Forcing vs. allowing when practicing the exercises
Forcing feels like this:
“I need to release my back muscles! I’m going to do the Back Lift three times.” You lie down on the floor and get into your starting position. You lift up, contracting your back muscles and forcing yourself to go as high as you can. Then you lower down, telling yourself to release slowly, but looking forward to getting to the floor at the same time. Some of your mental focus is on getting to the floor and being done with the movement.
When you reach the floor, you pause for a moment, but you don’t completely release all of your muscle tension and let yourself melt into the floor. You move quickly into the second repetition, and then the third, eager to move on to the next exercise – maybe that one will do it! – or be done with your practice for the day.
Allowing feels like this:
You notice that your back feels tight. “I want to work with my back muscles right now. I think I’ll start with the Back Lift.” You lie down on the floor and get into your starting position. You take a few moments to settle in, noticing how your body feels and letting your muscles completely relax. You let all other thoughts leave your mind, and completely focus on your internal sensations.
When you feel ready, you gently inhale into your belly and start lifting up your head, hand, arm, and leg. You notice your back, shoulder, and gluteal muscles gently contracting. You notice how it feels as you lift up a little higher. You sense when you’ve lifted up as high as you want to right now, and pause for a moment to notice what that place feels like. Then you gently start releasing, resisting gravity. Your intention is not focused on getting down to the floor. All of your mental energy is focused – in a relaxed way – on staying in this slow, gentle release for as long as possible. You enjoy what feels like a never-ending movement. If it feels unpleasant, painful, or like a struggle, that’s a sign that you probably lifted up too high or that your muscles are fatigued.
When you do finally reach the floor, you release all of your muscle tension and relax for several moments. You tune into how your body feels. Do you want to do that movement again? If so, you do, but you don’t repeat it exactly the same way – you approach it as if it’s the first time you’ve done it. And if you feel ready to move on, then you sense what else your body needs and move into that next exercise.
When you feel like you’ve practiced as much as you want to, you slowly and gently get up to standing. You stand still, close your eyes and completely relax, and take as long as you need to sense what changes you feel throughout your body. When you’re ready, you open your eyes and gently start moving, staying aware of the changes you’ve made in your nervous system and allowing them to be carried into your regular daily life.
When you first start learning Clinical Somatics exercises, it will probably not be possible for you to just “feel your way” through your practice. You’ll only know a few exercises, and you won’t know them well enough to practice without the audio or video guiding you. That’s fine! Just take it one day at a time, and don’t be focused on your end goal, whatever that end goal is.
In the beginning, focus on learning and exploring each new exercise as it comes up in your course. Focus on making time for your somatics practice each day, and don’t go into it with a set plan (“I need to do these specific exercises five times each!”). Take it one exercise at a time, relax and explore it fully, and notice how your body feels afterward. Move on to the next exercise when you feel ready. Only do as much each day as you have time and attention for.
It may be hard to believe, but when you step back, create the environment for change, and relax and allow things to happen, they often happen more easily, quickly, and with better results than if you had tried to force them!