Simultaneous awareness

One of the key properties of active awareness is a simultaneous presence with as much of my body as possible. Often I will focus and get lost in one of my "problem areas"... perhaps my neck, shoulder, arm... and lose touch with my core areas. Disconnecting from my spine sabotages any work I'm trying to do in my arms... just as disconnecting from my dan tien and hip area detract from spinal work.

My daily practice starts around my dan tien, moving to include hips, spine, neck, shoulders... including larger swaths of my body. As I expand my field of awareness, I constantly find myself reconnecting with the core areas. A useful way to frame this method for me is one of progressive context: I'm aware of my spine in the context of a thorough hip presence... I'm aware of my cervical vertebrae in the context of a thorough spinal presence... I'm aware of my elbow in the context of a thorough shoulder awareness.

I am always surprised by how quickly I specialize/focus my awareness on one body part, and how quickly my hips (for example) will tense once I've removed my attention. Stiff limbs/locked joints are anathema to healthy qi movement, and cultivating a simultaneous awareness of my entire body is an ongoing challenge... and a meditative practice in itself.