AT Strategy:  Lighten Up

Learn to Think Spatially to Lighten Up and Expand

Did you know you can feel more comfortable inside when you think of the space both inside and outside of you? We can think in three cardinal directions, up, wide, and forward. Try each one separately, and then combine them:

Thinking Up (and Down): Up is always in the direction of your head. If you are sitting or standing, your up is vertical and toward the ceiling and sky. If you are lying down, up is along the length of your torso toward your head, so parallel to the floor.

·      Think of your legs lengthening, your feet supported by the floor, and the contact with gravity helping you to direct up.

·      Think of your body flowing and expanding up, from your tailbone to your head.

·      Continue thinking up beyond your head As you conceive of the space beyond you, ask the muscles within you to lengthen in the direction you are thinking.

·      Your feet are on the ground, your body lengthens up.

·      Observe any changes in how you feel within yourself and how you are seeing.

·      Take a few steps, continuing to think up. Observe what is different.

Thinking Wide (left and right): Wide is in the horizontal plane, left and right.

·      Think of the space from your centerline and out to the left and right; that is thinking wide. Think out each ear; that is thinking wide.

·      Think of your head, neck torso, hips, and each leg expanding to the sides; that is thinking wide.

·      It will feel better to think wide than to think narrow; try it and find out for yourself.

·      Use your peripheral vision to enhance thinking wide.

·      As you conceive of the space to either side, allow the space within you to expand and grow. Your feet are on the ground; your body expands in width.

·      Observe any changes in how you feel within yourself and how you are seeing.

·      Take a few steps, continuing to think wide. Observe what is different.

Thinking Forward (and Back): When you are in anatomical position with your head poised, your eyes look forward, the bridge of your nose points forward, your navel and knees point forward.

·      Think of the depth of you from back to front. You are not a flat paper doll!

·      Conceive of the space within you expanding forward while your back stays back.

·      See out in front of you and imagine the space behind you.

·      Your feet are on the ground; your body expands in depth.

·      Observe any changes in how you feel within yourself and how you are seeing.

·      Take a few steps, continuing to think wide. Observe what is different.

Putting the directions together:

·      Think up and wide

·      Think wide and forward

·      Think forward and up

·      Think up, wide and forward, altogether.

·      Your feet are on the ground; your body expands in all directions.

·      Observe any changes in how you feel within yourself and how you are seeing.

·      Take a few steps, continuing to think in all directions. Observe what is different.

You can practice thinking spatially whenever you remember. Try it when you are walking, driving, preparing a meal, or seeing friends.