All methods and practices offered here are living experiments—provisional, evolving, and ready to grow.
Feel free to tailor them to your own tempo, environment, and personal narrative, whether that means following the suggested path or turning it upside‑down to discover fresh possibilities.
© 2025 Marvin Miles Ferrante (CC BY‑NC 4.0)
Method: Grounding into Uncertainty
Exploration:
1. Settle on Your Knees:
Kneel comfortably on a mat. Press your right knee downward as you extend your right arm upward, creating a gentle pull in both directions. Pause briefly to feel the tension. Then lower your right arm and release the knee’s downward push.
Repeat on the left side: press your left knee down while raising your left arm. After a brief pause, lower your arm and let go of the knee’s pressure. Rest both arms by your sides.
As you settle, recall a secure anchor—a calming image, memory, or sensation—and stay with it for a few moments, allowing that sense of safety to settle in.
2. Shift Forward Slowl:
From this stable position, begin leaning forward inch by inch. Notice any tension or hesitation as you approach the edge of your comfort zone, and simply remain present with any arising uncertainty. Let yourself gently explore that moment of “not knowing” before proceeding.
3. Allow the Fall:
When you can’t hold the posture any longer, let your arms catch you on the mat. Observe the moment of “falling”—what feelings surface as you release control?
4. Pause & Reflect:
Rest your forearms on the floor, noticing the support beneath you. Tune into your breath and the felt experience of that brief drop. Acknowledge whatever arises—anxiety, relief, or curiosity—without judgment.
5. Return to Your Anchor:
Once the initial sensations settle, gently recall your secure anchor. Allow it to re-emerge, and notice how it shifts your inner state. Take a few steady breaths, integrating both the uncertainty of the fall and the safety of your anchor.
6. Rise & Compare:
Slowly push yourself back up to a kneeling position. Pause for a moment and compare how you feel now with how you felt at the start of the practice. Notice any changes in your sense of grounding, confidence, or calm.