In Sunday's training I asked a question around which practices are most optimising towards deepening interoception. What led to this was the desire to get a better feel and understanding of the lower cavities.
I had been going over previously watched videos and had re-watched week 8 or 9 with Sifu and Patrick on 'Shift and Ease' and wondered if 'moving with ease' was more efficient in terms of interoception compared to a more stillness-based standing approach. I had in mind that 'The Anchors' introductory lessons has no moving parts, while 'Shift with Ease' has moving parts.
After Sifu Kelley's reply, we did an exercise, which I only realized afterwards, had both: a still body and moving breath. :-)
This morning I focused most of my morning practice on 'Shift with Ease'. Then got on with my day work.
After sitting for a couple of hours, I got up and went through to the kitchen. I felt I almost had to reach down to the ground to make contact. My feet and my walking felt really light and still do while writing this, some hours later
I was walking up and down earlier, trying to see what had led to the change.. I thought it might be something to do with the foot couple but it seems/feels like something that has changed in my hips /pelvis which i probably wouldn't have been able to feel without the extended 'Shift with Ease' practice. ( and last nights extended breathing! )
Update on 23rd.
I continued this practice focus this am with same result, lightness and a difference in leg support. After practice I had to go into town for shopping, the soft eyes, 'smile' and 'ease' went with me. At the checkout I noticed a movement towards 'collapse' that, to my limited interoception, seemed to be happening in the thighs and hips and 'they' immediately caught it and corrected.
I'll say it again without apology: the gains from this method are disproportionate to the effort required to attain them.