ground. It is a kind “walking” across the ground using any and all body parts, including the spine, shoulders, hips, forearms, legs, et cetera. Because crawling activates all the different body parts independently and within the whole, this is fundamental work for developing all further movements. A lot of time can be spent developing soft, smooth, free, joyful movement on the ground.

Most types of movement training focus on giving you specific sequences of moves or even sequences of muscle activation, while paying no attention to the internal state from which the movement arises. Our practices here are not about teaching you specific movements or sequences, so much as helping you find internal states optimized for discovering freedom. It’s important to plant this seed and recognize that whatever your current range of motion or physical ability, you are able to engage in this practices. Each person’s crawling may look different, but the important work is happening inside, and is gauged more in terms of contrast and quality than form.

STEP BY STEP

1. Start slowly by lifting up different parts of the body, stretching them out or drawing them it, and then move the whole body by bringing these parts back to more neutral positions. Vary your crawling by changes in direction, orientation, and amplitude.

2. Initiate movement on inhale, then extend or complete movement on exhale. Pay particular attention to comfort (no bones banging against hard surfaces) and relaxation (no tension buildup).

3. Work toward continuous, sustained, non-broken movement with steady breathing that adjusts to maintain even tone. That means breathing rate or intensity increases if the crawling becomes more vigorous.

NOTES

a. As with previous drills it is good to practice on a variety of surfaces. Crawling comfortably on hard wood will require slightly different movement than crawling comfortably on carpet, and again when crawling on a pile of rocks.

b. Work toward coordinating breath and movement, so they support each other. To start, engage the breath just before the movement of the body, and make make sure the breathing is not interrupted by movement.

c. When we first begin crawling, we think about and perform one movement, then another, then the next, and so on. Work toward continuous movement by eliminating the separations between thoughts and movements, so it’s all just one movement. We’ll go deeper into this topic in Level 2.

d. To ground yourself, get on the ground and crawl around a little every day!

GOING DEEPER

If you gradually lower the amplitude of your crawling while looking inward, and keep going until there is no outward movement at all, you may notice there is still continuous movement inside the body. You may detect myriad sensations shooting through the body, like electrical impulses prompting potential movements in various direction.

Additionally, as you inhale the the body expands; as you exhale it contracts. And parts of the body are also expanding and contracting independently. The heart is beating and blood is pulsing. The stomach and intestines are digesting and so on.

With breathing, if the body expands or contracts with perfect symmetry, we stay in one place and feel no direction. But if this fundamental movement breaks symmetry, expanding more on the right than the left, for example, suddenly we may feel a direction for movement.

Usually we think we are the origin of our movement. But we are only looking on the surface, content to reassure our egos that we are in control. Look deeper. What is beyond the electrical impulses? What is beyond the breath? See if you can find the source and origin of all movement.

ROUTINES

Every day for 1 week, warm up with some ground checks and turnovers; Then spend 10 minutes on the ground working on crawling. For deeper practice double the times to 20 or even to 40 minutes of continuous crawling.

OBJECTIVES

Understand and maintain comfortable, continuous, fluid movement on the ground, without tension buildup or injury.

COURSE SYLLABUS

Mind-Body Practice / Movement 1 / Turnovers

24 June 202011 September 2020 Matthew Lowes

INTRO TALK

Today we’re going to work on turning over. As I said in the introduction, the basics will seem very simple at first. To see the fruits of these practices, it’s important to commit to doing them with regularity, and to engaging in an active inquiry into the task at hand with a genuine interest in discovery.

Here are some examples of the kind of questions you can ask yourself: How can I make my movement smoother? Am I relaxed? What resistance do I feel to moving on a hard surface? Is my breathing continuous or are there interruptions? How much residual tension am I holding from one movement to the next? Why do I feel bored or anxious?

We’re just getting started, but these basic exercises and the attitude of inquiry that goes with them are fundamental to the process as we go forward. Eventually, within these very simple activities, it’s possible to find infinite depth and great insight.

STEP BY STEP

1. Lie down on the ground and get comfortable.

2. On the inhale or exhale, turn over, front to back, side to side, by leading with different parts of the body. For example start the movement with a hand, elbow, shoulder, foot, knee, hip, or the head, chest, back, and so on. The rest of the body follows, like links in a chain being pulled by the part that initiates the movement.

3. Check yourself to make sure that small amounts of residual tension aren’t being held between movements, or building up over a series of movements. If necessary, slow down and take a few breaths at each stop to ensure maximum relaxation.

NOTES

a. This exercise is an extension of Lesson 1 and the two exercises go together. One focuses on finding maximum relaxation in a variety of static positions, and the next focuses on moving smoothly between these positions without any buildup of tension.

b. Just like Ground Checks, it’s good to try this practice on different surfaces: hard wood, tile, concrete, carpet, mats, dirt, rocks, inclines, et cetera, and to add a variety of obstacles.

c. Mold your body to the ground, being careful to move in such a way that soft body part contact hard surfaces and bony parts are not knocked against hard surfaces. Any pain or discomfort is telling you something. Don’t ignore it.

d. Again this can be used as a bit of a warm-up or as the primary focus of practice.

GOING DEEPER

Turning over smoothly is not just a matter of relaxation. Relaxation will help you to feel what’s going on inside yourself. But don’t stop there.

Usually, there are spikes in localized muscle tension throughout our movement. There are also spikes in psychological tension when we decide to move, initiate movement, and if we experience any discomfort or inhibition.

To turn over smoothly, all these various tensions have to be ironed out and redistributed throughout the body, the mind, and the movement. Relax and slow down so you can notice tension spikes and jerky movement. Allow any tensions that arise to spread out over larger and larger areas, even beyond the body and the mind. Eventually this can lead to insight into how to move and live without any tension at all.

ROUTINES

Every day for 1 week, spend 10 minutes working on ground checks and turnovers. For deeper practice double the times to 20 or even again to 40 minutes.

OBJECTIVES

Again, maintain focus on the work. If your mind wanders, bring your attention back to the work at hand. Each time you turnover, check yourself to see that no tension is building up during or between movements. Inhale into tension and exhale release, just as in Lesson 1.

COURSE SYLLABUS

Mind-Body Practice / Movement 1 / Ground Checks

18 June 202011 September 2020 Matthew Lowes

INTRO TALK

Our journey begins with getting comfortable on the ground. When I teach movement-based practice, I often have people start on the ground, then progress to standing up, and at the end we often move back to the ground.

The pattern reflects our experience in life. In the morning we wake up lying down, we progress to standing, go about our day, and at night we lie back down again to sleep. Likewise, in the whole of our life, we begin as infants on the ground, we wiggle around, move a little, turn over, crawl, sit up, eventually stand up, walk, run, and so on. We go about all the activities of our life, for days, weeks, months, years, decades … and at the very end of our life, we lay back down on the ground. Again, in each moment, thoughts, emotions, and sensations rise up within awareness, run their course, and subside again.

This is the natural progression of activity and life. So it makes sense — for health, for relaxation, for fitness, for joy, for inquiry, and for spiritual clarity — that our practice reflects this pattern in various ways.

In this first lesson, we’re going to work on just getting comfortable on the ground. This is important as way to calm the mind and prepare the body for movement. It’s a matter of making friends with the earth and our environment, and of beginning the process of letting go our tensions and fears.

STEP BY STEP

1. Lie down on the ground and get comfortable. Inhale into any tension you have, then exhale and relax. Scan your body for any residual tension and try to release it by inhaling into the tension and releasing on exhale.

2. On the inhale or the exhale, move to a different position and repeat Step 1.

3. Do this with as many different positions as you can. Start with lying on your back, each side, and stomach. Then continue with multiple variations in each of the basic positions. See how many possibilities you can find, and how comfortable you can get.

NOTES

a. You should try this practice on different ground surfaces. A hardwood floor, a tile floor, carpet, grass, rocks, dirt, and so on, all give different feedback. Somewhat hard and uncomfortable surfaces give great feedback.

b. Continue by adding an obstacle or obstacles — a rock, a child’s toy, sticks, whatever — and continue the practice by lying on them in various positions.

c. If you want to focus on the this practice, treat the practice as a meditation exercise. Start by focusing on the relaxation aspect, then move on to more observation and manipulation-based inquiry. What inhibits deeper states of relaxation? How can these obstacles to relaxation be removed?

d. This practice can also serve to just calm down and get ready before more active and intense movement or practice.

GOING DEEPER

As you work on these practices, just when you think you’re completely relaxed, you may discover a deeper tension. It’s like a web, sort of holding yourself together. It may feel like if you released that tension, your body would come apart. It may feel like you’re on the edge of a precipice, and if you fully relaxed you would fall.

Remember, when doing ground checks your body is safely on the ground, at one with the earth. It will not come apart or fall. This deeper tension is more like an idea of yourself that you’re holding onto. If you wish to let go of it, give yourself permission to come apart or to fall. Inhale into it … and let go.

ROUTINES

Every day for 1 week, spend 5 minutes working on ground checks. For deeper practice double the times to 10 or even to 20 minutes.

OBJECTIVES

Maintain focus on the work. If your mind wanders, bring your attention back to the work at hand. With each inhale, try to identify tensions and patterns of tension in the mind and body. With each exhale, try to let go of those tensions.

COURSE SYLLABUS

Mind-Body Practice / Movement 1 / Introduction

18 June 202011 September 2020 Matthew Lowes

INTRODUCTION

Welcome to this series of level 1 practice guides. These exercises have an emphasis on relaxation, mobility, insight, and self-inquiry. The practices will seem very simple at first. But each contains the potential for deeper and deeper inquiry into the body, the mind, the world, and the self.

There will be twelve core lessons, and a few supplementary lessons tying things together. Each lesson will have a video introduction, a video teaching segment, and accompanying written materials, including step by step instructions, notes, training routines, and objectives.

To learn more about my background and approach to practice, visit my website (matthewlowes.com) or read the Practices section of my book, That Which is Before You. I hope you enjoy the guides. See you for the first lesson. :)

COURSE SYLLABUS

Mind-Body Practice / Movement 1 / Preview

17 June 202011 September 2020 Matthew Lowes

FORWARD

I’m going to be putting out a series of video practice guides. With my regular class on hiatus, I wanted to provide some direction for my students as well as reach out to a larger audience. This training may appeal to people interested in movement in general, including martial arts, yoga, or dance, as well meditation and self inquiry.

The lessons will be sequential and progressive, so anybody jumping onboard should start at the beginning. The video lessons will come out Wednesdays, with accompanying written materials. Each lesson can cover a week of daily practice, but the series can also serve as a guide for self-paced practice, especially once you’ve worked through it once.

In some ways, what I’m teaching has its roots in my Systema training and exposure to various meditation, health, and spiritual practices. Since the content is meant for people with broad interests, I’m just calling it a Mind-Body Practice — but even that is too limiting. It can be approached as movement practice, health practice, or meditation practice. However you like. But ultimately, what I’m teaching is a holistic practice as an aide to self realization. In the end, there are no limits to this practice; it is what you discover within yourself.

ACKNOWLEDGEMENTS

I want to thank Kaizen Taki of Movement Daily, as well as Vladimir Vasiliev, Konstantine Komorov, and the larger Systema community, without whom I would not have been exposed to this type of training.

COURSE SYLLABUS