REGIMEN FOR SACRO-ILIAC (ILIOSACRAL) JOINT PAIN / PELVIC DISTRESS

YOU MAY SCAN/PREVIEW THIS ENTIRE ENTRY FIRST, SO YOU KNOW WHAT'S IN HERE AND ROUGHLY WHERE IT IS.
You need not make any special effort remember any of it, but you may imagine that you remember some of it. That works.

Relief that lasts: It's like finding gold. Read the entry on S-I Joint Dysfunction to understand why this program/regimen is designed as it is.

Afterward, go to http://somatics.com/page7-S-I.htm

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This program, Comforting Your S-I Joints, clears up sacro-iliac joint pain and attendant weird symptoms. In the process of creating improvements, it teaches thoroughness, persistence, and patience -- so you get benefits in multiple ways.

Sacro-iliac joint pain is a hard lesson that teaches patience, resourcefulness, and discipline because no therapeutic approach applied to you, including surgery, is sufficient to clear up the condition. You may have noticed -- if your health practitioners were savvy enough to recognize your twisted sacrum and to apply their methods.

Creating the changes, from within, as with this regimen, residue of the condition disappears. Your practitioners are likely to notice and to comment with something like, "Whatever you're doing, keep it up!" 

Listen attentively and follow all of the instructions as well as you can. It's understood that, at the beginning, you will be following the instructions only roughly as given. With practice and familiarity with the exercise patterns, you will be able to hear and do the instructions more exactly as given and more smoothly -- and to get better and better results from each practice session.

The introductory tracks, Program Overview and Best Results, found here and in the full, published program, Comforting Your S-I Joints, are a quick and indispensable resource for the answers they give about matters of practice, in case questions arise, for you.

Mentoring, required by a minority of users of this program, is a paid service, so it's in your best interest to consult the introductory tracks, first. The email address to request a mentoring consultation exists at the end of every track.

I have plans for a Facebook group, just for this program, so you can partake of the advice (which I will monitor) and company of others with the same problem and partaking of the same solution as you are. 

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CONTENTS
* Who This Program is For
* About the Program, Comforting Your S-I Joints
* How to Follow The Program
* Access to the Exercises
* What to Expect
* Units of the Program
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WHO THIS PROGRAM IS FOR



I recommend this program for people who have two or more of the following symptoms:
  • groin pain that has persisted despite therapy for tight psoas muscles
  • testicular pain or vulvar pain
  • bladder pain
  • deep pain in the pelvis
  • a gripping sensation at the bottom of the abdomen
  • deep pain at the waist in back, on one side
  • pain around the rim of the pelvis
  • pain deep in one hip joint
  • a feeling like a tight wire going down the low back and into the pelvis
  • pain, numbness, or "lightning like" shooting/burning pain at the side or front of the thighs or in the pelvis

The general approach of therapy is to regard the cause of a symptom as being at the location of the symptom. With the symptoms named above, when they occur in combination, that's not the case. The cause is elsewhere -- in this case, from the sacrum being twisted with one sacro-iliac joint being jammed, and sometimes (more rarely) both sacro-iliac joints. The symptoms consist of radiating pain, nerve pain, muscular pain, and unnatural patterns of compression, all of which come from the twisted sacrum.

Addressing symptoms as if their cause is at their location is generally unsuccessful; the successful approach involves correcting the position of the sacrum. Manipulation of the sacrum is a case of "addressing the symptom at its location" and is a limited benefit. Normalizing the muscular and weight-bearing forces that keep the sacrum twisted causes a sacrum to straighten and to resume its healthy mobility. As the sacrum straightens, symptoms decrease and disappear.


PROGRAM OVERVIEW

You don't need to keep any of this in your mind or make any effort at all to remember it -- though you may find yourself imagining what I'm describing. It's all built into the sequence of the program.



Each exercise produces specific effects, described in the introduction to each exercise. These effects obvious after sufficient repetition and movement-learning -- usually one or two practice sessions.

The exercises combine like the pieces of a jigsaw puzzle to produce the result. Don't expect relief from a particular symptom from a particular exercise unless it's specifically noted in that exercise's introduction; do expect a general trend of improvements with some "ebb and flow". You're dealing with muscular tension habits that you must deconstruct and then reconstruct into a healthy pattern. It's a gradual process of developing better muscular control that lasts, not a series of quick mechanical adjustments -- which don't last.

ARE THESE EXERCISES PAINFUL and DO I WORK THROUGH THE PAIN?

ANSWER: "no" and "no"

For a person in good condition, these exercises are entirely comfortable, to do. Pain is a sign of the trouble you're in -- and the difference between pain (as I use the term), and "intense sensation", is the cringe response.

If you find an exercise pattern painful enough to make you cringe, you're not ready for it. Skip it, for now, and continue through the rest of the program. Working with these exercise patterns while cringing and forcing through pain is counterproductive. As you cycle through the program, the other exercises will prepare you so that you are comfortable enough to do the previously painful exercise without cringing. Never force or "work through the pain"; cultivate control within your non-cringing comfort zone.

You continue to do the program as long as you feel a trend of improvement or until you've gotten the full result. You will feel changes in movement and balance almost from the beginning.  If you don't feel improvements from a given exercise in one or two practice sessions, either you don't particularly need that exercise, you need preparation from the other exercises, or you were doing it differently than as described in the instructions.  Mentoring helps to speed your improvement.



HOW and WHY I DEVELOPED THE PROGRAM, COMFORTING YOUR S-I JOINTS

This program came into existence from correcting my own S-I joint dysfunction.  I had pain in back at waist level on the right side, pain around the rim of my pelvis on the right, deep "gluteal" (buttock) pain (which wasn't muscle pain, but referred nerve pain), pain deep in my left hip joint, sciatica-like pain in my right calf (which wasn't typical sciatica, but came from a jammed sacrum), and other very unpleasant symptoms that I describe in my entry on Understanding the S-I Joints and Stopping the Pain and Attendant Weird Symptoms. I was like a poster-child for S-I joint pain. Few people I have worked with have had symptoms worse than mine.

The strategy I adopted for this program is
  1. to remove forces that simultaneously twist and compress the sacrum or twist the ilium (side-hip bone) in relation to the sacrum. 
  2. to repattern coordination of muscular force for symmetry between right and left sides to cause the pelvis to become symmetrical -- and so untwist the sacrum.
Observing my own sensations, I noticed that muscular contractions and discomfort occur in many locations in reaction to a twisted sacrum, as far as the base of the head or jaws; they're reactions to the pain in the pelvis. Those contractions keep the sacrum twisted or return it to a twisted position -- hence the number of exercises that address different locations in you.

I started with Gentle Spine Waves -- done with respect for my own tolerance, never making myself cringe either from pain or from expectation of pain.  Gradually, I discovered additional movement patterns that addressed other aspects of the problem; sometimes, I substituted different movement patterns when I felt they worked better -- so, the program evolved to its present form.


http://lawrencegoldsomatics.blogspot.com/2016/04/dave-wright-testimonial-s-i-regimen.html
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HOW TO FOLLOW THE PROGRAM
First note: It's best to do this program last-thing in the day, so sleep is next. You'll sleep better and tissue growth that occurs at night will be in the better pattern brought about by the exercises.


This program consists of somatic education exercises done in a specific order. You don't do all the exercises in one sweep (which is why I divide the instruction into sections of practice); you do the exercises in entire sections, as described, below.

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The exercises are entirely comfortable to do for anyone in good condition; pain is a sign of a movement problem that the program will correct. As you work through the program, if a certain exercise feels too painful to do because of your condition, skip to the next section; you'll return to the too-painful exercise as you cycle through the program and likely find that you can now do it comfortably -- and if not, skip it, again.

Each exercise sets changes in motion that progress for some time after practice.  Some decompress your S-I joints, so the other exercises can work; some self-correct your coordination, so the forces that position your sacrum change direction; some flush up existing problems so you can correct them as you cycle through the program; and some integrate and consolidate the improvements that have occurred.

As in a recipe, no one ingredient constitutes the entire recipe, no one ingredient, but the whole recipe, produces the result, and there are steps of preparation.  Each somatic education exercise may be viewed as an ingredient and the program, as the recipe.

The program takes you, step-by-step, to your self-renewal free of pain and in robust condition.


DOING THE EXERCISES





You do the exercises in sections for the number of practice days stated at the opening screen of each section -- unless you find it necessary to skip an exercise due to pain, as stated above.

You begin each practice session with all of the exercises of Unit 1, Part 1 and finish each practice session with all of the exercises of Unit 1, Part 2.


Here's a summary of the program:

The Tongue Mudra

Very Powerful.The Tongue Mudra is an evolved form of an ancient yogic technique. It involves positioning the tongue and lower jaw in a particular way along with special breathing. This positioning creates internal feeling-connections that cause spontaneous self-corrections of tension, feeling, and posture. It may seem odd that positioning the tongue in some way can cause these effects, but cause them, it does -- and I have often felt the effects all the way into my sacrum, as changes of tension and position.

It's very handy and the first thing you should learn in the program. An instructional video follows, below. Start your practice of The Tongue Mudra when you reach that video, on this page.

You might do the exercises in this program without The Tongue Mudra and get results, but results occur much more quickly and easily if you use the Mudra during or immediately after practice. There is an exception: the somatic education exercises that involve the jaws (Unit 2, Section F.2); it's rather impossible to do both at the same time, so you follow the exercise with a few minutes of The Tongue Mudra.

Some people have residue from neck injuries. If that's you, The Tongue Mudra is essential, for you.

Self-Assessment

You determine your own sacral position before each practice session; people's sacrum changes position and you may want to make sure you are doing the exercises for the correct side. A video-tutorial provides instructions.

Unit 1: Preparation

You do all of Unit 1 (below) for seven practice sessions, or so -- until you have memorized the movements.

You start each practice session with Unit 1 Part 1. Unit 1 is preparation for Unit 2 and you may do a short version of Unit 1 (fewer repetitions) with each practice session of Unit 2 exercises.

You follow each Unit 2 section with Unit 1 Part 2 and a brief walk to integrate the changes.

Unit 2: Self-Corrections and Integrations

You do Unit 2 (as instructed, below) in the "forward order" (A. through F.) and then in "reverse order" (E. through B.).

You do Unit 2 until you are feeling much better and have difficulty determining which side of your sacrum is jammed deeper. Only then do you proceed to Unit 3.


Unit 3: Polishing and Consolidating the Results

You do Unit 1 and Unit 3, in one practice session. Unit 3 is brief.

How Much Time Does It Take?

Once you know the Unit 1 exercises, most practice sessions take about 1/2 to 3/4 hour; some take less, some take more. Working from the video tutorials takes longer; when you know the exercises by feel, practice goes quicker.

For "time convenience", you may divide practice sessions into two practice sessions daily (morning and evening), with one exercise per practice session -- although for comfort I recommend you do both exercises in one practice session. You may also practice an entire section twice, daily, to speed progress.  Adjust practice amount to tolerance; too little is better than too much. Too much, and (1) you may get sore, the next day, and (2) too much of an exercise gets too far ahead of the results from the others exercises -- which may lead to a rebound effect or to unnecessary discomfort in the regions not yet done.

If you get too sore to want to practice, take a break and pick up where you left off, after the soreness abates.

Until you're familiar with the exercises, it's best to follow the practice guidelines given for each section.



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SPECIAL, WORTHWHILE PRACTICE ORIENTATION:



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The Tongue Mudra

Instruction




Done as instructed in the tutorial above, even by itself, The Tongue Mudra is very powerful at triggering self-adjustments to posture and movement.

The use of The Tongue Mudra when practicing these exercise patterns increases their potency, making larger self-corrections occur more quickly.

The use of The Tongue Mudra after practice increases the changes caused by the exercise patterns.

You'll like it.


SELF-ASSESSMENT

Self-assessment is not optional or occasional. You assess yourself each time you do a practice session, and, if you are really meticulous, before and after each exercise (so you can feel the change). Self-assessment is required in order to know on which side to do certain exercises -- and that will probably change unpredictably as you do the program. So, check yourself.

If You Can't Confidently (and Competently) Assess Yourself

Get a therapist to teach you how and to confirm your accuracy.

If you feel worse after practice, you may have mis-assessed yourself. However, remember that even if you did the correct side, soreness sometimes happens after practice.  It may last a few hours before subsiding.  If it doesn't subside within a day, do the exercise for your other side, next.

Determining Sacral Position
(self-assessment)



Determine which way your sacrum is turned (left or right side jammed forward) to determine which side is your working side; the introductions to the exercises explain. You're manually measuring the depression or "dimple" next to the ridges. If one side of your sacrum is "high" or closer to the surface, the other side is jammed. The exercise patterns are designed to correct twists, up-and-down displacements and rotations of the pelvic bones.


UNITS of PRACTICE

 1.   "Unit 1" (seven cycles, or so -- or until you have accurately memorized the movements and no new changes occur.)

 2.  "Abbreviated Unit 1" + "Unit 2"
     (subject to personal coaching recommendations)

In "abbreviated Unit 1", you do two repetitions of each movement (instead of five), from memory.

You prepare for the Unit 2 exercises with Unit 1, PART 1 and finish the Unit 2 exercises with Unit 1, PART 2, "AFTER EVERY UNIT 2 or UNIT 3 PRACTICE SESSION". 
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3.  "Unit 3"

UNIT 1 | Unlocking the Situation
From the Unit 1 preparatory exercises, expect relaxation and lengthening of the spine of the whole side worked, feel-able as you lie in repose after practice. Do not expect Unit 1 to relieve your symptoms by itself (although it does work for simple back pain); it prepares you so the other exercises can work. What you will feel is a lengthening of the "working" side and decompression of that side's S-I Joint -- preparation for what is to follow.

Follow the basic guideline:  Do seven cycles, or so, through all of Unit 1, using the video tutorial until you remember the movements well enough to do them from memory. (A "cycle" is a practice session of all of the exercises in a section.) Continue Unit 1 until you cease to get new improvements of the kind stated FOR THOSE EXERCISES. Then, add one section from Unit 2, as instructed, above.

Unit 1.1.1.  Gentle Spine Waves
Gentle Spine Waves is an "unlocking" step that loosens your back tension so you can make other changes.  The additional looseness makes it easier for things to shift to a new position.

PART 1

INTRODUCTION



INSTRUCTION 


INSTRUCTION -- ADVANCED



Unit 1.1.2.  Sidelying Sacral Decompression


INSTRUCTION

Start with the deeper side up; this instruction will make sense once you've followed the video-tutorial, the first time, not from reading these instructions or just viewing the tutorial video.

When working Unit 2, you do Unit 1 as preparation for each Unit 2 section. You are unlocking the situation so the Unit 2 exercises work.

Section C.  Gentle Spine Waves, PART 2

AFTER EVERY UNIT 2 or UNIT 3 PRACTICE SESSION


1.  Gentle Spine Waves, PART 2 (two minutes or so)

INSTRUCTION





2.  Freeing Hamstrings, Standing Position (twelve-minute tutorial, two-to-three minutes to do when you know the exercise)



3.  Standing Side-Sway (one minute)



4.  a 5-10 minute walk to integrate the changes:
The Power Walks

You may click the image, at right, to get to the access page for:

Comforting Your S-I Joints |
Dissolving Pains, Freeing Movement

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Two surgical alternatives exist to this program regimen:

  1. radio-frequency nerve ablation (RFA): $2,100, or so
  2. joint fusion surgery: $23,000, or so
Alternative 1: RFA, which cooks the nerve to kill the pain, but does nothing to correct sacral position or movement function, and which must be redone every 6-9 months.

Alternative 2: joint fusion surgery, which creates permanent, asymmetrical changes to movement and produces side-effects in sensation and movement. Pain and recovery time are involved.

The alternative that is this program has no negative side effects and produces lasting improvements sufficient for all activities, including heavy lifting. It does have side effects, however: positive side effects. You end up feeling better put-together, more robust, stronger and more agile than before the symptoms set in. So you have two general options: costly ones with side-effects or need to be redone, periodically, and an economically intelligent one with no negative side effects and with positive ones.

The exercise instruction videos you've seen, above, are enough to get you started on the program, so you can evaluate its effectiveness, for you.

On the rest of this page, you find introductions to the exercises that constitute the rest of this program and links to the access page for the entire program.

UNIT 2 | Normalizing Movement
Do one section (A, B, C, D, E, or F) completely in any ONE practice session.

Do the sections in sequence and do the number of practice days indicated for each section before moving to the next. You may do more than one practice session per day to improve faster. However, if you get too sore, you may have done too much. Learn your capacity for change.

When you've worked through Section F, do the sections in reverse -- from E. to A.

Then, work from B. to F., again, reversing and reversing, until your symptoms are gone or you feel much better, and no further improvement is happening.

If a movement, or getting into working position, is painful enough to make you cringe, you're not ready for it; skip to the next section of movements. You will return to the troublesome movement later, when you are more fit for it and can do it without cringing, i.e., comfortably (given your condition). If you need mentoring, you may get it, here.

SECTION A | two (2) practice days

Section A exercises untwist the relationship between sacrum and its neighboring hip bones (the ilia). If one hip is tilted forward (anterior) and the other, back (posterior), this exercise gradually corrects the positioning.

If you have a feeling of "deep gripping" in your lower abdomen, these are the exercises that address it.

EXPECTED RESULTS:
  • relief from deep pelvic pain
  • easier walking

INTRODUCTION



A.1 - Walking into the Floor
Walking into the floor reaches the psoas muscles and hip joint flexors and affects the body core.   The deeper-sacrum side, as referred to in the instructional video, is the working side.

A.2 - Lazy 8s



The "working" side is the side of the sacrum closer to the surface.  Do the movements given with the "more surface" side. Then, imagine (while listening) doing the movements with the deeper side. (Imagining a movement causes micro-movements and induces learning of the movement in a different way).

SECTION B | three (3) practice days
A twist in the sacrum has muscular twisting actions that go all the way up the spine and into the hip joints. This section frees you from the twisting forces and equalizes the front-to-back balance of your pelvis.

INTRODUCTION



EXPECTED RESULTS: 
  • more space where your spine meets your sacrum
  • relief from stress in your trunk
  • decrease of sciatica-like symptoms
One of the key steps in straightening your sacrum is reducing the lumbar (low back) curve where it meets the sacrum. Too much curve produces a "fold" that you feel as tiredness and strain, there. It also creates symptoms that mimic sciatica.

B.1 - 4-Way Walking Integration
The movements of walking connect the shoulders, pelvis and legs.

Having changed the resting position of your pelvis, we consolidate the change by balancing the front and back hip joint musculature with the following exercise.



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B.2 - Balancing the Front and Back Hip Joint Muscles
Move at a speed that helps you to cultivate sidelying balance throughout these movements.

EXPECTED RESULTS:
  • reduce compression where the low back meets the sacrum (lumbo-sacral junction)
  • add fluidity to walking
  • reduce the lumbar curve and improve flexibility

SECTION C | two (2) practice days
You've made some changes in sacral position, brought some comfort to your abdomen, and freed your trunk from twisting forces. Now, it's time to consolidate and stabilize the changes.

EXPECTED RESULTS:
The following exercises
  • release tensions that keep you from twisting, freely 
  • integrate the movements of twisting with the movement patterns of walking.

INTRODUCTION


C.1 - Nose in the Hole
In these movements, always stop short of any sense of stretch, in the twisting movements. Your range of twisting movements will increase without any sense of stretch.

C.2 - The Twists that Untwist (from Get Free from that Back Pain)
The Twists that Untwist frees and integrates you in the walking pattern.


SECTION D | one (1) practice day
EXPECTED RESULTS:

The movements of this section free those movements and help untwist the sacrum.

When the sacrum is twisted, you feel a "grip" in the muscles of the spine at the waist.

D.1 - Reciprocity (Coordinated Twisting Movements for the Pelvis and Shoulders)


EXPECTED RESULTS:
  • relieve the "grip" of muscles at the waist
  • straighten the S-I joints and square the pelvis
  • untwist trunk
  • reveal where you're still stuck


D.2 - The Wheels of Synchrony (coordinating the pelvis and shoulders)

EXPECTED RESULTS:
  • improving comfort after doing Reciprocity
  • smoother, easier walking
  • better linkage of your shoulders and pelvis
FREE:  See video, above.

SECTION E | two (2) practice days
It's integration time. You've made changes through your pelvis, spine, and shoulders. Now, you put the changes together.

INTRODUCTION



This is an extensive and thoroughgoing exercise that produces dramatic improvements in movement, balance, and comfort.

E.1 - Straight and Bent Leg Integration

This long exercise produces dramatic releases and shifts from legs through trunk.

EXPECTED RESULTS:
  • grace, comfort and power in walking
  • better ground contact standing and walking
  • better balance
  • less effort, walking
  • comfort through your trunk

E.2 - Three-Way Twist

This short exercise connects the results of Straight and Bent Leg Integration through the groin, ribs and neck.

EXPECTED RESULT:
  • comfort
  • easier walking

You may click the image, at
right, to get to the access page for: 

Comforting Your S-I Joints |
Dissolving Pains, Freeing Movement

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SECTION F | two (2) practice days
The corresponding location to where the sacrum meets the spine is, in the neck, where the upper neck meets the head. Trouble in one location produces trouble in the other by reflexive connections that control muscle tension. We deal with both, in this section.


F.1 - Trunk Integration
Trunk Integration puts you together at a greater depth in your pelvis and frees you from stiffness in your upper back, shoulders and neck.

F.2 - Freeing and Coordinating the Jaws
Jaw tension and position affect head position, chest tension, and breathing.

You do The Tongue Mudra for 2-5 minutes immediately after. Sitting and lying down produce different and complementary results.

EXPECTED RESULTS:
  • more erect stature
  • easier breathing
  • reduction of emotional stress
  • decompression of sacrum
FREE:  This link goes first to the introduction; click the link at the end for the tutorial.

UNIT 3 | Integration Movements

After much cumulative/lasting improvement, or when your sacrum seems close to centered or changes position frequently, do the UNIT 3 Centering moves instead of UNIT 2.

By now, you are much more comfortable and mobile. You may notice at some point that it's difficult to determine which side of your sacrum is deeper or which side moves more easily.  This difficulty is not from lack of skill in self-assessment (which you have practiced to proficiency), but from your sacrum being so centered that it's hard to tell which side may be deeper.  That's when you start UNIT 3. (NOTE: The exercises in this section may "flush up" symptoms for changes yet needed. If symptoms return, return to UNIT 2, clear them up, and return to UNIT 3.)


INTRODUCTION

You've made changes in yourself -- untwisted your sacrum, gotten yourself comfortable, put yourself together, you feel stronger and move more easily than you may ever have, before. 
The exercises in this section integrate your legs, pelvis and trunk in movements consistent with free and balanced movements of your sacrum in sitting, standing, and walking.

Comforting Your S-I Joints | 
Dissolving Pains, Freeing Movement 

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Consultation and Mentoring Options

If you get stuck, don't worry.  I offers both one-time and ongoing mentoring consultations (paid, with a satisfaction guarantee). Visit http://somatics.com/page7-consultation.htm to schedule.

Lawrence Gold


The Institute for Somatic Study and Development

Santa Fe, NM 87508
505 819-0858
SKYPE: lawrencegold


You can end your own pain, and be better than before.
Apply yourself to your somatic education.

Relief that lasts: It's like finding gold.

Twitter: @somatic_healing
Facebook (forthcoming)

Blog:

Full-Spectrum Somatics | http://lawrencegoldsomatics.blogspot.com/

YouTube channel: Lawrence9Gold | http://www.youtube.com/user/Lawrence9Gold?feature=mhee

Sleep ..... Sleep .....s-s-sSNORE!!

In the body, seen as Upper Right, there are three physical dimensions to address:

  • chemical (diet)
  • electrical (nervous system)
  • mechanical (musculo-skeletal)

Nervous system is more than brain and mind; it involves growth of sensory awareness and control of movement; growth of feeling awareness, the ability to make subtler and subtler distinctions, and sense of control of action/behavior, of navigable memory, of flights of imagination — and to leave off all of these.

The "loss" of the physical body in sleep is FORGETTING the constraints of the waking state through a psycho-physical inhibition process electro-chemically generated in the physical body. It's a suspension of attentional-intentional memories associated with the waking state, revealing the "subtle" body. That inhibition continues into the dream state.

When the memories of eros and agape (imagination and memory) are inhibited, the rest/equilibrium state perceived is called the causal body.

Thus, the four basic somatic functions, attention, intention, imagination and memory, when inhibited, lead from the waking state through dream and deep sleep.

The matrix of the three states may be somatic — or soma may be the "outer picturing" of the harmonic content of the three states. "If you want to know the past of the mind, look at the body; if you want to know the future of the body, look at the mind."

Soma isn't just flesh; to think so forgets that all matter is embedded in fields. Soma consists of both matter and field. It is very tempting to leap to, "physiology is the matter" and "sentience is the field". But I won't say that.