VIP Class Notes (Jesse)

buzzing

i have butterflies

pay attention to

before you lie down, slowly lengthen your tailbone toward your heel, and try to make the skin of your back grip the floor causing you to smooth out the skin of your back, not allowing tension or bunching of the skin of your back.

first slowly lengthen your tailbone towards heels, trying to make the skin of your back grip the floor. smoothing out your skin. don’t let tension or bunching of the skin.

as you are lowering yourself down, gently pull your hair upwards, clearing space for your neck on the floor.

as you’re laying down, pull your hair upwards, creating a sense of spaciousness

close your eyes gently, feeling your eyeballs sink into your eye sockets, and gazing down through the line of your nose. taking a moment to observe all sensations, rising and falling, your thoughts, these simple techniques will help you suspend or stop your thoughts and make you at ease and calm.