Awareness of Eye Movements: Your h-EYE-r Self
Author: Judith Or Amit

For audioversion please visit www.bodymindcare-online.tv>sessions>eyes I>audiodownload

In this session you are invited to nourish your MindBody by attending to the movements of your eyes and to the relationship between the eye movements and your breath, as well as by palming, self-massage and pelvic movements.

You may like to try it the next time you feel stressed, or have a head ache, neck ache or migraine - let me know how (wonderfully relievedl) you feel afterwards!

Please sit at the forward edge of your chair. Place your feet flat on the floor, shoulder width apart, knees vertically aligned above your heels.

Please bring your two palms together, and rub them together powerfully and quickly at least 20 times until you feel them to be very warm and charged with energy.

Now that your hands are warm and charged Place your two elbows on your desk and rest your face into your cupped palms. The base of your palms is touching your cheek bones. Your fingers are pointing up towards your forehead, The palms are round, and not pressing the eyes. Your eyes are closed.

Feel the warmth and energy from your hands permeating your eyes, and through your eyes to your nervous system

Feel your breath try to get an appreciation for the rhythm and pattern of your breath cycle how long is one breath cycle? 1 sec? 2 sec? 5, 10 seconds?

Which is the longest part of your breath cycle? The inhale, or the exhale? Can you sense a gap between your inhale and exhale, or between exhale and inhale?

Relax your jaw, allowing a small gap between your upper and lower teeth. Breathe gently in and out of your open mouth

Become aware of the weight of your eyes With your eyes closed Very, very slowly, gently, invite your eyes to move up, as if to see the crown of your head and back to the center. Repeat this movement, slowly, gently, many times Notice if the eyes can move smoothly along a straight line up and back to the center or do they tend to jump up and back, or move in a sort of zagged line With each movement reduce the effort, and increase your attention and sensitivity Whenever the eyes come back to the center, pause for a moment, rest, reconnect with your breath, and then proceed to the next movement..

Slowly begin to coordinate the movement of the eyes and your breath: Breathing in as the eyes move up, and breathing out as the eyes move back to the center Allowing the eyes to stay for a moment in the upwards location if they feel like during the gap between inhale and exhale

As you keep moving the eyes, feel the sensation of contact of your feet on the floor the pressure of your pelvis on your chair your shoulder blades your shoulders relax your jaw..

Pause for a moment. Please stand up, place your hands on your hips and move your pelvis, your power center, forward and back, right and left and in circles a few times

Please sit back again, rub your hands together quickly and powerfully 20 times, rubbing the insides of the fingers as well as the surface of the palms and fingers lean your elbows on the table and place your face once again into your rounded palms.

Feel your breath: the length of inhale and exhale, Feel the weight of your eyes, and slowly, gently, invite the eyes to move down, as if to see your navel, and back to the center, Many times.

Your feet are flat on the floor Your jaw relaxed, with a small space between the upper and lower teeth.

Keep moving your eyes down, and back to the center. Notice: is this movement easier, clearer, or less, than the first movement, of the eyes upward? As you continue moving the eyes, eyes closed, down, to look at your navel, and back to the center, begin to coordinate the movement with your breath: Breathing out as the eyes move down, and in as the eyes come back Allowing the eyes to dwell for a moment in the downward location, and in the center feeling the gaps between inhale and exhale

As you keep moving the eyes, notice your spine, from the tail to the base of your head feel the ribs in the back, expanding on the in breath, contracting on the out breath Feel the belly expanding on the in breath, contracting on the out breath Can you feel your diaphragm? The engine of your breath, the muscle between your chest and abdomen, flattening down as you breath in, curving up as you breath out?

Please stop and rest Bring your hands behind you and with the back of your hands massage your back in circular movements from under the shoulder blades, down along the extensor muscles on both sides of your spine, the middle and the lower ribs your waist, energizing your kidneys all the way down to your pelvic and tail bones

That's very nice. Stop and rest for a moment. When you are ready, once again rub your hands quickly and powerfully, until they feel warm and vibrating place your elbows on the table and lean your face into your rounded palms. Feeling the warmth permeating from your hands to your eyes and to your entire nervous system feeling your breath, Very Gently and slowly move the eyes, your eyes are closed, up, looking towards the crown of your head, and down, to look at your navel. Each movement slower, easier, lighter Not the largest movement you can make, just the simplest, which feels good

Breathing in the eyes move up, breathing out the eyes move down Synchronizing breath and eye movement, Relax your jaw, Feel your feet flat on the floor

A few more times noticing if any other movements want to happen in the body perhaps in your spine, or in your pelvis allowing these movements wondering at the miracle of the ability to move

And rub your hands one last time, till they are nicely warm, and lovingly massage your face, your scalp, your ears, the back of your neck, the base of your head Look around, and notice how you see: the quality of your vision are colors a little brighter Notice the sensation of lightness and innocence in the eyes

Get up and move around for a moment and notice any difference in the quality of your movement








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Who is Judith Or ?
Certified as a practitioner and teacher of the Feldenkrais method (Tel-Aviv, 1994) she has healed herself from a 6 year paralysis of her right arm by using the treasure of Organic processes and the principles of functional movement of Dr. Moshe Feldenkrais, Since then has been dedicated to this precious knowledge. USA born (1966) she has lived most of her life in Jerusalem where she has worked with individuals and with groups at the Dep. for Public Health at the Municipality of Jerusalem, Israel. >From 1999-2001 lived with her husband Harvinder Singh in Pune, India. Her therapeutic practice includes, besides FI (Functional Integration, and ATM (Awareness Through Movement), meditation, Pranic healing, Sound healing. Currently living and practicing in Rome, Italy. email: or38@libero.it www.bodymindcare-online.tv

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