Facing the oncoming time pass

Part 1
- Start by vibrating/rubbing the nail part of your finger below your kneecaps
- Vibrate/rub the left elbow with finger nails
- Vibrate/rub the right elbow with finger nails

Note: they said that the finger nail has the least amount of personal history. that was why we used that part.

Part 2
- Move your right foot forward
- Weight is on left foot. Bring right foot to the back of your body in arcing motion.
- Bring right foot to front of body in arcing motion.
- Repeat 3 times total stopping your right foot in the forward position.
- Move weight to right foot. Bring left foot to the front of your body in arcing motion.
- Move left foot to back of body in arcing motion.
- Repeat 3 times stopping your left foot in the back position.
- Make a quarter (1/4) turn to the left.
- Bring your right foot forward.
- Move right foot back in arcing motion. Repeat 3 times, with right foot stopping in front of body.
- Weight is transitioned to right foot.
- Move left foot to front and then back in arcing motion. Repeat 3 times, stopping with left foot behind the body.
- Make a quarter (1/4) turn to the left.You should be facing the opposite direction as you started.
- Bring your right foot forward.
- Move right foot back in arcing motion. Repeat 3 times, with right foot stopping in front of body.
- Weight is transitioned to right foot.
- Move left foot to front and then back in arcing motion. Repeat 3 times, stopping with left foot behind the body.
- Make a quarter (1/4) turn to the left.
- Bring your right foot forward.
- Move right foot back in arcing motion. Repeat 3 times, with right foot stopping in front of body.
- Weight is transitioned to right foot.
- Move left foot to front and then back in arcing motion. Repeat 3 times, stopping with left foot behind the body.
- Make a quarter (1/4) turn to the left.You should be facing the direction that you started.

Note: The heel of the foot is raised from the floor as you arc your foot. The outer part of your foot is brushing along the floor. You are feeling/scanning the area for a place to send down roots.
Note 2: At each quarter turn, you slow down.

Part 3
- Check your stance. Are you solid? Rock your hips slightly to make sure. Rock your head back and forth (up and down) to make sure you are solid.
- Feel yourself spread out roots below you. What do you find? Maybe they find other practitioners' roots and then what happens? Feel solid.
- Maybe you start to sway. Is there a wind blowing? Your roots go down deep.Do this as long as you like/practice group agrees on.
- Slowly inhale and as you breathe in bring your arms up slightly. It is like there is a string attached to your elbows that pulls them up slightly. Your shoulders should not raise as you do this.
- Maybe your hands/fingers move/wave a little. Is there a breeze that moves them? The movement may come from the wrist shaking back and forth.
- Very, very slowly inhale and as you do so raise your hands up from the downward position to an upward position. You are not raising your shoulders, merely lifting the same position from pointing downward to upward. Very VERY very slowly exhale and lower the hands.
- And slowly lower them to the sides of your body.

Phase 4
- Bring your hands down to your knees and inhale as you bring your hands up to your chest (crossed in the horizontal plane, in front of your chest with left on top)
- As you exhale, extend the arms (branches) to the left and right simultaneously. Do this very slowly. Feel as though you are extending your branches.
- Bring arms back in to cross in front of your chest.
- Take a step back with your left foot.
- Inhale and extend your left arm back VERY SLOWLY. You do not have to watch the extension move back with your eyes. Concentrate on feeling the movement with the fibers of your being. Extending beyond your fingertips. With your skin.
- Exhale and bring your left arm back to front. Slide left foot forward.
- Step back with right foot.
- Inhale and extend your right arm back very slowly focusing on the same things enumerated above.
- Exhale and bring your right arm back to front. Slide right foot forward.
- Inhale as you bring hands up to cheek level, palms facing up. Wrists facing each other (inwards towards each other.)
- Exhale as you outward circle hands down to lower disk/navel level palms cupped facing up.
- Inhale as you outward circle hands up to ear level - wrists facing away from body, palms facing up, fingers near your shoulders.
- Left hand makes slight wobbling motion from the wrist - it is a branch about to spout - and slowly extends up over head to full extension. Hand follows back behind body and arcs to end up in front of body palm facing up at the level of navel/lower disk.
- Right hand is still at cheek level.
- Right hand makes slight wobbling motion - it is about to spout - and slowly extends up over head to full extension. Hand follows back behind body and arcs to end up in front of body palm facing up at the level of navel/lower disk.
- Both hands are in front of body in level of lower disk, palms facing upwards.

Note: All movements that I describe in this email are done e x t r e m e l y   s l o w e l y.

Part 5
- Turn 1/4 turn to the left. Left foot is in back.
Note: When you turn to the back, your left foot is actually in front. After you move your hands and bring them back in, you step back with your left foot.
- Extend left hand in front of body as right hand extends back. Body is relaxed and bent over at waist. Drop head. Your focus is on extending the arms/branches - not holding up part of your body.
- Bring branches/arms back to body/trunk.
- Step forward with left foot.
- Extend right arm in front of body as left arm extends to your back.
Same focus on relaxing your head.
- Bring branches/arms back to center.
- Make a 1/4 turn to your left. You will be facing the opposite direction as you started.
- Bring arms crossed up over your chest to extend over your head.
- Slowly lower.
- Start by stepping with left foot - you are going to make a 180 degree turn to end up facing the same direction you started - as you turn, bring your hands to the level of the waist/lower disk, palms flat facing down. Move them in a gentle arc in the same direction you are turning (to the left). As you face the new direction (the direction you started the pass in), the hands continue to arc to the left side of the body and then come to rest right in front of the body. (Kind of like a spiraling motion.)
- Raise your hands, with elbows close to body, to top of shoulders - inner shoulder, the part between your neck and the bendy shoulder, above the shoulder blades.
- Grip/grab something in that area and pull upward as you extend your hands upwards.
- Fingers splay and slowly lower extending arms as fully as they will.

heather vescent

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