When we practise we can deepen our experience and practice by training in one particular aspect.
To “train” we take a single part of the routine and give our main focus over to that part. So, for example, if we are practising one of the Shibashi routines we may decide to put most of our focus on keeping our shoulders relaxed throughout the whole time. Or, as another example, we may decide to focus on keeping our connection to our feet and the earth.
We follow the routine and enjoy our practice and just take every movement as a chance to deepen our awareness and experience of that one particular point. Most of our learning and improvement will come when we train. Stay with that one thing for a while, days or weeks, and each time try to improve and “do it better”. When you reach the point that you don’t seem to be able to do this one thing any better, switch to another thing to do better.
Some other suggestions to focus on are:
Treat the whole practice session as a moving meditation. Assuming you are practising rather than learning (see the previous post) then keep a check on your mind. Are you feeling rushed; is your mind wandering as you go through the routine in a mechanical way? Have the aim of staying present to the movements, relaxing and feeling in to your body.
The breath. As all of your movements will be related to your breath you could make the breath your focus and allow the movements to happen as a natural outflow.
Move from the lower tan t’ien. Bring your attention to this area so that you have a sense of what is moving, or turning, your waist.
