You are standing somewhere, perhaps on a grassy patch while walking your dog, perhaps in a shop queue. You have time. Your feet are placed directly under your hips. You begin to gently sway forward and back from the ankles. Ankles, hips, shoulders, and head all move together slightly forward—toward the front of the heels—and then slightly back—toward the back of the heels. You sway like a mast at sea. How do you breathe while swaying like this? You pause somewhere in the middle. You sense your whole body from heels to the top of your head. Is your belly soft? You look forward and gaze straight toward the horizon. How do you see the world around you?

Recorded by: Ana Jelušić

You stand upright and look straight ahead. You bring attention to the contact of your feet with the ground and then notice how you are looking. What is the quality of your gaze? Is your gaze soft, wide, distant, sharp, fluid? Now you place attention on your ankles and then again notice how you are looking. Is something different in your gaze? There is a connection between the ankles, the eyes, and stability. Let your ankles and eyes take you into walking through the space.

Recorded by: Ana Jelušić

You sit on a chair and feel your sit bones, like small spheres. You begin to travel into the space in front of the sit bones and then into the space behind them. When you move forward, you look up; when you move back, you look down. When you look up, you feel the ribs expand and open; when you look down, you feel the ribs draw inward and close. When the ribs open, you inhale; when the ribs close, you exhale. How do you imagine the movement of your diaphragm, like a dome between the ribcage and the abdomen? How do you feel the movement of the pelvic floor, those elastic domes made of muscle and fascia? How do you feel the movement of the palate dome in your mouth? Come to rest at the center of your sit bones and stay there briefly, sitting and sensing yourself.

Recorded by: Ana Jelušić

You are walking and bringing attention to your pelvis. Does it move forward and backward, and around its own axis? What do your shoulders do—do they also move forward and back in gentle arcs? Do your arms swing as you walk? Where is your head looking? You look forward, but you follow the subtle movements your head makes as you walk. In what way do you feel your heels walking on the ground beneath you?

Recorded by: Ana Jelušić

You are walking through a forest. You have brought nothing with you—only your body and your clothes. Your arms hang freely at your sides. You feel light as you walk. You imagine seeing the ground you are walking on through your feet, and sensing the contact of your feet with the earth through your eyes.

Recorded by: Ana Jelušić

You are walking through the city. For a long time—at least an hour. As you walk, you notice what your knees are doing. You imagine your knees leading the movement. You let them fold so that the heel gently lifts off the ground and then drops back down to the earth. You put music in your ears with a good beat and swing your knees forward, letting your heels fall to the rhythm of the music.

Recorded by: Ana Jelušić

You are lying down and imagining the space of your oral cavity. Is your tongue in contact with any part of the palate? Which part? Let your tongue rest inside your mouth. How do you imagine the space of the mouth on the left side, and how on the right? Is one side more spacious, the other smaller or more compact?

You imagine traveling along the dome of the palate—from the front teeth all the way to the back of the oral cavity, where the palate becomes soft. You imagine moving along the inner surface of the upper and lower lips. You explore the full length of the teeth on both the left and right sides.

The oral cavity as a cave.

Then you do all of this with your tongue. Is it the same as you imagined? What is your tongue telling you?

Recorded by: Ana Jelušić

You are lying on the floor, feet grounded, knees pointing toward the ceiling. You gently sway your knees from side to side. You imagine them as seaweed drifting deep in the ocean. You feel how the movement travels from your knees through your hips and pelvis, through your spine, all the way to your head. Your head also sways gently like seaweed.

You notice your breathing. How deep are you in the sea? Does light reach you? Can you see the sky outside the water?

Each knee now moves in its own rhythm, as if carried by ocean currents. Your entire body is swaying in the water.

You are breathing underwater.

Recorded by: Ana Jelušić

When you are tired, look upward toward your eyebrows several times. Move only your eyes, keeping your head still. Let your gaze travel upward, and now bring your head along with it. Repeat this several times.

Return your head to neutral and look straight ahead. How does your gaze feel now? Do you feel more awake?

Recorded by: Ana Jelušić

You are lying in bed, sensing yourself through your skeleton. You feel your skull resting on the pillow. Your collarbones, shoulder blades, and shoulders surrender their weight into the gentle support of the mattress beneath you. The ribs—front, back, and sides—release their load.

You sense the length of your sternum, from the collarbones down toward the abdomen, and imagine it gently sliding downward through you. You feel the length of your entire spine, vertebra by vertebra, from the tailbone up to the skull, and you notice its relationship to the bed as you lie here.

Your pelvic bones, sit bones, pubic bone, hips, the bones of your legs, heels, and feet—all your bones are softly supported by the bed, in relation to one another.

You feel your breathing. Which parts of you are moved by the breath?

You follow the breath.

Recorded by: Ana Jelušić