|At the start, the two hands are by the sides and the palms of the
hands are facing downwards. The thumbs are closest to the body.
You may press down in this position against an imaginary force.
|Raise the right arm so it rests on the crown of the head with the
palm upwards. You may wish to pause at this point to mindfully explore
the sensations and muscle tension in the body.
Note, as in all the steps, any tendency to automatically move to the next position. If you notice this automatic tendency or actual movement, see if you can weight a few seconds and observe what happens next when you do not respond to the compulsion to move.
Consciously, and when you decide continue to the next step.
|After pausing and exploring with an open mind, raise the right arm,
pushing upwards against an imaginary force and pushing downwards with
the left hand against another imaginary force.
Pause and explore the sensations in the body, in particular the stretching of the chest and the shoulders.
|Bring the right hand down so you are in the starting position again. Pause as you wish to explore sensations, relief from tension, etc.|
|Begin the cycle again with the left hand raising to the crown of the had, palm up. Notice the tension of twisting the hand, in particular, and any other sensations.|
|As before, raise your left arm upwards, palm facing upwards, and the two hands pushing up (left hand) and pushing down (right hand) against imaginary forces. As before pause to experience the tensions in the muscles, chest, shoulders, etc.|
|When you decide, move your arm down to the starting position
(right). Pause a while to experience mindfully the sensations in the
body, perhaps relief from the tension of stretching up.
Perform the set three times (or more if you can).