Neck and Shoulder Ease part 3: Elbow Painting

Sit comfortably -- at the front of a chair, or on the floor.

Sense the distance between the each shoulder and the ear lobe. 

Which side feels longer? Which side feels shorter?

Choose the side that feels shorter.

Raise the arm on that side overhead as close to the ear as is comfortable and let the forearm rest on the top of the head. Your hand could dangle down to the opposite ear.

You may sense a little pull on that side.

  1. Begin to let the elbow sink down to the side, as if to ease the pull, then rise again.
    You will feel the ribs on that side coming together as you repeat, the elbow sinking to the side.

  2. The next time you want to let the elbow sink, sense the opposite ribs. They open as the elbow goes down.
    Then, the next time the elbow sinks, think of breathing in to the opposite ribs, allow them to spread apart; then, as you breathe out the ribs on that side come together.

  3. This time, as you bring the elbow down to the side, sense the ribs on the same side shortening as you go down and and lengthening a bit as you return.

  4. Add in breathing out as you go down, sensing how the out-breath assists the ease in the ribs coming together, and the in-breath helping the elbow to rise.

    Repeat 3-4 times then rest with the arm down.

    Resting for two or three breaths, observe if there is has been a noticeable change in the distances between the shoulders and earlobes.

  5.  Now, do the same on the other side. That is, raise the arm on that side overhead as close to the ear as is comfortable and let the forearm rest on the top of the head. Your hand could dangle down to the opposite ear.
    Let the elbow sink down to the side... then rise again. You will feel the ribs on that side coming together as you repeat, the elbow sinking to the side.

  6. The next time you want to let the elbow sink, sense the opposite ribs. They open as the elbow goes down.
    Then, the next time the elbow sinks, think of breathing in to the opposite ribs, allow them to spread apart; then, as you breathe out the ribs on that side come together. repeat 3 - 4 times.

  7. Next, as you bring the elbow down to the side, sense the ribs on the same side shortening as you go down and and lengthening a bit as you return.

  8. Add in breathing out as you go down, sensing how the out-breath assists the ease in the ribs coming together, and the in-breath helping the elbow to rise.

    Repeat 3-4 times then rest with the arm down.

Resting for two or three breaths, observe if there is has been a noticeable change in the distances between the shoulders and earlobes. 

Notice the change in the ease of your shoulders and your neck.

You may also notice increased ease in breathing.

Listen to the lesson on your ipod/iphone here:  

A video version is below. The audio directions are clear, but the participants move differently, which may lead to some confusion.

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