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10. Standing Side Steps with Visual Tracking

When you experience stress or tension, your brain and nervous system encode it as a multi-sensory pattern. This pattern can include the felt sense of your body (somatosensation), along with visual, auditory and sometimes even taste and smell associations. Because these patterns are stored through multiple sensory channels, creating new patterns of ease, comfort and freedom in the body and nervous system is often most effective when using multi-sensory techniques. 

Humans are highly visual beings, and a significant portion of your brain’s wiring is involved in processing and integrating visual information. 

This technique integrates visual tracking patterns (based on principles from Cognomovement) with fundamental movement patterns. For a deeper and more powerful experience, you may also integrate frequency listening or vocal toning practices while performing.

 

Equipment Needed

 

While performing the following visual tracking patterns, either by themselves or in combination with a postural technique, make sure you continue to breathe as described below. Consider toning on your exhale for an even more enhanced effect.

    1. Inhale gently through your nose
    2. Pucker or purse your lips as you fully exhale all the air out of your lungs sensing your front lower ribs drop downwards into your belly and your abdominal wall draw in and engage.
    3. Pause ~3 seconds after each exhale.
    4. For even more therapeutic effect perform frequency listening or vocal toning practices.

Pattern 1: Side Stepping

  1. While tracking the ball with your eyes, and keeping your head straight, step to the side as you reach in the same direction, creating a side lunge movement.
  2. Return to center and pass the ball to the opposite hand.
  3. Repeat on the other side.
  4. Perform 8 cycles on each side.

Pattern 2: Side Stepping with Rotation

  1. Step to the side and slightly backwards as you raise the same-side arm upward and outward while holding the ball. Allow your trunk to rotate naturally toward that side.
  2. Track the ball with your eyes as your arm moves in a circular pattern back towards the center as you step back to the center.
  3. Pass the ball to the opposite hand and repeat the movement on the other side.
  4. Continue moving in a smooth infinity (∞) pattern while tracking the ball with your eyes and maintaining your breathing pattern.
  5. Perform 8 cycles on each side.

 

Goals: 

    • While keeping smooth visual fixation on the ball, breathing or toning, maintain awareness of the weight shift
    • Perform the movements without eye or neck strain
    • If performing toning, remain in tune with each frequency

 

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