O-Exercises 1 (13 min)
5 Exercises on level 1, duration 13 minutes, with pause and possible rest.
Below you'll find questions and pointers to deepen the experience of your practice and further down a description of the exercises.
Questions and pointers
A1 What effect does the exercise Straightening up out of the thighs have on you?
- Do you have a stronger perception of your body when staying anchored in your thighs as you become upright, versus remaining anchored in your heart? Do your feelings also change?
- Do you perceive that, in becoming upright, the legs are streamed through from above and become more connected to the ground?
- What effect does the exercise have on your breathing during and after the exercise?
- How does arriving in the feet or “waking up” in the feet influence one’s perception of the whole body or how it feels enveloped?
B1 How did you best manage to fill the O gesture with warmth and mindfulness?
- It helps me to bring the hands to the heart to start and allow its force to support the gesture.
- After creating the O it helps to give a little more tension into the hands and arms.
- When I perceive myself fully that is enough to allow the O to be filled.
- I concentrate on the forces that come up from below and fill the O.
- I pay attention that my feet are well rooted below, this also gives fullness to my middle.
- I don’t start with outward activity, but rather feel the whole body become fulfilled and car
D1 What helps you to perform the O in space?
- Do you manage to remain particularly active in the hand and arm, and to allow the legs to follow? Can you simultaneously be conscious in the legs and in the arms?
- Could you try to particularly engage and allow your lower system to work in leading the O? How does that feel? Strange? Or comfortable and strengthening?
- Does leading the O pull you out of yourself or are you even more strongly anchored in yourself? What helps you not to lose yourself?
- What helps you to retain the size in the returning half-circle, so that you quite naturally return to your starting point?
- What is the difference when you let your arms relax between the two half circles or not? Are both ways equally successful?
E1 How did you experience the O in front, below, above, and behind you?
- Could you experience the space outside of the gesture? Did you notice how important it is to experience your own activity and your bodily perceptions for this effect to come about?
- What was the easiest? In front, below, above, or behind? Which impressed you the most?
- Do you agree that all these versions of the O-gesture suit the O and express something of its quality?
- What role does the surrounding space play for you? Or is the inner dimension more important?
List of exercises
A1 Straightening up out of the thighs
Gently stroke the front of your thighs from top toward the knee cap. As you do so, slightly bend your knees. Slowly become upright while remaining anchored in the thighs with your consciousness. How do your feet feel afterwards?
B1 The empathy-filled O
Bring your hands in front of your heart, palms facing outwards, and move along a circumference as if you would hug a tree without your fingers quite touching. Fill the space created with empathy. Relax your arms to your sides.
Video: The basic O gesture
C1 O in the legs
Place the toes slightly apart, relax the legs by bending the thighs outwards a little. Create the sensation of bow legs. You don`t need to bend the legs strongly, a slight bending and a light tension is enough. The stomach stays relaxed. Use a chair or wall to support you as needed.
D1 Walking O
By creating a tension in the hand out toward your side, let the hand lead the legs in a half circle forwards and then, with the other hand, in a half-circle backwards. With a little practice you could also vary the movement by leading with your hand raised at different heights along the side of your body. If these variations are too difficult then carry on doing it from below.
Video: Walking O
E1 O in front, above, below, and behind
Bring the hands to the heart and form an O. Feel the arms and fill the O with warmth and mindfulness until you feel the straightening effect in the whole body. Return your arms to the heart. Create an O from the heart towards above. Fill this gesture with warmth and mindfulness. Perhaps experience how this activity deepens your connection to the earth. Return your arms to the heart. Create an O from the heart towards below, and fill it with warmth and mindfulness. Perhaps experience how this gesture opens the space above. Return your arms to the heart. Create the O from the heart, moving below and behind. Perhaps you experience that the heart zone is opened and warmed. Return your arms to the heart. To finish, create the O once more on the horizontal plane in front of you.