Please shut off your screen, move your chair away and turn sideways.
Come to sit at the forward edge of your chair
Remove your shoes and place your feet flat on the floor, pelvis width distance apart,

Your knees are pelvis width apart, the right heel is exactly under your right knee, your left heel is exactly under your left knee… check that.

Feel the weight of your pelvis on your chair: can you feel that there is more weight on one side than on the other?

Slowly, begin to do something with yourself, a movement, with the intention of increasing the pressure on that side, to shift the weight of your pelvis even more onto that side…
If you did not feel that there was more weight on one side, just shift the weight onto one side of your pelvis..
notice how you organize yourself to do this…
There is more than one way…

Are you shifting your entire upper body, chest, shoulder and head to the side as one piece, With your spine remaining straight and unbending?

Try this way a few times: tilt your entire upper body, your chest, your shoulder girdle, and your head, as one piece , sideways until you feel your weight clearly one sit bone, on one side of your pelvis… and come back
Keeping your spine straight and stiff…
And again, tilt… you do not need to make a very large movement, just move enough to feel the shift of your weight onto one side… and come back to the middle
Tilting sideways a little like the famous tower of piza…and come back
Tilt, and come back, feeling the pressure increase on one side of your pelvis…

Stop for a moment, to feel how you breath, to feel that you breath…
You may close your eyes to better feel what you are doing…
And now tilt in the same way to the other side, the chest, shoulders and head, as one piece, without any bending in the spine, tilt to shift your weight onto the other sit bone, the other side of your pelvis…

A few times, See if you can relax your jaw… your tongue… your hands…
Sense the top of your head tilting sideways and back to the middle,
Your shoulders tilting sideways, and back to the middle,
Your chest tilting sideways and back…
Each time you shift the focus of your attention to a different part of your body as you move, the same movement will have a different feel to it..

do you breathe in as you tilt sideways? Or out? Do you breath in, or out as you come back? Try both ways, and find out for yourself which way makes your movement easier…

Now we'll explore another way of shifting the weight:
Remember your feet on the floor? Start to increase the pressure of your right foot on the floor, until you feel that your right hip is lifting a bit from the chair,
And the weight shifts to your left sit bone, to the left side of your pelvis..
And let go… repeat this movement: press the right foot into the floor, to lift your right hip joint so that the weight of your pelvis shifts onto the left side.

Notice what your head tends to do when your right hip joint lifts

Begin to allow your head to tilt to the right as you press the right foot into the floor, and your right hip lifts… and let the head come back to the middle as you release the pressure on your foot, and your right hip comes back…

Breathe out as you press on the right foot, which lifts the right hip, shifting the weight onto the left side of your pelvis… your head tilting to the right,
And breathe in as everything returns to vertical alignment…

Notice if you are pressing on the entire right foot:
You may have already discovered, in feet awareness 1, that pressing on the heel or on the front of the foot results in a different movement throughout the body.

Stop and rest for a moment…
Sit back in your chair and just scan yourself to feel any differences in the sensation of you're the two sides of your body..
If you close your eyes and listen with your open mind… you might feel that one side is brighter, and the other darker… one side feeling larger, expanded, and the other smaller, contracted…

And come back to the forward edge of your chair, your feet flat on the floor, pelvis width apart, so are your knees…the heels exactly under your knees..
Once again press the right foot into the floor, noticing how the force travels through the leg and lifts the right hip joint, the weight shifting onto the left side of your pelvis, your spine arches opening to the right, your head tilts to the right…
And come back to the vertical alignment… and again,
And notice how as you lift the right hip joint and the head tilts to the right the ribs on the right come closer together…. And come back,

And again push the right foot, to lift the right hip joint, the weight shifts onto the left side of your pelvis, the head tilts to the right,
And notice that the ribs on the left are fanning out A few more times…

That's wonderful.
Stop and rest. Feel the difference between your two sides…

Return to the initial way of tilting the whole upper body and head as one piece to the right and to the left… doesn't it feel much nicer now? Much easier? More fun to do?

You can explore the movements to the left later… now please get up and walk around, for at least one minute. feel the difference between the two sides of your body as you walk, and feel how your pelvis, at least on one side… feels like rockin' and rollin…

Thank you