Contracting and Expanding: A Somatic Practic

There is a fundamental and universal rhythm that enlivens all of creation. In the eastern tradition, this is called Spanda.

Spanda is a Sanskrit word meaning “divine vibration”; it’s the life-affirming energy that moves in waves of contraction and expansion creating everything from a shell and a star to you and me. This spanda or pulsation is said to emerge from Pure Consciousness - the underlying, formless field of potential explored by quantum theory.

From the formless - through continuous contraction and expansion - arises all form.

We can be aware of spanda in our bodies as our heart and lungs continuously contract and expand. On a more subtle level, every cell contracts and expands. The following somatic practice can help us feel into how this creative pulsation is expressing through our body.

A Somatic Practice:

Soma means “body.” Somatic means “of the body.”

You can do this practice standing or sitting - just find a position that feels good for you.

Close your eyes or soften your gaze and begin by noticing how you feel. Are you feeling energised? Tired? Somewhere in-between? Just notice.

Take a moment to feel your feet. Feel for your your spine and your centre of gravity.

Now - very slowly - gently lower your head towards your heart and begin to curl your body forward allowing the rest of your body to follow. You can imagine that your body is curling in on itself like a snail.

Take your time.

It doesn’t matter how low you go - you’re just exploring what it feels like to contract and curl in on yourself.

Notice what curling in on yourself feels like in your body - there’s nothing it needs to feel like and nothing it doesn’t. Just notice what’s going on in your body in this moment.

It can be harder to breathe when you’re in a contracted shape but keep your breath as deep and engaged as you can.

Pause when you’re ready and take a moment to notice what’s present for you.

And then, very slowly, begin to unfurl - to slowly expand and come back into the world. What does it feels like to open to the world again?

When you’ve completed the practice pause. Notice how you feel now.

Rinse and repeat if that feels good for you.

Or if your body would like another kind of movement - a stretch a wiggle or a bounce - then go ahead and give yourself whatever that is.

See if you can carry this sense of creative pulsation with you as you move into your next experience.

Tat tvam asi. You are That.