Sensing the spine is available as an AUDIO. 10 minutes.
Download it as an MP3, listen, sense...
You might want to stand in front of a wall for this standing meditation, using your fingertips on the wall for balance, with your eyes softly closed a little, able to peep easily through your eyelashes.
Stand with the soles of your feet on the ground...The skin of the soles of your feet whispering your history here...prayerful, reverent, in conversation with the earth. Listening. in intimate communion.
Sense where your weight falls through your feet; more through the front of your feet, or more through the back of your feet? Can you sense the outer blade, or edges of your feet? The inner heel rims, the sweeping arches like the roof of a cave, up to the knub of your big toe mounds.
Sense the roundness of your heels-the bones, their very shape, in contact with the surface you're standing on. Sense your heel bones receiving the weight of your shin bones. Sense the plateau at the very top of your shin bones, receiving the weight of your long arcing thigh bones. Sense the round ball at the top of your thigh bones, receiving the weight of your bony pelvis. The bony canyon of your pelvis, with all its ridges and escarpments. Sense your pelvis receiving the weight of your sacrum, an ancient fossil, nestled in between your enfolding pelvic halves. What secrets does your sacrum remember, know. Your archaeology. Sense your sacrum receiving the weight of your spine; the long curving river of your spine. Sense your spine receiving the weight of the globe of your skull. Eight bones in back of your skull, 14 bones in front, including the limb that is your jaw. Sense the movement of your skull bones, like continental plates drifting, as you breathe. Let each tooth have its own space. Find the graceful arc of your collarbones, the floating rafts of your scapulae, the drapery of your entire shoulder girdle over your rib basket, the whole, riding your breath like a great vessel at sea. Sense the movement of your breath, rippling through you. Moving you. Moving all that is you.
Come back to your spine. Moving, like a piece of giant kelp, riding your breath in the river of your spine. Sense the bones of your spine. Find and Listen to the weight and substance of each vertebral body - the front part of your spine, like boulders in a river. Steady, patient boulders. Moving on the tide of the breath. What can you sense of the pathway of these boulders of vertebrae, arcing through your body?
Now find the back of your spine, the place that sticks out and that you could touch and know as 'spine', like the body memory of dinosaur. Or like the ridges in the landscape of your body. These are your 'spinous processes'. What is it like to search the sensation of the bony back of your spine? What can you sense of this terrain of your body? In your low back? In your thoracic spine? in your cervical spine - your neck, as it reaches up toward the base of your skull?
Now find the bony sides of the back of your spine. The two sides, on your left and your right; like 'handlebars', or valley edges , containing and defining the river- gorge that is your spine. These are your 'transverse processes'. Runnel your attention along them, each side. How do they speak to you? What do they tell you? Take your time. Embryologically, they came from the same place as your ribs. So, what do you sense of your this aspect of the sides of your spine; your rib basket. Its shape, its pliancy, its topography, its movement on your breath? The front, the back, your left and your right. Your rib basket; the loving containment of your lungs and of your heart.
Sense the living, moving landscape that is your body. Listen to it. Ride it. And travel on...
When you're ready, you can slowly open your eyes.
Special Note and gratitude; the very early part of this process is adapted and expanded from a weight transference concept and process by Amy Matthews, of embodiedasana. Deep thanks.