🔼: [[🕯️ Somatics]], [[🛠 Aletheia Grounding Practice]] # Six Ways of Funny Waving[^1] Each of the six ways engages different muscles in our hands, arms, and torso. It's similar to [[🛠 Progressive Muscle Relaxation]] in that it helps us release tension and soften [[🛡️ Emotional Armoring|Emotional Armoring]]. > [!Tip] Tips > - We can do [[🛠 Six Ways of Funny Walking]] at the same time. > - Move slowly. It requires we use more stabilizing muscles, making this more powerful. > - For greatest benefit, try doing this 3 times weekly, every other day. More is okay, less is okay. > > This is an [[Open Awareness]] practice. Remain [[🕯️ Mindfulness|mindful]] of your body, your mind, and the room or space, noting whatever arises. > > [[🔑 Listen to your body]]. > - Take care of yourself with the [[🛠 Pendulation Toolkit]] if you need to. > - Don't push yourself and do not push past pain. Work around your own limitations and injuries. Stop if your body tells you to. > - If two minutes each is too much, do one minute. If it's not enough, maybe try three. > - Make sure to freely breathe as you do this, don't hold your breath. Let out a [[💨 The Physiological Sigh|💨 Physiological Sigh]] or two if you feel tension building. 1. Stand and tune-into how you're feeling, keeping your eyes open. We want to practice staying aware of the space around us and self-contact at the same time. Set a timer for two minutes, and do one round of each of these. Holding each hand/arm stretch, move your arms around. Explore what range of motion you have with your hands in each position, in all directions. Notice which movements tighten the stretch and which loosen it. Shake your arms out after each round. 2. Extend your arms out in front of you, and then point your fingers down toward the floor with your fingers splayed out. 3. With arms extended, point your fingers up and extend through the palms of your hands with fingers splayed out – almost like you're doing a pushup. 4. With arms extended, palms facing the ceiling and fingers splayed, rotate your left hand counterclockwise and your right hand clockwise as if you were trying to point your thumbs down. You should feel a stretch as your hands struggle to turn. 5. With arms extended, palms facing the floor and fingers splayed, reverse the stretch. Rotate your left hand clockwise and your right hand counterclockwise as if trying you point your thumbs up. You'll feel the stretch as your hands start to struggle to. 6. With arms extended, spread your fingers and point your fingertips toward each other with your palms facing away from you. You'll notice your back start to broaden and your chest slightly compress. Explore your full range of motion while maintaining the broadened back. 7. With arms extended, spread your fingers and point your fingertips away from each other. Stretch your arms to the side and behind you. You'll notice your chest broaden and your back slightly compress. Again, explore your range of motion while maintaining the broadened chest. 8. Check in with yourself, knees slightly bent, and notice whether you feel any different than you did before the practice. [^1]: [[🧑🏼‍🤝‍🧑🏾 Aletheia]] Level 2 Session 4