Do the same while squating and crawling.
Consider what is important and what really makes sense.
The ankle and the many joints and muscles of the foot are often neglected in daily life. They are often covered and even constricted by hard shoes or boots. It is healthy to walk barefoot from time to time to let the feet breathe and the skin on the feet to adjust and sense more than the shell of the shoe. Start by walking on all parts of the foot, heels, toes, sides and so on and on different heights so you become more away to the part these joints and available movements provide you and continue to walk as you tense up different parts of the foot as you go. Stand on one leg and have people push you as you work to balance and let the movement go and breathe.
Stand next to a wall or a friend and place a hand on the support so you can bend and rotate beyond what is possible without falling and keep the feet flat on the ground as you change the tension and push/pull they provide. Do this for a while and see how you can align yourself and keep guiding your body through the feet and ankles even in positions where your alignment is off or gravity has a slight advantage.
An example of this is the fall forward where you either stand or sit on your knees and fall forward as the hands are clasped behind your back or neck. There is an experience of fear and loss of control here during the fall and you can lessen this fear by guiding your body through the feet which will remain on the ground as you fall. I will put a video soon for this purpose as it is much easier to understand by doing.
Train honestly and keep your own mind. Avoid riding someone’s mindset or feelings. Know yourself
Working with a knife on meat or wood requires a lot of awareness to the curves and the softer vs. denser parts of the tissue. Both materials come from living tissue and are good examples for working on people as well. It is sometimes easy to work with exceptional tools like a scalpel for meat or a special wood carving knife but you can learn a lot more about becoming aware and relaxed by working with a simple and not too sharp a blade. For example you will learn to hold a handle that is not perfect for your hand in a better grip and change it according to the task and learn to feel where to cut and how and in a relaxed manner because if you try to muscle through resistance you can break a bone or the piece of wood and even injure yourself. Give yourself time to learn.
Smile, it helps
Three things to consider in this drill:
1 Sense through your hands and body where the partner or wall is easy to push off (tensed/hard/right angle) and where it is easy to push (relaxed/ cavity and so on) these things change from minute to minute so don’t assume what worked before will work again and sometimes it will be easy to push the relaxed more than the tense because it is too relaxed and looses the base of the alignment more than it is possible to recover.
2 Notice where your eyes rest when you approach the body and the fear of contact is present and work to relax the focus of the eyes so you see more and more clearly.
3. Work with your eyes closed and see how the rest of the senses get more awareness and allow this input to come when you open your eyes again.
Do the work.
The breathe is like a wave and it takes time until you feel the oxygen from the inhale inside and it takes time until you feel the tension in your chest and stomach from the inhale which is a muscle activation both controled and uncontroled.
The same applies to drinking and eating so you need to spread your awareness and feel the pulse in your body as you breathe. This will provide you with a marker for fullness and you will feel the beginning of the intake or outtake. Remember it takes more time than the breathe and to listen to your body but don’t take the sensations as orders.