ROBERT MASTERS

PSYCHOPHYSICAL
METHOD
EXERCISES

VOLUME I

A D R A G O N BOOK
Publi shed by
KONTRAKUNDABUFFER CORP.
P . O . Box 3300
P o m o n a , N . Y . 10970

C o p y r i g h t 1983 by Robert Masters

A DRAGON BOOK

All rights r e s e r v e d . No part of this book m a y be r e p r o d u c e d

or t r a n s m i t t e d in a n y form or by a n y m e a n s , e l e c t r o n i c or m e c h a n i c a l ,
including p h o t o c o p y i n g , r e c o r d i n g o r by a n y i n f o r m a t i o n
s t o r a g e and retrieval s y s t e m , w i t h o u t the w r i t t e n p e r m i s s i o n
o f the P u b l i s h e r , e x c e p t w h e r e p e r m i t t e d by l a w .

Manufactured in the United S t a t e s o f America

Second Printing
CONTENTS

Foreword 1
1) S i t t i n g Foot E x e r c i s e 2
2) Improving M o v e m e n t and Body I m a g e - - T o e s and Foot 6
3) A n k l e Mobili ty 10
4) Improving Knee M o v e m e n t s 14
,) Hip R o t a t i o n s — Legs E x t e n d e d 22
6) Hand and Fingers (extended v e r s i o n ) 28
7) Improving M o v e m e n t In One E l b o w 34
8) Seated S h o u l d e r E x e r c i s e 38
9) Seated S h o u l d e r E x e r c i s e , Part I I: E x p e r i m e n t a l Variations 42
10) Seated Neck E x e r c i s e 46
11) Eyes #1 50
12) Eyes #2 56
13) Improving Eye M o v e m e n t and V i s i o n : #3 61
14) Integrating Body Image 64
15) C o o r d i n a t e d Symmetry: Second Integration 70
16) D i f f e r e n t i a t i n g M u s c l e s and M o v e m e n t s of Back and S h o u l d e r 74
17) A r m s A b o v e Head 77
18) C o m p l e t i n g Body Image: S e n s i n g the Head 81
 -1-

FOREWORD

T h e s e v o l u m e s of P s y c h o p h y s i c a l M e t h o d e x e r c i s e s a r e being p u b l i s h e d
as t e a c h i n g and t r a i n i n g m a n u a l s to be used by t e a c h e r s and r e s e a r c h e r s
e x p e r i e n c e d in that area of the a u t h o r ' s w o r k . T h e e x e r c i s e s a r e tran-
s c r i p t s of s e s s i o n s t a u g h t b y him to his s t u d e n t s and t h e i r use p r e s u p p o s e s
some k n o w l e d g e of the w o r k - - t i m i n g , r e p e t i t i o n s of m o v e m e n t s , q u a l i t y of
a w a r e n e s s , e t c . W i t h o u t such a b a c k g r o u n d of k n o w l e d g e the e x e r c i s e s
c a n n o t b e e f f e c t i v e l y d o n e , m u c h less t a u g h t .

N e v e r t h e l e s s it is j u s t r e a l i s t i c to a c k n o w l e d g e that these e x e r c i s e s
a r e g o i n g to b e used by p e r s o n s w h o have n o t had w h a t should b e the
r e q u i s i t e a m o u n t of f i r s t - h a n d t r a i n i n g . An a b s o l u t e l y m i n i m a l b a c k g r o u n d ,
h o w e v e r , w o u l d need to include careful study of the b o o k , L I S T E N I N G T O T H E
B O D Y , c o - a u t h o r e d by R o b e r t M a s t e r s and J e a n H o u s t o n , and f u r t h e r careful
study and p r a c t i c e of a u d i o t a p e d P s y c h o p h y s i c a l M e t h o d e x e r c i s e s . Thus
a n y o n e w i s h i n g to a c q u i r e t h e s e v o l u m e s m u s t a c q u i r e a l s o , at the same
t i m e , a copy of L I S T E N I N G TO THE BODY and at least half a dozen of the
e x e r c i s e tapes s e l e c t e d to c o v e r v a r i o u s a s p e c t s of the w o r k .

T h e d e c i s i o n to m a k e the v o l u m e s m o r e g e n e r a l l y a v a i l a b l e w a s m a d e
r e l u c t a n t l y and for two main r e a s o n s : f i r s t , as m e n t i o n e d , there is no
a d e q u a t e w a y to limit t h e i r a c q u i s i t i o n to t r a i n e d t e a c h e r s e x c l u s i v e l y ;
s e c o n d , it is of g r e a t i m p o r t a n c e that the w o r k reach a w i d e a u d i e n c e .
T h e risk that the w o r k w i l l s o m e t i m e s be d i l u t e d and o t h e r w i s e d i s t o r t e d
is fully r e c o g n i z e d and has been w e i g h e d c a r e f u l l y .

It should a l s o be said that it j_s_ p o s s i b l e for largely sel f-d i rected

s t u d e n t s to a c h i e v e m a s t e r y of the w o r k . Much s e l f - d i s c i p l i n e , r i g o r o u s
and lengthy p r a c t i c e and v a r i o u s p e r s o n a l q u a l i t i e s and p e r h a p s g i f t s
a r e r e q u i r e d f o r such a c h i e v e m e n t , but it has been done b y some a n d
w i l l be d o n e b y o t h e r s . T h e a u t h o r w i l l a l w a y s b e m o s t p l e a s e d to c e r t i f y
as a t e a c h e r any individual w h o , by her or his own e f f o r t s , a c h i e v e s a
p r o f i c i e n c y equal to that d e m a n d e d of those w h o p a r t i c i p a t e in t e a c h e r
training programs.

F i n a l l y , a c k n o w l e d g e m e n t is m a d e to those w h o have been of p a r t i c u l a r

i m p o r t a n c e in s h a p i n g the p h i l o s o p h y , p s y c h o l o g y , and o t h e r k n o w l e d g e and
t e c h n i q u e s of P s y c h o p h y s i c a l M e t h o d . T h e s e r a n g e from d i s c i p l i n e s s t r e s s i n g
" m i n d f u l n e s s " and " a w a r e n e s s " - - E g y p t i a n , B u d d h i s t , T a o i s t — o n to such
modern and c o n t e m p o r a r y t e a c h e r s as G . I. G u r d j i e f f , F . M a t t h i a s A l e x a n d e r ,
M i l t o n E r i c k s o n and M o s h e F e l d e n k r a i s . T h o s e s o u r c e s should be e x p l o r e d
by any s e r i o u s s t u d e n t .

T h e r e is a l s o a P s y c h o p h y s i c a l M e t h o d o n e - o n - o n e " t a b l e w o r k " that

can o n l y b e learned d i r e c t l y from a t e a c h e r . T h a t w o r1k1 , h o w e v e r , must
a l w a y s b e p r e c e d e d b y r e - e d u c a t i o n a l "work on o n e s e l f , including m a s t e r y
of the e x e r c i s e s .

Robert Masters
P o m o n a , N . Y . , 1983
 -2-

1) S I T T I N G FOOT E X E R C I S E *

In this e x e r c i s e w e will be w o r k i n g t h r o u g h o u t w i t h the right f o o t .

A n o t h e r time w h e n you do it, you w i l l w a n t to do the left f o o t . Each
t i m e , try to do the o p p o s i t e foot so that they both g e t w o r k .

T h i s e x e r c i s e wi11 do s o m e t h i n g w i t h the right foot that w i l l improve

the w a y that it f u n c t i o n s , improve y o u r a b i l i t y to w a l k , the f l e x i b i l i t y
of the a n k l e , the m o v e m e n t of the t o e s , and some o t h e r a s p e c t s of the f o o t .
Then w e will try to t r a n s f e r that improved c a p a c i t y o v e r to the left f o o t .

To begin w i t h , j u s t rap on the floor w i t h the ball of y o u r f o o t . Rap

o n c e , and t w i c e , and three t i m e s , and four t i m e s . O n e r a p , two r a p s , three
r a p s , four r a p s . R e m e m b e r to b r e a t h e e a s i l y and m a k e it as e a s y on your-
self as you c a n . Keep g o i n g .

N o w , instead of rapping w i t h the ball of the f o o t , rap w i t h the h e e l .

One and two and three and f o u r . T h e n see w h e t h e r you can rap j u s t w i t h the
t o e s . Keep the ball of the foot on the f l o o r and rap w i t h the t o e s . Now,
rest a m o m e n t .

R a i s e y o u r leg to bring the foot a 1i 111e off the g r o u n d , and rap w i t h

the toes in the a i r . . . o n e and two and three a n d f o u r . T h e n j u s t m a k e a
s i m p l e a r c w i t h the f o o t , f l e x i n g and e x t e n d i n g i t , the big toe j u s t m a k i n g
a vertical s e m i - c i r c l e in the a i r . Bend the foot and e x t e n d it. Do not
rotate the a n k l e , j u s t m o v e the foot up and down in the same d i r e c t i o n it
has been g o i n g w i t h the r a p p i n g . You m a k e an a r c w i t h the t o e s .

Keep doing t h a t , but instead of p a y i n g a t t e n t i o n to w h a t the toes a r e

d o i n g , pay a t t e n t i o n to w h a t the heel is doing in the a i r . Just m a k e an
a r c and pay a t t e n t i o n to w h a t the heel is d o i n g . T h e n put y o u r foot down
a minute.

R a i s e the foot o f f the g r o u n d and e x t e n d y o u r leg a g a i n . M a k e some

c i r c l e s w i t h y o u r t o e s . R o t a t e the a n k l e . Just d r a w c i r c l e s in the air
w i t h your t o e s , and then r e v e r s e the d i r e c t i o n . Go several times in o n e
d i r e c t i o n and several times in the o t h e r d i r e c t i o n .

N o t i c e t h a t , w h e n you do t h a t , you a r e a l s o m a k i n g c i r c l e s w i t h y o u r
h e e l . Pay a t t e n t i o n to the c i r c l e s that y o u m a k e w i t h y o u r heel instead
of the c i r c l e s that you m a k e w i t h the t o e . It is the same m o v e m e n t , but
you shift y o u r a t t e n t i o n from the t o e s to the h e e l . A n d r e m e m b e r to m a k e
them in both d i r e c t i o n s . Do a few o n e w a y and do a few the o t h e r w a y . Now,
let y o u r foot rest on the h e e l . Let it rest there w i t h the heel on the
floor w h e r e v e r it is c o m f o r t a b l e .

Leaving the heel on the g r o u n d , try m a k i n g a few c i r c l e s w i t h the

t o e s . Do some in o n e d i r e c t i o n and some in the o t h e r d i r e c t i o n . Just
rest y o u r foot c o m f o r t a b l y o n the f l o o r , a n d rap lightly a few times w i t h

* T e a c h i n g time: a b o u t 30 m i n u t e s
 -3-

your h e e l . Rap q u i c k l y . And rap q u i c k l y a few times w i t h the ball of the

f o o t . A l s o try r a p p i n g q u i c k l y w i t h the t o e s . Leave the ball of the foot
there and j u s t r a p - - q u i c k , l i g h t , e a s y r a p s - - w i t h the t o e s . T h e n stop and
rest a bit .

Leave the foot on the g r o u n d . Let y o u r foot rest c o m f o r t a b l y so that

the foot is flat o n the f l o o r . Then m o v e y o u r toes o f f to the right and
b a c k to the m i d d l e . Let the heel be like a h i n g e and s l i d e the toes to the
right and b a c k to the m i d d l e . Do n o t p i c k the foot up off the f l o o r , j u s t
let it s l i d e o v e r and b a c k .

Pay a t t e n t i o n to the s e n s a t i o n s in y o u r body as you d o t h a t . See how

the b o t t o m of your foot f e e l s as it s l i d e s a c r o s s the f l o o r . Then try to
use y o u r foot to learn s o m e t h i n g a b o u t the c a r p e t , or f l o o r , as y o u do that.
E x p l o r e the floor as you s l i d e the foot o v e r and b a c k . Pay a t t e n t i o n to w h a t
the f l o o r feels l i k e , a n d then bring y o u r a t t e n t i o n b a c k to the b o t t o m of
your foot a n d see w h a t that feels l i k e . Then s t o p and rest a l i t t l e .

N o w , instead of m o v i n g y o u r toes to the r i g h t , m o v e y o u r heel to the

left. Let the ball of the foot be the h i n g e . Just keep b r i n g i n g the heel
out to the left and then b a c k to the m i d d l e . M o v e the heel to the left
a n d then b a c k to the m i d d l e .

Do it w i t h the ball of the foot a g a i n a n d , this t i m e , let it go a s far

to the left and to the right as you can w i t h o u t s t r a i n i n g . And do that w i t h
the heel of the f o o t - - t o the left and to the r i g h t . S l i d e the heel to the
left and to the r i g h t . Your foot rests on the ball of the foot and you
m o v e the h e e l . Rest a m o m e n t . S h a k e the f o o t , s t r e t c h it o u t a l i t t l e , do
a n y t h i n g you w a n t to g i v e the foot a little r e s t , and let it stand on the
floor a g a i n .

T h i s time bring the foot o v e r to its o u t e r e d g e and back a g a i n . Do

that a n u m b e r of t i m e s . Bring it to its o u t e r e d g e and let it s t a n d . Try
to keep the m o v e m e n t in the a n k l e . Just do w h a t e v e r is e a s y for y o u . And
stop.

T r y to bring the foot o n t o its i n s i d e . You go o v e r to the inside of

the f o o t . Do it e a s i l y . It does n o t m a t t e r how much you do i t , so long
as it g o e s in that d i r e c t i o n .

Then go from right to l e f t . M o v e o n t o the o u t s i d e of the foot and o n t o

the i n s i d e . T r y to do it q u i c k l y . Do it lightly and e a s i l y .

Extend your l e g , hold the foot off the ground a little b i t , and do
the same t h i n g . M o v e o n t o the o u t s i d e of the f o o t and o n t o the i n s i d e .
Imagine that there is a f l o o r u n d e r the b o t t o m of the foot and you a r e
going o n t o the o u t s i d e and o n t o the inside of the foot w h i l e it rests on
that f l o o r . And then have a n o t h e r r e s t , m a k i n g y o u r s e l f c o m f o r t a b l e .

Now rap a few times w i t h y o u r heel and n o t i c e w h e t h e r it is s o m e w h a t

lighter and q u i c k e r than b e f o r e . T r y rapping w i t h the ball of the f o o t .
 -4-

Then rap j u s t the t o e s . See if y o u have m o r e m o v e m e n t in the toes n o w . Can

y o u feel that the toes a r e m o v i n g b e t t e r than they w e r e ? If y o u g e t m o r e
f r e e d o m in the toes you w i l l be a b l e to w a l k b e t t e r .

Now p i c k y o u r foot up and e x t e n d the leg. J u s t flex and e x t e n d the

foot a g a i n . M a k e that a s i m p l e a r c w i t h the t o e . Try j u s t b e n d i n g the
toes and letting them g o . Keep the a n k l e still and j u s t m o v e the toes up
and d o w n .

Now flex and e x t e n d the f o o t , and bend the t o e s . W h e n you get to w h e r e

the foot is e x t e n d e d , keep b e n d i n g the t o e s . Do it s l o w l y . You flex it--
t h a t m e a n s that t h e foot c o m e s t o w a r d s y o u - - a n d bring the toes back t o w a r d s
the b o d y . And you e x t e n d the f o o t . W h e n you g e t to the end of the e x t e n -
s i o n , let the toes curl a w a y from y o u . You curl the toes on the e x t e n s i o n
of the foot and flex them back on the f l e x i o n of the f o o t . Then put the
foot down .

R a i s e the foot again and m a k e a few c i r c l e s w i t h y o u r t o e s , f i r s t in

o n e d i r e c t i o n and then in the o t h e r . N o t i c e that you a r e m a k i n g c i r c l e s
w i t h y o u r heel a l s o . Pay a t t e n t i o n to the h e e l . M a k e some c i r c l e s o n e
w a y w i t h the heel and some the o t h e r w a y .

Put the heel on the f l o o r and m a k e some c i r c l e s w i t h the t o e s . Make

some in one d i r e c t i o n and some in the o t h e r . Then stop and let the foot
lie on the f l o o r .

Now m o v e the ball of y o u r foot from right to left a g a i n , using y o u r

heel as a h i n g e . Then use the ball of the foot as a h i n g e and m o v e the
heel from right to l e f t . See i f , n o w that you a r e doing it m o r e c o m p l e t e l y
in the a n k l e , the hip d o e s n o t need to do a n y t h i n g .

T u r n the foot several times o n t o the o u t e r e d g e and o n t o the inner

e d g e . Stop t h a t , and j u s t rap a few times w i t h the h e e l , w i t h the ball of
the f o o t , and w i t h the t o e s .

A few t i m e s , j u s t slide the foot up and down on the f l o o r . Sense

the f l o o r w i t h the toes and w i t h the b o t t o m of the f o o t . O b s e r v e w h e t h e r
the foot is m o r e s e n s i t i v e n o w . Note w h e t h e r it is m o r e s e n s i t i v e to w h a t
it is t o u c h i n g . Then s t o p .

Close y o u r e y e s and let both feet stand on the f l o o r . Using o n l y

y o u r i m a g i n a t i o n , I w a n t you to do the m o v e m e n t s I a m going to d e s c r i b e
to you w i t h y o u r left f o o t . Just imagine that you a r e d o i n g it. Try to
imagine w h a t it feels like.

First of a l l , imagine that you a r e rapping w i t h the heel of the left

f o o t . D o n o t d o i t , j u s t i m a g i n e . And imagine that y o u a r e rapping w i t h
the ball of that f o o t . Then imagine that you a r e rapping w i t h j u s t the
t o e s . Now s t o p .

Imagine e x t e n d i n g the left leg and raising the foot into the a i r .
 -5-

Flex and e x t e n d the f o o t , m a k i n g an arc w i t h the t o e s . Bring y o u r a t t e n -

tion to y o u r h e e l . As you flex and e x t e n d the f o o t , you m a k e an a r c w i t h
the h e e l . N o w , imagine p u t t i n g the foot d o w n .

Lift the foot a g a i n in your i m a g i n a t i o n . Extend it. M a k e c i r c l e s

w i t h the toes in the a i r . M a k e some in o n e d i r e c t i o n and some in the o t h e r
d i r e c t i o n . Now imagine d o i n g it w i t h the h e e l .

Imagine b e n d i n g y o u r toes and e x t e n d i n g your t o e s . Imagine f l e x i n g

and e x t e n d i n g the w h o l e foot a n d , w h e n the foot is e x t e n d e d , imagine c u r l -
ing your t o e s . Then bring the foot b a c k down to the f l o o r .

T h i s t i m e y o u roll it o v e r o n t o its o u t s i d e and bring it b a c k to

the s t a n d i n g p o s i t i o n . T r y to imagine rolling it o n t o its i n s i d e , and then
roll it f r o m o n e side to the o t h e r . N o w s t o p .

Using y o u r heel as a h i n g e , s l i d e the ball of the foot from right

to left in y o u r i m a g i n a t i o n . T h e n s t o p . Imagine rapping w i t h the h e e l ,
quickly, Iightly, nimbly. Imagine rapping w i t h the ball o f the f o o t .
Imagine doing it j u s t w i t h the t o e s .

O n e m o r e t i m e , imagine e x t e n d i n g the foot and the leg and m a k i n g

c i r c l e s in the a i r w i t h the t o e s , f i r s t in o n e d i r e c t i o n and then in the
o t h e r . A n d , still h o l d i n g it in the a i r , imagine r o t a t i n g it so t h a t it
g o e s f i r s t o n t o the o u t s i d e and then o n t o the i n s i d e , as if the foot is
s t a n d i n g on an incl ined board and you j u s t roll it from left to right in
y o u r i m a g i n a t i o n . Now put it d o w n .

Imagine very lightly a n d q u i c k l y rapping w i t h the h e e l ; imagine rap-

ping very q u i c k l y and I i g h t l y and n i m b l y w i t h the ball of the foot;
imagine rapping j u s t w i t h the t o e s .

N o w , w i t h y o u r right f o o t , a c t u a l l y rap a few times w i t h the heel and

w i t h the ball of the f o o t . T h e n rap w i t h the t o e s . Now rap w i t h the
heel a g a i n . See if you a r e rapping m o r e q u i c k l y n o w than you could e a r l i e r .

S l o w l y g e t up and w a l k a r o u n d a b i t . O b s e r v e w h e t h e r you n o t i c e any

d i f f e r e n c e in the w a y y o u w a l k . N o t e w h e t h e r you can s e n s e that the right
foot is m o r e f l e x i b l e , the toes a r e m o r e f l e x i b l e , the foot m a k e s b e t t e r
c o n t a c t w i t h the g r o u n d . A l s o s e n s e the left f o o t , w h e t h e r i t , t o o , has
improved at a l l . Just w a l k a bit and try to b e a w a r e of the two f e e t .
 -6-

2) IMPROVING M O V E M E N T A N D B O D Y I M A G E — T O E S A N D FOOT *

This exercise will require a c h a i r , preferably a straight-backed chair,

on w h i c h a p i l l o w can be placed for c o m f o r t . T h e e x e r c i s e m u s t be d o n e w i t h
b a r e f e e t , so p l e a s e remove y o u r s h o e s and s t o c k i n g s b e f o r e b e g i n n i n g the
exerci s e .

B e f o r e s e a t i n g y o u r s e l f in the c h a i r , w a l k a r o u n d the room and o b s e r v e

as much as you can a b o u t how you w a l k . C o m p a r e the m o v e m e n t s of the right
foot a n d leg w i t h the m o v e m e n t s of the left foot and l e g , and a l s o the s e n s a -
t i o n s . Pay p a r t i c u l a r a t t e n t i o n to the m o v e m e n t of the toes and the c o n t a c t
each foot m a k e s w i t h the f l o o r .

Note w h e t h e r each k n e e b e n d s e q u a l l y w h e n you w a l k , how the a r m s m o v e ,

the s e n s a t i o n s in the s h o u l d e r j o i n t s , and a n y t h i n g e l s e y o u can bring into
y o u r a w a r e n e s s . Try to be a w a r e of as m a n y c o m p o n e n t s of y o u r w a l k i n g as
p o s s i b l e . Then try to m a i n t a i n y o u r o v e r a l l a w a r e n e s s w h i l e g i v i n g special
a t t e n t i o n to the feet a n d , m o s t p a r t i c u l a r l y , to the t o e s .

S t a n d , for a m o m e n t , in f r o n t of y o u r c h a i r and o b s e r v e the s e n s a t i o n s

in your two feet as y o u s t a n d . Do you stand e q u a l l y on both feet o r do
y o u stand m o r e on o n e of t h e m ? Do you lock y o u r k n e e s ? If s o , let them
flex e v e r so s l i g h t l y . If o n e of y o u r s h o u l d e r s is lower than the o t h e r , so
that o n e hand hangs s l i g h t l y lower than the o t h e r , try to m a k e your body
s y m m e t r i c a l and see w h a t e f f e c t that may have on the w a y y o u stand on your
two f e e t . O b s e r v e w h e t h e r o n e hip g o e s o u t to the s i d e , and so o n .

Sit d o w n . N o t i c e w h e t h e r y o u r feet n o w m a k e identical c o n t a c t w i t h the

floor or if you can d e t e c t a d i f f e r e n c e . Do the two feet s e n s e the f l o o r
e q u a l l y w e l l , so that the i n f o r m a t i o n the floor p r o v i d e s c o n c e r n i n g itself
is e q u a l l y a c c e s s i b l e to e a c h foot? T r y to really d e t e r m i n e w h a t the left
foot knows a b o u t the f l o o r and c o m p a r e that w i t h w h a t the right foot k n o w s .

R a i s e y o u r left heel and bring it up as high as y o u can w h i l e leaving

the left toes on the f l o o r . T h e n lower it. C o n t i n u e raising it and lower-
ing it. And then let the foot rest o n the g r o u n d . L o o k i n g s t r a i g h t a h e a d
of y o u , rap w i t h the toes of y o u r left foot on the f l o o i — n o t looking at
your t o e s , but s e n s i n g w h a t they a r e d o i n g .

N o w , look down at the toes and c o n t i n u e w i t h the r a p p i n g . Observe

w h e t h e r the m o v e m e n t of the toes is w h a t you had sensed it to b e . Do the
toes c o m e up off the floor as m u c h , or l e s s , or a b o u t the same as you had
sensed? Had y o u sensed that t h e r e w a s any p a r t i c u l a r d i s t a n c e b e t w e e n toes
and floor?

N o w , let your foot r e s t . N o t i c e w h e t h e r you can rap w i t h j u s t your

left big t o e . Rap a few t i m e s w i t h j u s t y o u r left t h u m b and o b s e r v e that.
O b s e r v e how the a d j o i n i n g f i n g e r s lie s t i l l , or a l m o s t s o . Is there any
r e a s o n , t h e n , w h y the toes a d j o i n i n g y o u r big t o e need to m o v e w h e n you
rap w i t h the big toe? T r y it and see to w h a t e x t e n t the big toe can move

* Teaching time: a b o u t 30 m i n u t e s
 -7-

without involving the o t h e r toes of y o u r left foot.

N o w , leave the big toe on the f l o o r and o b s e r v e w h e t h e r you can rap

w i t h the o t h e r four toes of y o u r left f o o t . W i t h y o u r left h a n d , for a
m o m e n t , leave the left t h u m b on y o u r leg and rap w i t h the four f i n g e r s .
T h e n , try d o i n g the same w i t h the four left t o e s , leaving the big toe at
r e s t . Now stop and let the e n t i r e foot r e s t .

Then put the left foot on top of y o u r right l e g , letting it rest on

y o u r leg — it is on the top of y o u r right l e g . T h e n , insert the small f i n g e r
of the right hand b e t w e e n the big toe and the toe a d j a c e n t to it of y o u r
left f o o t . S 1 i d e the right small f i n g e r in a n d o u t b e t w e e n the t o e s . If
you h a v e toes that a r e c r a c k e d or that c r a c k e a s i l y , you will have to be
very careful or even w a i t to do this e x e r c i s e until the c r a c k i n g has h e a l e d .

N o w , s l i d e the 1 i t t l e f i n g e r of the right hand b e t w e e n the m i d d l e toe

of the left foot and the o n e that is next to the big t o e . Keep s l i d i n g it
in and o u t . You will find that the s p a c e is g r e a t e r n e a r the tops of the
toes. Let the f i n g e r go down as n e a r the b a s e of the toes as it can go
w i t h o u t being p a i n f u l . N o w , s l i d e the little f i n g e r b e t w e e n the m i d d l e
toe and the o n e n e x t to the small t o e . Keep s l i d i n g it in and o u t , d o i n g
each of t h e s e m o v e m e n t s a b o u t t w e n t y - f i v e t i m e s . Then do the same b e t w e e n
the small toe and the o n e n e x t to it.

W i t h the f i n g e r of the right hand n e x t to the small f i n g e i — t h e ring

f i n g e i — r e p e a t the w h o l e p r o c e s s , s l i d i n g that f i n g e r in and o u t b e t w e e n
the big toe and the o n e n e x t to it a b o u t t w e n t y - f i v e t i m e s . Then p r o c e e d
to the n e x t s p a c e b e t w e e n the t o e s , and so o n , until that f i n g e r has m o v e d
in and o u t b e t w e e n all four s p a c e s .

W h e n you h a v e d o n e t h a t , do the same thing w i t h the m i d d l e f i n g e r of

the right h a n d , b u t s t a r t in the s p a c e b e t w e e n the big t o e and the a d j o i n i n g
toe of y o u r left f o o t .

Then do the same thing w i t h the t h u m b of y o u r r i g h t h a n d . M a k e the

m o v e m e n t s w i t h the f i n g e r s q u i c k , and p e n e t r a t e as d e e p l y b e t w e e n the toes
as you can w i t h o u t pain or risk of t e a r i n g .

Put the foot on the f l o o r a m o m e n t and r e s t . S e n s e the c o n t a c t of the

left foot w i t h the f l o o r . S e n s e its c l a r i t y in y o u r body image and c o m p a r e
it w i t h the right f o o t .

Now put the left foot b a c k on top of your right l e g . P l a c e the little
f i n g e r of the right hand b e t w e e n the big toe and the a d j a c e n t o n e . Slide
it in and o u t , but this t i m e , try to c o n t i n u e all the w a y down to y o u r S t o p
w r i s t - - t e n or f i f t e e n times for each s p a c e b e t w e e n the toes is e n o u g h . .

N o w , w i t h your left h a n d , f r o m the top of the f o o t , insert the small

f i n g e r b e t w e e n the toes of the left foot and do the s a m e - - a b o u t fifteen
q u i c k m o v e m e n t s in and o u t of each space b e t w e e n the toes of the left f o o t .
Then do it w i t h the ring f i n g e r o f the left h a n d , s l i d i n g in and out of
 -8-

the s p a c e s f r o m the top of the f o o t . N e x t do it w i t h the m i d d l e f i n g e r ,

a l w a y s r e t u r n i n g to begin w i t h the space b e t w e e n the big toe and the n e x t
o n e . Then do it w i t h the left t h u m b .

Put the left foot down a g a i n , for a m o m e n t . Then j u s t p i c k it up and

set it down a few t i m e s , so that the b o t t o m of the foot raps on the f l o o r .
Let the foot be as flat on the f l o o r as it can b e . M o v e it f o r w a r d and
b a c k w a r d a few t i m e s , s e n s i n g w h a t the f l o o r feels l i k e , and the f e e l i n g s
in the b o t t o m of the f o o t . You may find that t h o s e f e e l i n g s a r e much
m o r e p l e a s u r a b l e n o w , and if you push a little h a r d e r the p l e a s u r e w i l l
b e c o m e even m o r e .

Stop and c o m p a r e the s e n s a t i o n s in the left foot w i t h the s e n s a t i o n s

in t h e right f o o t . Look at the two f e e t . See w h e t h e r you n o t i c e a n y d i f f e r -
ence. If you feel that the left foot m a k e s m o r e c o m p l e t e c o n t a c t , then
y o u m a y a l s o be a b l e to see that the left foot is lying f l a t t e r than the
right o n e .

Pick up y o u r left foot a g a i n and put it on y o u r right l e g . From

b e l o w , m o v e the t h u m b of the right hand in a n d o u t a few times b e t w e e n e a c h
of the s p a c e s b e t w e e n the t o e s . T h e n s l o w l y i n t e r l a c e the f i n g e r s of the
right hand w i t h the toes of the left f o o t . Do it as c o m p l e t e l y as p o s s i b l e - -
w i t h m a x i m u m p e n e t r a t i o n t o w a r d s t h e b o t t o m s of both toes a n d f i n g e r s .
W h e n f i n g e r s and toes a r e well i n t e r l a c e d , use the f i n g e r s to flex a n d
e x t e n d the t o e s . You will find that the m o r e the heel s t a n d s on the l e g -
as d i s t i n g u i s h e d f r o m the foot lying o n its s i d e - - t h e m o r e y o u can flex the
t o e s , and the w h o l e foot will bend m o r e . You can flex and e x t e n d the
a n k l e as w e l l . H o w e v e r , e m p h a s i z e m a i n l y the m o v e m e n t of the t o e s .

Stop and n o t e if y o u r thumb is o u t s i d e y o u r big t o e . If s o , w i t h d r a w

the f i n g e r s and i n t e r l a c e t h e m , so that the t h u m b will be inside the t o e .
In a n y c a s e , i n t e r l a c e f i n g e r s and toes a g a i n , so that the r e l a t i o n s h i p of
the t h u m b to the big toe is the o p p o s i t e of w h a t it w a s . A g a i n , use the
f i n g e r s to flex and e x t e n d the t o e s . Stop and let the foot j u s t lie on the
leg o r , if you need t o , put it down on the f l o o r for a m o m e n t .

T h e n , o n c e a g a i n , put the left foot on the right l e g . N o w , from a b o v e

the f o o t , interlace the f i n g e r s of the left hand w i t h the toes of the
left f o o t . O n c e a g a i n , use the hand to flex and e x t e n d the t o e s , to bend
the foot and a l s o to m o v e the a n k l e . O n c e m o r e , r e v e r s e the p o s i t i o n of the
thumb and the big t o e , so that w h i c h e v e r w a s on the o u t s i d e now is on the
inside as you i n t e r l a c e the toes and the f i n g e r s . C o n t i n u e to u s e the
hand to m o v e the foot and t o e s .

W i t h d r a w your f i n g e r s a n d , for a m o m e n t , take hold of the small

toe w i t h the t h u m b , f o r e f i n g e r and m i d d l e f i n g e r of the right h a n d . Hold
it so that you can m o s t e a s i l y rotate the Iittle toe a r o u n d its b a s e . Use
the f i n g e r s to rotate the toe c l o c k w i s e a few times and then c o u n t e r c l o c k -
w i s e . Then do the same w i t h the a d j o i n i n g t o e , then the m i d d l e o n e , and
so o n - - u n t i l f i n a l l y y o u do it w i t h the big t o e .
 -9-

N o w , o n e last t i m e , s l i d e the small f i n g e r of the right hand b e t w e e n

the big toe and the a d j o i n i n g o n e . If t h e r e is room b e t w e e n the t o e s , let
the hand s l i d e right on t h r o u g h , a l s o the w r i s t and a n y p a r t of the f o r e a r m
that will go through that o p e n i n g . Do it w i t h the n e x t s p a c e b e t w e e n the
t o e s , and the n e x t o n e , and f i n a l l y the space b e t w e e n the small toe and
the o n e n e x t to it.

How much of y o u r hand can you now put b e t w e e n the small toe and the
o n e n e x t to it? S o m e p e o p l e may even be a b l e to put some part of their
w r i s t b e t w e e n the small toe and the n e x t o n e , w h i l e p u t t i n g it b e t w e e n the
big toe and the n e x t o n e can be a c h i e v e d w i t h o u t a n y d i f f i c u l t y w h a t e v e r .
P o s s i b l y even the a r m all t h e w a y to the e l b o w can go into that s p a c e .

Stop and put the foot d o w n . Move y o u r left leg from left to right a
few t i m e s . T h e foot s t a y s on the f l o o r and the knee g o e s from side to s i d e .
T h e n j u s t p i c k the foot up and set it down a few t i m e s . Let the foot
s t a n d , and rap very q u i c k l y w i t h the heel of the left foot on the f l o o r .
T h e toes and ball of the foot remain on the floor as you rap w i t h the h e e l .
M a k e some c i r c l e s w i t h the sole of the foot on the f l o o r , several in o n e
d i r e c t i o n and several in the o t h e r . Let those p l e a s u r e s e n s a t i o n s on
the b o t t o m of y o u r foot o v e r r i d e any n e g a t i v e o n e s r e s u l t i n g from h o l d i n g
the foot on the leg for such a long t i m e .

N o w , o n e m o r e t i m e , j u s t s e n s e the two f e e t - - t h e h e e l s , the b o t t o m s

of the f e e t , the t o p s , the a r c h , the t o e s . Then g e t up and w a l k a r o u n d
a 1ittle, observing your w a l k i n g . C o m p a r e the s u p p l e n e s s of the left foot
to the r i g h t , the c o n t a c t each foot m a k e s w i t h the f l o o r .

O b s e r v e the m o v e m e n t from b e g i n n i n g to e n d , w h e n you w a l k , in terms of

w h a t the foot d o e s - - w h a t c o m e s down f i r s t and w h a t leaves the f l o o r l a s t .
O b s e r v e w h e t h e r you come up o n t o the tip of y o u r big toe w h e n the foot
leaves the g r o u n d . Do those m o v e m e n t s c o n s c i o u s l y . A g a i n , c o m p a r e the t w o .

F i n a l l y , stand s t i l l . O b s e r v e the c o n t a c t of the two feet w i t h the

f l o o r . O b s e r v e the a w a r e n e s s you have of the f e e t , the l e g s , the b u t t o c k s ,
the left and right h a n d s , and w h a t e v e r e l s e you m a y be a b l e to take n o t e
of. If you feel a bit t a l l e r on o n e side than the o t h e r , be a s s u r e d it
is a t e m p o r a r y c o n d i t i o n .

Next time you do this e x e r c i s e , w o r k instead w i t h y o u r right f o o t .

A f t e r t h a t , a l t e r n a t e , u n l e s s t h e r e is s o m e special reason to e m p h a s i z e
w o r k i n g on o n e s i d e .
 -10-

3) A N K L E M O B I L I T Y *

T h i s e x e r c i s e w i l l r e q u i r e that you be b a r e f o o t e d and that you be

seated in a s t r a i g h t - b a c k e d c h a i r . If you I i k e , a c u s h i o n can be placed
on the c h a i r to m a k e it m o r e c o m f o r t a b l e .

Seat y o u r s e l f s o m e w h a t f o r w a r d on the c h a i r so that your legs can

m o v e e a s i l y . Let both feet rest f l a t - f o o t e d on the f l o o r . C a r e f u l l y s e n s e
the right foot and the left f o o t - - e s p e c i a l l y the right and the left a n k l e s .
N o t i c e w h e t h e r you can really s e n s e the a n k l e s - - b o t h the o u t s i d e s u r f a c e
of the s k i n , and in the j o i n t s t h e m s e l v e s .

T h e n get up for a m o m e n t and m o v e a r o u n d . O b s e r v e how you w a l k . Com-

p a r e the m o v e m e n t s and s e n s a t i o n s on the e n t i r e right side of y o u r body w i t h
the m o v e m e n t s a n d s e n s a t i o n s o n the left s i d e . Pay a t t e n t i o n e s p e c i a l l y to
the m o v e m e n t s in the a n k l e s , a l s o how the feet and toes m o v e , and the k n e e s .
T h e n return to y o u r c h a i r and be s e a t e d .

Now s i m p l y rap w i t h the heel of y o u r r i g h t foot on the f l o o r , and

do it r e p e a t e d l y . Stop that and rap instead w i t h the toes and the ball of
your right f o o t . If t h a t is d i f f i c u l t for y o u , then m o v e y o u r foot f u r t h e r
a w a y from your body and you should d i s c o v e r that the m o v e m e n t is much f r e e r ,
e a s i e r to d o , and a l s o m o r e e x t e n s i v e . S e e how far you can m o v e your foot
a w a y from your body w h i l e c o n t i n u i n g to improve that m o v e m e n t . At w h a t
d i s t a n c e a w a y from y o u r body d o e s your a n k l e m o v e m o s t f r e e l y ?

N o w , leaving the foot some d i s t a n c e from the body (out w h e r e you can
rap q u i t e w e l l w i t h your t o e s ) , try to rap instead w i t h y o u r h e e l . Now you
a r e likely to find that r a p p i n g w i t h the heel has become comparatively quite
d i f f i c u l t , so bring y o u r r i g h t foot c l o s e r to y o u in o r d e r to m a k e it e a s i e r
to rap w i t h your h e e l .

E x p e r i m e n t as you did b e f o r e , this time b r i n g i n g the foot c l o s e r and

c l o s e r to your body to find at w h a t point the a n k l e m o v e s m o s t f r e e l y and
extensively. Note that w h e n y o u go b e y o n d that p o i n t , b r i n g i n g the foot in
still c l o s e r to your b o d y , the rapping w i t h the heel is first inhibited
and a f t e r that it b e c o m e s i m p o s s i b l e for the heel to m a k e c o n t a c t w i t h the
f l o o r . Now put y o u r right foot a l o n g s i d e your left o n e and rest a w h i l e .

T h i s time m o v e the toes and the ball of the right foot to the right
and then back to the m i d d l e , so y o u r foot s l i d e s a l o n g the f l o o r on its
b o t t o m w i t h the heel r e m a i n i n g m o s t l y in p l a c e and a c t i n g s o m e w h a t as a
hinge. Rest.

Then try doing the same t h i n g , e x c e p t that you turn the right foot
inward to the left instead of o u t w a r d and to the r i g h t . O b s e r v e that this
m o v e m e n t is less e x t e n s i v e and less free than the o t h e r o n e . Stop.

Now let the ball of the foot be the h i n g e , and m o v e the heel to the

* Teaching time: a b o u t 30 m i n u t e s
 -11-

left and bring it b a c k to the m i d d l e w i t h the b o t t o m of the foot s l i d i n g

a l o n g the f l o o r . N o t e that the heel m o v e s left much b e t t e r than the toes
d i d , that the e n t i r e back part of the foot moves b e t t e r to the left than
the front p a r t of the foot d i d .

N o w try m o v i n g the b a c k of the foot to the right and o b s e r v e that that

m o v e m e n t is less f r e e . T h u s , the front p a r t of y o u r foot g o e s f r e e l y to the
right and n o t very f r e e l y to the left; w h i l e the b a c k half of y o u r foot
g o e s f r e e l y to the left but p o o r l y to the r i g h t . O b s e r v e w h e t h e r you
u n d e r s t a n d w h y that is s o . And if it is h e l p f u l , be a w a r e of the m o v e m e n t
of the e n t i r e foot rather than f o c u s i n g o n j u s t o n e s e g m e n t of it. Then
have a n o t h e r r e s t .

As you r e s t , o b s e r v e the c o m p a r a t i v e c o n t a c t s being m a d e by the two

feet w i t h the f l o o r . W h i c h one t o u c h e s m o r e c o m p l e t e l y ? W h a t e l s e do y o u
sense? Do your t w o b u t t o c k s m a k e equal c o n t a c t w i t h the c h a i r ?

Close y o u r e y e s and o b s e r v e w h i c h foot s e n s e s the floor b e t t e r and

w h i c h o n e , if e i t h e r , is m o r e c l e a r l y in y o u r a w a r e n e s s . W h a t a b o u t y o u r
knees? Your e y e s ? And the t w o s i d e s of y o u r face? Does one s h o u l d e r feel
lower? Or o n e l e g , or o n e k n e e ?

Extend the right leg. Let the foot rest on its heel and m a k e c i r c l e s
in the air w i t h the toes of y o u r right f o o t . Do you c i r c l e to the left o r
d o you c i r c l e to the right? W h i c h e v e r w a y y o u s p o n t a n e o u s l y c i r c l e , m a k e
c i r c l e s in the o p p o s i t e d i r e c t i o n . A r e the c i r c l e s b e t t e r in the f i r s t
d i r e c t i o n , the o n e you s p o n t a n e o u s l y c h o s e , or in the second d i r e c t i o n ? Or
is there a n y d i f f e r e n c e ? Do you relate this to the g r e a t e r e a s e w i t h w h i c h
the f r o n t p a r t of the foot m o v e s to the right and the lesser e a s e w i t h
w h i c h it m o v e s to the left?

As you think a b o u t t h a t , and the logic that w o u l d seem t o r e q u i r e that

c l o c k w i s e c i r c l e s w o u l d b e e a s i e r , see if it b e c o m e s m o r e d i f f i c u l t to m a k e
c i r c l e s in a c o u n t e r c l o c k w i s e d i r e c t i o n . If s o , w h y ? Is it typical that
logic or w h a t w e think to b e logic tends to o b s t r u c t s p o n t a n e i t y as well
as f e e l i n g and a c t i o n ? Now s t o p .

Let your right foot stand on the toes and the ball of the f o o t , and
m a k e c i r c l e s w i t h your h e e l . Do you s p o n t a n e o u s l y c i r c l e c o u n t e r c l o c k -
w i s e , and is that the o p p o s i t e of w h a t you s p o n t a n e o u s l y did w h e n you
first m a d e the c i r c l e s w i t h y o u r toes?

Now r e v e r s e the c i r c l i n g and c o m p a r e the c i r c l e s m a d e by the heel in

the two o p p o s i n g d i r e c t i o n s . A r e the c i r c l e s m a d e w i t h the heel m o r e
equal than the c i r c l e s m a d e w i t h the toes? Does it mean that you h a v e
t r i u m p h e d o v e r logic or is t h e r e some o t h e r e x p l a n a t i o n ? Now stop c i r c l i n g
and let your foot rest on the f l o o r , p l a c i n g the two feet side by s i d e .

Now let the right foot roll o v e r o n t o its o u t s i d e , h o w e v e r far it

can e a s i l y g o . N o w bring it b a c k so the b o t t o m of the foot is on the floor
and c o n t i n u e to d o t h a t , rolling it o n t o its right side or o u t s i d e , and
 -12-

then b r i n g i n g it back a g a i n . Stop.

Then try rolling the right foot left o n t o its i n s i d e . O b s e r v e how

much m o r e d i f f i c u l t that is. W h a t w i l l m a k e that m o v e m e n t e a s i e r ? Move
the w h o l e foot right some six or n i n e inches and try a g a i n , t u r n i n g it
o n t o its i n s i d e . See if t h a t , n o w , is e a s i e r .

Then m o v e the foot still f u r t h e r out to the right until it b e c o m e s

much e a s i e r to roll the foot o n t o its inside or in that d i r e c t i o n . Once
the foot m o v e s m o r e e a s i l y to its i n s i d e , bring it a Iittle c l o s e r to y o u r
o t h e r foot a g a i n . C o n t i n u e t u r n i n g it and o b s e r v e now w h e t h e r g r e a t e r
m o b i l i t y has been p r e s e r v e d , or at least some of it.

A few t i m e s let the foot roll both o n t o its o u t s i d e and o n t o its

i n s i d e . Then bring it still c l o s e r and see if it still rolls b e t t e r o n t o
its inside than it did in the b e g i n n i n g . Bring it back to w h e r e you
began and o b s e r v e w h e t h e r it still m o v e s b e t t e r to the i n s i d e . Flop it
from inside to o u t s i d e and see how m u c h y o u r knee m o v e s from right to
left.

Now m i n i m i z e the m o v e m e n t of the knee and o b s e r v e w h e t h e r you a r e

able to turn the foot to the inside c o n s i d e r a b l y m o r e than you c o u l d j u s t
a minute a g o , b e f o r e y o u r brain r e l e a s e d t h a t mental v i s e in w h i c h the
foot w a s h e l d . N o w , stop and r e s t .

Get up for a m o m e n t and stand behind y o u r c h a i r , h o l d i n g o n t o the c h a i r

w i t h y o u r h a n d s . Put y o u r w e i g h t on y o u r left foot and let the right o n e
c o m e up o n t o the tops of the toes so that the leg j u s t d a n g l e s t h e r e . Then
let the f o o t c o m e down flat on the f l o o r . T h e n bring it up o n t o the tops
of the t o e s . And keep doing that for a w h i l e .

Then stand very lightly on the right f o o t , k e e p i n g m o s t of y o u r w e i g h t

o n the l e f t . Just rap very q u i c k l y a n d l i g h t l y w i t h y o u r right heel on
the f l o o r .

Come up o n t o the tips of the toes a g a i n . Then let the toes bend
so that y o u roll f o r w a r d onto the tops of y o u r toes and then b a c k w a r d o n t o
the b o t t o m s of your t o e s . Let the m o v e m e n t in the toes be very f r e e a n d ,
as you do t h a t , s e n s e the m o v e m e n t in y o u r a n k l e . A l s o s e n s e how y o u r knee
m o v e s , and the m o v e m e n t in the hip j o i n t . Stop.

Note how you a r e s t a n d i n g and w h e t h e r you now s p o n t a n e o u s l y put m o r e

w e i g h t on the right f o o t . O b s e r v e w h e t h e r the e n t i r e right side of y o u r
body n o w seems m o r e c o m p l e t e , m o r e a l i v e , m o r e t h e r e , than the left s i d e .

Then sit down a g a i n . A few times j u s t rap w i t h y o u r heel on the f l o o r ,

very q u i c k l y and l i g h t l y , p l a c i n g the foot w h e r e v e r it m o s t f a c i l i t a t e s
the r a p p i n g . Then s t o p .

Now put your leg and foot w h e r e v e r it m o s t f a c i l i t a t e s rapping w i t h

the ball o f the foot and the t o e s . A s you d o t h a t , s e n s e the a n k l e and
 -13-

any movement in the knee and in the hip j o i n t .

Let y o u r right foot remain w i t h its sole on the f l o o r a n d , k e e p i n g

the sole of the foot on the f l o o r , e x t e n d your leg as much as you c a n . Then
d r a w the f o o t back toward y o u as far as it will c o m e w i t h o u t the b o t t o m of
the foot b e g i n n i n g to lose c o n t a c t w i t h the f l o o r . T h a t is, bring it as
far b a c k as you can to the p o i n t w h e r e the heel m u s t begin to raise up off
the f l o o r . T h e n e x t e n d it in f r o n t of you as far as it will g o . Bring
it b a c k a g a i n . And keep doing that w i t h o u t r a i s i n g a n y p a r t of the b o t t o m
of the foot so as to lose the f l o o r c o n t a c t .

As you do this m o v e m e n t , pay a t t e n t i o n to w h a t you a r e learning a b o u t

the f l o o r . Then pay a t t e n t i o n to the f e e l i n g s in y o u r f o o t . Observe
w h e t h e r p r e s s i n g a bit h a r d e r i n c r e a s e s the s e n s a t i o n and the p l e a s u r e the
sole of the foot f e e l s . A l s o n o t e , as you do t h a t , the m o v e m e n t in the
a n k l e , the knee and the hip j o i n t . S t o p ; rest a m o m e n t .

Then rap lightly w i t h y o u r right h e e l . Rap lightly w i t h y o u r t o e s ,

w i t h the ball of the f o o t . M a k e j u s t a few c i r c l e s w i t h the toes w h i l e the
heel is on the f l o o r . M a k e j u s t a few c i r c l e s w i t h the heel w h i l e the toes
a r e on the f l o o r .

Extend the l e g , let it stand on its heel and let the foot flop a few
times from side to s i d e . Bend the l e g , let it stand on the f o o t , and let
the leg flop from s i d e to side a few t i m e s .

A f t e r t h a t , g e t u p , w a l k a r o u n d , o b s e r v e the c o n t a c t y o u r right foot

m a k e s w i t h the f l o o i — h o w y o u r a n k l e f e e l s , y o u r k n e e , and y o u r h i p - - t h e
s e n s a t i o n s as w e l l as the m o b i l i t y .

C o m p a r e the right s i d e to the l e f t . N o t e the m o v e m e n t in the t o e s ,

the f o o t , and a n y t h i n g e l s e of w h i c h you may be a w a r e . For i n s t a n c e , is
there a d i f f e r e n c e n o w b e t w e e n the m o v e m e n t in the right s h o u l d e r and that
in the left? J u s t c o n t i n u e to o b s e r v e y o u r w a l k i n g a n d w h e t h e r t h e r e is
a n y t h i n g e l s e that you n o t i c e .
 -14-

4) IMPROVING KNEE M O V E M E N T S *

To begin w i t h , stand in a w a y t h a t is c l o s e to y o u r habitual w a y of

s t a n d i n g . O b s e r v e w h e t h e r your k n e e s a r e locked or n o t . If s o , a r e both
knees l o c k e d , or j u s t o n e ? T r y to stand w i t h the two k n e e s e q u a l l y f l e x e d .
As you k n o w , you should not stand w i t h the knees l o c k e d . H o w e v e r , if you
a r e used to s t a n d i n g that w a y , it is b u r d e n s o m e to try to d e l i b e r a t e l y
stand w i t h them f l e x e d .

W a l k a r o u n d a b i t . Do the two knees bend e q u a l l y w h e n y o u w a l k , so

that y o u lift them to the same h e i g h t ? If you stand w i t h o n l y o n e k n e e
l o c k e d , o b s e r v e w h e t h e r that k n e e m o v e s any d i f f e r e n t l y in w a l k i n g . Does it
bend l e s s , or in any o t h e r w a y seem less f l e x i b l e ?

Lie down on y o u r b a c k , w i t h all of y o u r body lying fully on y o u r m a t ,

if you a r e using o n e . Scan y o u r b o d y . Do you lie s y m m e t r i c a l l y ? Note
e s p e c i a l l y if the b a c k s of the two k n e e s lie the s a m e as each o t h e r in
relation to the m a t , or f l o o r , b e n e a t h y o u . Is t h e r e a s p a c e u n d e r o n e and
n o t the o t h e r ? Or is there a larger s p a c e u n d e r o n e than the o t h e r ? Or do
they both lie flat?

Rap lightly w i t h the b a c k s o f the knees on the f l o o r . You can rap

s i m u l t a n e o u s l y or a l t e r n a t e l y . Does the rapping g i v e you a n y c l u e to the
c o m p a r a t i v e c o n d i t i o n of the two k n e e s ?

Bend your legs so the soles of the feet a r e s t a n d i n g on the f l o o r .

Draw the left leg b a c k to the c h e s t . See how far it g o e s . Now do the right
o n e . D o each several t i m e s , a n d see w h e t h e r the thigh a p p r o a c h e s the c h e s t
e q u a l l y on the two s i d e s , or if o n e c o m e s c l o s e r than the o t h e r . W h e n you
take the right leg b a c k , leave it there for a m i n u t e . Put y o u r right hand
on top of your right k n e e . Draw the thigh b a c k t o w a r d s the rib c a g e , n o t
using any e x c e s s i v e f o r c e , h o w e v e r . S e e i f , w i t h the h a n d ' s h e l p , it rests
on the rib c a g e , or how much d i s t a n c e there is i n b e t w e e n .

Then let go of the k n e e , and put the right hand u n d e r the h e a d . Bring
the right knee and e l b o w t o w a r d s o n e a n o t h e r . See how high you have to
raise the head off the floor to m a k e c o n t a c t . Do that several t i m e s . When
the k n e e , e l b o w , s h o u l d e r and hip j o i n t a r e s u f f i c i e n t l y m o b i l e , you should
not have to raise the head o f f the floor at a l l .

T r y the left s i d e n o w , first b r i n g i n g the leg b a c k t o w a r d s the c h e s t ,

then using the hand to bring the knee b a c k , and then p u t t i n g y o u r left hand
under your head and trying to m a k e the e l b o w touch the k n e e . S e e if it
c o m e s c l o s e r or n o t as c o m p a r e d to the right s i d e . Do that a n u m b e r of
t i m e s . Do y o u have to raise y o u r head m o r e or less on this side? Always,
as a m a t t e r of g e n e r a l body m e c h a n i c s , if you a r e f o l d i n g your body like
t h a t , you should e x h a l e so that it folds m o r e e a s i l y . W h e n you bring the
knee and e l b o w t o g e t h e r , you e x h a l e and t h e r e b y e l i m i n a t e some r e s i s t a n c e .

L e a v e the foot s t a n d i n g on the floor and take hold of o n e knee w i t h

* Teaching time: a b o u t 90 m i n u t e s
 -15-

each h a n d . Sense the k n e e s . Do they feel the same to y o u ? Kick your feet
up and down a b i t . Does the m o v e m e n t seem to be the same in the two k n e e s ?
Do y o u r h a n d s s e n s e the k n e e s as m o v i n g e q u a l l y w e l l ? (So that it is n o t a
m a t t e r of d i f f e r e n t s e n s i n g by the two h a n d s , use j u s t o n e hand to a l t e r -
n a t e l y s e n s e each k n e e . ) Do they m o v e and feel the same n o w ?

Put the h a n d s d o w n , but leave the legs u p . Note w h e t h e r you can touch
your right heel to y o u r b o t t o m . How c l o s e d o you c o m e ? D o n o t force it
and do not use your hand to help y o u . Raise and lower your right leg and
j u s t let it drop and n o t e how c l o s e it c o m e s . T h e n do it w i t h the left leg.
A s s u m i n g that you do not touch w i t h b o t h , see if o n e c o m e s s i g n i f i c a n t l y
c l o s e r than the o t h e r . Is t h e r e any r e l a t i o n b e t w e e n the locking of o n e
leg and the f l e x i b i l i t y of that leg's knee? And b e t w e e n the w a y the k n e e s
m o v e and how c l o s e the foot c o m e s ?

S t r e t c h o u t y o u r legs and rest a m o m e n t . W e will w o r k on the left knee

for a w h i l e to d i f f e r e n t i a t e it from the right o n e . T h e n , a f t e r t h a t , w e
will bring the right o n e c l o s e to b e i n g as good as the l e f t , but still
leave some d i f f e r e n t i a t i o n b e t w e e n the t w o .

Bend the legs and r a i s e and lower the left leg a n u m b e r o f t i m e s , let-
ting the heel m o v e towards' the b o t t o m , and then lifting it a g a i n . Make
some c i r c l e s w i t h your foot from the k n e e . As you do t h a t , let the left
hand lie on the k n e e . Go in o n e d i r e c t i o n , and then in the o t h e r . Use
the hand to sense w h a t is g o i n g on in the k n e e as b e s t y o u c a n . Then put
the legs down and rest a m i n u t e .

Rap l i g h t l y on the floor w i t h the left k n e e . You will find that if the
leg is lying at its full e x t e n s i o n , then the rest of the body will be unin-
volved in that r a p p i n g . Bring your heel toward you two or t h r e e i n c h e s .
Bend and e x t e n d the l e g . In o t h e r w o r d s , rap some m o r e w i t h the k n e e , or
b a c k of the k n e e , but leaving the heel in this n e w , c l o s e r to the h e a d ,
p o s i t i o n . T h e body should rock up and d o w n . E x p e r i m e n t , trying the heel
in v a r i o u s p l a c e s on the f l o o r , so that y o u r body r o c k s , and you a r e a l s o
a b l e to put the leg flat to the floor w h e n e x t e n d i n g it. (Do not flex and
e x t e n d the a n k l e , j u s t the k n e e . ) You should find t h a t , w h e n you lower the
k n e e , you feel it all the w a y t h r o u g h the body and the chin goes a w a y from
the c h e s t . And w h e n you raise the k n e e , there is a d o w n a r d p u l l - - t h e
chin c o m e s down and you feel the m o v e m e n t in your s h o u l d e r s , t o o .

T h e r o c k i n g up and down is all t h r o u g h o u t y o u r b o d y . Put your feet

w h e r e y o u can rock the body all a l o n g the floor by raising and lowering your
left k n e e . It is s i m p l y a m a t t e r of w h e r e you p l a c e the h e e l . If the heel
is too far a w a y from y o u , the body will n o t r o c k ; if it is too c l o s e , you
will not be a b l e to bend and e x t e n d the k n e e . Do not let the heel s l i d e
a l o n g the m a t ; it has to stay fixed in o n e p l a c e . T h e m o v e m e n t is in the
knee and that p u s h e s the s p i n e t h r o u g h the body like a s k e w e r t h r o u g h m e a t ,
or that is the f e e l i n g of it.

Stop and rest a m i n u t e , and then try it a g a i n . It should be an e a s y ,

s i m p l e m o v e m e n t . Your chin should f i r s t be m o v i n g a w a y f r o m y o u r b o d y and
 -16-

then back down toward y o u r b r e a s t b o n e . If it is n o t , m o v e the heel until

it is c o r r e c t l y placed and the w h o l e body is rocked up and down a l o n g the
floor by that b e n d i n g of the leg. N o w , rest a b i t .

Let y o u r right leg s t a n d , and do the same thing a g a i n . T h a t will m a k e

it even e a s i e r , as you raise and lower the left l e g , b e n d i n g and e x t e n d i n g
the k n e e . See i f , w i t h t h a t , you do not feel y o u r body rocking a l o n g the
f l o o r . T r y b r i n g i n g the heel a bit c l o s e r and see if it rocks m o r e . Bring
it right to the p l a c e w h e r e the k n e e can no longer e x t e n d . Let it be a
smooth m o v e m e n t . T h e heel w i l l push d o w n . N o w , j u s t let both feet s t a n d .

M a k e a m o v e m e n t as if you a r e riding a b i c y c l e w i t h the left l e g , so

that you a r e b e n d i n g at both the knee and the hip j o i n t . T h e n s t o p , and
take hold of the knee w i t h the right hand and put the left hand u n d e r it
so that the b a c k s of the f i n g e r s a r e u n d e r the k n e e . T h e n s i m u l t a n e o u s l y
pull on the knee w i t h the right hand and push up l i g h t l y w i t h the l e f t , so
that you j u s t flop the knee u p and d o w n . Do not m o v e the h i p . J u s t m a k e the
knee bend and e x t e n d by h e l p i n g w i t h the h a n d s . T h e f i n g e r s push up and the
hand on top pulls b a c k , and both m o v e m e n t s f a c i l i t a t e the m o v e m e n t of the
k n e e . You should be p u l l i n g b a c k t o w a r d s you w i t h the hand that is on top
of the k n e e . T a k e the knee from a b o v e , n o t from the s i d e . T h e n c h a n g e
hands and do the s a m e . Use the b a c k s of the f i n g e r s b e l o w to push the
k n e e , and the b o t t o m s of the f i n g e r s a b o v e to pull it. J u s t m a k e it a
light up and down m o v e m e n t until the knee is g o i n g as s m o o t h l y as p o s s i b l e .

Put both hands on top of the knee and raise and lower the knee and
see w h a t y o u s e n s e . Can you s e n s e the m o v e m e n t w i t h i n the knee w i t h a n y
g r e a t e r c l a r i t y than b e f o r e ? T h e n put the foot down on the floor a l o n g s i d e
the right o n e . L e a v e your legs s t a n d i n g .

Can you touch y o u r left heel to y o u r b o t t o m ? Try it two or t h r e e t i m e s .

Extend the leg all the w a y up s t r a i g h t . Hold it there a m i n u t e and then let
it f a l l . See if you can kick y o u r b o t t o m . T r y it a g a i n . If you could
a l r e a d y do i t , is the c o n t a c t b e t t e r n o w , so that there is m o r e f l e x i b i l i t y
in the knee? Let y o u r legs r e s t .

T h a t is o n e of the m o v e m e n t s that will a l l o w you to instantly re-

o r g a n i z e the s t r u c t u r e of the k n e e . If w e had d o n e it right at the s t a r t ,
you m i g h t have had a foot that could t o u c h . H o w e v e r , w e w a n t to a c h i e v e
s o m e t h i n g m o r e p e r m a n e n t and l o n g - l a s t i n g in the w a y of a l t e r i n g the knee--
a l t h o u g h t h o s e m o v e m e n t s a r e very good to know a b o u t in c a s e of injury or
s t i f f n e s s . You can s o m e t i m e s instantly f r e e y o u r s e l f from a trauma that
is b e g i n n i n g to s t i f f e n that part o f your b o d y . T h o s e t r i g g e r m o v e m e n t s
a l t e r the c e l l s o f the m o t o r c o r t e x of the brain in a d r a m a t i c w a y so that
w h a t is i m p o s s i b l e o n e instant b e c o m e s p o s s i b l e the n e x t .

Now lie on y o u r right side w i t h o n e knee on top of the o t h e r and

the legs bent a b i t . Keep the knees t o u c h i n g , and m o v e the left leg from
the knee down b a c k and f o r t h , parallel to the f l o o r , in front of you and
behind y o u , h o w e v e r far it w i l l g o . Now let the left leg rest on top of
the right o n e for a m i n u t e .
 -17-

L e a v i n g the left k n e e on top of the right o n e , raise the foot as high

t o w a r d s the c e i l i n g as you c o m f o r t a b l y c a n , and m a k e c i r c l e s w i t h the f o o t ,
r o t a t i n g from the k n e e . M a k e c i r c l e s w i t h the f o o t , a l t h o u g h a c t u a l l y w h a t
you a r e m a k i n g is a knee r o t a t i o n , and the foot j u s t h a p p e n s to m o v e b e c a u s e
the k n e e r o t a t e s . Do them in o n e d i r e c t i o n and then the o t h e r . Do slow
and q u i c k o n e s ; small and large o n e s . Do all the k i n d s of c i r c l e s you can
think of and that y o u r m u s c l e s and s k e l e t o n will a l l o w and that y o u r mind
can c o n c e i v e . R e g a r d l e s s o f the q u a n t i t a t i v e a s p e c t of the m o v e m e n t or the
m a g n i t u d e of i t , m a k e it q u a l i t a t i v e l y j u s t as good as you c a n . Any time
you h a v e to r e s t , do s o , and imagine p e r f o r m i n g the m o v e m e n t . Then a c t u a l l y
do the m o v e m e n t a g a i n . Then roll o v e r o n t o y o u r s t o m a c h and r e s t .

Now bring both legs back t o w a r d s y o u r c h e s t , leave them u p , and o b s e r v e

how c l o s e your h e e l s w i l l a p p r o a c h your b o t t o m . Do them a l t e r n a t e l y . Take
hold of your feet w i t h y o u r h a n d s , if you c a n . Do n o t do it if it h u r t s ,
and c e r t a i n l y do n o t do it to the p o i n t of i n f l i c t i n g any injury on y o u r -
s e l f . See how c l o s e to the b o t t o m you can bring the h e e l s w i t h o u t u n d u e
s t r a i n . Then let g o .

Roll o v e r o n t o y o u r right side and take hold of the left foot w i t h

the h a n d . Now bring the foot to the b o t t o m a n d see if t h a t is e a s y to
d o . Then m o v e the heel u p and down o v e r both b u t t o c k s - - j u s t let it s l i d e
up and down o v e r both of t h e m . A l s o let it s l i d e b e t w e e n them if you c a n ,
since that m a k e s an even g r e a t e r d e m a n d upon the k n e e . If you put the
heel into the r e c t u m , then that is indeed the f u r t h e s t p e n e t r a t i o n the
heel can m a k e , and thus the g r e a t e s t d e m a n d is then m a d e upon the k n e e it-
s e l f . See if you can do t h a t . S l i d e the heel up and down and p l a c e it
inbetween the b u t t o c k s as you g o .

W h e n the heel is on the right b u t t o c k , p l a c e it b e t w e e n the b u t t o c k s ,

and then on the left b u t t o c k . L e a v i n g it t h e r e , see if you can roll o v e r
o n t o y o u r s t o m a c h , w i t h o u t losing c o n t a c t b e t w e e n the heel and the left
b u t t o c k . D o n o t f o r c e t h i s ; if you c a n n o t d o it n o w , you will s u r e l y do
it l a t e r . You may find that it is n o w rather e a s i e r to have your heel
touch y o u r b o t t o m as you 1 i e on y o u r s t o m a c h than it w a s w h e n you tried a
m o m e n t a g o . Now put the foot down and r e s t .

Now see if you can kick y o u r b u t t o c k w i t h y o u r f o o t . It w i l l be

e a s i e r w i t h both legs u p . You may a l s o be a b l e to do it b e t t e r w i t h the
right o n e n o w , but you should c e r t a i n l y do s o m e w h a t b e t t e r w i t h the l e f t .

Put the right leg down and j u s t m a k e the b i g g e s t c i r c l e s you can m a k e

w i t h the left k n e e . You can let the rest of y o u r body m o v e a little to
c o o p e r a t e w i t h t h a t , m a k i n g the largest p o s s i b l e c i r c l e s . Go in o n e d i r e c -
tion and then in the o t h e r . Note w h e t h e r the w a y that your head is facing
a s s i s t s or impedes the c i r c l e s d e p e n d i n g upon w h i c h d i r e c t i o n you c i r c l e
in. If you s e n s e it c l e a r l y , you will see that it m a k e s a d i f f e r e n c e w h i c h
w a y the head f a c e s , d e p e n d i n g on w h i c h w a y you c i r c l e . A l s o try c i r c l i n g
in both d i r e c t i o n s w i t h y o u r e l b o w s b e n t , and o n e hand on top of the o t h e r ,
palms d o w n , and the f o r e h e a d on top of the h a n d . R e v e r s e the h a n d s , and
o b s e r v e w h e t h e r you can d i s c r i m i n a t e f i n e l y e n o u g h to d e t e c t that w h i c h
 -18-

hand is on top can a l s o a f f e c t the c i r c l e s , d e p e n d i n g on w h i c h d i r e c t i o n

you c i r c l e . It is a c o n s i d e r a b l y m o r e s u b t l e d i s c r i m i n a t i o n than the
o n e that you m a k e w h e n the head is facing left or r i g h t , but some p e o p l e a r e
a b l e to do it. Then a g a i n , c i r c l e w i t h the head turned in o n e d i r e c t i o n a n d
then the o t h e r , and c i r c l i n g o n e w a y and the o t h e r , m a k i n g the b i g g e s t
c i r c l e s you c a n m a k e , letting the p e l v i s b e f r e e as you m o v e , and y o u r
head a n d s h o u l d e r s - - w h a t e v e r w a n t s to m o v e w i t h the c i r c l i n g . Then s t o p ,
put y o u r foot down and r e s t .

For a m o m e n t , lie on y o u r right s i d e . T a k e hold of y o u r left heel

w i t h the left hand and m o v e the heel up and down o v e r the b u t t o c k s and in-
between. O b s e r v e , by the w a y , w h a t d i f f e r e n c e it m a k e s w h e t h e r you hold
the foot down by the toes o r in the m i d d l e o r up a r o u n d the a n k l e . If
the heel m a k e s b e t t e r c o n t a c t in o n e of t h o s e p o s i t i o n s , then that m e a n s
that t h e knee is b e n d i n g m o r e . Then roll o v e r o n t o y o u r b a c k .

D r a w y o u r legs back t o w a r d s y o u r c h e s t . O b s e r v e w h e t h e r you can

e a s i l y kick the left b u t t o c k . Put the legs down a m i n u t e , e x t e n d t h e m , and
s e n s e how they lie. Is the left leg s u b s t a n t i a l l y longer than the right
one? Can you v e r i f y that by b r i n g i n g the feet t o g e t h e r and seeing t h a t , in
f a c t , the left leg is longer than the right o n e , and c o n s i d e r a b l y longer?
In some c a s e s , the left will be as much as an inch l o n g e r .

Now bend y o u r legs so the feet a r e s t a n d i n g . T a k e hold of the left

knee w i t h y o u r h a n d . R a i s e a n d lower the leg s l i g h t l y . S e n s e w h a t is
going on in the k n e e . S e n s e the m o v e m e n t in the l e g , and w h a t the knee
feels l i k e . Do the s a m e w i t h the right o n e . Does o n e knee feel d i f f e r -
e n t ? O b s e r v e w h e t h e r the right o n e now feels s o m e w h a t larger a n d m o r e awk-
w a r d and j u s t n o t as good a k n e e as the left o n e . T h e r e is a s u b t l e c h a n g e
in the b o d y on the left side so that it s e e m s l i g h t e r and in a w a y less
s u b s t a n t i a l - - a s if it is m a d e of a s u b t l e r and m o r e refined kind of
m a t t e r . H o w e v e r y o u w a n t to d e s c r i b e it in your own l a n g u a g e , o b s e r v e
w h e t h e r you u n d e r s t a n d w h a t I m e a n .

Now take hold of the knee f r o m a b o v e w i t h the left h a n d , put the right
h a n d u n d e r n e a t h the k n e e and pull it and push it w i t h the h a n d s . Pull it
from a b o v e and raise it from b e l o w , and let the knee s m o o t h l y rise and
f a l l . T o s s it up w i t h the b a c k s of the f i n g e r s and pull w i t h the p a l m
and u n d e r s i d e of the f i n g e r s so the knee j u s t s m o o t h l y m o v e s .

Now put the left hand u n d e r y o u r head and take hold of the knee w i t h
the right o n e and bring the knee and the e l b o w t o g e t h e r . Bring the leg as
far back as you c a n , a n d the e l b o w t o w a r d s it. O b s e r v e w h e t h e r you need to
raise y o u r head off the f l o o r to m a k e the c o n t a c t . Bring the knee toward
the e l b o w and the e l b o w toward the k n e e . If you do have to raise y o u r
h e a d , do you have to raise it as high as you did in the b e g i n n i n g ? If
you do n o t have to raise the h e a d , do n o t raise it at a l l . Let y o u r e l b o w
move toward y o u r knee so that you can see w h e t h e r , as often o c c u r s , the
hip j o i n t has b e n e f i t t e d f r o m the w o r k d o n e on the k n e e , and the thigh
lies much c l o s e r to the rib c a g e now than it did in the b e g i n n i n g . Put the
legs down and e x t e n d t h e m .
 -19-

Rap v e r y lightly w i t h the b a c k of the left knee on the f l o o r . Once

a g a i n , c o m p a r e the length o f the two l e g s , both w h a t y o u sense and a l s o
w h a t you feel w h e n y o u bring the feet t o g e t h e r . Then roll to o n e s i d e , get
up and w a l k a r o u n d a b i t .

N o t i c e w h e t h e r y o u w a l k the s a m e w a y on the left side as you do on

the r i g h t . C o m p a r e the b e n d i n g of the left knee to the b e n d i n g of the right
o n e . A l s o n o t e the m o v e m e n t in the h i p s , and w h e t h e r o n e side of you w a n t s
t o w a l k m o r e q u i c k l y than the o t h e r . N o t i c e w h e t h e r you feel a n y o t h e r
d i f f e r e n c e s on the two s i d e s - - y o u r b r e a t h i n g , the f e e l i n g in the e y e s ,
the sides of the f a c e . Then c o m e b a c k and lie d o w n . Lie c o m p l e t e l y on
the m a t .

Bend the two legs o n c e a g a i n . L i g h t l y take hold of the left k n e e w i t h

both h a n d s so t h a t you use y o u r h a n d s as s e n s o r s . You w a n t to s e n s e w h a t
is g o i n g on in the knee as you raise and lower it. Now raise and lower the
left k n e e , resting y o u r f i n g e r s lightly on it. Do n o t c l a s p y o u r f i n g e r s .
Sense it in as m a n y d i f f e r e n t w a y s as you can think o f . Rub the h a n d s
o v e r it and n o t e w h a t the leg a n d knee feel 1 ike in that a r e a . T h e n do the
same w i t h the right k n e e . O b s e r v e w h e t h e r it f e e l s as if it is m a d e of
c r u d e r s t u f f . Now w e w i l l n o t e i f , by some p s y c h o p h y s i c a l a l c h e m y , w e
can t r a n s m u t e base flesh into s u b t l e r s u b s t a n c e in a f a i r l y short p e r i o d
of t i m e .

Put y o u r legs down and rap lightly w i t h the right k n e e on the f l o o r ,

b r e a t h i n g f r e e l y . Then a l t e r n a t e l y rap w i t h the left k n e e and the r i g h t .
T h e n bring the right foot j u s t a little c l o s e r to y o u , so that by raising
and lowering the k n e e you can rock y o u r body up and down a l o n g the f l o o r .
Do that m o v e m e n t w i t h the k n e e n o w . Find that p o s i t i o n of the foot that
a l l o w s you to rock the body the m o s t . Let the n e c k , j a w , f a c e and t o n g u e
be f r e e , so you can really feel the m o v e m e n t in the c e r v i c a l s p i n e as the
chin g o e s a w a y from the body and c o m e s t o w a r d s it. If you a r e j u s t raising
and lowering the knee and the body does n o t r o c k , do it w i t h both k n e e s a
m i n u t e . W h a t is h a p p e n i n g is that the s p i n e is b e n d i n g and s t r a i g h t e n i n g ,
e s p e c i a l l y in the lunbar region and in the cervical s p i n e . Rest and s e n s e
the two s i d e s .

Now bend y o u r k n e e s . M a k e c o n t a c t w i t h the right knee from b e l o w

w i t h the right hand and f r o m a b o v e w i t h the left h a n d . Pull from the back
of the top of the k n e e , and push from b e l o w w i t h the b a c k s of the f i n g e r s .
Then r e v e r s e the p o s i t i o n of the h a n d s . Now bring the right leg up h i g h ,
s t r a i g h t as it will g o , and let the heel flop down t o w a r d s y o u r b o t t o m .
Do that several t i m e s . T h e n s t o p .

Put y o u r left hand u n d e r y o u r h e a d , and take hold of y o u r right knee

w i t h y o u r right h a n d . Bring the left e l b o w toward the right k n e e . Do
that several t i m e s . Then r e v e r s e the p o s i t i o n of the h a n d s and do i t , so
the right hand is now u n d e r the head a n d the left hand is h o l d i n g the right
k n e e . See if the k n e e w i l l a p p r o a c h the e l b o w w i t h o u t p i c k i n g the head u p ,
or h a r d l y p i c k i n g it up at a l l . Let the hand m o v e u n d e r the head so that
the e l b o w can m o v e toward the k n e e . You do n o t have to pick the head u p ;
 -20-

you can let the a r m m o v e from the s h o u l d e r j o i n t . Keep the hand under
the h e a d , but let the e l b o w m o v e toward the knee by letting the s h o u l d e r
m o v e . Do it several t i m e s .

Put the h a n d s down and roll o n t o y o u r left s i d e , w i t h your right knee

on top of the left o n e . K e e p i n g the k n e e s t o g e t h e r , take the right leg
b a c k and f o r t h , parallel to the f l o o r . As you do t h a t , m o v e the left leg
in the o p p o s i t e d i r e c t i o n so that the legs a r e I ike a s c i s s o r s . Observe
w h i c h leg feels b e t t e r . It is p r o b a b l y still the left o n e , even though it
is b e a r i n g the w e i g h t of the right o n e on t o p . If they w e r e e q u a l , the o n e
on top w o u l d feel f r e e r . Now r e s t .

M a k e a few c i r c l e s from the knee w i t h the right f o o t . C i r c l e in o n e

d i r e c t i o n and then in the o t h e r , w i t h the foot as high t o w a r d s the c e i l i n g
as p o s s i b l e . W h e n y o u r foot c o m e s b a c k toward y o u r b o t t o m , take hold of
it w i t h y o u r right hand and bring it into c o n t a c t w i t h the b o t t o m . Move
the foot up and down o v e r the two b u t t o c k s and let it go inbetween as w e l l ,
as d e e p l y as it w i l l g o . B r e a t h e f r e e l y . See a g a i n if it m a k e s a n y d i f f e r -
e n c e w h e r e you hold the foot w i t h the h a n d . T r y n o t to s e p a r a t e the thumb
from the o t h e r f i n g e r s . W h e n your foot is on y o u r right b u t t o c k , s t o p ,
and hold it t h e r e . N o t e w h e t h e r y o u can roll over o n t o y o u r s t o m a c h w i t h -
o u t the foot and b u t t o c k losing c o n t a c t , a l w a y s w i t h o u t s t r a i n i n g or
hurting yourself.

Bend y o u r left leg and see if you can take hold of i t , so t h a t that
foot a l s o m a k e s c o n t a c t . R o l l , rock a b i t , s l i g h t l y , f r o m side to s i d e .
S t o p . Let go of the l e g s . A l t e r n a t e l y kick y o u r b o t t o m w i t h the two
f e e t , if you c a n . Do not do it h a r d . M a k e some c i r c l e s w i t h the l e g s ,
s e p a r a t e l y and t o g e t h e r , e i t h e r w a y . You can m a k e them in the s a m e or in
opposite directions. Do it w i t h the head lying o n e w a y and then the o t h e r .
Stop and roll o n t o y o u r left s i d e .

T a k e hold o f the right foot and rub the heel up and down o v e r the
b u t t o c k s . J u s t let it s l i d e up and d o w n . It should go v e r y e a s i l y n o w .
Go o v e r o n t o the right side and do the s a m e w i t h the o t h e r f o o t . Then
lie on y o u r b a c k .

Bring your legs b a c k toward y o u r c h e s t . T a k e hold of your knees and

s e e how c l o s e l y the thighs will a p p r o a c h the rib c a g e . Let g o , and a l t e r -
n a t e l y raise and lower the f e e t . Can you bring y o u r heel down to y o u r
bottom? Let your a n k l e s be v e r y free so that the foot can m o v e f r e e l y
a s it m a k e s c o n t a c t . Note w h e t h e r you can touch the heel h i g h e r and l o w e r ,
up on the b a c k s of the thighs a bit as well as on the b u t t o c k s . Now put
your legs d o w n .

Rap very l i g h t l y w i t h the backs of the k n e e s . You can do them s i m u l -

t a n e o u s l y or a l t e r n a t e l y or b o t h . Stop and s e n s e how the backs of the k n e e s
lie on the f l o o r . A r e the s e n s a t i o n s of length e q u a l ? T h e left side w i l l
p r o b a b l y still be a bit l o n g e r . Roll to o n e side and get up and w a l k a r o u n d
a 1 i ttle.
 -21-

W a l k q u i c k l y and o b s e r v e how y o u r k n e e s m o v e . A l s o n o t i c e the h i p s .

Stop a m i n u t e w h e r e you a r e . Stand n o r m a l l y and o b s e r v e w h e t h e r you lock
y o u r k n e e s or n o t . If you locked o n e of t h e m b e f o r e the e x e r c i s e , n o t e
n o w w h e t h e r it is f l e x e d . W h e n the knees a r e in good c o n d i t i o n , the b o d y
will s p o n t a n e o u s l y stand w i t h the k n e e s f l e x e d . T h e r e is no e f f o r t to
it at a l l ; it is just as it should b e . W a l k a r o u n d a bit m o r e and let your
n e r v o u s s y s t e m and b r a i n , your c o n s c i o u s n e s s , e x p e r i e n c e that i n c r e a s e d
mobility. Come b a c k and sit or lie down and r e s t .
 -22-

5) HIP R O T A T I O N S - - L E G S EXTENDED *

Lie on y o u r back w i t h y o u r e y e s c l o s e d . Put your a r m s and y o u r hands

down at y o u r s i d e s . Do the body s c a n . O b s e r v e w h e r e the body image is
s t r o n g e s t , w h e r e it is w e a k e s t . Scan from head to t o e , from the b o t t o m s of
y o u r feet to the top of y o u r h e a d . Include in that s y m m e t r y and a s y m m e t r y ,
f e e l i n g s o f length on the two s i d e s , and how the two s i d e s c o m p a r a t i v e l y
lie. Include such t h i n g s a s d i s t a n c e of the hands from the b o d y , how the
feet go o u t , s p a c e s b e t w e e n the f i n g e r s , b r e a t h i n g , s e n s a t i o n in the two
e y e s , w h e r e the t o n g u e is. D e v e l o p the a b i l i t y to m a k e a q u i c k , but a c c u r a t e
and c o m p r e h e n s i v e , a s s e s s m e n t . Pay p a r t i c u l a r a t t e n t i o n to the p e l v i s .
A s s e s s the rotation of the hip j o i n t s , both as y o u s e n s e it a t the hip
j o i n t s and as you can d e t e r m i n e it by w h e t h e r the feet go o u t e q u a l l y or
the o u t s i d e of o n e foot is c l o s e r to the f l o o r than the o u t s i d e of the
other foot. If the hip r o t a t i o n is d i f f e r e n t , if it is unequal so that o n e
foot g o e s o n t o its s i d e , f o l l o w the c o n t a c t all the w a y from the heel up
to the b u t t o c k . N o t i c e how the b a c k of that leg lies in a d i f f e r e n t w a y
in r e l a t i o n to the f l o o r than y o u r o t h e r leg d o e s . Go up and down o n e
leg w i t h y o u r a w a r e n e s s , and up and down the o t h e r leg. O b s e r v e w h e t h e r
the backs of the legs lie s i m i l a r l y o r , if n o t , in w h a t w a y they a r e
d i fferent.

T h e n , doing j u s t w h a t is e a s y , n o t f o r c i n g a n y t h i n g or having any

g o a l , take the o u t s i d e of the left foot t o w a r d s the f l o o r and bring it back
to w h e r e it n o w is. D o that r e p e a t e d l y . Just d o w h a t is e a s y . G o b a c k
o n l y to the p l a c e y o u s t a r t e d f r o m . Do n o t take the inside of the foot
t o w a r d s the m i d d l e of your b o d y . Come back o n l y to that f o r t y - f i v e d e g r e e
a n g l e or w h e r e v e r it w a s that you started f r o m . Do it g e n t l y . Emphasize
the q u a l i t y of the m o v e m e n t .

N o w , let the right leg stand a m i n u t e on the b o t t o m of its f o o t . T a k e

the left leg o v e r to the o u t s i d e . At the same t i m e , turn the head in the
d i r e c t i o n that the foot g o e s . Let the right k n e e go a little l e f t , so
that it sinks o v e r s l i g h t l y . Now stop and put the right foot d o w n . Extend
the right l e g . Bend the left leg s l i g h t l y . If you bend it s l i g h t l y , then
y o u can bend it a g o o d bit m o r e later o n . T a k e the foot o v e r o n t o its
o u t s i d e . (We a r e o n l y w o r k i n g w i t h the left f o o t . ) T h e n bend the knee a
little bit m o r e , and take the foot o v e r o n t o its o u t s i d e . S e n s e that it is
a m o v e m e n t in the hip j o i n t . S e n s e how much you should bend the knee to
m o s t e a s i l y bring the foot o v e r onto its o u t s i d e . W h e n you find the
p l a c e w h e r e the foot m o s t e a s i l y g o e s o n t o its o u t s i d e , f l i p - f l o p it back
and forth from the hip j o i n t . Let that be a very easy m o v e m e n t . Bend the
knee e n o u g h so there is no d i f f i c u l t y . Go o n t o the o u t s i d e of the f o o t .
C o n t i n u e to do it. S t o p o n l y if t h e r e is p a i n . Keep the left foot on its
heel. Do n o t put it on the b o t t o m of the f o o t . Now stop a m i n u t e .

Extend the l e g s . Keep a little d i s t a n c e b e t w e e n t h e m . Let them rest

on their h e e l s . T a k e the left leg o v e r to the o u t s i d e , m o v i n g it from the
hip j o i n t . Be sure that it is a c o n s c i o u s m o v e m e n t from the hip j o i n t . Do
not take the foot all the w a y to the i n s i d e . If it does not go o n t o its

* Teaching time: 60 to 75 m i n u t e s
 -23-

o u t s i d e , bend it a 1 i t t l e so that it e a s i l y g o e s o n t o its o u t s i d e . Use

the left leg. Bend the leg j u s t e n o u g h so that the leg e a s i l y g o e s o n t o
its o u t s i d e . W h e n it is e a s y to do it w i t h the leg b e n t , s t r a i g h t e n the
leg and then do it. Now stop and rest a m i n u t e .

S e n s e the leg and hip j o i n t . Leave y o u r a r m s at y o u r sides and try

n o t to f i d g e t . T a k e the left foot out to the s i d e several i n c h e s . Just
p l a c e the leg o u t to the side several inches t o g i v e you room to turn the
foot o n t o its i n s i d e . Do n o t f o r c e it. Do w h a t you can do e a s i l y . Take
the leg a little f u r t h e r o u t to the l e f t , and then take it o n t o its i n s i d e .
Keep taking it o u t a little f u r t h e r and see how the m o v e m e n t is a f f e c t e d .

Now bend the leg a g a i n . S e e i f , by b e n d i n g it s l i g h t l y , you can turn

the foot o n t o its i n s i d e . Find w h a t the o p t i m u m a m o u n t of bend in the knee
is to m a k e it e a s y to take the foot o n t o its i n s i d e . You s h o u l d n o t have
to look at it. Keep e x p e r i m e n t i n g w i t h the a m o u n t that y o u bend y o u r
k n e e . S e n s e w h e t h e r you can find a p l a c e w h e r e it is e a s y to bring the
foot o n t o its i n s i d e . W h e n you do t h a t , d e l i b e r a t e l y r o t a t e from the hip
j o i n t . Do n o t t h i n k of y o u r s e l f as m o v i n g y o u r f o o t . R e m e m b e r t h a t the
m o v e m e n t is o r i g i n a t i n g in the hip j o i n t . S t a y in a p l a c e w h e r e you can
turn the foot o n t o its i n s i d e .

Then e x t e n d the leg and do it. T a k e the right leg o u t a little and n o t e
w h e t h e r that a f f e c t s it. T a k e the right leg o u t to the p o i n t w h e r e it is
o p t i m a l for the rotation of the left h i p j o i n t . T a k e the right leg o u t to
the r i g h t , to the p l a c e w h i c h m o s t f a c i l i t a t e s the inward r o t a t i o n of the
left hip j o i n t . W h e n you find that p l a c e , then bend the left knee a g a i n .
L e a v e the right leg w h e r e it is. Bend the left knee and go o n t o the in-
side of the left f o o t . Go f r o m the hip j o i n t . S o m e of you should find
a p l a c e w h e r e you can e a s i l y m a k e c o n t a c t w i t h the inside of the f o o t . Then,
j u s t a b a n d o n it and go b a c k to w h a t inhibits the m o v e m e n t . R e m e m b e r n o t to
force it. Find a p l a c e w h e r e it is e a s y to do it. I a m s p e a k i n g n o w to
the o n e s w h o h a v e t r o u b l e w i t h it. Get a c l e a r sense of y o u r hip r o t a t i n g
and w h a t it feels l i k e for the inside of the foot to m a k e c o n t a c t w i t h the
f l o o r . Then e x t e n d the leg and see if you can still do i t , or at least
c o m e much c l o s e r than you could b e f o r e . Now stop a n d r e s t .

Bring the right leg in so that you a r e lying in a normal w a y . Let

the p a l m s rest on the s u r f a c e b e n e a t h y o u . T h e n bend the left leg so the
foot is s t a n d i n g . Let it d r o p t o w a r d s the floor on the left side and
bring it b a c k a g a i n . T a k e it f r o m left to r i g h t , h o w e v e r far it w i l l
g o , w h i l e the b o t t o m of the foot is s t a n d i n g . Then put the left foot on
the o u t s i d e of the right l e g , and take it o v e r to the right and then to
the l e f t . Let your p e l v i s and lower b a c k m o v e so that you bring the knee
o v e r towards the floor on the right s i d e . Do not roll o n t o y o u r s i d e ,
but let the body be free o t h e r w i s e to m o v e so that the knee can a p p r o a c h
the f l o o r . You should let the s h o u l d e r c o m e up a l i t t l e . T h e head wi11
turn w i t h the k n e e . Let the knee and the head go o v e r to the floor or
t o w a r d s it. T h e s h o u l d e r c o m e s u p .

Put the foot inside the right leg and take the left leg f r o m left to
 -24-

r i g h t . When you go r i g h t , take it o v e r so that the k n e e a p p r o a c h e s the

f l o o r . You w a n t the knee to go as c l o s e to the f l o o r as it w i l l e a s i l y
go on the left s i d e and on the right s i d e . Keep the right leg e x t e n d e d .
If it g o e s on the right s i d e , c r o s s o v e r the right l e g , the same as you did
w h e n the foot w a s on the o u t s i d e . If you have f o r g o t t e n i t , put it o u t
t h e r e . Then bring it in and do the same t h i n g . Now s t o p and rest a m i n u t e ,
resting a l w a y s w i t h the a r m s down so you can s e n s e c o m p a r a t i v e l y how you
l i e . Let y o u r h a n d s lie a l o n g the sides of y o u r t h i g h s . You can lie so
that the thumbs touch the o u t s i d e of the t h i g h s . Move the right leg right
a b o u t six i n c h e s . Try to a c c u r a t e l y s e n s e this d i s t a n c e .

M o v e the left leg and foot left to r i g h t , r o t a t i n g from the hip j o i n t ,

so that the foot a p p r o a c h e s the f l o o r on the i n s i d e . M o v e it from the hip
j o i n t . T h o s e w h o can do it e a s i l y n o w , s t o p . T h o s e w h o c a n n o t y e t do
it, bend the leg and do it so that the foot g o e s o n t o the inside and the
o u t s i d e . Then d i m i n i s h the bend in the leg a l i t t l e , a n d see if you can
c o n t i n u e to do t h a t . Keep g o i n g until the leg is as s t r a i g h t as p o s s i b l e ,
but still the foot g o e s o n t o its o u t s i d e and its i n s i d e .

N o w , move both feet right a n d l e f t , r o t a t i n g from the hip j o i n t . Move

them in the same d i r e c t i o n . It is too d i f f i c u l t the o t h e r w a y in the b e g i n -
n i n g . W h e n o n e goes o n t o its o u t s i d e , the o t h e r g o e s o n t o its i n s i d e . The
two feet go left and then they go r i g h t . Roll y o u r b u t t o c k s . Feel the
hip j o i n t s t u r n i n g , and the b u t t o c k s rolling a c r o s s the f l o o r . Leave y o u r -
self room so that the feet do n o t b u m p into e a c h o t h e r . T r y to rotate the
hip j o i n t s so that you very c l e a r l y roll the b u t t o c k s . R e m e m b e r , you a r e
doing both feet at o n c e . Keep them both in y o u r body image so that you
know w h a t each o n e is d o i n g . Be s u r e that e a c h hip r o t a t e s as much as you
can do it w i t h o u t f o r c i n g i t , a n d e a c h foot c o m e s as c l o s e to the f l o o r on
each side as you can do it w i t h o u t f o r c i n g it. Bend the knees as little
as possible. Be sure that you c l e a r l y feel that you i n i t i a t e the m o v e m e n t
in the p e l v i s . You r o t a t e the hip j o i n t s and roll the b u t t o c k s ; w h a t
h a p p e n s w i t h the feet is j u s t the end r e s u l t of the m o v e m e n t . Then s t o p
and r e s t .

T a k e the right foot o n t o its o u t s i d e , or h o w e v e r c l o s e you can c o m e

to t h a t , and bring it b a c k . R o t a t e from the hip j o i n t . B r e a t h e f r e e l y .
If you have to bend the leg a little bit to go o v e r o n t o the o u t s i d e of the
f o o t , do it. Leave the left o n e e x t e n d e d . You can e a s i l y go o n t o the out-
s i d e . Then see if you can do it w i t h the leg e x t e n d e d .

N o w , leave the right o n e a l o n e and take the left o n e o v e r to the o u t -

s i d e . Move it from the hip j o i n t . Now do w h i c h e v e r o n e m o v e s b e t t e r . Take
that one o n t o the o u t s i d e a n d bring it b a c k , rotating from the hip j o i n t .
Very c a r e f u l l y , sense and o b s e r v e w h a t you do w i t h the o n e that f u n c t i o n s
b e s t . W i t h t h e o n e t h a t f u n c t i o n s b e s t , d o it m a n y t i m e s . O b s e r v e the
m o v e m e n t and a l s o take that o n e o n t o its i n s i d e . Go from the inside to
the o u t s i d e w i t h w h i c h e v e r o n e m o v e s b e s t . Then take t h e m both to the
left and both to the r i g h t . Leave e n o u g h room b e t w e e n them so that the feet
do n o t bump each o t h e r . R o t a t e the hip j o i n t s s i m u l t a n e o u s l y and feel the
b u t t o c k s rolling a c r o s s the s u r f a c e b e n e a t h y o u . Bend the knees as little
 -25-

as you c a n . Try to keep the backs of the knees on the g r o u n d as you d o it.
Now stop and rest a g a i n .

Bend both legs and take the right o n e o v e r to the right and bring it
b a c k . Then take the left o n e o v e r to the left and bring it b a c k . Let the
knee a p p r o a c h the f l o o r , f i r s t on the left side and then on the right s i d e .
Let each knee g i v e the o t h e r o n e a f r i e n d l y n u d g e w h e n it c o m e s u p to send
it on its w a y . T h e n , f i r s t w i t h o n e k n e e and then w i t h the o t h e r , m a k e
a few c i r c l e s in the a i r . F i r s t , p i c k the foot up and do some c i r c l e s
c l o c k w i s e and some c o u n t e r c l o c k w i s e . A f t e r you h a v e d o n e that w i t h both
l e g s , e x t e n d them and take a r e s t .

Rest w i t h both legs e x t e n d e d and the a r m s down a t t h e s i d e s . Put a

d i s t a n c e of a b o u t t w e l v e inches b e t w e e n y o u r l e g s . If you a r e lying w i t h
y o u r a n k l e s t o g e t h e r , you d o n o t h a v e e n o u g h room to take the right foot
from left to r i g h t , r o t a t i n g from the hip j o i n t , f l i p - f l o p p i n g it back and
f o r t h . Be sure that you m o v e from the hip j o i n t and take the left leg
h o w e v e r far left you h a v e to take it to f a c i l i t a t e that m o v e m e n t . Do n o t
m o v e the left leg. J u s t put it t h e r e , o u t of the w a y . T h i s will m a k e the
m o v e m e n t of the r i g h t leg e a s i e r . Do it s l o w l y and v e r y c o n s c i o u s l y . Be
sure that it is a hip r o t a t i o n in the r i g h t hip j o i n t .

T h e n , do it w i t h the left o n e i n s t e a d . Do it s m o o t h l y , w i t h a w a r e n e s s .
T a k e the right leg a 1 i t t l e f u r t h e r r i g h t , if that will m a k e it e a s i e r .
O n c e a g a i n , if need b e , bend the left knee a little so that you c o m e e a s i l y
o n t o the inside and the o u t s i d e . Bend it h o w e v e r much you h a v e t o , so
that the p r o b l e m j u s t d i m i n i s h e s and g o e s a w a y . Once the knee is b e n t , it
is v e r y , very e a s y . T r y u n b e n d i n g the knee and doing it.

Now do it w i t h the right l e g . Bend it at f i r s t , if n e c e s s a r y , to g e t

the f e e l i n g of the inside and the o u t s i d e of the foot on the f l o o r . Then
e x t e n d the leg . S p r e a d the feet far e n o u g h a p a r t to g i v e y o u r s e l f room to
do it. F l i p - f l o p them left and then r i g h t . Do both legs at o n c e . You
have to leave e n o u g h room b e t w e e n the feet so that there is the p o s s i b i l i t y
of the insides of the feet t o u c h i n g the f l o o r . J u s t t h r o w your body l i g h t l y
from the p e l v i s , c r o s s i n g the b u t t o c k s , left to r i g h t . A g a i n , keep e n o u g h
room b e t w e e n the feet so that you can m a k e c o n t a c t . Breathe easily. Elim-
inate any kind of c o n p u l s i v e n e s s f r o m the m o v e m e n t . Now s t o p .

T r y , for a m o m e n t , s o m e t h i n g m o r e d i f f i c u l t . T r y to take both feet

o n t o the o u t s i d e and bring them b a c k . Keep taking them o n t o their o u t s i d e s .
If you can do it o n c e , you can do it o v e r and o v e r and o v e r a g a i n . You have
d e m o n s t r a t e d the p o t e n t i a l and it is just a m a t t e r of using the same q u a l i t y
of a w a r e n e s s and not letting the brain stop f u n c t i o n i n g . Then do them alter-
n a t e l y . T a k e o n e o n t o its o u t s i d e , and then the o t h e r . D o that s m o o t h l y ,
b e n d i n g the knees as little as p o s s i b l e . R o t a t e first o n e and then the
o t h e r f r o m the hip j o i n t .

T r y taking o n e foot o n t o its o u t s i d e and o n e o n t o its i n s i d e , and doing

the s a m e thing w i t h the o t h e r f o o t . A g a i n , a l t e r n a t e the m o v e m e n t s and
m o v e f r o m the hip j o i n t . N o w , s p r e a d them far e n o u g h a p a r t so that y o u can
 -26-

bring both feet to the inside w i t h o u t b u m p i n g e a c h o t h e r . Then t r y , w i t h o u t

losing c o n t r o l or d e - e m p h a s i z i n g the q u a l i t y in the a w a r e n e s s , to take them
to the o u t s i d e and then to the i n s i d e , s i m u l t a n e o u s l y . T h e y both go to
the o u t s i d e at the same time and to the inside at the same t i m e . They
have to be far e n o u g h a p a r t so that the toes do n o t c o l l i d e w h e n they c o m e
in. J u s t a l t e r n a t e l y take them to the i n s i d e , r o t a t i n g from the hip
joint. First the right inside o f the foot a p p r o a c h e s the f l o o r , and then
the left inside of the foot a p p r o a c h e s the f l o o r . Y o u j u s t m o v e o n e leg
at a t i m e . T h e n , a l t e r n a t e l y take them to the o u t s i d e . T a k e o n e foot o n t o
the o u t s i d e and then the o t h e r . Let the b u t t o c k roll and b e n d the knee a s
little as p o s s i b l e . M o v e from the hip j o i n t . Then a l t e r n a t e l y take the
legs in.

N o w , bend the right leg so the foot s t a n d s . T a k e the left foot o n t o

its o u t s i d e and then o n t o its i n s i d e . Let your head go w i t h the m o v e m e n t .
A l s o , take hold of your e l b o w s and let y o u r a r m s and s h o u l d e r s go w i t h the
movement. B r e a t h e f r e e l y . W h e n the head g o e s r i g h t , the foot g o e s r i g h t ;
w h e n the head goes l e f t , the foot goes l e f t . T h e s h o u l d e r m o v e m e n t s , o f
c o u r s e , go w i t h the h e a d and the f o o t . Keep all o f them in y o u r mind at
the same t i m e , so that you d o n o t n e g l e c t the foot o u t of c o n c e r n w i t h the
head and the s h o u l d e r a n d the a r m m o v e m e n t s . T h e n r e v e r s e the p o s i t i o n
of the legs and do i t . T a k e the right foot to its inside and o u t s i d e
w h i l e you m o v e the head and the s h o u l d e r s w i t h the f o o t . T h e e l b o w s should
go all the w a y o v e r to the s i d e . Be sure that the foot g o e s all the w a y
onto its o u t s i d e and all the w a y o n t o its i n s i d e . Then leave the head and
the a r m s a l o n e , and do it j u s t w i t h the l e g s .

R e v e r s e the legs a g a i n . Do it w i t h the left foot going o n t o its out-

s i d e and i n s i d e , and the a r m s g o i n g w i t h the f o o t . Go all the w a y o n t o the
o u t s i d e and all the w a y o n t o the inside as far as you can g o , r o t a t i n g from
the hip j o i n t . Bring the inside of the foot t o w a r d s the floor as the head
and the a r m s go in the same d i r e c t i o n . R e m e m b e r the f o o t . If you do it
o n c e , you can do it m a n y t i m e s . Then stop and r e s t .

Leave your a r m s down and the legs e x t e n d e d . As you r e s t , j u s t lightly

roll your head from left to r i g h t . As you do t h a t , o p p o s e the e y e m o v e m e n t
to the h e a d m o v e m e n t so that you look left w h e n the h e a d goes r i g h t , and
you look right w h e n the h e a d g o e s l e f t . Be sure that you do n o t hold your
breath and that you really o p p o s e the eye m o v e m e n t to the head m o v e m e n t .
Let the head go as far as it will e a s i l y g o . Now s t o p .

Be sure that t h e r e is at least a f o o t ' s length b e t w e e n your two h e e l s .

T a k e hold of the e l b o w s w i t h the h a n d s and let the head m o v e f r e e l y . Take
the head and the a r m s a n d the feet to the left and then to the r i g h t , all
the w a y . Be sure that the f e e t go o n t o their o u t s i d e and o n t o their i n s i d e .
Be sure that it is a hip m o v e m e n t . Keep a w a r e of the f e e t , but a l s o rotate
from the hip j o i n t . T h e n leave the head and the a r m s a l o n e , and lightly
f l i p - f l o p the legs from side to s i d e . R o t a t e from the hip j o i n t and go
all the w a y o n t o the o u t s i d e and the i n s i d e , or as c l o s e as you can c o m e to
t h a t . R e m e m b e r w h e r e your feet a r e . Do it q u a l i t a t i v e l y , as w e l l as you
c a n . Now s t o p .
 -27-

O n e m o r e t i m e , spread the legs a little b i t . T a k e the left o n e o n t o

its o u t s i d e and o n t o its i n s i d e . R o t a t e from the hip j o i n t and k e e p the
foot c l e a r l y in mind as you do t h a t . T h e hips and the b u t t o c k s roll a c r o s s
the f l o o r . You have a c l e a r image o f w h e r e the foot is in s p a c e . Then
stop doing it w i t h the left o n e and do it w i t h the right o n e . Bend the k n e e
as little as p o s s i b l e . T h e n , for a m o m e n t , do the left o n e a g a i n . Then
f l i p - f l o p them t o g e t h e r . Keep the feet in m i n d . If you can do them s e p a r -
a t e l y , you can d o them t o g e t h e r . If they will g o o n t o the inside w h e n you
do o n e , they can go o n t o their insides w h e n you do t w o , p r o v i d e d that you
keep the foot in m i n d . R o t a t e from the hip j o i n t and roll the b u t t o c k s
a c r o s s the f l o o r . Do not let the i m p e d i m e n t r e - f o r m in the n e r v o u s s y s t e m .
Stop.

J u s t bend your legs a m i n u t e , and let the left o n e d r o p o v e r to the

left s i d e . Then take it b a c k a n d let it n u d g e the right o n e o v e r to the
right s i d e . Just let o n e k n e e d r o p to o n e side and the o t h e r knee d r o p
to the other s i d e . S e e if it can j u s t fall like p r a c t i c a l l y n o t h i n g is
i n h i b i t i n g the d r o p of the leg m o v e m e n t , as if the m u s c l e is so r e l e a s e d that
it d o e s n o t inhibit the m o v e m e n t . T h e leg j u s t f a l l s . Let the k n e e s m e e t
b e f o r e you s t a r t the m o v e m e n t down on the o t h e r s i d e . Now e x t e n d y o u r
legs and r e s t .

One last t i m e , put a d i s t a n c e of t w e l v e to f o u r t e e n inches b e t w e e n your

h e e l s . Turn y o u r head f r o m side to s i d e , letting the e y e m o v e m e n t s o p p o s e
the head m o v e m e n t s and b r e a t h i n g f r e e l y . Do it q u i c k l y and l i g h t l y and
e a s i l y . T h e n stop a n d , r o t a t i n g f r o m the hip j o i n t and rolling o v e r the
b u t t o c k (also q u i c k l y , l i g h t l y , e a s i l y ) take the left foot side to s i d e .
Bring it o n t o its inside and o n t o its o u t s i d e . T h e n do it w i t h o n l y the
right o n e , r o t a t i n g form the hip and k e e p i n g the foot c l e a r l y in m i n d .
Know e x a c t l y w h e r e it g o e s , o n t o its o u t s i d e and o n t o its i n s i d e . Stop.

Scan y o u r b o d y . Pay p a r t i c u l a r a t t e n t i o n to the p e l v i s and the hip

j o i n t s . Note w h e t h e r you can s e n s e them c l e a r l y .

Rap lightly a few times w i t h the b a c k s of y o u r k n e e s , s i m u l t a n e o u s l y .

H o o k i n g the f l o o r w i t h your h e e l s , rock y o u r body up and down a l o n g the
floor so that the chin g o e s a w a y and down t o w a r d s the c h e s t . Let the c e r v i -
cal spine be as free as p o s s i b l e . Be sure that the j a w , t o n g u e and face
m u s c l e s a r e f r e e , so that the head can m o v e f r e e l y . Bend the k n e e s a l i t t l e ,
if you l i k e . Do w h a t e v e r f a c i l i t a t e s the m o v e m e n t . T h e n , a s you do that
w i t h t h e legs, m a k e a few c i r c l e s w i t h the h e a d , first in o n e d i r e c t i o n and
then in the o t h e r . M a k e a few o n e w a y and a few the o t h e r w a y . Use the
pushing and the p u l l i n g to f a c i l i t a t e the c i r c l i n g of the h e a d . Then
stop and j u s t turn the head from side to s i d e l i g h t l y and e a s i l y . Stop
aga i n .

N o w , those of y o u w h o could not do it at the b e g i n n i n g , c o n f i r m for

y o u r s e l v e s that it is p o s s i b l e to take the left leg o v e r to its o u t s i d e
and its i n s i d e . Then do it w i t h the right o n e . See w h a t a d i f f e r e n c e there
is in w h a t you did in the b e g i n n i n g and w h a t you can do n o w . A f t e r a brief
r e s t , s l o w l y roll to o n e side and g e t u p .
 - 28 -

6) HAND A N D F I N G E R S (EXTENDED V E R S I O N ) *

To b e g i n , stand u p . Stand in a normal w a y , w i t h y o u r a r m s at y o u r

s i d e s , and n o t i c e w h e t h e r you have any s e n s e of o n e hand being h e a v i e r than
the o t h e r .

T h e n , e x t e n d the a r m s in f r o n t o f y o u and see w h e t h e r you have any

s e n s e of o n e being h e a v i e r than the o t h e r . When you get a s e n s e of t h a t ,
n o t i c e w h e t h e r the o n e that seems h e a v i e r is a l s o the o n e w i t h the w r i s t
that is the least f l e x i b l e . If y o u are s e n s i n g it a c c u r a t e l y , the less
f l e x i b l e of the two w r i s t s w i l l seem h e a v i e r .

N o w , put your a r m s down at your sides again and try to g e t y o u r s e l f

e x a c t l y in b a l a n c e , so that t h e r e is no m o r e w e i g h t on o n e foot than on
the o t h e r ; and so that o n e hand seems no h e a v i e r than the o t h e r -

W h e n you t h i n k that y o u a r e in a p e r f e c t b a l a n c e , then i m a g i n e , as

v i v i d l y as you c a n , that you are m a k i n g a fist w i t h your right h a n d . Do n o t
do it, but i m a g i n e it. Then let go of that f i s t , let your right hand hang
l o o s e , and i m a g i n e that y o u a r e m a k i n g a fist w i t h the left h a n d , a t i g h t
f i s t . Do it a few times w i t h your e y e s c l o s e d .

M a k e the fist w i t h the right hand and then m a k e it w i t h t h e ' l e f t hand

and n o t e w h e t h e r y o u sense that your body s h i f t s to the s f d e that y o u a r e
m a k i n g the fist o n . Even that little bit of t e n s i o n in y o u r body c r e a t e d
by your i m a g i n a t i o n , and the o r g a n i z a t i o n of the m u s c l e s w h i c h it g i v e s
rise t o , d i s t u r b s ' the b a l a n c e in the body c a u s i n g you to tilt to that s i d e .

And n o w , sit d o w n . Extend y o u r arms o u t to the s i d e s of y o u r body and

t r y , o n c e a g a i n , to find a p e r f e c t b a l a n c e . T h e n , a c t u a l l y m a k e a fist w i t h
your right hand and then m a k e o n e w i t h y o u r left h a n d . Note w h e t h e r you
can be so s e n s i t i v e l y b a l a n c e d that w h e n you m a k e the f i s t , your body will
a c t u a l l y begin to s h i f t to that s i d e . B a l i n e s e t e m p l e d a n c e r s , for e x a m p l e ,
and some of the I n d i a n s , can send the w h o l e body to o n e side j u s t by
s l i g h t l y s h i f t i n g the p o s i t i o n of a f i n g e r . If y o u a r e s e n s i t i v e e n o u g h
to y o u r own b a l a n c e , you can do it.

T h e n , put your hands on the f l o o r . P u t t h e m o u t flat on the floor and

c l o s e y o u r e y e s and o b s e r v e w h i c h hand is m o r e c l e a r l y in your a w a r e n e s s .
T r y to sense the w h o l e hand and all of the f i n g e r s in o n e of t h e m , and
then the o t h e r , and n o t e w h e t h e r there is any d i f f e r e n c e in your body i m a g e .
Some p e o p l e w i l l sense the two hands w i t h a l m o s t identical c l a r i t y , and
w i t h some of them o n e hand will be m u c h m o r e p r e s e n t in their a w a r e n e s s
than the o t h e r . If there is a n y d i f f e r e n c e in your e x p e r i e n c e , n o t e
w h e t h e r y o u r e l a t e that to the h e a v i n e s s of the hand and the lack of flexi-
b i l i t y in the wri s t .

And n o w , o b s e r v e w h e t h e r it is the left w r i s t or the right w r i s t that

is the least f l e x i b l e . A r e they e x a c t l y the s a m e , or is o n e d i f f e r e n t ? We
are g o i n g to w o r k on the left h a n d , w h i c h is the c l u m s i e r o n e w i t h m o s t

* Teaching time: about 60-75 minutes

 -29-

people.

N o w , to begin w i t h , put the h a n d s on the floor a g a i n , and w i t h the

little f i n g e r of the left hand rap o n c e , t w i c e , three and four t i m e s . Do
this w i t h the f i n g e r n e x t to the little o n e , then w i t h the m i d d l e f i n g e r ,
o n c e t w i c e , t h r e e and four t i m e s . C o n t i n u e w i t h the n e x t f i n g e r and then
w i t h the t h u m b . T h e n , rap w i t h the t h u m b and the small f i n g e r , and then
w i t h the t h u m b , the small f i n g e r , and the m i d d l e f i n g e r . T r y to d i f f e r e n -
tiate t h o s e three f i n g e r s from the o t h e r t w o , so that the two f i n g e r s on
each side of the m i d d l e f i n g e r do not m o v e or try to m o v e . T h e n , rap w i t h
those two f i n g e r s o n e i t h e r side o f t h e m i d d l e f i n g e r . B r e a t h e n o r m a l l y .

N o w , stop the m o v e m e n t and try to i m a g i n e that you a r e r a p p i n g w i t h

t h o s e two f i n g e r s o n e i t h e r side of the m i d d l e f i n g e r . You have to v i v i d l y
imagine it. C l o s e your e y e s . T h e n , try to v i v i d l y imagine that you a r e
m o v i n g the m i d d l e f i n g e r , the small f i n g e r , and the t h u m b , r a p p i n g o n c e ,
t w i c e , three and four t i m e s , w i t h o u t h o l d i n g the b r e a t h , m a k i n g f a c e s , or
doing a n y t h i n g w i t h the m o u t h .

N o w , try the actual rapping a g a i n , w i t h the two f i n g e r s on e i t h e r

side of the m i d d l e f i n g e r , a n d see if it is e a s i e r . T h e n rap w i t h the
t h u m b , the small f i n g e r , and the little f i n g e r .

T h e n , let both of y o u r hands lie flat on the f l o o r . Just let the

p a l m s lie f l a t , r e s t i n g on the f l o o r . See if you n o t i c e any d i f f e r e n c e in
the w a y that the two h a n d s l i e , w h e t h e r o n e hand lies any f l a t t e r than
the o t h e r o n e . See if the left p a l m m a k e s a b e t t e r c o n t a c t w i t h the
mat than the right palm or w h e t h e r they lie e q u a l l y .

N o w , c l o s e your e y e s a n d , o n c e a g a i n , s e n s e the two h a n d s . Observe

w h e t h e r t h e r e is any d i f f e r e n c e in the c l a r i t y of how y o u s e n s e t h e m . Note
w h e t h e r o n e of them t o u c h e s the mat in such a w a y that y o u a r e m o r e a w a r e
of the mat than you a r e w i t h y o u r o t h e r h a n d .

N o w , lie down on your b a c k . S e n s e how y o u r body lies and see if you

n o t i c e a n y t h i n g d i f f e r e n t b e t w e e n the left side and the right side in t e r m s
of the length of the body and the c o n t a c t w i t h the f l o o r . T h e n , w i t h
y o u r e y e s c l o s e d , try to m a k e c i r c l e s w i t h the small f i n g e r o f the left
h a n d . M a k e c i r c l e s w i t h the small f i n g e r of the left h a n d , and then m a k e
c i r c l e s w i t h both the small finger and the a d j o i n i n g f i n g e r . C o n t i n u e to
m a k e c i r c l e s and add the m i d d l e f i n g e r , then w i t h all four f i n g e r s , and t h e n ,
w i t h the thumb as w e l l . See if you can s e n s e s i m u l t a n e o u s l y , all five of
the c i r c l e s , w h e t h e r the size of them is the s a m e , w h e t h e r they all go in
the same d i r e c t i o n , and w h e t h e r they a r e the same kinds of c i r c l e s .

T h e n , stop m a k i n g the c i r c l e s w i t h the t h u m b . T h e n , m a k e it o n l y w i t h

t h e three f i n g e r s on the left s i d e , the
it. T h e n , e l i m i n a t e the m i d d l e f i n g e r ,
are o n l y m a k i n g c i r c l e s w i t h the little
w i t h all five f i n g e r s and see if you can
c i r c l e s at o n c e .
little f i n g e r a n d the two next to
and t h e n , the n e x t f i n g e r , so you
f i n g e r . N o w , once a g a i n , do it
be c l e a r l y a w a r e of all five
 -30-

N o w , w i t h o u t m o v i n g y o u r h e a d , o p e n your e y e s a n d see w h e r e y o u a r e
l o o k i n g . See w h e t h e r y o u r head is tilted to o n e s i d e . Look s t r a i g h t u p ,
a r r a n g e y o u r head so that it looks s t r a i g h t up a n d , o n c e a g a i n , let the
hand lie still and e x a m i n e the body i m a g e . O b s e r v e w h e t h e r o n e hand is
m o r e c l e a r l y in your a w a r e n e s s than the o t h e r o n e .

Sit u p . N o w , put the t h u m b o f the right hand b e t w e e n each of the

f i n g e r s of the left hand and s e n s e how it fits t h e r e . T h e n , take the little
f i n g e r of your r i g h t hand a n d put it b e t w e e n the little f i n g e r and the n e x t
o n e of your left h a n d , and keep m o v i n g it in and out b e t w e e n t h o s e f i n g e r s .
You can m o v e o n e hand or both h a n d s , j u s t be sure that the little f i n g e r
keeps going b e t w e e n those two f i n g e r s . T h e n , insert it b e t w e e n the n e x t
two f i n g e r s and do the s a m e t h i n g ; and t h e n , the n e x t t w o ; and t h e n ,
b e t w e e n the thumb and the f i n g e r n e x t to it.

T h e n , take the f i n g e r n e x t to the small f i n g e r o f the right h a n d , and

insert it b e t w e e n the t h u m b and the n e x t f i n g e r o f the left h a n d . Then,
m o v e it o v e r to the n e x t two f i n g e r s . Y o u w i l l find that w i t h the g r e a t
m a j o r i t y of p e o p l e , m o r e than a n y t h i n g e l s e that y o u can d o , this m o v e m e n t
will i n c r e a s e the w i d t h b e t w e e n the f i n g e r s . N o w , m o v e it o v e r to the
n e x t two f i n g e r s . R e m e m b e r to keep m o v i n g the f i n g e r in the right hand
b e t w e e n the f i n g e r s o f the left h a n d . It is the left hand t h a t w e a r e
c h a n g i n g . Put the right f i n g e r b e t w e e n the little f i n g e r and the n e x t o n e .

N o w , do the same thing w i t h the m i d d l e f i n g e r of the right h a n d . Put

it b e t w e e n the little f i n g e r o f the left hand and the n e x t o n e . T h e n , go
to the next two f i n g e r s , r e m e m b e r i n g to b r e a t h e n o r m a l l y . Go on to the n e x t
two f i n g e r s , m a k i n g s u r e to go back and forth b e t w e e n the t h u m b and the n e x t
f i n g e r of the left hand w i t h the m i d d l e f i n g e r o f the r i g h t .

N o w , take your right t h u m b and put that b e t w e e n the t h u m b and the n e x t

f i n g e r of the left h a n d . I a m n o t f o r g e t t i n g a b o u t the o t h e r f i n g e r o f the
right h a n d . To use it w o u l d be a step b a c k w a r d s b e c a u s e w e a r e m o v i n g in-
c r e a s i n g l y to larger d e m a n d s upon the left h a n d ; and the f i n g e r n e x t to the
thumb is s m a l l e r than the m i d d l e f i n g e r . Put the thumb b e t w e e n the n e x t
two f i n g e r s of the left h a n d , and then the n e x t two f i n g e r s , and then be-
tween the small f i n g e r and the n e x t o n e . If your a r m g e t s t i r e d , be sure
to r e s t .

N o w take the f l e s h y part of your right hand b e l o w the small f i n g e r , put

that in the s p a c e b e t w e e n the left thumb and the a d j o i n i n g f i n g e r , and
m o v e it b a c k and forth b e t w e e n the f i n g e r s . T h e n , m o v e to the n e x t two
fingers. It does n o t m a t t e r w h e t h e r the m o v e m e n t is in the left or the
right a r m , j u s t so that this part of the hand g o e s b e t w e e n the f i n g e r s .
You can move both a r m s or o n e . Go on to the n e x t two f i n g e r s , and then
b e t w e e n the little finger and the n e x t o n e .

N o w , let the m o v e m e n t lengthen so that the left hand begins to travel

a l o n g the right a r m up to the e l b o w . Pass the w h o l e a r m b e t w e e n the small
f i n g e r and the n e x t o n e . You can a l s o turn the a r m o v e r and do this w i t h
the w i d e part o f it or w i t h the s i d e . Go to the n e x t two f i n g e r s and do
 -31-

it, and then to the n e x t t w o . T h e n , let y o u r f o r e a r m travel b e t w e e n your

t h u m b and the a d j o i n i n g f i n g e r . Then stop and rest a s e c o n d .

Then let the thumb and a d j o i n i n g f i n g e r s go up and down the u p p e r a r m .

Put the u p p e r a r m b e t w e e n y o u r f i n g e r s . Go on to the n e x t t w o f i n g e r s , the
n e x t t w o , and f i n a l l y b e t w e e n the little f i n g e r and the a d j o i n i n g o n e .

N o w , do that w i t h the lower part of y o u r leg. Put y o u r lower leg

between the two f i n g e r s and c o m e up and down the leg. C o n t i n u e w i t h the
n e x t two f i n g e r s , b r e a t h i n g e a s i l y and looking p l e a s a n t . Then use the
n e x t two f i n g e r s , and then g o b e t w e e n the t h u m b and a d j o i n i n g f i n g e r . Now,
put y o u r thigh b e t w e e n the t h u m b and the a d j o i n i n g f i n g e r and c o m e from
y o u r knee up to y o u r h i p . See if you can do this w i t h the n e x t two f i n g e r s
and then the n e x t t w o . Try it w i t h the small f i n g e r and the a d j o i n i n g o n e .
It is e a s i e r to do this w i t h bare l e g s , and m o r e e f f e c t i v e as w e l l . This
is p a r t l y b e c a u s e it is m o r e p l e a s a n t and p a r t l y b e c a u s e the c l o t h e s do not
o b s t r u c t the m o t i o n .

N o w , j u s t for a m o m e n t , r e m e m b e r how it w a s ; put the right t h u m b

b e t w e e n the two f i n g e r s and see if you n o t i c e a w i d e n i n g of the s p a c e s .
T h e n , lie on y o u r b a c k and rest a m i n u t e . O n c e a g a i n , n o t i c e w h i c h hand
is m o r e c l e a r l y in y o u r a w a r e n e s s . Open y o u r e y e s and see if you a r e
looking l e f t , s t r a i g h t a h e a d , r i g h t , o r s o m e w h e r e e l s e . If your head is
m o r e to o n e side than the o t h e r , m o v e it b a c k to the m i d d l e .

Sit up a g a i n . T h i s t i m e , take hold of the left thumb w i t h the t h u m b

and a d j o i n i n g f i n g e r of the right h a n d , pull o u t on the left t h u m b , and
rotate it at the s a m e t i m e . L e n g t h e n and rotate it s i m u l t a n e o u s l y . Do
this a few times in a c l o c k w i s e m o t i o n and a few times in a c o u n t e r c l o c k -
w i s e m o t i o n . Be sure that you lengthen it; do this g e n t l y so as n o t to
force a n y t h i n g . T h e n , do that same thing w i t h the f i n g e r a d j o i n i n g the
left t h u m b . Pull o u t on it and rotate it. It should r o t a t e b e t t e r w h e n
you lengthen it. Do it c l o c k w i s e and c o u n t e r c l o c k w i s e . It is c a l l e d
t w i d d l i n g the f i n g e r . T w i d d l e y o u r m i d d l e f i n g e r , c l o c k w i s e and c o u n t e r -
c l o c k w i s e , a l w a y s r e m e m b e r i n g to pull o u t w h i l e l e n g t h e n i n g and r o t a t i n g
the f i n g e r s . T w i d d l e the f i n g e r n e x t to the m i d d l e o n e , and then the small
f i n g e r.

T w i d d l e y o u r f i n g e r s a few times w i t h y o u r e y e s c l o s e d . Try to s e n s e

that hand c l e a r l y . S e n s e w h a t that t w i d d l i n g feels like to the f i n g e r of
the left hand that is being t w i d d l e d . S e n s e w h a t it feels l i k e to the
f i n g e r s of the right hand that a r e doing the t w i d d l i n g . Shift y o u r a w a r e -
ness back and forth b e t w e e n the left f i n g e r s and the right f i n g e r s . Then
put y o u r hands down and rest them for a l i t t l e b i t .

N o w , w i t h the right h a n d , take hold of the t h u m b of the left hand down

n e a r the j o i n t that a t t a c h e s it to the h a n d . Pull on that j o i n t in such
a w a y as to pull it a w a y from the h a n d . O b s e r v e w h e t h e r you can sense that
the j o i n t s e p a r a t e s and e n l a r g e s . T r y to a r t i c u l a t e the j o i n t and feel
that you increase the s p a c e b e t w e e n the j o i n t s . You can put y o u r right
hand a n y w h e r e o n y o u r thumb that w i l l help y o u to d o this b e t t e r , but
 -32-

it has to be down n e a r the j o i n t , so t h a t you a r e w o r k i n g on the j o i n t

n e x t t o the hand a n d not o n o n e o f the o n e s f u r t h e r up o n the f i n g e r .

Now do this w i t h the n e x t f i n g e r . T r y to s e p a r a t e the f i n g e r from

the rest of the hand in such a w a y that you sense that s p a c e b e t w e e n the
j o i n t s . You can do it w i t h the e y e s c l o s e d or o p e n , but r e m e m b e r to b r e a t h e .
Do it w i t h the m i d d l e f i n g e r , then the n e x t o n e , a l w a y s w o r k i n g on the low-
e s t j o i n t . T h e n do this to the small f i n g e r .

Come up to the second j o i n t on the small f i n g e r and do the same t h i n g .

T r y to s e p a r a t e that j o i n t so that you can feel the s e p a r a t i o n a s y o u pull
or push on it. When the j o i n t s a r e f l e x i b l e you should be a b l e to pull
on it and feel it e x t e n d ; and then w h e n you let go of i t , it w i l l snap
b a c k w i t h a r u b b e r b a n d e f f e c t , o r y o u can push it b a c k . C o n t i n u e to d o
this w i t h the second j o i n t of the n e x t f i n g e r , then the m i d d l e f i n g e r . If
you a r e u n a b l e to d e f i n i t e l y feel the d i s t a n c e b e t w e e n these j o i n t s i n c r e a s e ,
then the j o i n t s a r e not as f l e x i b l e as they should be and they need to be
w o r k e d o n . Go on to the n e x t f i n g e r , and then do the t h u m b .

Then c o m e b a c k a n d w o r k on the top j o i n t of the f i n g e r n e x t to the

t h u m b , then the m i d d l e f i n g e r . W h e t h e r a person s u c c e e d s in g e t t i n g that
s e p a r a t i o n or n o t the first time they do i t , d o e s n o t m a t t e r ; it still
helps the j o i n t s . T h e y will get it later on if they keep t r y i n g . Go on
to the n e x t f i n g e r and to the small o n e .

T h e n , pull o u t on the small f i n g e r and see if you can s e n s e , s i m u l -

t a n e o u s l y , all o f the f i n g e r s ' j o i n t s s e p a r a t i n g . See if s o m e t h i n g has
c h a n g e d in that f i n g e r so t h a t , n o w , all of the j o i n t s a r e m o r e f l e x i b l e
and they s e p a r a t e s i m u l t a n e o u s l y . T r y it w i t h the n e x t f i n g e r , and then
the m i d d l e f i n g e r . T h e f i n g e r b e t w e e n the small f i n g e r and the m i d d l e
f i n g e r is a l w a y s the d i f f i c u l t and c l u m s y o n e . It takes the m o s t w o r k .
If you p u t y o u r hand o n the f l o o r , it is a l w a y s the h a r d e s t o n e to r a p .
P e o p l e w h o play the p i a n o a lot may o v e r c o m e t h a t . Go on to the next
f i n g e r and then to the t h u m b .

Now go b a c k to that f i n g e r b e t w e e n the little f i n g e r and the m i d d l e

o n e and try to get m o r e a r t i c u l a t i o n b e t w e e n the j o i n t s . Then stop and
rest a m i n u t e . Put y o u r h a n d s down on the f l o o r , f l a t , and c l o s e y o u r
e y e s . O n c e a g a i n , c o m p a r e the image of the two h a n d s . S e n s e y o u r two
h a n d s , the c l a r i t y of each f i n g e r , each w r i s t , each f o r e a r m , each e l b o w ,
each s h o u l d e r . Sense the mat b e n e a t h the h a n d . C o m p a r e o n e side w i t h the
other.

T r y to rap w i t h those two f i n g e r s o f the left hand on e i t h e r side of

the m i d d l e f i n g e r . S e e w h e t h e r this is e a s i e r than it w a s . Then do
that w i t h the m i d d l e f i n g e r , the t h u m b , and the little f i n g e r of the left
h a n d . M a k e sure that you a r e b r e a t h i n g f r e e l y .

N o w , m a k e a little h o l e w i t h y o u r right h a n d . S t i c k the t h u m b of

the left hand into it and push it in and o u t . Do this w i t h the n e x t
f i n g e r . T r y , w i t h that f i n g e r , to learn e v e r y t h i n g that you can a b o u t
the inside of the right h a n d . T w i s t it a r o u n d so that you s e n s e the d i f f e r -
ent f i n g e r s o f the right h a n d , the palm o f the right h a n d , a n d the t h u m b .
Do this w i t h y o u r m i d d l e f i n g e r . Exert d i f f e r e n t d e g r e e s of p r e s s u r e on
the left m i d d l e f i n g e r w i t h the right hand as you d o t h i s , m a k i n g the
hole larger and s m a l l e r . T h e n , do this w i t h the next f i n g e r , and then w i t h
the small f i n g e r .

T h e n , w i t h the thumb and f o r e f i n g e r of the right h a n d , take the small

f i n g e r of the left hand and m a k e it r i p p l e . M a k e it r i p p l e as if t h e r e
w a s not a bone in it. Do this w i t h the n e x t f i n g e r . N o t i c e w h e t h e r it
w o r k s b e t t e r w i t h the a r m resting on the body or away from it. Go on to
the m i d d l e f i n g e r , the next f i n g e r , and then ripple y o u r t h u m b and m a k e it
m o v e as if it w e r e a l m o s t b o n e l e s s .

Now put the hands down a n d , o n e m o r e t i m e , rap o n c e , t w i c e , three

and four times w i t h the two f i n g e r s on e i t h e r side of the m i d d l e f i n g e r —
j u s t those t w o . Then j u s t imagine d o i n g it. Imagine rapping w i t h the
m i d d l e f i n g e r , the small f i n g e r , and the t h u m b , and then r e a l l y do it.
Sense o n c e a g a i n , as the two h a n d s lie on the m a t , w h i c h o n e lies c l o s e r
and w h i c h o n e g i v e s you a c l e a r impression o f the m a t .

N o w , o n e last t i m e , lie down and s e n s e the two h a n d s . O b s e r v e w h i c h

d i r e c t i o n you are l o o k i n g , w h e t h e r y o u r head is to o n e side and how the
two s h o u l d e r s lie. T h e n , sit up and flex the left w r i s t and s e n s e w h e t h e r
it feels m o r e f l e x i b l e . Feel the s p a c e s b e t w e e n the f i n g e r s , w h e t h e r the
f i n g e r s o p e n e a s i l y and feel w i d e . Put the a r m b e t w e e n the f i n g e r s of the
left hand and then put the a r m b e t w e e n the f i n g e r s of the right h a n d .
Sense w h e t h e r you r e t a i n e d a n y of the w i d e n i n g .

T o u c h y o u r leg w i t h y o u r left hand and rub it up and down y o u r l e g .

T h e n , rub y o u r left leg w i t h y o u r right hand and sense w h e t h e r you n o t i c e
a d i f f e r e n c e in the w e i g h t of the two h a n d s and in the p r e s s u r e that you
e x e r t on the leg as you do t h i s . O b s e r v e w h e t h e r o n e is a c o m p a r a t i v e l y
h e a v y - h a n d e d a p p r o a c h to y o u r l e g , and w h e t h e r there is o n e hand that
w o u l d be b e t t e r to be touched b y , and a l s o to touch w i t h . See if o n e g i v e s
b e t t e r s e n s a t i o n s and if there is a f e e l i n g of e n e r g y t i n g l i n g in o n e
hand, comparatively.
 -34-

7) IMPROVING M O V E M E N T IN ONE E L B O W *

For this e x e r c i s e you w i l l need a s t r a i g h t - b a c k e d c h a i r . You m i g h t

w a n t to put a c u s h i o n o r p i l l o w o n the c h a i r to g i v e you some a d d i t i o n a l
c o m f o r t , but it should n o t be an u p h o l s t e r e d c h a i r or a c h a i r that you sink
into d e e p l y .

First w a l k a r o u n d the room a bit and o b s e r v e w h a t you do w i t h y o u r

a r m s w h e n you w a l k . O b s e r v e how e a c h a r m m o v e s in relation to each l e g ,
and e s p e c i a l l y take n o t i c e of how much m o v e m e n t there is in y o u r e l b o w s .
If the e l b o w s bend w h e n you w a l k , do they bend e q u a l l y ?

T r y locking y o u r e l b o w s so that they do n o t bend at a l l , and w a l k

a r o u n d a bit that w a y . A l s o i m m o b i l i z e y o u r s h o u l d e r j o i n t s for a m o m e n t ,
so that the e n t i r e a r m is r i g i d . And e v e n e x t e n d and lock the w r i s t s and
the f i n g e r s , as y o u w a l k - - b o t h a r m s and hands rigid like a s t i c k . Observe
w h e t h e r that a f f e c t s your b r e a t h i n g and y o u r w a l k i n g .

Now r e l e a s e the f i n g e r s , the w r i s t s , the e l b o w s , and the s h o u l d e r s .

W a l k a r o u n d , letting y o u r a r m s and h a n d s m o v e n o r m a l l y . O b s e r v e w h e t h e r
you a r e n o w a n y m o r e c o n s c i o u s of the m o v e m e n t in the e l b o w s that y o u w e r e
b e f o r e . A r e you o n l y m o r e c o n s c i o u s of the m o v e m e n t , o r has the m o v e m e n t
p e r h a p s increased a b i t ? A n d n o w b e seated in y o u r c h a i r .

Bend f i r s t y o u r right e l b o w and then your l e f t - - s o that the left

hand c o m e s up t o w a r d s the left s h o u l d e r a n d the right hand c o m e s up t o w a r d s
the right s h o u l d e r — b e n d i n g the e l b o w s a l t e r n a t e l y . S e n s e w h e t h e r you
n o t i c e any d i f f e r e n c e in the f l e x i b i l i t y of the two e l b o w s .

Now bend them both s i m u l t a n e o u s l y , b r i n g i n g both h a n d s toward y o u r

s h o u l d e r s and then e x t e n d i n g the a r m so t h a t the hands go down t o w a r d s
the f l o o r . Keep on doing that a w h i l e .

Stop and let y o u r hands rest on y o u r k n e e s . C l o s e y o u r e y e s a

m o m e n t and s e n s e how you a r e s i t t i n g . N o t e w h e t h e r you can s e n s e c l e a r l y
y o u r h a n d s , y o u r f o r e a r m s , y o u r e l b o w s , y o u r u p p e r a r m s and y o u r _ s h o u l d e r s .
O b s e r v e w h e t h e r they a r e m o r e or less p r e s e n t in y o u r body image than y o u r
f e e t , y o u r a n k l e s , y o u r lower l e g s , your k n e e s , y o u r u p p e r l e g s , y o u r
hips and y o u r p e l v i s .

Now let y o u r left e l b o w rest in the palm of y o u r right h a n d , and flex

and e x t e n d the a r m . T r y to s e n s e w i t h y o u r right hand w h a t it is that h a p p e n s
in the e l b o w . A l s o m a k e some c i r c l e s w i t h y o u r left h a n d - - s o m e in a c l o c k -
w i s e d i r e c t i o n , some c o u n t e r c l o c k w i s e - - s e n s i n g w i t h the right hand w h a t is
o c c u r r i n g in the e l b o w j o i n t .

B r i e f l y m a k e y o u r left hand into a fist and r o t a t e it left to r i g h t .

S e n s e the e l b o w and a l s o try to s e n s e w h a t is h a p p e n i n g in y o u r f o r e a r m .
T h e r e a r e two bones in y o u r f o r e a r m . Can you feel w h a t h e p p e n s w i t h t h o s e
two b o n e s w h e n you rotate the f i s t ? Put your left a r m d o w n and r e s t .

- Teaching time: a b o u t 30 m i n u t e s
 And n o w imagine that t h e r e is a b a s k e t in y o u r lap a n d , to the left
o f y o u , a b u c k e t full o f c h e r r i e s o r some o t h e r small f r u i t . Reach down
w i t h y o u r left h a n d , take a c h e r r y f r o m the b u c k e t , and put it into the
b a s k e t on y o u r l a p . Keep doing that for a w h i l e . P i c k at least t w e n t y -
five f r u i t s . A t a n y t i m e , or c o u r s e , y o u can rest from the p i c k i n g and
the resume doing it a g a i n .

W h i l e r e s t i n g , imagine t r a n s f e r r i n g the f r u i t s from the b u c k e t to

the b a s k e t , and imagine the s e n s a t i o n s and the w h o l e m o v e m e n t i n v o l v e d .
Then a c t u a l l y do i t , and see if w h a t y o u do c o i n c i d e s w i t h w h a t y o u imag-
ined. Then take a rest w i t h y o u r h a n d s resting o n y o u r legs a n d c o m p a r e
your a w a r e n e s s now of the left and right h a n d s , f o r e a r m s , e l b o w s , u p p e r
arms and s h o u l d e r s .

Try s e n s i n g the left side of the n e c k and c o m p a r e it w i t h the right

side. W h e r e does y o u r t o n g u e lie in y o u r m o u t h ?

And n o w , several t i m e s , j u s t flex a n d e x t e n d the left a r m . T h e n take

hold of both e l b o w s w i t h y o u r h a n d s , o r take hold of the a r m s w i t h y o u r
hands as c l o s e to the e l b o w s as you can reach w i t h o u t s t r a i n i n g . Let y o u r
a r m s hang so that the f o r e a r m s a r e a c r o s s y o u r b o d y , a little b e l o w y o u r
c h e s t . Then raise the a r m s in f r o n t o f you until the u p p e r a r m s a r e par-
allel to the floor and m o v e them from left to r i g h t . G r a d u a l l y lower them
and keep d o i n g it. O b s e r v e w h e t h e r , as you lower the a r m s , the m o v e m e n t
b e c o m e s e a s i e r and m o r e e x t e n s i v e . If you a r e h o l d i n g the e l b o w s , use y o u r
right hand to sense the m o v e m e n t in the left e l b o w . Let the hands s l i d e
down to take hold o f the m i d d l e of the f o r e a r m , and c o n t i n u e to m o v e the
a r m s from left to r i g h t , o b s e r v i n g w h e t h e r it b e c o m e s still e a s i e r and
still m o r e e x t e n s i v e , and w h e t h e r the e l b o w s bend m o r e than p r e v i o u s l y . Then
take hold of your w r i s t s and do it. N o t i c e w h e t h e r the m o v e m e n t is still
m o r e e x t e n s i v e . T h e n stop and r e s t , w i t h y o u r hands p a l m s down on y o u r l e g s .

Now imagine that o v e r h e a d on the c e i l i n g there is a bell w i t h a long

rope a t t a c h e d to it. You m a y ring the bell by p u l l i n g down on the cord and
then letting the cord m o v e back up a g a i n , m a i n t a i n i n g y o u r hold on the bell
cord at all t i m e s . Reach o v e r h e a d , take hold of the cord w i t h y o u r left
h a n d , and ring the bell a n u m b e r of t i m e s . You reach as high as you can
o v e r h e a d and pull the cord down to s h o u l d e r h e i g h t o r a bit l o w e r . Then
stop and r e s t .

Now s l i d e y o u r left hand up y o u r leg all the w a y to y o u r hip j o i n t .

Then s l i d e it down y o u r leg as c l o s e to y o u r a n k l e as you can r e a c h , and
c o n t i n u e to do t h a t . You e x t e n d the arm as you go down y o u r l e g , and y o u
flex the a r m as the hand m o v e s back t o w a r d s the left hip j o i n t . Be sure
t h a t , as you go f o r w a r d , you e x h a l e . Let y o u r body bend forward w h i l e
k e e p i n g y o u r back s t r a i g h t . A l s o keep the back s t r a i g h t as you c o m e back
up the leg. Try several times inhaling as y o u b e n d . T h e n e x h a l e as you
b e n d . N o t i c e , n o w , w h e t h e r y o u r hand s p o n t a n e o u s l y s l i d e s f u r t h e r down
along y o u r l e g , p e r h a p s even to the f l o o r . Stop o n c e again and r e s t .

Now hold your e l b o w in y o u r right h a n d . M a k e a light fist w i t h the

 - 36 -

left h a n d , then m a k e some c i r c l e s w i t h the a r m and f i s t . C i r c l e f i r s t

o n e w a y a n d then the o t h e r w a y . P a u s e for a m o m e n t . Put your a r m d o w n ,
if you l i k e . Then pick up the e l b o w a g a i n w i t h y o u r right h a n d , e x t e n d
the f i n g e r s of the left h a n d , and m a k e some m o r e c i r c l e s . Then let the
f i n g e r s and the w r i s t go l i m p and n o t i c e w h e t h e r that a f f e c t s the c i r c l i n g
m o v e m e n t . Put y o u r hand down on your leg and rest a m o m e n t .

N o w , o n c e a g a i n , let the left e l b o w be held by the right h a n d . .Let

the left hand and w r i s t be l i m p . C i r c l e . T h i s t i m e , r e a l i z e c l e a r l y
that the m o v e m e n t in the body is in the e l b o w j o i n t . M a k e c i r c l e s w i t h
t h e hand a n d then m a k e c i r c l e s p l a c i n g y o u r c o n s c i o u s n e s s in the e l b o w
j o i n t . Do it o n e w a y , t h i n k i n g of the h a n d , and then the o t h e r w a y , t h i n k -
ing of the r o t a t i o n in the j o i n t . Note w h e t h e r s h i f t i n g c o n s c i o u s n e s s
from an e m p h a s i s on the hand to an e m p h a s i s on the e l b o w j o i n t m a k e s a
d i fference.

Stop m a k i n g c i r c l e s , but c o n t i n u e to hold the left e l b o w w i t h the

right hand and flex and e x t e n d the left a r m a few times very q u i c k l y ,
though w i t h o u t urgency.. It is a l i g h t , q u i c k , easy f l e x i n g and e x t e n d i n g
of the a r m . O b s e r v e w h e t h e r the m o v e m e n t in the e l b o w now feels a n y
d i fferent.

Then let both hands r e s t , p a l m s d o w n , on y o u r l e g s . C l o s e y o u r e y e s .

E x a m i n e y o u r body image o n c e a g a i n . W h i c h side of y o u r body is m o r e c l e a r ?
Note w h e t h e r the left b u t t o c k sits d i f f e r e n t l y from the r i g h t , w h e t h e r it
m a k e s a d i f f e r e n t kind of c o n t a c t w i t h the c h a i r and w h e t h e r you s e n s e it
more clearly. It may be that that b u t t o c k has rarely been so c l e a r in y o u r
a w a r e n e s s . W h a t , t h e n , is the r e l a t i o n s h i p b e t w e e n y o u r b u t t o c k and y o u r
elbow ?

And now imagine that o u t in front of y o u s o m e p l a c e there is a spool of

r a t h e r heavy rope that hangs s u s p e n d e d f r o m the c e i l i n g . By p u l l i n g on the
rope w i t h both h a n d s , you can unwind it and pull m o r e and m o r e of it toward
y o u . T a k e hold of the rope w i t h y o u r two h a n d s , and p u l l , e n c o u n t e r i n g
a fair a m o u n t of r e s i s t a n c e . O b s e r v e the c o m p a r a t i v e m o v e m e n t of the left
a r m and the r i g h t .

Now the r e s i s t a n c e of the rope is much less; it b e c o m e s much e a s i e r

to p u l l . And n o w the r e s i s t a n c e is z e r o . You can pull the r o p e , w h i c h
o f f e r s no r e s i s t a n c e at a l l . Unwind a good bit of the r o p e , c o m p a r i n g the
m o v e m e n t of the two a r m s , and a l s o w h i c h o n e feels lighter and m o v e s b e t t e r
and is m o r e c l e a r to y o u r a w a r e n e s s . If the left a r m feels l i g h t e r , w h y
should that be s o , s i n c e it has been w o r k i n g for a l m o s t t h i r t y m i n u t e s
w h i l e the right a r m has d o n e a l m o s t n o t h i n g ?

Once a g a i n , take hold of y o u r two e l b o w s and j u s t let y o u r u p p e r

a r m s hang w h i l e the two f o r e a r m s rest a g a i n s t y o u r b o d y . Then m o v e the
a r m s side to s i d e . C o m p a r e the m o v e m e n t to the left w i t h the m o v e m e n t
to the r i g h t . Note w h e t h e r the m o v e m e n t to the left is n a t u r a l l y m o r e
e x t e n s i v e as w e l l as e a s i e r . And if you try to m a k e the m o v e m e n t to the
right as e x t e n s i v e as the m o v e m e n t to the l e f t , do it very c a r e f u l l y ,
b e c a u s e y o u c o u l d a c t u a l l y injure y o u r s e l f a t t e m p t i n g to do t h a t . Compare
the m o v e m e n t in the two e l b o w s .

N o w , to e q u a l i z e it s o m e w h a t , take hold of the f o r e a r m s w i t h the

hands and m o v e the a r m s s i d e to s i d e . Then take hold of y o u r w r i s t s and
d o it. T h e n hold hands w i t h y o u r s e l f , the u n d e r s i d e s of the h a n d s t o u c h i n g ,
and m o v e the a r m s side to s i d e , a l s o letting the head t u r n . Note w h e t h e r
the head turns m o r e r e a d i l y to the left o r t o the r i g h t .

One last t i m e , let the h a n d s rest on the legs and c o m p a r e the two
s i d e s . A l t h o u g h the left side is d o u b t l e s s still m o r e c l e a r l y in y o u r
a w a r e n e s s , the right side now should be c o m p a r a t i v e l y m o r e d i s t i n c t in
your a w a r e n e s s than it w a s . Y o u r e y e s and y o u r t o n g u e s h o u l d be m o r e
c e n t e r e d , a l t h o u g h for some they still will m o v e c o n s i d e r a b l y to the l e f t .

Focus y o u r a t t e n t i o n for a m o m e n t on your right f o o t . Observe what

that does to the p o s i t i o n o f the e y e s and the t o n g u e .

Now n o t e how you s i t , w h e t h e r the two b u t t o c k s a r e m o r e equal in

terms both of how you sit and the a w a r e n e s s you have of t h e m . T h e y will
d o u b t l e s s n o t be e n t i r e l y equal but p r o b a b l y c o n s i d e r a b l y m o r e s o .

Now stand u p , w a l k a r o u n d the r o o m , s e n s e w h e t h e r there is a n y

m o r e m o v e m e n t in y o u r a r m s than b e f o r e , and a few times q u i c k l y flex and
e x t e n d the e l b o w s , f i r s t the left and then the r i g h t . C o m p a r e the d i f f e r -
e n c e . A l s o d o them s i m u l t a n e o u s l y , then a l t e r n a t e l y a g a i n . Even though
w e have e q u a l i z e d them to some e x t e n t , for m o s t p e o p l e the d i f f e r e n c e be-
tween the f u n c t i o n i n g of the two e l b o w s still w i l l be c o n s i d e r a b l e .
C o m p a r e the s e n s a t i o n s of w e i g h t b e t w e e n the t w o , and w h a t e v e r e l s e you
may n o t i c e .

Walk around a little m o r e , and c o m p l e t e y o u r o b s e r v a t i o n s , including

in them the e n t i r e b o d y - - t h e m o v e m e n t of the left s h o u l d e r as w e l l as
the a r m s , a n d w h e n you turn t o the l e f t , is t h a t m o v e m e n t any d i f f e r e n t
from w h e n you turn to the right?

W h a t o t h e r q u e s t i o n s m i g h t be a s k e d and w h a t m o r e m i g h t be o b s e r v e d ?
 -38-

8) S E A T E D S H O U L D E R E X E R C I S E *

To begin w i t h , sit c o m f o r t a b l y in y o u r c h a i r . Let the h a n d s rest in

your lap and the feet stand on the f l o o r . Rest the palm o f the right hand
on the right leg and the palm of the left hand on the left leg.

Now raise the right arm u p to s h o u l d e r h e i g h t in f r o n t of you and

lower it. R a i s e it several times and bring it o v e r h e a d , a l s o .

Now do the same thing w i t h the left a r m . See if y o u n o t i c e any d i f f e r -

e n c e from the right a r m to the l e f t . W h i c h o n e feels b e t t e r , o r d o they
both feel the same? How does it raise? Let the hands rest on the l e g s .

Lift the right s h o u l d e r . J u s t raise it up and d o w n . Do it w i t h the

s h o u l d e r and b r e a t h e as you do t h a t . Do that w i t h o u t s t r a i n i n g — it should
be an e a s y m o v e m e n t -- h o w e v e r high is c o m f o r t a b l e . If you raise it half an
i n c h , that is all r i g h t . Stop and rest a m o m e n t .

Now s t r e t c h your right leg o u t in f r o n t of you and put your right hand
on y o u r thigh o r your k n e e , w h e r e v e r it goes t o . A n d s l i d e it down the leg
h o w e v e r far it g o e s . Keep your b a c k s t r a i g h t a n d bend at the m i d d l e as you
s l i d e the hand down and b a c k . M a k e the m o v e m e n t in y o u r s h o u l d e r .

See w h a t h a p p e n s if y o u do n o t bend y o u r body at a l l , so that the

s h o u l d e r has to m o v e . T r y to keep y o u r body s t i l l , and go up and down the
leg. See if you can k e e p the m o v e m e n t in the s h o u l d e r . Keep y o u r arm
s t r a i g h t and do not bend the e l b o w . S l i d e up and down w i t h o u t b e n d i n g the
el b o w .

As you do t h a t , do not o n l y go down the leg but m o v e the s h o u l d e r back

w h e n y o u come u p . Go d o w n , b r i n g i n g the arm forward and k e e p i n g the e l b o w
s t r a i g h t , and c o m e b a c k . T h e s h o u l d e r goes forward w h e n you go down the l e g ,
and the s h o u l d e r c o m e s back w h e n you c o m e up the leg. Stop and r e s t .

Try to j u s t m a k e the m o v e m e n t back w i t h the s h o u l d e r . If you a r e n o t

sure how to do it, s t r a i g h t e n the right a r m a g a i n and let it go down the leg
and then come back up the leg as the s h o u l d e r c o m e s b a c k . Now stop m o v i n g
the hand and try to j u s t m o v e the s h o u l d e r b a c k . Breathe freely.

M o v e the s h o u l d e r forward and b a c k w a r d , j u s t w h a t e v e r is c o m f o r t a b l e .

And a n y time you w a n t to stop and r e s t , do s o , but then s t a r t a g a i n . Just
t h e s h o u l d e r goes forward a n d c o m e s b a c k . Rest a bit w i t h the t w o h a n d s on
y o u r lap.

And w h i l e you a r e resting put the right a r m o u t o v e r the a r m of the

c h a i r so that it p o i n t s a w a y from y o u r body and o u t to the r i g h t . Then reach
o u t w i t h the a r m and bring it b a c k , the m o v e m e n t being in the s h o u l d e r . Let
the a r m e x t e n d o u t to the right w h i l e it rests on the a r m of the c h a i r .
B r e a t h e f r e e l y and look p l e a s a n t . W h e n the a r m goes a w a y from you feel that
the m o v e m e n t is in the s h o u l d e r . And w h e n the a r m comes b a c k , feel the shoul-

* Teaching time: a b o u t 30 m i n u t e s
 -39-

der m o v e b a c k t o w a r d s y o u r e a r . Bring it on u p and t o w a r d s the e a r .

It is all right to rest w h e n e v e r you feel like it. Then c o n t i n u e ,

p u t t i n g the arm o u t o v e r the arm o f the c h a i r and m o v i n g it s t r a i g h t o u t
a w a y from you and back t o w a r d s y o u . T h e s h o u l d e r goes a w a y and back
toward your e a r . Stop and rest a l i t t l e .

Put y o u r right hand on y o u r hip and now try to touch y o u r right ear
w i t h the right s h o u l d e r . Swing y o u r e l b o w in t o w a r d s y o u r body and that
will m a k e the s h o u l d e r c o m e in. Try to m a k e the s h o u l d e r g o t o w a r d s the
e a r , rather than the ear going t o w a r d s the s h o u l d e r . Swing y o u r e l b o w i n ,
trying to m a k e a kind of r o t a t i n g m o v e m e n t w i t h the e l b o w that b r i n g s the
s h o u l d e r c l o s e r to the e a r .

Then f o r g e t a b o u t the ear and j u s t swing the e l b o w b a c k and f o r t h .

Sit a little bit f o r w a r d in the c h a i r so that you can swing f r e e l y w i t h
the e l b o w .

Try p u t t i n g y o u r hand on the a r m of the c h a i r and doing it. And put

the hand on the knee and d o it. Flap the e l b o w . M o v e it t o w a r d s the
front and b a c k , f l a p p i n g . Then stop and r e s t .

Rest your right hand on y o u r l e g , and try to m o v e j u s t y o u r s h o u l d e r

up and d o w n . M o v e y o u r s h o u l d e r up and then let it c o m e b a c k d o w n . Up
and d o w n . A n d then try m o v i n g it f o r w a r d and b a c k . Forward and b a c k ,
f o r w a r d and b a c k . Stop.

Now m o v e it u p , and f o r w a r d , and d o w n , and b a c k . Up and forward and

down and b a c k . And m a k e sure that the m o v e m e n t is in the s h o u l d e r . It
goes up and f o r w a r d and down and b a c k . J u s t m a k e a few n i c e c i r c l e s w i t h
the s h o u l d e r .

Stop a m i n u t e and try t o d o it in the o p p o s i t e d i r e c t i o n . T h a t m e a n s

that you m o v e the s h o u l d e r up and back and down and f o r w a r d . Up and b a c k
and down and f o r w a r d . J u s t c i r c l i n g in the o p p o s i t e d i r e c t i o n . Do it
s l o w l y until you get the feel of it and then do it a little bit f a s t e r .

And c i r c l e the o t h e r w a y , as you w e r e d o i n g it a m o m e n t a g o . Up and

forward and down and b a c k . B r e a t h e f r e e l y . A n d rest a b i t .

Now put y o u r a r m behind you so that the back of the right hand is in
the small of the b a c k . Move f o r w a r d in the c h a i r so that t h e r e is room
for the hand and a r m . Now m o v e the s h o u l d e r f o r w a r d and b a c k , w i t h the
back of the hand in the small of the b a c k . T r y to let the e l b o w swing as
you d o t h a t .

And then put the palm of the hand on y o u r s t o m a c h and try to do the
same t h i n g . Move the s h o u l d e r forward and b a c k .

Now j u s t reach down y o u r leg a few t i m e s . See if you n a t u r a l l y bend

from the m i d d l e o f y o u r b o d y , w h i c h is the right w a y to do i t , instead of
 -40-

trying to bend w i t h the h e a d , as you lean f o r w a r d . And be sure that you

e x h a l e w h e n you bend and inhale w h e n you c o m e u p . You should be letting
air o u t , r a t h e r than in, w h e n you bend y o u r s e l f .

T r y inhaling w h e n you bend o n c e o r t w i c e . And try e x h a l i n g . Do you

see a n y d i f f e r e n c e ? Do it inhaling and then do it e x h a l i n g . Do you see
that you go f u r t h e r d o w n w h e n you e x h a l e than you do w h e n you inhale?

And go down the inside of the l e g . Go down the o u t s i d e a few times.

See if you can go a r o u n d the b a c k of it. Then s t o p and r e s t .

Now put both h a n d s on y o u r l a p . W i t h the right h a n d , m a k e a fist

and e x t e n d that arm so that it is n o t b e n t . T h e fist should be resting
o u t on the right leg s o m e w h e r e . Now r o t a t e the f i s t . Feel that the ro-
tation is in the s h o u l d e r . Sense that the w h o l e s h o u l d e r is t u r n i n g in
a c o m p l e t e l y d i f f e r e n t w a y than it w a s t u r n i n g b e f o r e . And j u s t m a k e an
e a s y thing of it, s i t t i n g t h e r e r o t a t i n g the s h o u l d e r , f i r s t in o n e d i r e c -
tion and then in the o t h e r . T h e fist t u r n s .

And then let the fist r e l e a s e . Let the hand hang v e r y limp and turn
the s h o u l d e r . R o t a t e the s h o u l d e r the s a m e w a y you h a v e j u s t been d o i n g .
You w e r e rolling the f i s t . M a k e a fist and turn it from side to side to
see how y o u w e r e d o i n g it. See w h a t that m o v e m e n t is in the s h o u l d e r .

Now do it w i t h o u t the f i s t . J u s t flip your hand b a c k and f o r t h .

M o v e the s h o u l d e r to turn the h a n d . T w i s t i n g the s h o u l d e r m a k e s the hand
t u r n . T h e head d o e s n o t n e e d to do a n y t h i n g , j u s t the s h o u l d e r . Do it
again w i t h the f i s t , if that is n o t c l e a r to y o u . And g r a d u a l l y r e l e a s e
the fist as you k e e p doing it.

Put the arm o u t on the arm of the c h a i r a g a i n and e x t e n d it o u t , keep-

ing the e l b o w s t r a i g h t . M o v e the arm s t r a i g h t o u t a w a y from you and b a c k .
T h e hand reaches a w a y from you and then c o m e s b a c k .

And then m o v e the arm so that you a r e r e a c h i n g t o w a r d s the b a c k , as

far t o the b a c k as you can reach w i t h y o u r arm resting o n t h e arm o f the
c h a i r . J u s t m o v e the arm o u t a w a y from y o u , and b a c k t o w a r d s y o u , w i t h the
arm t o w a r d s the b a c k .

Then bring the arm up to the front o f t h e c h a i r arm a n d reach as far

front as you c a n . T h e arm g o e s o u t and b a c k .

Put the hand on the lap o r the a r m of the c h a i r , w h e r e v e r is c o m f o r -

t a b l e , and m a k e a few r o t a t i o n s w i t h your s h o u l d e r . T h a t m e a n s bring it
up and forward and down and b a c k . Put y o u r hand in your lap and rotate
the s h o u l d e r , then r o t a t e it the o t h e r w a y . Now s t o p .

R a i s e the arm several t i m e s . And raise the o t h e r a r m . S e n s e the

d i f f e r e n c e now b e t w e e n the right and the left. T h e right o n e is a lot
freer and e a s i e r to r a i s e . Then turn y o u r head to the right and to the
left. See if you n o t i c e any d i f f e r e n c e in the m o v e m e n t of the n e c k .
 -41-

S l o w l y get up and w a l k a r o u n d . T u r n to the right and turn to the

left. See w h e t h e r or not you turn b e t t e r to the right s i d e . T h e side
you have been w o r k i n g on will o f t e n feel b e t t e r c o o r d i n a t e d and turn
b e t t e r , w h i l e the o t h e r side will feel rather l u m p i s h .

Sit down a g a i n and put the h a n d s on the hips and m o v e the right
s h o u l d e r and the left o n e . C o m p a r e the two s h o u l d e r s . S e n s e the d i f f e r -
e n c e in the w a y that they m o v e .

G r a d u a l l y some of the i m p r o v e m e n t on the o n e side w i l l go t h r o u g h your

body and t r a n s f e r o v e r so that both sides will be b e t t e r . S t i l l , w h e n you
p r a c t i c e this e x e r c i s e , do it o n e t i m e on the right side and o n e time on
the left. T h a t m e a n s that w h e r e v e r it says right you j u s t use the left a r m ,
j u s t r e v e r s i n g the i n s t r u c t i o n s . And a f t e r you do that a n u m b e r of t i m e s
you will retain that f r e e d o m in the s h o u l d e r s . T h a t will mean that the neck
will b e freer and it w i l l tend to s t r a i g h t e n o u t the s p i n e and improve a
n u m b e r of things in the b o d y .
 -42-

9) S E A T E D S H O U L D E R E X E R C I S E
PART I I - E X P E R I M E N T A L V A R I A T I O N S *

T h i s e x e r c i s e is a c o n t i n u a t i o n of the seated s h o u l d e r e x e r c i s e j u s t
d o n e . H o w e v e r , it can a l s o b e d o n e by itself as c a n , of c o u r s e , Part I.
Now m o v e a r o u n d some m o r e , s e n s i n g the m o v e m e n t in your s h o u l d e r s . Raise
them o v e r h e a d , both by raising them o u t to the f r o n t and raising to the
s i d e s . W h i c h m o v e m e n t is e a s i e r ?

Stop a n d sense how you s t a n d . C o m p a r e the two s h o u l d e r s , how you

stand on your f e e t , w h e t h e r you lock your k n e e s or s l i g h t l y flex t h e m .
Note if you can s e n s e the m u s c l e s in the backs of y o u r l e g s , the m u s c l e s
in the lower legs and the m u s c l e s in the u p p e r l e g s . Sense them in the
b a c k , the front and at the s i d e s .

Bend over o n c e or t w i c e to touch your t o e s , h o w e v e r c l o s e you can c o m e

to t h a t . It d o e s not m a t t e r w h e t h e r you reach o n l y to your k n e e s , to your
s h i n s , to your a n k l e s , or to your t o e s , or w h e t h e r you can p l a c e the k n u c k l e s
or the p a l m s of your h a n d s on the f l o o r . T h e p o i n t is to o b s e r v e w h a t you
e a s i l y do at p r e s e n t , so that you can c o m p a r e that p r e s e n t p e r f o r m a n c e w i t h
w h a t you a c h i e v e l a t e r .

And now be seated in y o u r c h a i r . Let your f i n g e r s rest lightly on the

tops of your legs and m a k e some c i r c l e s w i t h your e l b o w s . T h e e l b o w s should
be p o i n t i n g o u t beyond the s i d e s of your b o d y .

M a k e small c i r c l e s and larger o n e s , slow c i r c l e s and q u i c k e r o n e s .

M o v e c l o c k w i s e and a l s o c o u n t e r c l o c k w i s e . O b s e r v e if you can go o n e w a y
w i t h o n e e l b o w and the o t h e r w a y w i t h the o t h e r e l b o w . M a k e small c i r c l e s
w i t h the o n e and large o n e s w i t h the o t h e r e l b o w . Q u i c k o n e s w i t h o n e and
slow o n e s w i t h the o t h e r . W i t h a l i t t l e c o n c e n t r a t i o n you m a y b e a b l e to
m a k e q u i c k large c l o c k w i s e c i r c l e s w i t h o n e e l b o w w h i l e m a k i n g small slow
c o u n t e r c l o c k w i s e c i r c l e s w i t h the o t h e r e l b o w .

N o w , instead of m a k i n g c i r c l e s w i t h the e l b o w s , f o c u s on r o t a t i n g the

s h o u l d e r j o i n t s . T h e e l b o w s will still be m a k i n g c i r c l e s , but by f o c u s i n g
on the r o t a t i o n of the s h o u l d e r j o i n t s (which is the actual p l a c e w h e r e the
m o v e m e n t b e g i n s , at least if t h e r e a r e no s u p e r f l u o u s p r e l i m i n a r y m o v e m e n t s , )
then you will do it q u i t e d i f f e r e n t l y from w h e n you t h i n k of m a k i n g c i r c l e s
w i t h the e l b o w s .

R o t a t e your s h o u l d e r s c o u n t e r c l o c k w i s e , and let the c i r c l e s be as com-

p l e t e as p o s s i b l e , the s h o u l d e r s m o v i n g u p , d o w n , forward and b a c k to the
f a r t h e s t p o i n t s they can reach w i t h o u t f o r c i n g .

Then m a k e the c i r c l e s p r o g r e s s i v e l y s m a l l e r , until you a r e m a k i n g the

s m a l l e s t c i r c l e s w i t h your s h o u l d e r s that you p o s s i b l y can m a k e . See if
you can m a k e c i r c l e s the size of a p i n - h e a d . Is it e a s i e r to m a k e t h e s e
tiny c i r c l e s in a c l o c k w i s e or c o u n t e r c l o c k w i s e p o s i t i o n ? A n d can o n e
s h o u l d e r do it b e t t e r than the o t h e r ? If s o , does that s h o u l d e r u s u a l l y

T e a c h i n g time: a b o u t 30 m i n u t e s
 -43-

excel o v e r the o t h e r o n e , or o n l y in c e r t a i n w a y s ? Now stop.

Sit forward in your c h a i r and e x t e n d your left l e g , letting the heel

rest on the floor w i t h the b o t t o m of the foot as c l o s e to the f l o o r as it
g o e s w i t h o u t your f o r c i n g it. And n o w , w i t h your left p a l m on top of your
l e g , s l i d e the hand down the leg as far as it w i l l g o . Let it s l i d e b a c k
up the leg and c o n t i n u e to do t h a t .

Sit h o w e v e r far f o r w a r d on the c h a i r m a k e s it e a s i e s t to sit w i t h

your leg e x t e n d e d . How far down t h e leg d o you reach? W h e n you h a v e
reached as far as you can w i t h o u t any undue d i s c o m f o r t , see if y o u can g o
f u r t h e r by r e l e a s i n g any i n h i b i t i o n in the s h o u l d e r j o i n t .

Just m o v e f o r w a r d from the s h o u l d e r j o i n t a n d see if the hand n o w

g o e s f u r t h e r down your l e g . Should it g o all the w a y to the t o e s , then
let the hand go on past the toes to touch the b o t t o m of the f o o t . Remember
that the b o t t o m of the foot remains as c l o s e to the floor as it w i l l stay
without being forced.

Now flex the left a n k l e so that the f o o t c o m e s c l o s e r b a c k t o w a r d s

the rest of your b o d y . And c o n t i n u e d o i n g t h a t , r e a c h i n g w i t h your h a n d .
See if you reach f a r t h e r d o w n . Do you really reach f a r t h e r down or does
it o n l y seem so b e c a u s e you h a v e f l e x e d your a n k l e ? C o n t i n u e w i t h the
m o v e m e n t as you c o n s i d e r the q u e s t i o n and how it m i g h t be a n s w e r e d .

The a n s w e r , of c o u r s e , is to u n f l e x the a n k l e and a g a i n let the sole

of the foot be a s c l o s e to the floor a s it g o e s w i t h o u t f o r c i n g . Go up
and down the leg w i t h y o u r h a n d and see if you reach f a r t h e r than b e f o r e .
Stop and rest b r i e f l y .

Now leave the leg e x t e n d e d , w i t h the b o t t o m of the foot near the

f l o o r , and go up and down the o u t s i d e of the leg for a w h i l e . T h e palm of
the hand is m o v i n g up and down the leg from the hip to w h e r e v e r it m a y
reach w i t h the aid of the free s h o u l d e r j o i n t .

Then go up and down the inside of the leg. Flex the a n k l e a n d note
w h e r e your hand r e a c h e s . N o t e a l s o w h e r e it reaches w h e n the hand g o e s up
and down the o u t s i d e . U n f l e x the a n k l e , m o v e the hand up and down the
o u t s i d e of the l e g , and see w h e r e it r e a c h e s . Then do the same on the in-
side of your l e g , and a l s o on the t o p .

A few t i m e s , w i t h the h a n d , go down the b a c k of your leg w i t h your

arm b e t w e e n your l e g s . Than go down the b a c k of the leg w i t h the arm on
the o u t s i d e , the left s i d e of the leg. S t o p and r e s t , w i t h your two legs
bent and the feet and legs s t a n d i n g side b y s i d e .

C o m p a r e the left b u t t o c k w i t h the right o n e , the left hand w i t h the

r i g h t , the left foot w i t h the r i g h t , the left e y e w i t h the r i g h t , and w h a t -
ever e l s e you m a y n o t i c e . Did you take note of how your t o n g u e lies in
your m o u t h , or of how y o u r b r e a t h i n g m a y have been a f f e c t e d . Is it p o s s i b l e
to n o t i c e a d i f f e r e n c e b e t w e e n the b r e a t h i n g on the left and right s i d e s ,
 -44-

including the air p a s s i n g t h r o u g h the nostrils?

Extend your left leg a g a i n , and let the left foot hang c l o s e to the
f l o o r . A n d now go down the top of the left leg w i t h your right h a n d , and
see how far it g o e s . Does it go as far as the left o n e w e n t b e f o r e you
rested? Does it go f a r t h e r than the left o n e w e n t at the b e g i n n i n g of the
exerci se?

Flex the left a n k l e and see w h e r e the right hand can g o , m o v i n g up

and down the top of the leg. And u n f l e x the a n k l e a n d o b s e r v e if it now
can reach f a r t h e r . O b s e r v e that w i t h this a r m , t o o , you m a k e use of the
a w a r e n e s s and f r e e d o m of the s h o u l d e r j o i n t .

Now w i t h the right hand go up and down the inside of the left leg
a w h i l e . Then go up and down the o u t s i d e , and up and down the b a c k . Go
down the front a g a i n , and c o n t i n u e to do that w i t h the left a n k l e f l e x e d .
U n f l e x the a n k l e and do it a few t i m e s . T h e n r e s t .

Extend the left l e g , leaving the foot near the f l o o r , and w i t h both
hands g o down the sides of your left leg. Let o n e hand go down the b o t t o m
of the leg w h i l e the o t h e r hand goes a l o n g the t o p . A l t e r n a t e them so
that each hand a l t e r n a t e l y takes the top of the leg or the b o t t o m , the
hands g o i n g up and down s i m u l t a n e o u s l y . Let the h a n d s a l s o e x c h a n g e posi-
t i o n s , g o i n g up and down the s i d e s of the leg. T h e n let them go t o g e t h e r ,
up and down the t o p , w i t h the left a n k l e f l e x e d . Then u n f l e x the a n k l e
and see w h e r e you h a v e r e a c h e d . Then rest a m o m e n t w i t h the leg e x t e n d e d .

Now reach down the leg w i t h the left hand o n l y and see how far y o u
can g o , the s h o u l d e r j o i n t being f r e e . P a u s e and stand up for a m o m e n t .

Now bend over to touch your t o e s . O b s e r v e if you can touch e q u a l l y

or reach e q u a l l y on both s i d e s , or w h e t h e r you reach lower on the left
side or the r i g h t . N o t e if it is a strain to try to reach as far down to
the floor w i t h the right hand as y o u can e a s i l y reach w i t h the l e f t . Then
stand up s t r a i g h t and sense your b o d y . See if you now have the c u r i o u s
s e n s a t i o n of being taller on the left side than the r i g h t , or of the left
side of your body being l o n g e r . If s o , is it o n l y the left leg that is
longer or is it the e n t i r e b o d y . How a b o u t even your head? Note whether
your face a n d head feel longer o n o n e s i d e than t h e o t h e r . Or d o e s the
d i f f e r e n c e , if a n y , e x t e n d o n l y up to y o u r s h o u l d e r s or p e r h a p s to y o u r
e a r s ? W a l k a r o u n d a little and see w h a t it feels l i k e . And you m a y learn
w h a t it w o u l d be like to have o n e s h o r t leg. Is it really p o s s i b l e to
w a l k well as you are now?

T h e n be seated in your c h a i r . Extend your right leg and see now how
q u i c k l y w e can e s t a b l i s h body s y m m e t r y and lengthen the right s i d e . Let
the right foot lie as close to the floor as it w i l l w i t h o u t f o r c i n g . Move
the right hand up and down the top of the right leg. Flex the right a n k l e
as you do t h a t , and see w h e r e the hand g o e s . Then stop f l e x i n g . Observe
if it g o e s f a r t h e r , the right s h o u l d e r being f r e e .
 -45-

Now let the right hand g o up a n d down the inside o f the leg a n d see
w h e r e it g o e s . Flex the a n k l e as you do it and see w h e r e it g o e s . Then
stop f l e x i n g and o b s e r v e that m o v e m e n t .

T a k e the hand down the o u t s i d e of the l e g , flex the a n k l e , see w h e r e

you r e a c h . A g a i n stop f l e x i n g the a n k l e , and o b s e r v e that m o v e m e n t a l s o .

O n c e o r t w i c e , go down the leg w i t h both h a n d s . Flex the a n k l e s and

do it. T h e n do it w i t h the a n k l e u n f l e x e d . Now s t o p .

Let your two feet stand on the f l o o r . Several t i m e s , m o v e the right

foot forward and b a c k w a r d , n o t i c i n g t h e s e n s a t i o n s in t h e b o t t o m of the
f o o t , and then using the foot to learn a b o u t the f l o o r .

Let y o u r f i n g e r t i p s rest on the tops of your legs and m a k e a few

quick shoulder rotations. Do a few c o u n t e r c l o c k w i s e , a few m o r e in a
clockwise direction.

And then stand u p . Now bend o v e r to touch your t o e s , o r h o w e v e r

c l o s e to them you c o m e , and see if n o w you touch a b o u t the same w i t h the
left and right h a n d s . Or if y o u do n o t t o u c h the f l o o r , they a p p r o a c h the
floor a b o u t e q u a l l y .

W h a t is the s e n s a t i o n in your b o d y ? Has that been e q u a l i z e d to a

considerable extent? You may still be s l i g h t l y longer on the left s i d e ,
but as you w a l k around you should find that any d i f f e r e n c e no longer is
c r i p p l i n g and will soon d i s a p p e a r a l t o g e t h e r .

O b s e r v e , n o w , how y o u r s h o u l d e r s can m o v e as you w a l k . Let y o u r arms

swing f r e e l y . R a i s e the arms o v e r h e a d a few times and o b s e r v e w h e t h e r
that m o v e m e n t is now s o m e w h a t b e t t e r than it w a s at the s t a r t o f this seg-
m e n t (although in Part I, t h e r e w a s a m u c h g r e a t e r e m p h a s i s on the s h o u l d e r
movement).

Let your arms m o v e in m a n y d i f f e r e n t w a y s to sense the m o b i l i t y of the

s h o u l d e r j o i n t s . Then o n c e m o r e s t o p . And o b s e r v e the d i f f e r e n c e s b e t w e e n
left and right and w h e t h e r they c o n t i n u e to a l t e r .

O n c e m o r e , let your hands go to the f l o o r a few t i m e s . As you do that,

e x h a l e as you bend forward and let the s h o u l d e r j o i n t s go f r e e .

In five or ten m i n u t e s r e m e m b e r to p a u s e and a g a i n e x p e r i e n c e the two

sides of your b o d y , c o m p a r i n g them for length and c l a r i t y of the body image.

Try to d e c i d e w h e t h e r the i n c r e a s i n g s y m m e t r y is m o r e a m a t t e r of the

left side b e c o m i n g m o r e like the right s i d e , or the right side b e c o m i n g m o r e
1 ike the left s i d e . D o u b t l e s s there a r e c h a n g e s in both d i r e c t i o n s , but try
to d e c i d e w h i c h is g r e a t e r .

In a t t e m p t i n g t h i s , it will be helpful to c o m p a r e your p r e s e n t body

image and m o v e m e n t s as they w e r e at the b e g i n n i n g of the e x e r c i s e .
 - 46 -

10) S E A T E D N E C K E X E R C I S E *

To begin w i t h , sit up in the c h a i r . M o v e your left ear in the direc-

tion of the left s h o u l d e r and the right ear in the d i r e c t i o n of the right
s h o u l d e r . Just g o from side to s i d e . T r y to m o v e the ear t o w a r d s the
s h o u l d e r but not the s h o u l d e r t o w a r d s the e a r . T r y not to m o v e the shoul-
d e r . Sense w h e t h e r you a r e raising the s h o u l d e r to the ear or n o t , and
then d o not d o it.

Now stop a second and hold the a r m s o u t a t your sides a t s h o u l d e r

h e i g h t . T r y to hold them s t r a i g h t o u t at s h o u l d e r h e i g h t . Now see if you
can touch the ear to the s h o u l d e r , or how c l o s e you can c o m e . T h e left
ear to the left s h o u l d e r and the right ear to the right s h o u l d e r -- the
same thing you w e r e d o i n g . How c l o s e do you c o m e to t o u c h i n g ? Do you
touch on both sides? Put your a r m s d o w n .

Now j u s t let y o u r head c o m e f o r w a r d t o w a r d s your c h e s t and then raise

it u p . L o w e r the head and raise it u p . O b s e r v e w h e t h e r you inhale or ex-
h a l e w h e n you lower the h e a d . And s t o p .

S l o w l y turn y o u r head from side to side in y o u r normal m a n n e r . See

how far it g o e s . S l o w l y turn it from side to s i d e . N o w , w h e n you g e t
over to the left look left w i t h your e y e s . N o t i c e that y o u r neck m o v e s a
little m o r e w h e n you do t h a t .

And then go o v e r to the right and look right w i t h the e y e s . Again,

o b s e r v e w h e t h e r you g e t a little m o r e m o v e m e n t in the n e c k . W h e n you look
f u r t h e r w i t h the e y e s the neck should go f u r t h e r . Let the eyes go w a y
over to the s i d e and you will see that it r e l e a s e s the n e c k .

Now try s o m e t h i n g for a m o m e n t . Just tell your head to look left and
tell it to look r i g h t . Just s p e a k to it and s a y , "Look l e f t , Look
1
right. ' Now do not say a n y t h i n g and turn it l e f t . Then tell the head to
turn l e f t . See if it m o v e s any d i f f e r e n t l y w h e n you tell it to m o v e . Can
y o u feel any d i f f e r e n c e ? Does it m o v e m o r e s m o o t h l y w h e n y o u tell it.
T h e n leave it in the m i d d l e .

Your body will do a lot of t h i n g s that you tell it to d o . And it can

do those things b e t t e r than y o u know how to do them if y o u try it y o u r s e l f .
You can talk to your b o d y a b o u t o t h e r t h i n g s and you m a y find that it is
helpful. S o m e t i m e s it will do j u s t w h a t you tell it to do w i t h o u t any
other effort.

Now m a k e s o m e c i r c l e s w i t h your n o s e . Imagine that right o u t in f r o n t

of you t h e r e is a c l o c k dial and you a r e g o i n g to use your nose to m o v e the
m i n u t e hand a r o u n d the c l o c k . Your nose is right a g a i n s t the c l o c k and the
clock will not turn if you do not push it w i t h your n o s e .

The w h o l e head m o v e s in a c i r c l e . C i r c l e w i t h your head so that the

nose m a k e s a c i r c l e . Do it in such a w a y that you can turn the m i n u t e hand

Teaching time: a b o u t 30 m i n u t e s
 -47-

w i t h your n o s e . Do it in one d i r e c t i o n a few times and then in the o t h e r

d i r e c t i o n so that you d o not g e t d i z z y . Stop a m i n u t e .

Now turn your n e c k and your head from right to left and let the
s h o u l d e r s turn a l s o . You turn from the s p i n e and feel that the w h o l e u p p e r
body turns t o g e t h e r . First to one side and then to the o t h e r . T h i n k of
t u r n i n g the s h o u l d e r s w i t h the head and do n o t w o r r y a b o u t the rest of the
b o d y . B r e a t h e f r e e l y as y o u do t h a t .

N o w , w h e n you turn the s h o u l d e r s o n e w a y , turn y o u r head the o t h e r

w a y . The s h o u l d e r s go right and the head g o e s l e f t , the s h o u l d e r s go left
and the head g o e s r i g h t . Just do it s l o w l y .

Move the head w i t h the s h o u l d e r s so that you feel w h a t that is. T h e n

o p p o s e the m o v e m e n t of the head to the m o v e m e n t of the s h o u l d e r s . The
s h o u l d e r s go o n e w a y and the head g o e s the o t h e r . It can be v e r y e a s y to
d o , no e f f o r t .

One of the p u r p o s e s of t h e s e e x e r c i s e s is to help you get a b e t t e r

s e n s e of your physical s e l f . Then you w i l l b e m u c h less likely to fall or
have a c c i d e n t s , and will b e g e n e r a l l y h e a l t h i e r . None of t h e s e m o v e m e n t s
are very d i f f i c u l t u n l e s s you a r e al ienated from y o u r b o d y . A n y b o d y can do
t h e m . D i f f i c u l t i e s m e a n an i n h i b i t i o n , o r k i n k , in the brain b e c a u s e of
disuse.

Now c o n t i n u e to m o v e the head w i t h the s h o u l d e r s . T u r n the head and

s h o u l d e r s right and turn the head and s h o u l d e r s l e f t .

Stop m o v i n g the s h o u l d e r s and turn the head to the right and look
left w i t h the e y e s . Head left and look right w i t h the e y e s . Head right
and look left w i t h t h e e y e s . Just turn the head from left to right in a
normal w a y and o p p o s e the m o v e m e n t of the e y e s to the m o v e m e n t of the h e a d .
M o v e the eyes in the o p p o s i t e d i r e c t i o n .

Forget a b o u t your e y e s for a m o m e n t and j u s t m o v e y o u r head from left

to right several t i m e s . Just look f r o m left to right the w a y you o r d i n a r i l y
d o , no j e r k y m o v e m e n t s , s l o w l y and e a s i l y . Now do it the same w a y o n l y
looking the o t h e r w a y w i t h the e y e s . Stop and rest a m o m e n t .

Put your h a n d s behind you on the c h a i r and try to m a k e a c i r c l e w i t h

your n o s e . T h a t just m e a n s r o t a t i n g the h e a d . Put y o u r h a n d s in y o u r lap
and try r o t a t i n g the h e a d . And then put y o u r hands behind you and do it.

Can you feel that the n e c k is m o r e free w h e n the h a n d s a r e behind y o u ?

Try it both w a y s . Put the hands in f r o n t and c i r c l e , then put them behind
you and c i r c l e . R e m e m b e r to c h a n g e d i r e c t i o n s from time to time so that
you do n o t get d i z z y . You should have a lot m o r e m o b i l i t y in y o u r n e c k
w i t h your arms behind you than in f r o n t . Rest a g a i n .

Lower and raise y o u r head several t i m e s . Keep doing it. W h e n you

lower the head look up and w h e n you raise it look d o w n . M o v e the eyes just
 -48-

the o p p o s i t e of w h a t you u s u a l l y d o . Do n o t m a k e it any g r e a t effort.

Now stick o u t y o u r t o n g u e and i m a g i n e that t h e r e is a sheet of p a p e r

o u t t h e r e a n d you a r e g o i n g t o m a k e a c i r c l e on the p a p e r w i t h y o u r t o n g u e .
Hold your t o n g u e stiff and m o v e the w h o l e h e a d . Make circles. Do s o m e in
o n e d i r e c t i o n and some in the o t h e r , some little c i r c l e s and some b i g o n e s .

T h a t is the same m o v e m e n t as m a k i n g c i r c l e s w i t h the n o s e . Do some

w i t h the t o n g u e and some w i t h the n o s e . And do n o t m a k e hard w o r k out of
it, it is n o t h a r d . T h e m o v e m e n t is a l m o s t e x a c t l y the same w h e t h e r you do
it w i t h the tongue or the n o s e .

T r y to m a k e some m o r e c i r c l e s w i t h y o u r n o s e and let y o u r s h o u l d e r s be

f r e e . Let your w h o l e body from the w a i s t up p a r t i c i p a t e in t h a t so you can
make bigger circles with your nose. Do n o t hold the s h o u l d e r s rigid and do
not hold the s p i n e r i g i d . M o v e the head to m a k e c i r c l e s w i t h y o u r n o s e .
And do some in the o t h e r d i r e c t i o n . See how big a c i r c l e you can m a k e w i t h -
o u t stra i n i n g .

As you do t h a t , try to s e n s e w h e t h e r you a r e m a k i n g a c i r c l e w i t h y o u r

right e a r . M a k e the c i r c l e w i t h y o u r n o s e and try to feel w h e t h e r y o u r
right ear is a l s o m a k i n g a c i r c l e . R e m e m b e r t o go t o the right a few times
and to the left a f e w .

W h e n you go to the l e f t , w h e n the head is r o t a t i n g t o w a r d s the l e f t ,

n o t i c e if you can tell w h e t h e r the left ear is m a k i n g a c i r c l e . And w h e n
you go to the r i g h t , n o t i c e if you can tell w h e t h e r the right ear is m a k i n g
a ci r c l e .

And now imagine that c l o c k o u t in f r o n t of you -- that you a r e g o i n g

to turn w i t h your n o s e . Push the m i n u t e hand to o n e o ' c l o c k , and two
o ' c l o c k , and three o ' c l o c k . And go back to t w e l v e . J u s t go f r o m t w e l v e to
t h r e e . Then c o m e b a c k to t w e l v e and go o v e r to n i n e ; eleven, ten, nine.
And go back to t w e l v e . Go b a c k and forth b e t w e e n n i n e and t h r e e , p a s s i n g
through t w e l v e . Go from n i n e to t w e l v e , and b a c k from t h r e e t o t w e l v e to
n i ne.

J u s t imagine that c l o c k in f r o n t o f y o u . And then go from t w e l v e o v e r

to three and down to s i x , and back up to three and to t w e l v e . Go back and
forth from t w e l v e t h r o u g h t h r e e to six a c o u p l e of t i m e s . T h i s m e a n s that
you m a k e a s e m i - c i r c l e to the r i g h t . A n d c o m e back to t w e l v e .

Go o v e r to n i n e and to s i x , then back to n i n e and to t w e l v e . S t a r t at

t w e l v e , g o to n i n e , down to s i x , b a c k up to n i n e , back to t w e l v e . Keep
going back and forth b e t w e e n t w e l v e and s i x , p a s s i n g through n i n e .

And then push the hand all the way a r o u n d the c l o c k a c o u p l e o f t i m e s .

Push it c l o c k w i s e and push it c o u n t e r - c l o c k w i s e . M a k e a c i r c l e to the left
and a circle to t h e r i g h t . And then stop and rest a m o m e n t .

Now turn y o u r head from left to r i g h t . O b s e r v e how it m o v e s -- the

 -49-

m o v e m e n t in the n e c k . A c o u p l e of times tell it to go left and tell it

to go r i g h t . S u g g e s t the m o v e m e n t left and then r i g h t , until it goes
smoothly. It just g l i d e s a l o n g , l e f t , r i g h t , l e f t , r i g h t .

Now let it go o v e r to the side a g a i n , the ear t o w a r d s the s h o u l d e r .

T h e right ear g o e s o v e r to the right s h o u l d e r and the left ear to the
left s h o u l d e r . Do not raise the s h o u l d e r to m e e t the e a r .

Stop that for a m o m e n t and I w i 1 1 show you s o m e t h i n g to m a k e it very

easy for y o u . Lift your left a r m , e x t e n d it o v e r h e a d , and put it a g a i n s t
the left e a r . Hold the arm a g a i n s t the left e a r . Keep the ear a g a i n s t
the arm a n d bring the arm o v e r to s h o u l d e r h e i g h t . Then raise the h e a d ,
k e e p i n g the arm w h e r e it is. T h e n lower the head to put the ear a g a i n s t
the a r m .

Do that o n e m o r e t i m e . C o m e up w i t h the a r m ; touch the ear to the

shoulder; go o v e r to s h o u l d e r h e i g h t ; raise the head to a normal p o s i t i o n ,
leaving the arm w h e r e it is; then let the ear go o v e r to touch the s h o u l d e r
again. N o w , can you touch e a s i l y ?

Do it w i t h the right a r m . R a i s e your right arm a l o n g s i d e your right

e a r , extend it o v e r h e a d . Now bring the a r m and head down t o g e t h e r to
s h o u l d e r h e i g h t . And raise the head to normal p o s i t i o n , leaving the arm
w h e r e it is. And bring the ear o v e r to the s h o u l d e r . N o t i c e w h e t h e r that
one touches more easily now.

O n c e m o r e , put the arm up; c o m e o v e r to the s i d e , k e e p i n g the ear

a g a i n s t the arm as you go; raise the h e a d ; and bring the ear down to the
shoulder again.

Several t i m e s , j u s t raise the head and lower it. N o t i c e how it raises

and l o w e r s . Turn it left and right and o b s e r v e w h e t h e r the neck m o v e s m o r e
freely. S e n s e any c h a n g e in the w a y the head t u r n s .

And do a c o u p l e of c i r c l e s w i t h the nose — so you r e m e m b e r w h a t they

are. R o t a t e your head to the right and to the left. Try to do a big o n e .
One or two in o n e d i r e c t i o n and then o n e or two in the o t h e r d i r e c t i o n .

Let your head flop from left to right a c o u p l e of t i m e s . And let it

fall f o r w a r d s and b r i n g it back up a few t i m e s . S e n s e the f r e e d o m of m o v e -
m e n t in the n e c k , the n e c k just loosened u p .

If you do this e x e r c i s e r e g u l a r l y it will help to free both the n e c k

and the s h o u l d e r s and will a l s o improve the m o v e m e n t in the b a c k .
 -50-

11) EYES #1 *

Sit in any p o s i t i o n that is c o m f o r t a b l e , sitting e r e c t w i t h your head

up and j u s t look up and then look d o w n . And keep doing that a few t i m e s .
See how far you look up and w h e r e you look d o w n .

N o w , as you do t h a t , o b s e r v e your b r e a t h i n g , w h e t h e r you n o t i c e any

r e l a t i o n s h i p b e t w e e n the m o v e m e n t s of the eyes and the b r e a t h i n g . Try
inhaling w h e n you look up and e x h a l i n g w h e n you look d o w n . It can be j u s t
normal b r e a t h i n g but be sure that you inhale w h e n you look up and you e x h a l e
w h e n you look d o w n .

Then try it the o t h e r w a y , so that you e x h a l e w h e n you look up and

you inhale w h e n you look d o w n . Do them s i m u l t a n e o u s l y . E x h a l e and look
u p . You inhale and look down and see how that limits the m o v e m e n t of the
e y e . T h e n , inhale and look up and e x h a l e and look d o w n . Try both w a y s
so that you see w h a t a d i f f e r e n c e that m a k e s .

Exhale looking up and t h e n , w h e n you c o m e to the e x h a l a t i o n , leave the

eyes up and i n h a l e . And you see that they go m u c h , much further u p . You
get a clear sense of the r e l a t i o n s h i p of b r e a t h i n g to m o v e m e n t of the e y e s .

When you come to the end of your i n h a l a t i o n , c o n t i n u e to look up

and u p , as far up at the c e i l i n g as you can l o o k . And b e sure that the
m o v e m e n t is in the e y e s and not in the n e c k .

Then lie d o w n . N o w , c o n t i n u e to do that same t h i n g . Inhale and

look up and e x h a l e and look down towards your f e e t . Look up and down in
terms of your body rather than the r o o m .

You inhale and look u p . E x h a l e and look d o w n . And then reverse it

again so that you e x h a l e as you look up and inhale as you look d o w n . Note
again how limiting that is to e x h a l e and look u p . So do it the b e t t e r w a y .
Inhale and look u p .

Now put your hands a b o v e your head on the floor s o m e p l a c e and try to
d e t e r m i n e at w h a t p o i n t you can see both of the h a n d s . Find t h e m ; w a v e t h e m ,
like you are w a v i n g at y o u r s e l f . W a v e them on the g r o u n d and w a v e and place
them w h e r e v e r you can see both of your hands at o n c e as you w a v e . Put
them w h a t e v e r d i s t a n c e out and u p , but on the f l o o r . Leave them on the
f l o o r , rest on the floor and w a v e w i t h the hands or w a v e w i t h your thumbs
or w h a t e v e r .

Now inhale and look up and see w h a t is the f a r t h e s t point that they
can be and you can still see them. M o v e them j u s t as far as you can until
they d i s a p p e a r . R e m e m b e r , m o v e y o u r eyes to look a t them but do not tilt
your w h o l e head b a c k . Put them w h e r e you can see them by m o v i n g the eyes
and not by a r c h i n g y o u r neck a l o t .

N o w , put y o u r hands down a t y o u r sides and you c a n , during this

" e a c - i n g time: about 4 5 - 6 0 m i n u t e s

 -51-

e x e r c i s e , lie in any w a y that you l i k e . C r o s s your legs or let the feet

stand or let them be e x t e n d e d . It d o e s n o t m a t t e r .

W e a r e g o i n g t o begin w i t h j u s t o n e e y e for a w h i l e so that the n e x t

time that you do this e x e r c i s e y o u j u s t do the r e v e r s e of w h a t the tape
s a y s . You w o r k on the o t h e r e y e and you a l t e r n a t e it e a c h time and you do
it so that o n e e y e d o e s not improve too much m o r e than the o t h e r o n e .

C l o s e y o u r e y e s . And try to sense the o u t l i n e very c l e a r l y of your

left e y e . T r y to sense the o u t e r c o r n e r of the w h o l e s u r f a c e of the left
e y e . Try and s e n s e the w e i g h t of i t , w h e t h e r it f e e l s r e l a x e d , or t e n s e ,
or w h a t it feels l i k e .

Now try to sense the o u t e r c o r n e r of the left eye in r e l a t i o n to the

tip of y o u r n o s e . Then try to s e n s e it in relation to the lobe of y o u r
left e a r . And then imagine that f r o m the o u t e r c o r n e r of the left e y e ,
a line is drawn to the p o i n t on y o u r f o r e h e a d w h e r e the h a i r l i n e b e g i n s - - a
s t r a i g h t line f r o m the o u t e r c o r n e r of the left e y e up to the h a i r l i n e
at the m i d d l e of the f o r e h e a d .

And then a n o t h e r line from the o u t e r c o r n e r of the left eye down to

the c h i n , the m i d d l e of the c h i n . And as you imagine that and sense i t ,
try to g e t a n o t i o n of w h a t p o i n t s on the face that w o u l d pass t h r o u g h .
Imagine a line r u n n i n g v e r t i c a l l y up and down y o u r face and h e a d , running
t h r o u g h the o u t s i d e c o r n e r of the left e y e , j u s t a line r u n n i n g v e r t i c a l l y
down t h r o u g h the c o r n e r of the left e y e .

Imagine the o n e running to the m i d d l e of the f o r e h e a d , a g a i n , and

then the o n e running down to the m i d d l e of the c h i n . T h e n take o n e of
y o u r f i n g e r s and run it o v e r that line and see if the lines go w h e r e you
t h o u g h t they w o u l d g o . Do the v e r t i c a l l i n e , and the o n e to the m i d d l e
of the f o r e h e a d , and the one to the c h i n . Se if that is the w a y that you
sensed it or if it is d i f f e r e n t .

And do the v e r t i c a l line a l s o p a s s i n g t h r o u g h the o u t s i d e c o r n e r of

the left e y e . And put your hand down and imagine a v e r t i c a l line p a s s i n g
t h r o u g h the inside c o r n e r of the left e y e . T h e n imagine a v e r t i c a l line
p a s s i n g t h r o u g h the o u t s i d e c o r n e r so that you h a v e two parallel v e r t i c a l
l i n e s , o n e p a s s i n g t h r o u g h the o u t s i d e of the eye and the o t h e r t h r o u g h the
inside c o r n e r .

And t h e n , w i t h your f i n g e r s , m a k e t h o s e l i n e s , a c t u a l l y . See if they

go w h e r e you sensed them to g o . M a k e them s i m u l t a n e o u s l y - - v e r t i c a l lines
r u n n i n g up and down y o u r h e a d , p a s s i n g t h r o u g h the c o r n e r s of the left
eye .

N o w , w i t h the left e y e , look over to the left and then back to the
m i d d l e w i t h the e y e c l o s e d . (The e y e s will be c l o s e d u n l e s s I tell y o u
to o p e n t h e m . ) Look down t o w a r d s the big toe of the left foot w i t h the
left e y e . And t h e n , down t o w a r d s the big toe of the right f o o t .
 -52-

Look t o w a r d s the c e i l i n g . And then imagine that y o u can look d o w n

b e l o w you into the e a r t h . And look up t o w a r d s the top o f your own head w i t h
the left e y e .

And now you a r e g o i n g to do some m o r e m o v e m e n t s , but as you look

w i t h the left e y e , try to s e n s e w h a t your right e y e is d o i n g . Look down
t o w a r d s your feet w i t h the left e y e and look up t o w a r d s the top of y o u r
h e a d . Look o v e r to the left t o w a r d s the w a l l , and then over t o w a r d s the
ri g h t .

N o w , put your f i n g e r on the e y e b a l l of the left e y e so that you can be

a w a r e of w h a t is h a p p e n i n g . A n d , w i t h your c l o s e d right e y e , look down
t o w a r d s your f e e t . And then look u p , and do t h a t several t i m e s .

And then look l e f t , and look r i g h t . Do that several t i m e s , k e e p i n g

the f i n g e r on the left e y e b a l l so that you can sense w h a t the e y e is
do i n g .

N o w take the f i n g e r a w a y a m i n u t e , leave the left e y e c l o s e d and open

the right e y e and b l i n k w i t h it. And b l i n k r a p i d l y . See if y o u can do it
w i t h I i t t l e or no m o v e m e n t in the left e y e as you b l i n k the right o n e .

And then put your f i n g e r on the left e y e b a l l and c o n t i n u e to b l i n k

w i t h the right e y e . O b s e r v e w h e t h e r t h e r e is m o r e m o v e m e n t in the left e y e
than you w e r e s e n s i n g . And you see that w h a t e v e r o n e e y e d o e s , the o t h e r
e y e has to d o .

First lie there and s e n s e your b o d y , how it lies on the f l o o r . Sense

the two sides and the l e n g t h , how it lies and the length of i t , and then get
up and w a l k a r o u n d a m i n u t e .

O b s e r v e how you feel as you w a l k . T r y t u r n i n g to the right and t u r n i n g

to the l e f t . Look at the two eyes in the m i r r o r and see if you can see a
d i f f e r e n c e b e t w e e n the left e y e and the r i g h t . W h i c h o n e is a little b r i g h t e r ?
W h i c h o n e has m o r e o f a s p a r k l e ? See if o n e e y e does n o t look a little m o r e
a l i v e than the o t h e r o n e .

And then Iie d o w n . Sense the c h a n g e in the left side of your body as
c o m p a r e d to the r i g h t . It is longer a n d it is e a s i e r t o turn t o the left
than to the r i g h t .

A n d y o u a l s o n o t i c e that you have d o n e e x a c t l y the same m o v e m e n t s w i t h

both e y e s . S o that the o n l y d i f f e r e n c e is the f a c t o r o f a w a r e n e s s — a t t e n -
tion d i r e c t e d to the left s i d e . T h a t shows you w h y e x e r c i s e w i t h o u t a t t e n -
tion g i v e s you very little in the w a y of results and a t t e n t i o n is w h a t
e n a b l e s c h a n g e to take p l a c e - - p a y i n g a t t e n t i o n to the b o d y .

Now rub your p a l m s t o g e t h e r . Then p l a c e them over your e y e s in such

3 way that I i g h t is e x c l u d e d . Y o u cup them and put the two e d g e s of the
hands t o g e t h e r on the i n s i d e , so that you n e i t h e r c l o s e o f f y o u r b r e a t h i n g
- 3 ' do you press down on the e y e b a l l s .
 -53-

Keep the e y e s open to a s c e r t a i n w h e n all light is e x c l u d e d , or j u s t

as much light as you can p o s s i b l y e x c l u d e . A l s o , try t o m a k e it as e a s y on
y o u r a r m s as p o s s i b l e so that you w o u l d not have any d i f f i c u l t y m a i n t a i n i n g
i t.

T h e n c l o s e y o u r e y e s . And j u s t o b s e r v e for a w h i l e w h a t you s e e . W h e n

the e y e m u s c l e s a r e p e r f e c t l y r e l a x e d , as you should try to learn to do i t ,
then you w i l l h a v e a pitch b l a c k n e s s ; but w i t h v i r t u a l l y e v e r y b o d y there will
be some c o l o r s and forms and t h i n g s that will c o m e and go until o n e learns
how to do t h a t .

So look for the d a r k e s t spot that you can f i n d . Look for any p l a c e
w h e r e it is b l a c k . Do n o t p r e s s on the e y e b a l l s . T h e r e should not be any
p r e s s u r e on t h e m . B r e a t h e f r e e l y and look for the d a r k e s t s p o t or spots that
you c a n f i n d . And s u g g e s t to y o u r s e l f that the d a r k n e s s w i l l e x p a n d , t h a t
the w h o l e thing will get d a r k e r and d a r k e r , b l a c k e r a n d b l a c k e r .

T h i s p a l m i n g , as it is c a l l e d , w a s d i s c o v e r e d by a D r . B a t e s , w h o m you
may have heard o f . It is o n e of the m o s t b e n e f i c i a l t h i n g s that can be
done for the e y e . It should be d o n e several times a d a y , if o n l y for
v e r y b r i e f l y . C o n t i n u e to look for the d a r k e s t a r e a s that you can find and
s u g g e s t that it will g e t d a r k e r and d a r k e r . T h e n put y o u r hands down and
rest a m i n u t e , leaving the e y e s c l o s e d .

As you r e s t , s e n s e your e y e s , the o u t l i n e s of the e y e s , the r e l a t i o n

to the e y e b r o w s , the e a r s . And rub the p a l m s t o g e t h e r a g a i n . A n d , o n c e
a g a i n , find the p o s i t i o n w h e r e , w i t h the e y e s o p e n , l i g h t is e x c l u d e d ,
free b r e a t h i n g o c c u r s and there is no p r e s s u r e on the eyeball f r o m w i t h o u t ,
from the h a n d s .

And w h e n you have e x c l u d e d l i g h t , c l o s e y o u r e y e s a n d , o n c e a g a i n ,

look for that d a r k n e s s . Your e y e s should be s e n s i t i z e d e n o u g h n o w so that
you can feel if t h e r e is a n y t e n s i o n in t h e m , and relax the e y e s . T r y to
let the e y e s be j u s t as relaxed as p o s s i b l e so that it can g e t d a r k e r and
darker.

Then put y o u r hands and a r m s down at y o u r sides a g a i n . And look

down at y o u r f e e t . Look down at both big toes and then t h i n k a b o u t going
to s l e e p . R e m e m b e r w e did that o n c e b e f o r e and if you o b s e r v e c a r e f u l l y you
n o t i c e that w h e n you think a b o u t going to sleep y o u r eyes do w h a t they do
w h e n you r e a l l y go to s l e e p - - t h e y tend to go up and out t o w a r d s the c o r n e r s .
T h i n k a b o u t the feet and then t h i n k a b o u t going to s l e e p . A l t e r n a t e l y do
that several times and see if y o u can get a sense both of the m o v e m e n t of the
e y e s down towards the f e e t and then the m o v e m e n t of the e y e s up and o u t as
you t h i n k a b o u t going to s l e e p .

Then put y o u r hands a b o v e your head on the f l o o r , a g a i n , and open

y o u r e y e s and inhale and look up and w a v e at y o u r s e l f w i t h y o u r f i n g e r s -
leaving y o u r w r i s t s o n the f l o o r — a n d o b s e r v e w h e r e you c a n see y o u r h a n d s .
T a k e a d e e p inhalation and w h e n you get to the end of it keep looking up
and s e e how far behind you can l o o k .
 -54-

Move y o u r hands o u t to the s i d e s a w a y s and keep them in your v l s T o n .

Bring them as far o u t a s you can go and still see t h e m , and bring t h e m b a c k
t o g e t h e r o v e r h e a d . Now put them down at your s i d e s again and c l o s e y o u r e y e s .

Now look over to the right and
look down t o w a r d s the g r o u n d by your
m i d d l e . Look down to the g r o u n d and
how q u i c k you can m a k e that m o v e m e n t
n i m b l e , and b r e a t h i n g n o r m a l l y .
then back j u s t to the m i d d l e . You can
right e a r , and then back t o w a r d s the
b a c k to the m i d d l e . And try to see
w i t h o u t a n y hurrying. M a k e it j u s t v e r y

Then do the same thing looking l e f t , j u s t looking o v e r to the left and

then b a c k to the m i d d l e . Start s l o w l y , then try to see how q u i c k and n i m b l e
you can m a k e it, a g a i n , w i t h o u t any s e n s e o f h u r r y i n g , f o r c i n g - - e a s y and
n i mb l e .

Then let y o u r e y e s go from s i d e to side a s if y o u a r e w a t c h i n g a ping

pong m a t c h or a t e n n i s m a t c h w h e r e the ball is going b a c k and f o r t h , back
and f o r t h - - f o l l o w i n g the ball w i t h your e y e s . See how fast you can imagine
the ball g o i n g back and f o r t h .

If you o b s e r v e c l o s e l y you will n o t i c e s o m e t h i n g i n t e r e s t i n g — t h a t

you c a n n o t t h i n k a n y f a s t e r than y o u can m o v e your e y e s . You c a n n o t r e a l l y
t h i n k of a m o v e m e n t a n y f a s t e r than y o u r eyes w i l l m o v e . You can talk a b o u t
it h a p p e n i n g f a s t e r but y o u c a n n o t r e a l l y t h i n k it.

Do the same thing looking up and d o w n ; that is, t o w a r d s y o u r feet and

then looking a l o n g a line that p a s s e s t h r o u g h y o u r left hip and right
s h o u l d e r — a d i a g o n a l l i n e , as long as you w a n t to m a k e i t , t h r o u g h the left
hip and the right s h o u l d e r .

And then look along a n o t h e r d i a g o n a l line that g o e s t h r o u g h the right

hip and the left s h o u l d e r . And let y o u r e y e travel up and down t h a t .

And then look up t o w a r d s the c e i l i n g and imagine that you can look
t h r o u g h the c e i l i n g f a r , far into s p a c e . And that y o u can look b e n e a t h y o u
q o t t e f a r , far down into the c e n t e r of the e a r t h .

Now stop a n d , w i t h o u t too g r e a t a p r e s s u r e , s q u e e z e your e y e s c l o s e d

and r e l e a s e t h e m . Do that a n u m b e r of t i m e s - - n o t w i t h y o u r h a n d s , j u s t
w i t h the e y e s t h e m s e l v e s . Keep t h e m c l o s e d , b u t s q u e e z e them and r e l e a s e
them.

Now s t o p . You are going to do it a g a i n b u t , this t i m e , try to s e n s e

or at least i m a g i n e , if you c a n n o t sense i t , that w h e n y o u s q u e e z e , the
e y e s a c t u a l l y r e t r a c t back into the head f u r t h e r and w h e n you r e l e a s e t h e m ,
they n o t o n l y r e l e a s e but they p r o t r u d e o u t in front--they e x t e n d f u r t h e r out
in f r o n t than they n o r m a l l y d o , so that y o u d r a w the e y e s b a c k into the
h e a d . Then you push them f u r t h e r than they n o r m a l l y g o , w i t h the e y e s c l o s e d .

A c o u p l e of t i m e s , do t h a t : inhaling as y o u d r a w the e y e s i n , ex-

h a l i n g as you push the e y e s o u t . And then try it the o t h e r w a y : exhaling
 -55-

as y o u d r a w them in a n d inhaling as you push t h e m o u t . And n o t i c e the

d i f f e r e n c e in the m o v e m e n t of the e y e s .

Do i t , inhaling as you d r a w the e y e s b a c k into the h e a d , e x h a l i n g as you

push them o u t . T h e n j u s t f o r g e t a b o u t the b r e a t h i n g and c o n t i n u e to do
that a f e w m o r e t i m e s .

T h e n , a few t i m e s , look down t o w a r d your feet and up t o w a r d s y o u r

head. Do it s l o w l y . See if y o u n o t i c e the t e n d e n c y to inhale w h e n you
look up and to e x h a l e w h e n you look d o w n .

B r i e f l y rub your f i n g e r s t o g e t h e r , y o u r palms a n d , o n e m o r e t i m e ,

put them o v e r y o u r e y e s , c l o s i n g the e y e s and looking to see how b l a c k
it i s , looking for the b l a c k e s t b l a c k you can g e t . R e m o v e the h a n d s and
n o t i c e how much light c o m e s t h r o u g h the e y e b a l l s n o r m a l l y .

T h e n , o n c e m o r e , put your hands a b o v e your head and look u p . Inhale

and look u p . O b s e r v e the hands w a v i n g and then s l o w l y roll to o n e side
and j u s t g e t up and w a l k a r o u n d .

W e call that Eyes # 1 . T h i s should r e l a x the e y e s , m a k e them m o r e

m o b i l e , and s t r e n g t h e n the m u s c l e s . I w o u l d say if you w a n t e d to do' it
a l o t , it w o u l d p r o b a b l y improve the v i s i o n . M a i n l y it is a good thing to
do to e s t a b l i s h the c o o r d i n a t i o n of m o v e m e n t w i t h b r e a t h i n g and to relax
the m u s c u l a t u r e of the w h o l e face and down into the n e c k .
 -56-

12) EYES #2 *

A s s u m e a c o m f o r t a b l e seated p o s i t i o n , p r e f e r a b l y on the f l o o r or in
a c h a i r . Rub your p a l m s t o g e t h e r a n u m b e r of t i m e s . T h e n p l a c e y o u r palms
over your c l o s e d e y e s in such a m a n n e r as to e x c l u d e l i g h t , so that even if
the e y e s w e r e open it w o u l d be d a r k . You can c h e c k that by o p e n i n g the e y e s .
Close them a g a i n . T h e p a l m s s h o u l d e x c l u d e j u s t as much light as p o s s i b l e
w h i l e n e i t h e r p u t t i n g p r e s s u r e on the e y e b a l l s nor i n t e r f e r i n g w i t h the
breath i n g .

Open your e y e s . It should b e , as n e a r l y as p o s s i b l e , c o m p l e t e l y

b l a c k . W h e n you c l o s e them it is a l s o b l a c k . If you see c o l o r s or lights
w h e n you c l o s e your e y e s , m a k e s u r e you a r e n o t p r e s s i n g o n the e y e b a l l s .
T r y to let the e y e s r e l a x as c o m p l e t e l y a s you c a n . T h i n k a b o u t y o u r field
of v i s i o n w i t h the c l o s e d e y e s a s b e c o m i n g b l a c k e r and b l a c k e r — a s b l a c k
as the b l a c k e s t ink. Just think o f it as g e t t i n g d a r k e r and d a r k e r and
darker.

L e a v e the eyes c l o s e d and rub the palms t o g e t h e r a n u m b e r o f t i m e s .

Rub the palms back and forth v e r y q u i c k l y , so that there is q u i t e a bit
of f r i c t i o n and the palms and hands feel h o t . And then put them o v e r the
e y e s a g a i n so that the e y e s a r e bathed in that h e a t . Let the c l o s e d e y e s
r e l a x . And s l o w l y , the e y e s r e m a i n i n g c l o s e d , r e m o v e the p a l m s . Continue
to think a b o u t b l a c k n e s s , a b o u t r e l e a s i n g the e y e s , so that they a r e
very, very relaxed.

S l o w l y , s l o w l y , open the e y e s . Open them a bit at a t i m e . Keep

increasing the o p e n i n g until they are v e r y w i d e . T h a t d o e s not mean to
b u l g e the e y e s , j u s t o p e n them very w i d e . Open y o u r m o u t h w i d e and yawn
at the same t i m e , and see if the e y e s go w i d e r . C l o s e the m o u t h . Inhale
d e e p l y and see if that helps the e y e s to open w i d e r .

Now look up as far as you can w h e n you inhale and look down as far
as you can w h e n you e x h a l e . Do not m o v e y o u r head as you do t h i s , o n l y
your e y e s . T r y to s e n s e w h e t h e r you tense the back of your n e c k w h e n you
do t h a t . If you a r e a w a r e of t e n s i o n in the n e c k , e s p e c i a l l y at the b a c k ,
try to m i n i m i z e that tension as you c o n t i n u e to m o v e the e y e s .

J u s t look any p l a c e you 1 ike w i t h your e y e s , and o b s e r v e the n e c k as

you i n h a l e . A n d , as you i n h a l e , think o f the n e c k g e t t i n g l o n g e r . Think
of the n e c k relaxing as y o u e x h a l e . Try to look up w h e n y o u inhale w i t h o u t
tensing the n e c k . M a k e sure that the j a w is r e l a x e d , and the m o u t h . Inhale
w h e n you look up and e x h a l e w h e n you look d o w n . Then s t o p .

Blink the e y e s a n u m b e r of t i m e s . T r y doing it s l o w l y . And see how

fast you can b l i n k t h e m , but b r e a t h e n o r m a l l y as you do t h a t .

S q u e e z e the e y e s t i g h t l y shut and open t h e m . Do that t h r e e or four

t i m e s . Close the e y e s as s l o w l y as you can and then o p e n them as s l o w l y

Teaching time: about 45 m i n u t e s

 -57-

as you c a n . C o n t i n u e to do that w h i l e you b r e a t h e n o r m a l l y . Open the e y e s

as w i d e as you u s u a l l y do and c l o s e t h e m as s l o w l y as you c a n - - v e r y s l i g h t
gradations of change.

Keep doing t h a t , and pay a t t e n t i o n to y o u r b r e a t h i n g . N o t i c e if you

inhale as you open and e x h a l e as you c l o s e . See w h a t h a p p e n s if you do
it the o t h e r w a y , if you e x h a l e as y o u s l o w l y o p e n the e y e s and inhale as
you s l o w l y c l o s e t h e m . A n d now d o it the o p p o s i t e w a y , inhaling as you
s l o w l y open the eyes and e x h a l i n g as you c l o s e t h e m . Try not to do it in
l i t t l e j e r k y m o v e m e n t s , but m a k e it smooth and c o n t i n u o u s as you o p e n a n d
c l o s e the e y e s .

Now f o r g e t a b o u t the b r e a t h i n g and c o n t i n u e to do t h a t . B r e a t h e , o f

c o u r s e , but do n o t p a y any a t t e n t i o n to it. T h e n s e e how fast y o u can
blink your e y e s . S e e if it is f a s t e r than it w a s b e f o r e . Stop.

Rub y o u r p a l m s t o g e t h e r a few times a n d , o n c e a g a i n , put t h e m o v e r

y o u r c l o s e d e y e s . T h i n k a b o u t b l a c k n e s s - - t h e visual field g e t t i n g b l a c k e r
a n d b l a c k e r . Try to t h i n k a b o u t a very b l a c k c i r c l e o n a very b l a c k
s q u a r e . A very b l a c k t r i a n g l e on a very b l a c k c i r c l e on a very b l a c k
s q u a r e . E v e r y t h i n g j u s t g e t t i n g b l a c k e r and b l a c k e r and b l a c k e r . Breathe
e a s i l y and think of the e y e s g e t t i n g m o r e and m o r e b l a c k , the m u s c l e s
r e l e a s i n g and the e y e s r e l a x i n g — r e l a x i n g m o r e and m o r e , g e t t i n g b l a c k e r
and blacker.

R e m o v e the hands and v e r y s l o w l y o p e n the e y e s . Sit c o m f o r t a b l y .

T a k e the m i d d l e f i n g e r s of y o u r two hands and put them t o g e t h e r in f r o n t
of y o u , p o i n t i n g at o n e a n o t h e r . Do it so t h a t , as w h e n you w e r e a c h i l d ,
you see s o m e t h i n g that looks like a little s a u s a g e , an o p t i c a l i l l u s i o n ,
there in front of y o u . If you do not see it at f i r s t , e x p e r i m e n t w i t h the
f i n g e r s at d i f f e r e n t lengths a w a y from y o u r e y e s . T h e tips o f the m i d d l e
f i n g e r s touch and then s e p a r a t e so that the s a u s a g e f l o a t s in the a i r .

Now look down at the f l o o r w i t h the f i n g e r s in front of y o u . Sepa-

rate them a n d , at the same t i m e , m o v e them away from y o u . A n d , as you do
t h a t , o b s e r v e that the s a u s a g e not o n l y g e t s s m a l l e r and r o u n d e r but that
it m o v e s down t o w a r d s the f l o o r . T h o s e of y o u s i t t i n g on the f l o o r should
have no d i f f i c u l t y in letting the s a u s a g e m o v e away f r o m you like a 1 i t t l e ,
r o u n d , reddish ball until it t o u c h e s the f l o o r and d i s a p p e a r s .

Now bring the f i n g e r s c l o s e r t o g e t h e r in o r d e r to g e t the s a u s a g e

b a c k . Try to m o v e the ball until it a l m o s t t o u c h e s the f l o o r but d o e s
n o t d i s a p p e a r . T h e n , if you bring the f i n g e r s back t o g e t h e r , it will
m o v e t o w a r d s you a g a i n . In f a c t , you can m a k e that little thing b o u n c e
off the f l o o r if y o u m o v e y o u r f i n g e r s w i t h s u f f i c i e n t p r e c i s i o n . The
s a u s a g e b e c o m e s a b a l l , j u s t barely t o u c h e s the f l o o r , and b o u n c e s back up
to b e c o m e a s a u s a g e a g a i n , d e p e n d i n g on w h a t you d o w i t h y o u r f i n g e r s .
Then rest y o u r eyes a m o m e n t . B l i n k a few t i m e s . If you need t o , s h i f t
your p o s i t i o n o n the f l o o r to m a k e y o u r s e l f m o r e c o m f o r t a b l e .

Put the f i n g e r s in f r o n t of you a g a i n , so that you see the sausage.

 -58-

Now turn your h e a d s l o w l y to the right until it d i s a p p e a r s . See at w h a t

point it d i s a p p e a r s . Turn f o r w a r d and m a k e the s a u s a g e a g a i n . Turn your
head left and see at w h a t p o i n t the s a u s a g e d i s a p p e a r s . You can have y o u r
f i n g e r s t o u c h i n g or s e p a r a t e d , so that the s a u s a g e f l o a t s in the m i d d l e .
And at w h a t p o i n t d o e s the s a u s a g e d i s a p p e a r ? W h e n you turn r i g h t , it
d i s a p p e a r s w h e n the right e y e no longer sees it. A n d , of c o u r s e , w h e n
you turn l e f t , it d i s a p p e a r s w h e n the left e y e no longer sees i t . You do
not have to turn the head to m a k e it d i s a p p e a i — a l l you have to do is c l o s e
o n e e y e and it is g o n e . S o , it takes two e y e s to m a k e a s a u s a g e a s , of
course, most people know.

Try b o u n c i n g the l i t t l e ball off the f l o o r a few m o r e t i m e s . M a k e it

behave like a yoyo. If you are s i t t i n g in a c h a i r and bend over to do
it, it will be even m o r e i n t e r e s t i n g than if you a r e s i t t i n g on the f l o o r ,
b e c a u s e the y o y o w i l l have f u r t h e r to t r a v e l . Now s t o p .

Put your hands down and rub your palms t o g e t h e r . Close your e y e s a n d ,
o n c e a g a i n , put your palms over them and t h i n k a b o u t b l a c k n e s s . Relax,
b r e a t h e e a s i l y , and think a b o u t b l a c k n e s s - - g e t t i n g b l a c k e r and b l a c k e r .

T a k e the p a l m s a w a y . W i t h the e y e s c l o s e d , look from left to right

as if you w e r e w a t c h i n g a p i n g - p o n g m a t c h . Look still f u r t h e r , as if you
w e r e w a t c h i n g a t e n n i s m a t c h . L o o k as far to the left and as far to the
right as you can w i t h o u t s t r a i n i n g . Keep the e y e s c l o s e d . Now bring the
eyes b a c k to the m i d d l e and see w h a t is the s m a l l e s t left to right m o v e m e n t
you c a n m a k e - - l i k e w a t c h i n g a very m i n i a t u r e p i n g - p o n g m a t c h .

B r e a t h e n o r m a l l y and try m a k i n g the s m a l l e s t up and down m o v e m e n t

that you can m a k e . Look up t o w a r d s y o u r f o r e h e a d , t o w a r d s the t o p of the
h e a d . And look down in the d i r e c t i o n of your c h i n , c h e s t , f l o o r , w h a t e v e r
is down from y o u . Try to look up and d o w n , m a k i n g the s m a l l e s t m o v e m e n t
you can w h i l e still being c o n s c i o u s of some m o v e m e n t .

Now s l o w l y begin to e x t e n d the m o v e m e n t a l i t t l e m o r e and a little

m o r e until it g r a d u a l l y b e c o m e s a s much of a m o v e m e n t up and down a s you
can m a k e . See if you inhale w h e n you look up and e x h a l e w h e n y o u look
down.

Open your e y e s and b l i n k a few t i m e s . Put y o u r two index f i n g e r s in

front of your e y e s . How many f i n g e r s do you see as you hold them parallel
to each o t h e r ? M o v e them until y o u see t h r e e f i n g e r s , o r four f i n g e r s , as
the c a s e may b e . Some p e o p l e will see o n e f i n g e r d o u b l e d , the o t h e r o n l y
o n c e . Try doing it w i t h your m i d d l e f i n g e r s and n o t e how many f i n g e r s you
s e e - - t h r e e or four?

And do it w i t h the two index f i n g e r s a g a i n . Cross o n e o f them o v e r

the o t h e r so that it is in front of it and they a l m o s t t o u c h . Now how many
f i n g e r s do y o u see? O n e finger is longer than the o t h e r by how m u c h ?

Put the index f i n g e r s in such a w a y that they a l m o s t touch at the

tips. Then hold the two parallel to the g r o u n d and let o n e c i r c l e a r o u n d
 -59-

the o t h e r . T h e n r e v e r s e it. L e t the left index f i n g e r c i r c l e a r o u n d the

r i g h t , and let the right o n e c i r c l e a r o u n d the l e f t . Let them both m o v e ,
c i r c l i n g a b o u t each o t h e r .

Now let them j u s t stay p a r a l l e l in front of y o u . Bring t h e m c l o s e

and take them to a d i s t a n c e . A n d put o n e of t h e m a c r o s s the o t h e r . How
m a n y f i n g e r s do you see if the left is a c r o s s the right? How m a n y if the
right is a c r o s s the left? Do you see t h r e e now o r do you see f o u r , as y o u
c o n t i n u e to look? You m a y see t h r e e o n e m i n u t e and four the n e x t . Some
p 1e o p l e will see it m a k i n g a thing so that you c o u l d play t i c - t a c - t o e . Mark
X S and O's in it.

Still w a t c h i n g t h a t , turn y o u r head to the right and o b s e r v e w h a t

h a p p e n s , w h a t c h a n g e s take p l a c e . Go b a c k to the m i d d l e . Continue
w a t c h i n g the two c r o s s e d f i n g e r s and turn y o u r head b a c k to the r i g h t ,
and back to the m i d d l e . T u r n it s l o w l y to the r i g h t , w a t c h i n g the f i n g e r s
for as long as you c a n . T h a t m e a n s that the m o r e the head g o e s to the
right the m o r e the e y e s w i l l g o to the l e f t . Bring the head b a c k to the
middle.

L e a v e the f i n g e r s there and turn s l o w l y l e f t , w h i l e the e y e s c o n t i n u e

to look at the f i n g e r s . T h i s m e a n s t h a t , as the h e a d goes l e f t , the e y e s
go r i g h t . N o w , w i t h the e y e s in the m i d d l e , look a t the f i n g e r s a g a i n and
n o t e how m a n y y o u s e e , w h e t h e r it is t h r e e of f o u r , w h e t h e r o n e is s h o r t e r
than the o t h e r . C l o s e the right e y e a n d s e e w h a t h a p p e n s . C l o s e y o u r
left e y e and see w h a t h a p p e n s . Open them a g a i n .

Put the hands down and rest a b i t . Rub y o u r palms t o g e t h e r , c l o s e

your e y e s , put the palms o v e r them and think b l a c k . T h i n k a b o u t s l e e p i n g
and think b l a c k - - d e e p l y , d e e p l y , r e l a x i n g the e y e s . Let t h e m relax as
m u c h as p o s s i b l e and' think b l a c k . T h i n k a b o u t d r e a m i n g . S e e if that has
a n y e f f e c t on w h a t you s e e . And think a b o u t the d r e a m e n d i n g , and s l e e p
g e t t i n g d e e p e r and d e e p e r .

T a k e the p a l m s a w a y and s l o w l y o p e n the e y e s . R a p i d l y b l i n k them a

few t i m e s . See that you b r e a t h e n o r m a l l y , and do n o t c o n t o r t y o u r face as
you b l i n k .

Now inhale and look as far up as you can w i t h o u t s t r a i n i n g . Exhale

and look a s far down a s you c a n . Inhale and look up as far a s you c a n . See
if you can look up and inhale w i t h o u t t e n s i n g the b a c k of the n e c k . And
be sure you do n o t tense the m u s c l e s in the f r o n t of the n e c k e i t h e r — t h e
w h o l e face n i c e and relaxed as you look up and d o w n . C o n t i n u e looking up and
d o w n . Lie down and rest for a m o m e n t . Let y o u r e y e s relax c o m p l e t e l y . And
get up.

If you have an e y e c h a r t , you m i g h t c o n s u l t it. See w h e t h e r t h e r e is

a n y c h a n g e , but m a k e s u r e y o u h a v e s i m i l a r lighting each time you look at
the c h a r t . Do a little m o r e of the p a l m i n g if you feel like it. And y o u
m i g h t try to r e m e m b e r to do that several t i m e s a day for a few m o m e n t s . It
is a good thing to d o . S i m i l a r l y , y o u m i g h t try b a t h i n g the c l o s e d e y e s
 -60-

w i t h s u n l i g h t for a few m i n u t e s e a c h d a y , m o v i n g the head from side to

s i d e , letting the sun go o v e r the e y e s . You could even do this w i t h a
b r i g h t e l e c t r i c l i g h t , w i t h the e y e s c l o s e d , of c o u r s e .
 -61-

13) IMPROVING EYE M O V E M E N T AND V I S I O N : #3 *

To begin w i t h , w a l k a r o u n d and o b s e r v e w h e r e y o u l o o k , including

w h e t h e r you tend to look m o r e down or up or f o r w a r d at e y e l e v e l . A r e you
e q u a l l y a w a r e of the e n v i r o n m e n t on both sides of y o u ? And if you are m o r e
a w a r e of w h a t is h a p p e n i n g on your left side or your right s i d e , d o e s
this mean that your head w a s turned to that s i d e , or that y o u r e y e s w e r e
turned m o r e to that s i d e , or the head and e y e s both? A g a i n , if this w a s or
is the c a s e , w e r e you c o n s c i o u s of such t u r n i n g or did it seem to you that
your head and e y e s w e r e to the f r o n t ? It is u n l i k e l y that both w e r e facing
to the front if you see s i g n i f i c a n t l y m o r e of the s p a c e on o n e side of you
than you do of the s p a c e on the o t h e r s i d e .

S i m i l a r l y , if your e y e s do not s e e m to be a t e y e level so t h a t you

see m o r e below or a b o v e that l e v e l , w h a t does it m e a n ? Is the head bent
down or thrown b a c k , or is it o n l y the e y e s that look down or up w i t h i n
the head? See if you can m o v e n o r m a l l y and c o n t i n u e to pay a t t e n t i o n to
the level of your l o o k i n g . And then sit down on the f l o o r .

A g a i n , for a m o m e n t , n o t i c e w h e t h e r you a r e looking m o r e down or up

and m o r e to the right or to the l e f t . Having n o t e d t h e s e t h i n g s , again
pay a t t e n t i o n to the p o s i t i o n i n g of the head and the e y e s , and see if you
w e r e a w a r e of them a l r e a d y ,

Rub the palms of your h a n d s t o g e t h e r v i g o r o u s l y q u i t e a n u m b e r of t i m e s .

Then p l a c e your palms o v e r your open e y e s in such a m a n n e r as to e x c l u d e
all l i g h t . Do it w i t h o u t p r e s s i n g on the s i d e s of your n o s e e n o u g h to
inhibit y o u r b r e a t h i n g . Look into the d a r k n e s s and o b s e r v e w h e t h e r it is
c o m p l e t e l y b l a c k or w h e t h e r y o u see c o l o r s a n d , p e r h a p s , f o r m s . N o t e if
the forms a r e of o b j e c t s or w h e t h e r p e r h a p s they a r e m o r e like w h a t H e i n r i c h
Kluver has c a l l e d the " f o r m c o n s t a n t s of h a l l u c i n a t i o n s " - - t h a t i s , r e m i n i s -
c e n t of l a t t i c e w o r k , f i l i g r e e , w h i r l p o o l s and c e r t a i n o t h e r b a s i c forms
out of w h i c h some b e l i e v e our p e r c e p t i o n s of all the o t h e r forms a r e b u i l t .
In any c a s e , j u s t c o n t i n u e to l o o k , m a k i n g sure that you do not c l o s e y o u r
e y e s w i t h o u t k n o w i n g i t , so that w h a t you look into i s , at least to some
e x t e n t , o u t e r , not inner, space.

Then r e m o v e y o u r h a n d s from your e y e s a n d , on the wall that is o p p o s i t e

you or on any o t h e r s u r f a c e at a b o u t e y e l e v e l , imagine a c i r c u l a r o b j e c t
like a c l o c k . M a k e it a r e a s o n a b l y large c l o c k . A n d see if y o u can
c i r c l e a r o u n d its e d g e s w i t h y o u r e y e s . See if the c i r c l i n g is p e r f e c t
a n d , if n o t , w h a t the i m p e r f e c t i o n s in the e y e m o v e m e n t s a r e . A l s o m a k e
sure that you do n o t hold your b r e a t h , m o v e your m o u t h u n n e c e s s a r i l y , t i g h t e n
your facial m u s c l e s or o t h e r w i s e i n t r o d u c e s u p e r f l u o u s a c t i o n s into the
c i r c l i n g . W h i l e such a c t i o n s may have been m a d e in an e f f o r t , c o n s c i o u s
or o t h e r w i s e , to i m p r o v e the m o v e m e n t , they a c t u a l l y tend to o b s t r u c t i t , at
least in the long r u n .

Now look c o u n t e r c l o c k w i s e a r o u n d the rim of the c l o c k . For a w h i l e ,

i n c r e a s e the size of the c i r c l e , but see that it is still m a d e a g a i n s t a

* Teaching time: a b o u t 30 m i n u t e s
 -62-

flat s u r f a c e as if you w e r e c i r c l i n g a r o u n d a very m u c h larger c l o c k . In

o t h e r w o r d s , do not a l l o w the focus of the c i r c l i n g to c h a n g e so that it
c o m e s o f f the wall and slices t h r o u g h the s p a c e of the r o o m . C o n t i n u e to
hold the m o v e m e n t a g a i n s t the w a l l , but now it m u s t be an imaginary w a l l
as you p r o j e c t the image of a c l o c k much larger than the r o o m . And m a k e the
largest c o u n t e r c l o c k w i s e c i r c l e s y o u can m a k e . T h i s should mean t h a t , if
y o u r e y e m u s c l e s are r e l a t i v e l y f r e e , you w i l l look as if far up into
the s k y , far down into the e a r t h , and so o n . T h i n k of y o u r s e l f as s i t t i n g
down on the rim of a g r e a t c a n y o n w i t h the c l o c k s u s p e n d e d s o m e w h e r e
in front of y o u . And now c i r c l e it w i t h a c l o c k w i s e m o v e m e n t . Instead
of looking a r o u n d the r i m , h o w e v e r , now try to m a k e very c e r t a i n that you
look a r o u n d the dial of the c l o c k , y o u r v i s i o n p a s s i n g o v e r the n u m b e r s ,
m o v i n g from o n e t h r o u g h t w e l v e , and c o n t i n u i n g to c i r c l e . T h e n r e v e r s e
the m o v e m e n t , looking from e l e v e n t h r o u g h t w e l v e . A n d c o n t i n u e p a s s i n g
t h r o u g h the n u m b e r s c o u n t e r c l o c k w i s e .

Lie on y o u r b a c k and v i g o r o u s l y rub the p a l m s of y o u r hands t o g e t h e r .

Lying on your back w i t h y o u r body o t h e r w i s e at r e s t , put y o u r palms o v e r
your eyes so as to b l o c k o u t all l i g h t . Peer into the d a r k n e s s . Try
to feel if t h e r e is any s e n s i n g o t h e r than visual of the hands by the e y e s .
Or if, p e r h a p s , you feel w i t h y o u r hands any s e n s a t i o n of s o m e t h i n g c o m i n g
from the e y e s . C o n t i n u e to look into the d a r k n e s s for a w h i l e , j u s t r e m a i n i n g
c o m p l e t e l y p a s s i v e and e n d e a v o r i n g to s u p p r e s s all verbal t h o u g h t . This,
as you may have l e a r n e d , is m u c h e a s i e r to do if you can relax the m u s c l e s
of the t o n g u e and the t h r o a t and o t h e r s involved in s p e e c h , including
subvocalization. J u s t look into the d a r k n e s s or e l s e o b s e r v e as a s p e c t a -
tor w h a t e v e r images may a p p e a r b e f o r e y o u .

C l o s e y o u r e y e s and look o v e r t o w a r d s y o u r left e a r . And then look

up into your head as if you could look a r o u n d the inside of y o u r s k u l l . Let
y o u r e y e s m o v e so that it seems that they travel up from the left e a r , along
the inside of the skull to its top and then o v e r and down to the right
e a r . T h e n look up and o v e r to the left e a r , and c o n t i n u e to look from the
left ear to the right but w i t h o u t going b e l o w the ear l e v e l , and p a s s i n g
a l o n g the inside and the top of the s k u l l . M a k e it a slow and v e r y smooth
m o v e m e n t j u s t as p e r f e c t as p o s s i b l e . And as you do it m a k e sure that your
b r e a t h i n g is a l s o s m o o t h , and that you do n o t t i g h t e n the m u s c l e s of y o u r
n e c k or o t h e r w i s e a l t e r the c o n d i t i o n of y o u r body in w a y s not r e q u i r e d .
See if you n o t e any t e n d e n c y to m o v e y o u r h e a d , and if it is lying on its
back and not tilted to o n e side or the o t h e r . W i t h o u t o p e n i n g y o u r e y e s or
i n t e r r u p t i n g the m o v e m e n t of the e y e s , p o s i t i o n your head so that it feels
p e r f e c t l y c e n t e r e d if is is not so a l r e a d y .

T h e n , a few times w i t h eyes c l o s e d , j u s t look from left to right as

if from e a r to e a r , m a k i n g a s t r a i g h t line t h r o u g h the e x a c t m i d p o i n t of
that line and stop the e y e m o v e m e n t t h e r e . J u s t c o n t i n u e to look at the
m i d p o i n t w h i l e n o t i n g that you do not t e n s e y o u r n e c k or o t h e r m u s c l e s or
d i s r u p t your b r e a t h i n g . T h e n open y o u r eyes and n o t e w h e r e o n the c e i l i n g
you a r e l o o k i n g .

Slowly roll to o n e side and g e t u p . N o t e the p o s i t i o n of y o u r head

 -63-

and e y e s . And see if it is the same as at the s t a r t of the e x e r c i s e . Try

to n o t e w h e t h e r y o u look m o r e to the left or the r i g h t , or w h e t h e r it seems
to you that y o u r a w a r e n e s s e x t e n d s a b o u t e q u a l l y from both sides of your
b o d y . N o t e w h e t h e r y o u r total vision of the s p a c e a r o u n d y o u — u p and d o w n ,
left and r i g h t - - n o w seems to be s o m e w h a t l a r g e r , m o r e c o m p l e t e , and s o m e h o w
m o r e of a u n i f i e d w h o l e . Then j u s t w a l k a r o u n d and o b s e r v e a n y o t h e r
c h a n g e s in y o u r w a y of seeing or e x p e r i e n c i n g of w h i c h you m i g h t b e c o m e
aware.
 -64-

14) I N T E G R A T I N G BODY IMAGE *

Be seated in y o u r c h a i r . P l a c e y o u r feet flat on the floor and p l a c e

your h a n d s on your l e g s . Let the m i d d l e f i n g e r rest on the k n e e . Sit
far e n o u g h f o r w a r d in the c h a i r so that it is e a s y to do t h a t . T r y to keep
your back s t r a i g h t t h r o u g h o u t .

S l i d e your hands down y o u r l e g s , h o w e v e r far they w i l l g o , and then

back up a g a i n . Do n o t b e n d from the m i d d l e . Keep the m o v e m e n t in the
s h o u l d e r s . T r y doing it w i t h your a r m s s t r a i g h t so t h a t all the m o v e m e n t is
in the s h o u l d e r s . See if it s e e m s to y o u t h a t the m o v e m e n t is s y m m e t r i c a l
on the two s i d e s , that o n e hand g o e s a s far down a s the o t h e r . Remember,
do not bend from your m i d d l e . You a r e o n l y i n t e r e s t e d in your s h o u l d e r s .
Now s t o p .

W i t h your e y e s c l o s e d , e x t e n d your a r m s in front of you at s h o u l d e r

h e i g h t . See if it f e e l s to you as if the two a r m s are raised e q u a l l y h i g h .
Open your e y e s and see if it is s o . T h e n let the a r m s d o w n .

Several times j u s t raise y o u r a r m s o v e r your h e a d . See w h a t that

feels l i k e . Does it feel the same in each s h o u l d e r , or is it d i f f e r e n t
in o n e ? Is o n e b e t t e r ? Then stop.

Now put your left hand n e a r your u p p e r b o d y . T h e n take the left

s h o u l d e r b a c k as far as you c a n take i t , a n d bring it f o r w a r d . C o n t i n u e to
do that.

Put your hand s o m e w h e r e a r o u n d your hip j o i n t and do i t . Continue

taking the left s h o u l d e r b a c k h o w e v e r far it w i l l g o . S e e if letting the
r i g h t s h o u l d e r c o m e f o r w a r d a l i t t l e a l l o w s the left s h o u l d e r to go f u r t h e r
back. Focus your a w a r e n e s s o n the left s h o u l d e r and its m o v e m e n t .

Now put the b a c k of your left hand s o m e w h e r e in the m i d d l e of your

lower back and c o n t i n u e to do i t . Be sure you a r e s i t t i n g far e n o u g h for-
w a r d in your c h a i r so that you a r e n o t i n h i b i t e d in the m o v e m e n t by the
c h a i r b a c k . Try looking to the right as y o u do i t . T u r n y o u r head r i g h t .
Then p l a c e the head in the m i d d l e . Then do it looking l e f t . Then stop
and rest a m i n u t e w i t h your hands on y o u r l e g s .

C l o s e y o u r e y e s and s e n s e the two s h o u l d e r s . Sit w i t h your b a c k

f a i r l y s t r a i g h t but n o t r i g i d . Let your hands hang at your s i d e s . See
if it feels to you that the t w o h a n d s hang e q u a l l y . Is o n e s h o u l d e r lower
than the o t h e r o n e , or o n e h i g h e r ?

Then see if you can let the left s h o u l d e r j u s t d r o p . It d o e s not

mean leaning w a y o v e r to o n e s i d e . See if you can loosen the s h o u l d e r j o i n t
so that the left hand g o e s d o w n , a n d keep lowering it a n d b r i n g i n g it up
again. If it goes really l o w , you j u s t feel that the rib c a g e c o l l a p s e s
s o m e w h a t on the left s i d e , and that it l e n g t h e n s on the right s i d e . T h e
right s h o u l d e r g o e s u p . T h e s e a r e m o v e m e n t s that o c c u r o n l y as r e s p o n s e s

* Teaching time: a b o u t 60 m i n u t e s
 -65-

to w h a t you do w i t h your left s h o u l d e r and a r m . Keep raising and lowering

the left hand and a r m . D o not j u s t g o to the s i d e w i t h y o u r w h o l e b o d y .
If you w a n t t o , j u s t lean to o n e side and y o u can e a s i l y touch the floor on
the l e f t . T h a t is n o t a s h o u l d e r m o v e m e n t . W h a t you w a n t is as p u r e l y a
s h o u l d e r m o v e m e n t as you can g e t . T h a t will c a r r y s o m e of the o t h e r p a r t s
a l o n g w i t h it, but it is still a s h o u l d e r m o v e m e n t . Stop a n d let the h a n d s
rest on t h e l e g s . T h e hands a r e on top of the legs so that the m i d d l e
f i n g e r is in the m i d d l e of the knee if you e x t e n d it down that f a r .

Then e x t e n d the left a r m out in front of y o u . Reach out forward as

far as you c a n g o . Stop t h e r e . Then try to r e l e a s e the s h o u l d e r so you
can go f u r t h e r s t i l l . If you r e l e a s e the s h o u l d e r , you should be a b l e
to reach o u t q u i t e a bit f u r t h e r w i t h o u t t w i s t i n g the body to o n e s i d e . T h e
m o v e m e n t a l m o s t n e v e r uses the full p o t e n t i a l of the s h o u l d e r s . Once
you have c o m e to the end of the m o v e m e n t , see if you can j u s t c o n t i n u e
to let the hand go f o r w a r d . Y o u can o n l y do that by letting go in the
s h o u l d e r j o i n t . Let the hand be loose and it w i l l n o t be such a s t r a i n .

Then take the arm as far b a c k and then a s far f o r w a r d as it will g o .

Extend it s t r a i g h t o u t in f r o n t of y o u . Reach o u t as far as you can go
and take it as far back as y o u can go w i t h o u t a l t e r i n g the p o s i t i o n of the
upper b o d y - - t h a t i s , w i t h o u t leaning f o r w a r d and leaning b a c k . T h e n put
it down and rest a g a i n .

N o w put y o u r left hand b e h i n d y o u r head and take the arm and the
s h o u l d e r b a c k . T h e n bring t h e m f o r w a r d .

T h e n put y o u r p a l m on y o u r c h e s t and do it. Put it on the left side

of y o u r c h e s t . T a k e the e l b o w as far b a c k as you c a n .

Then reach b e h i n d you w i t h your left a r m . S l i d e it a l o n g your b a c k and

s e e if y o u can reach a r o u n d y o u r s e l f . See how far o v e r you can reach w i t h
your f i n g e r s . Come a r o u n d o n the o t h e r s i d e . C o n t i n u e to do t h a t for
awh ile.

T h e n , w h e n you c o m e b a c k to the o u t s i d e of the left side of your b o d y ,

c o m e a r o u n d to the front w i t h the p a l m of the h a n d . Go a r o u n d as far as you
can.

T h e n , w i t h o n e c o n t i n u o u s m o t i o n , reach a r o u n d b e h i n d y o u . W h e n you
reach b e h i n d , the b a c k of your hand is a g a i n s t y o u r b o d y . W h e n you reach
in f r o n t , the p a l m is a g a i n s t it. You can a l w a y s stop and imagine doing
it. You a r e i n t e r e s t e d in w h a t is h a p p e n i n g in the s h o u l d e r . Do it in
the v i c i n i t y of the a r m p i t s , and then in the m i d d l e in b e t w e e n t h a t . Every
p o s i t i o n d o e s s o m e t h i n g d i f f e r e n t w i t h the s h o u l d e r . Every inch that y o u
c h a n g e the h e i g h t of the h a n d , the s h o u l d e r is o r g a n i z e d d i f f e r e n t l y . You
use it in w a y s that in m a n y c a s e s you n e v e r o r d i n a r i l y use it. Now o n c e
again rest w i t h the p a l m s down on the l e g s .

Now let the a r m s hang at the s i d e s a g a i n . Let the left hand sink to-
w a r d s the f l o o r , h o w e v e r c l o s e it w i l l g o . You can a l l o w the rib c a g e to
 -66-

bend on the left side as the left s h o u l d e r g o e s d o w n . Do n o t j u s t lean

over. Bring the s h o u l d e r up as high as y o u c a n , and then take it as low
as you c a n . Now s t o p .

Close your e y e s and s e n s e your b o d y . C o m p a r e the two hands and the

a r m s . See if it seems to you that the left o n e is s u b s t a n t i a l l y longer than
the r i g h t . Do it w i t h your e y e s c l o s e d . Then open your e y e s and put your
hands o u t in front o f y o u , side by s i d e . See if they are now s y m m e t r i c a l or
w h e t h e r the left o n e is l o n g e r . Put them down a g a i n .

Now sit forward a little on y o u r c h a i r and e x t e n d your right leg. Just

take it forward a n d b a c k w a r d . Keep it s t r a i g h t . S l i d e the foot o u t away
from y o u . The m o v e m e n t is all in the hip j o i n t . See h o w far the foot w i l l
slide a l o n g the f l o o r . You r e a l l y have to c o m e f a i r l y far f o r w a r d on the
c h a i r to give y o u r s e l f the f r e e d o m in the hip j o i n t . Push the leg a w a y
from you and pull it back toward you w i t h o u t b e n d i n g the k n e e . Extend the
foot so that it is as c l o s e to the floor as it c o m e s w i t h the leg e x t e n d e d .
C o n t i n u e to m o v e the foot a w a y from you and back toward y o u . T h e m o v e m e n t
is in the hip j o i n t . A l s o try it w i t h the a n k l e flexed or e x t e n d e d or
n e i t h e r . Then stop and rest a m i n u t e .

T r y doing the same m o v e m e n t in the r i g h t hip j o i n t w i t h the foot on

the f l o o r , r e s t i n g f l a t . T h e sole of the foot is on the f l o o r . T h i s time
the knee will g o away from y o u and then c o m e back t o w a r d s you instead of
the w h o l e l e g . Be sure the m o v e m e n t is in the right hip j o i n t .

T h e n , as you m o v e the right hip j o i n t , try m o v i n g the left s h o u l d e r

j o i n t in the same d i r e c t i o n . Do s o m e m o v e m e n t s f o r w a r d a n d back w i t h the
s h o u l d e r . Then do some m o v e m e n t s f o r w a r d and back w i t h the h i p . Then
let them go t o g e t h e r . Try it w i t h the leg e x t e n d e d .

Then go b a c k and forth w i t h j u s t the l e g . Then try doing the same thing
w i t h the left arm e x t e n d e d . T h e hand and the foot go forward and b a c k to-
gether. Keep the e l b o w and the knee s t r a i g h t . T h a t should be a good bit
e a s i e r than the o t h e r o n e .

T h e n w h e n , in f a c t , you find that e a s y , bend the leg a g a i n . Take

the leg forward and b a c k from the hip j o i n t . T a k e the s h o u l d e r forward
and b a c k . Then let them go forward and back t o g e t h e r . T h e left s h o u l d e r
and the right hip j o i n t go forward and b a c k w a r d s i m u l t a n e o u s l y . It should
be a good bit e a s i e r than it w a s .

If you still h a v e t r o u b l e , do it w i t h the arm and leg e x t e n d e d until it

is c l e a r . S t a r t w i t h o n e m o v e m e n t ; then let the o t h e r o n e join i n . W h e n
it is e a s y to do it w i t h the a r m and leg e x t e n d e d , then do it w i t h the
e l b o w and the knee b e n t . O p p o s e the s h o u l d e r m o v e m e n t to the hip m o v e m e n t .
You wi11 a c t u a l l y find that that is e a s i e r than to go w i t h it. It is j u s t
the o p p o s i t e o f w h a t you d o w h e n w a l k i n g . T h e s h o u l d e r a n d the hip j o i n t
o n the o p p o s i t e sides o f the body a r e a c c u s t o m e d to m o v i n g t o g e t h e r if
the body is w e l l c o o r d i n a t e d . W h e n the right foot goes f o r w a r d , the left
h a n d g o e s forward and so o n . Y e t , w h e n you are s i t t i n g , it is e a s i e r to
 -67-

oppose them. Now let t h e m g o t o g e t h e r a g a i n . Then stop.

C l o s e your e y e s . O b s e r v e w h e t h e r n o w s o m e t h i n g has h a p p e n e d in the

body image so that it is c l e a r e r on o n e side than the o t h e r (as it o r d i n -
a r i l y is w h e n w e do this w o r k . ) W e o f t e n w o r k on o n e side and that o n e
side will be c l e a r e r than the o t h e r . N o w see if it is c l e a r e r on the lower
body on the right side and the upper body on the left s i d e . T h a t is prob-
a b l y s o m e t h i n g w h i c h you n e v e r in y o u r life e x p e r i e n c e d b e f o r e . T h e n s t o p .

Get up a m i n u t e and w a l k a r o u n d . Put the c h a i r s o u t of the w a y a

b i t . Pay a t t e n t i o n to the w a y that the right leg and the left a r m , the
right foot and the left hand g o . C o m p a r e that to the w a y that the left foot
and the right h a n d , the left leg and the right arm g o . See if it feels
that the s t r i d e is longer on the right s i d e , and the left arm is m a k i n g
m o r e e x t e n s i v e m o v e m e n t s . Then c o m e back and sit d o w n .

C l o s e your e y e s and s e n s e o n c e a g a i n . N o w e x t e n d the left leg and

the r i g h t a r m . R a i s e and lower them t o g e t h e r , j u s t a l i t t l e . Put them
both down and rest t h e m .

T h e n , using the hip j o i n t and the s h o u l d e r j o i n t , s l i d e them forward

and bring them b a c k . See if that is n o t m u c h , much e a s i e r to do than
w h e n y o u first tried to do it w i t h the o t h e r t w o .

L e a v e your arm d o w n , the hand on the l e g , as you do it. J u s t take

the s h o u l d e r and the hip f o r w a r d and back t o g e t h e r , the left hip and the
right s h o u l d e r . T r y d o i n g it v e r y q u i c k l y . S e e if it is a l m o s t c h i l d -
ishly s i m p l e . T h e r e is n o t h i n g to it at a l l . R e m e m b e r , w h e n you tried
doing it on the o t h e r s i d e it w a s v e r y c l u m s y and a w k w a r d and d i f f i c u l t .
T h e brain had a lot of t r o u b l e w i t h it.

Now m o v e the left hip b a c k and f o r t h . T h e f e e t a r e s t a n d i n g on the

f l o o r . Then let the s h o u l d e r go f o r w a r d and b a c k , the right s h o u l d e r w i t h
the left h i p . See if t h a t is all much e a s i e r to d o .

If a n y o n e still has any t r o u b l e , s t a r t w i t h o n e . Get used to m o v i n g

the left hip j o i n t back and f o r t h , and do a few w i t h the s h o u l d e r . Then
do them t o g e t h e r . R e m e m b e r that y o u m u s t sit f a i r l y far forward in the
c h a i r in o r d e r to m o v e f r e e l y . T r y to do that very q u i c k l y — a l i g h t , e a s y
movement. Then stop.

Put the right hand behind y o u . T a k e it a r o u n d in the back and then a-

round in the f r o n t . Then let it rest in the small o f y o u r back a n d take
the right s h o u l d e r b a c k . T h e left o n e can c o m e f o r w a r d a l i t t l e .

Now i n t e r l a c e your f i n g e r s behind y o u r b a c k . Then take first o n e

s h o u l d e r back and then the o t h e r . Then put the i n t e r l a c e d f i n g e r s behind
your head and take the s h o u l d e r s as far back as they w i l l g o .

T a k e the h a n d s as far a w a y from y o u r h e a d , as far b e h i n d y o u r h e a d ,

as they will g o . Reach o u t behind you w i t h the i n t e r l a c e d f i n g e r s . Do
 -68-

not s t r a i n . T h e h a n d s are b e h i n d the h e a d . The movement is b a c k , n o t

up and d o w n .

Then let the f i n g e r s rest on the b a c k of the h e a d . Flap the shoulders

l i k e w i n g s . T a k e them b a c k . Stop and rest a m i n u t e .

C l o s e your e y e s and see how the body image has c h a n g e d from w h e n you
scanned it l a s t . See if n o w the left leg is c l e a r e r than the right o n e .
W h a t a b o u t the s h o u l d e r s ? Is o n e c l e a r e r or a r e they s y m m e t r i c a l ?

T h e n bend your left e l b o w and e x t e n d y o u r right l e g . Flex and e x t e n d

the right foot and the left e l b o w s i m u l t a n e o u s l y a few t i m e s . Do it q u i c k l y .
Then do it w i t h both a r m s . Do it w i t h the right e l b o w and the left w r i s t
a few t i m e s , and then w i t h the left e l b o w and the right w r i s t a few t i m e s .
Do a n u m b e r of m o v e m e n t s w i t h the left leg and the right a r m , and then w i t h
the left a r m and the right l e g . Then stop a g a i n .

N o t i c e how the body image has c h a n g e d n o w . Do you sense the s h i f t

to the right side or to the left side? Do you feel s y m m e t r i c a l ?

N o w , on the side that you feel is less c l e a r in your body i m a g e ,

imagine a n u m b e r of m o v e m e n t s w h e r e you flex and e x t e n d both the knee and
the e l b o w of that s i d e .

Then put the soles of y o u r feet t o g e t h e r and c l a s p your h a n d s .

B r e a t h e t h r o u g h your m i d d l e up into the top of y o u r h e a d . T r y to b r e a t h e
in at the p l a c e w h e r e your legs s e p a r a t e and b r e a t h e o u t t h r o u g h the
top of y o u r h e a d . M a k e sure that you are s i t t i n g as s y m m e t r i c a l l y as
p o s s i b l e o n the c h a i r , that the soles o f the feet a r e e n t i r e l y t o g e t h e r and
the hands are c o m p l e t e l y i n t e r l a c e d . B r e a t h e right up t h r o u g h the m i d d l e .
See if the b r e a t h i n g is truly right up the m i d d l e , and d o e s n o t go o f f to
o n e side of your nose or the o t h e r . Do you feel that you are b r e a t h i n g
up your back or your f r o n t ? Do you feel the c o r e of your body? It feels
as if it goes right t h r o u g h the m i d d l e . P r o v i d e d that you have p l a c e d
your body in a b a l a n c e d p o s i t i o n , that kind of b r e a t h i n g up the m i d d l e
will help to i n t e g r a t e the body image and even it o u t .

As you do it, sense w h e t h e r the body is really s y m m e t r i c a l . To c e n t e r

and b a l a n c e the body is a l s o an e x c e l l e n t m e d i t a t i o n . It is a w a y of
c e n t e r i n g and b a l a n c i n g e m o t i o n s or c o n f l i c t s . Y o u can m o v e into the c e n t e r
of the c o n f l i c t and see the two sides of i t , t h e r e b y being b e t t e r a b l e to
r e s o l v e i t . Essential to using it in that w a y is to r e a l l y p l a c e the body
in such a p o s i t i o n that it is as s y m m e t r i c a l as p o s s i b l e , and then use the
b r e a t h i n g up the m i d d l e to m a k e the body image as identical as p o s s i b l e on
the two s i d e s . W h e n you do t h a t , q u i t e p o s s i b l e for a little w h i l e , y o u
m a k e p e a c e b e t w e e n the two h e m i s p h e r e s of the brain and to some e x t e n t be-
tween the c o n s c i o u s and the u n c o n s c i o u s m i n d s . Y o u g i v e equal w e i g h t and
s i g n i f i c a n c e to the t o t a l i t y of y o u r s e l f . T h e body e x p e r i e n c e s that lack
of bias or p r e f e r e n c e for o n e part and p r e j u d i c e a g a i n s t a n o t h e r , so it
b e g i n s to feel i n t e g r a t e d . T r y that as a m e d i t a t i o n . A l s o , try it as
a means of d e a l i n g w i t h p a i n .
 -69-

Now get up and w a l k a r o u n d a little b i t . As you do i t , try to k e e p

the body image as s y m m e t r i c a l as p o s s i b l e . It is a f a i r l y e a s y thing to
do if the d i s c r e p a n c y is n o t t o o g r e a t . If you feel that the r i g h t arm
is c l e a r e r in the image as y o u w a l k , pay a t t e n t i o n for a little w h i l e to
the s e n s a t i o n s in the l e f t . Then s h i f t b a c k . T h e s a m e g o e s for the l e g .
If o n e s i d e is f u n c t i o n i n g b e t t e r , or o n e p a r t on o n e side is f u n c t i o n i n g
b e t t e r , pay a t t e n t i o n to the o t h e r s i d e , or the identical part on the o t h e r
s i de.

B e c a u s e of the h e m i s p h e r e s of the b r a i n , you can regard it in such a

w a y that you h a v e two of a l m o s t e v e r y t h i n g . T h e n , w h e n you have m a d e
y o u r s e l f as s y m m e t r i c a l a body image as p o s s i b l e , and a l s o as i n t e g r a t e d ,
sit d o w n . O b s e r v e w h e t h e r that is a r e l a x i n g e x p e r i e n c e , or how it a f f e c t s
y o u . Do the m e d i t a t i o n w i t h the soles of the feet t o g e t h e r , the h a n d s
i n t e r l a c e d , and b r e a t h i n g up t h r o u g h the m i d d l e to the top of the h e a d ,
looking up so that you feel it in the b r a i n .

W h e n you are m o v i n g a r o u n d , g i v e j u s t e n o u g h a w a r e n e s s to t h o s e p a r t s
that w i l l e q u a l i z e the body image a n d t h e r e b y a l t e r the neural f u n c t i o n i n g
and the part of the brain that is b a s i c a l l y r e s p o n s i b l e for the d i s c r e p -
a n c y b e t w e e n the f u n c t i o n i n g and the s e n s i n g of the two p a r t s . You d o not
w a n t equal brain f u n c t i o n i n g , by any m e a n s , all the t i m e , but it is a
good rest w h e n you c r e a t e that b a l a n c e . By t h e s e m e a n s y o u can do it.
T h e idea is to c r e a t e a b a l a n c e w h e r e you have a f e e l i n g of h a r m o n y be-
tween the t w o brain h e m i s p h e r e s .

As you do i t , you should r e a l l y feel that you a r e doing less verbal

t h i n k i n g . T h e r e seems to be a lot m o r e e g o in the left h e m i s p h e r e than
in the r i g h t . Interlacing the h a n d s is a symbol of the u n i t y o f the two
s i d e s , and a l s o p r o v i d e s a s e n s a t i o n of u n i t y . B r e a t h i n g u p the m i d d l e
can be up the f r o n t , up the b a c k , u p the c e n t e r , up the s p i n e , j u s t so
that y o u do not h a v e the f e e l i n g of c u r v i n g or f a v o r i n g o n e side o v e r the
other. It should n o t be e x p e r i e n c e d at all as a d i v i s i v e l i n e . People
u s u a l l y do not e x p e r i e n c e it that w a y , e s p e c i a l l y w h e n the h a n d s a r e
i n t e r l a c e d and the feet a r e t o g e t h e r . One s i d e is a c c e p t i n g the o t h e r ,
and at the same time it is r e c o g n i z e d that t h e r e are two sides that a r e
being u n i f i e d that o r d i n a r i l y h a v e d i f f e r e n t t e n d e n c i e s . Now y o u are
m a k i n g p e a c e w h e r e o f t e n there is c o n f l i c t . Try that on your own and you
will see that if y o u keep it up for a long period of t i m e , it is a v e r y
c o m f o r t i n g and p l e a s a n t thing to d o .
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15) C O O R D I N A T E D S Y M M E T R Y : SECOND INTEGRATION *

To do the f o l l o w i n g e x e r c i s e y o u s h o u l d h a v e a s t r a i g h t - b a c k e d ,
u n u p h o l s t e r e d c h a i r to sit o n . A p i l l o w on the seat of the c h a i r is no
o b s t a c l e , but o n e s h o u l d n o t sink into the c h a i r and n e i t h e r should the
chair h a v e a r m s .

P l e a s e seat y o u r s e l f w e l l f o r w a r d in the c h a i r so that t h e r e is at

least a h a n d ' s b r e a d t h b e t w e e n your b a c k and the b a c k of the c h a i r .
Extend y o u r left a r m so that y o u r left p a l m rests on your left k n e e .
Let y o u r right hand rest on y o u r r i g h t leg in any w a y that is c o m f o r t a b l e .
M a k e a light fist w i t h your left hand and roll the fist to the l e f t ,
m a i n t a i n i n g c o n t a c t w i t h your l e g . Roll the fist left and then bring it
back to its s t a r t i n g p l a c e . Keep the fist left and then bring it b a c k
to its s t a r t i n g p l a c e . Keep on d o i n g that for a w h i l e . Your back should
be r e a s o n a b l y s t r a i g h t .

B r e a t h e f r e e l y as you c o n t i n u e w i t h the m o v e m e n t and n o t i c e w h e t h e r ,

as your left a r m r o t a t e s o u t , your right shoulder moves; whether your
head m o v e s ; w h e t h e r you tend to sit m o r e h e a v i l y on the left b u t t o c k and
w h a t e v e r e l s e you can o b s e r v e . S t o p and rest w i t h your p a l m lying on
y o u r left k n e e .

N o w m a k e a fist lightly w i t h the left hand a g a i n and turn it o u t ,

but this time paying p a r t i c u l a r a t t e n t i o n to the r o t a t i n g m o v e m e n t in the
left s h o u l d e r j o i n t . W h e n that is c l e a r to y o u , try to rotate the a r m
o u t by d e l i b e r a t e l y r o t a t i n g the s h o u l d e r j o i n t . T h a t i s , do n o t t h i n k
a b o u t t u r n i n g the fist o u t w a r d but rather think a b o u t r o t a t i n g the left
s h o u l d e r j o i n t o u t w a r d . T h e fist should m o v e a b o u t as b e f o r e , but the
m o v e m e n t is c o n s c i o u s l y initiated from the s h o u l d e r j o i n t . Stop that for
a m o m e n t and j u s t turn the fist o u t a c o u p l e of t i m e s . T h e n o n c e a g a i n
initiate the m o v e m e n t from the left s h o u l d e r j o i n t . O b s e r v e w h e t h e r the
fist rolls o v e r f a r t h e r w h e n you initiate the m o v e m e n t f r o m the s h o u l d e r
than w h e n you think of rolling the f i s t . Now stop and r e s t .

Close your e y e s . Sit s t r a i g h t w i t h o u t s t r a i n i n g . And scan y o u r b o d y .

See if your left hand is m o r e c l e a r in y o u r a w a r e n e s s than the r i g h t . How
a b o u t the left a r m and s h o u l d e r as c o m p a r e d to the right s i d e ? W h a t of
the c l a r i t y of the left foot and toes c o m p a r a t i v e l y ? If you o p e n your
eyes q u i c k l y , in w h a t d i r e c t i o n do you l o o k ? Is your head f a c i n g s t r a i g h t
to t h e f r o n t or d o e s it turn to the side? Try looking s t r a i g h t ahead
and see w h e t h e r that i s , for the m o m e n t , a c o m f o r t a b l e p o s i t i o n for the h e a d ,
or w h e t h e r the head w o u l d really p r e f e r to be doing s o m e t h i n g e l s e .

Now sit forward a little m o r e in your c h a i r and e x t e n d your right

leg s t r a i g h t o u t . M o v e the o u t s i d e of the right foot t o w a r d s the f l o o r .
T h e r e need be n o i n t e n t i o n , much less n e c e s s i t y , o f t o u c h i n g the floor
w i t h the o u t s i d e o f the f o o t . J u s t turn the foot in that d i r e c t i o n ,
r e m e m b e r i n g to do o n l y w h a t is e a s y for y o u . Do o n l y w h a t is w e l l w i t h i n
y o u r m e a n s . C o m p e t e n e i t h e r w i t h a n y o n e e l s e nor w i t h y o u r s e l f , and your

* Teaching time: a b o u t 30 m i n u t e s
 -71-

g a i n s will be that much g r e a t e r for b e i n g both u n f o r c e d a n d undefined.

C o n t i n u e t u r n i n g y o u r foot o u t and b r i n g i n g it back to the s t a r t i n g

p l a c e . You a r e a l w a y s free to stop and r e s t . And then resume the m o v e m e n t
a g a i n . N e v e r p e r s e v e r e in the face of painful m o v e m e n t .

P a u s e and let your leg remain e x t e n d e d . C l o s e your e y e s and scan

your body i m a g e - - t h a t i s , your body as y o u s e n s e it. N o w turn the foot
o u t a g a i n and pay a t t e n t i o n to the f a c t that w h e n the foot turns o u t t h e r e
is a r o t a t i o n o u t in the hip j o i n t . W h e n y o u s e n s e that c l e a r l y , turn the
leg by d e l i b e r a t e l y t u r n i n g the hip j o i n t o u t . W h e n that is e a s y for y o u ,
c h a n g e over and try t u r n i n g the foot o u t . T h e n put your a w a r e n e s s b a c k in
the h i p j o i n t and rotate the leg from the h i p . See if the m o v e m e n t is
e a s i e r and b e t t e r w h e n y o u c o n s c i o u s l y rotate o u t w a r d f r o m the j o i n t . That
is a c t u a l l y , o f c o u r s e , w h a t y o u did all a l o n g , but the improper f o c u s i n g
of c o n s c i o u s n e s s on the foot is a c t u a l l y an inhibition a n d an o b s t a c l e
to e f f e c t i v e m o v e m e n t . T h u s it m a t t e r s a g r e a t deal w h a t w e t h i n k w e
a r e doing w i t h our b o d i e s w h e n w e m o v e . And w h e t h e r w e know w h a t w e
r e a l l y a r e doing w i t h o u r s e l v e s . F a u l t y a w a r e n e s s leading to i n e f f i c i e n t
a c t i o n n o t o n l y impairs our f u n c t i o n i n g b u t , o v e r t i m e , d o e s s e r i o u s dam-
a g e to our b o d y .

Sit w i t h both of y o u r legs bent and y o u r p a l m s down on your l e g s .

And have a r e s t . C l o s e y o u r e y e s . Scan y o u r b o d y . And n o t e how your
t o n g u e lies in your m o u t h . If you o p e n your e y e s , w h e r e do you look? Is
y o u r head on s t r a i g h t or has it r e - a r r a n g e d itself so as to get in on the
action? W h a t e l s e can y o u o b s e r v e ?

Now p l e a s e e x t e n d your left l e g . M o v e your left foot over to the left

a n d bring it b a c k . And k e e p on doing t h a t for a w h i l e . S t o p . Rest b r i e f l y .
N o w m o v e the foot left a g a i n , this t i m e p a y i n g a t t e n t i o n to the m o v e m e n t in
the left hip j o i n t . See if it is e a s i e r to do that than it w a s w h e n you
f i r s t tried it on the right s i d e . Has your left leg s o m e h o w learned some-
thing from your e x p e r i e n c e o f the right leg? Has the brain t r a n s f e r r e d
t h a t learning t h r o u g h the n e r v o u s s y s t e m to the m u s c l e s on the left side?

N o w , as you turn your left leg o u t , c o n s c i o u s l y d o it b y r o t a t i n g the

left hip j o i n t . R e m e m b e r , you can p a u s e a n y time you feel like it and
then resume the m o v e m e n t a f t e r a brief r e s t . In any c a s e , stop and rest
w i t h both feet flat on the floor and y o u r h a n d s r e s t i n g on your l e g s .

Now e x t e n d y o u r right a r m and lightly m a k e a fist w i t h y o u r right h a n d .

Roll your right hand to the right and bring it b a c k to its s t a r t i n g p o i n t .
And keep on doing t h a t . Then c o n s c i o u s l y rotate the right s h o u l d e r j o i n t
o u t in o r d e r to m o v e t h e right a r m including the f i s t . Do it t h i n k i n g
of r o t a t i n g the fist several t i m e s . Then do it t h i n k i n g of r o t a t i n g the
s h o u l d e r j o i n t , and see w h e t h e r the rotation is m o r e e x t e n s i v e w h e n you
c o n s c i o u s l y use the s h o u l d e r j o i n t . Stop and rest for a w h i l e .

N o w p l e a s e e x t e n d the left leg and m a k e a fist w i t h the left h a n d .

M o v e both the left fist and the left foot to the o u t s i d e a w a y f r o m your
 -72-

b o d y . And keep b r i n g i n g them back to the m i d d l e a n d m o v i n g them left

a g a i n . Then d o it by c o n s c i o u s l y s t a r t i n g the m o v e m e n t in the j o i n t s - -
the left hip j o i n t a n d s h o u l d e r j o i n t . T h i s t i m e , w h e n y o u c o m e b a c k
t o w a r d s t h e i n s i d e , let the left leg and a r m rotate to the right as far
as they can go w i t h e a s e of m o v e m e n t . Stop and rest a g a i n .

Extend y o u r right leg and a r m . M a k e a light fist w i t h your right hand

and turn the right foot and fist o u t t o w a r d s the r i g h t . Be sure y o u a r e
b r e a t h i n g f r e e l y and that the m o v e m e n t is at least as e a s y for you as your
m o v e m e n t s of those p a r t s n o r m a l l y a r e . Now i n i t i a t e the m o v e m e n t from
the right hip j o i n t and the s h o u l d e r j o i n t . P a u s e a m o m e n t . C o n t i n u e to
do it rotating the right s h o u l d e r j o i n t and hip j o i n t o u t . And now w h e n
you rotate back in, let them m o v e as far in--that is, as far left--as
they g o w i t h o u t a n y d i f f i c u l t y . T h e r o t a t i o n is as far t o the left and
as far to the right as it goes w i t h e a s e , and the c o n s c i o u s o r i g i n s of
the m o v e m e n t s a r e in the j o i n t s . Stop and rest w i t h both feet flat on
the f l o o r .

And n o w j u s t a few m o r e s e q u e n c e s and w e w i l l see w h a t w e have a c h i e v e d .

F i r s t , e x t e n d both a r m s and lightly m a k e f i s t s . T h e n , using the s h o u l d e r
j o i n t s , rotate both arms a n d fists t o the o u t s i d e . Turn the a r m s by
rotating the s h o u l d e r j o i n t s o u t . Pause and rotate t h e m in several t i m e s
and then as far o u t and as far in as they w i l l m o v e w i t h o u t s t r a i n . Then
stop and have a r e s t .

Extend both legs and d o w h a t y o u like w i t h your h a n d s . T r y h o l d i n g

the c h a i r behind y o u , p l a c i n g y o u r hands on the s e a t . R o t a t e both legs
o u t from t h e hip j o i n t s so that the o u t s i d e of e a c h foot a p p r o a c h e s or
t o u c h e s the f l o o r . T h e n , of c o u r s e , bring them b a c k t o the m i d d l e a n d keep
doing it. Now s t o p .

F i n a l l y , sit w i t h your legs e x t e n d e d and your h a n d s lightly fisted

on top of your t h i g h s . Sit back far e n o u g h in the c h a i r that y o u w i l l
not slide o f f . Then s i m u l t a n e o u s l y roll both the s h o u l d e r and hip j o i n t s
o u t , then back t o w a r d s the m i d d l e . M a k e t h e r o t a t i o n s in both d i r e c t i o n s
as c o m p l e t e as you c a n . M a k e them 1 i g h t , e m p h a s i z i n g the q u a l i t y of
the m o v e m e n t . Be sure to b r e a t h e f r e e l y and d o o n l y w h a t is e a s y for
y o u . E l i m i n a t e any e l e m e n t of c o m p u l s i o n or s e n s e of having to a c h i e v e ,
and let the m o v e m e n t be j u s t as n i m b l e and e x t e n s i v e as it s p o n t a n e o u s l y
and p l e a s u r a b l y is. Then s t o p .

Sit b a c k in your c h a i r , s i t t i n g r e a s o n a b l y s t r a i g h t , w i t h your feet on

the floor and y o u r hands resting on the tops of your l e g s . Close your e y e s
and get a s e n s e of your body i m a g e , how you a r e s i t t i n g , how your feet feel
on the f l o o r , the kind of c o n t a c t the b o t t o m s of your feet a r e n o w m a k i n g
w i t h the f l o o r . Now s l o w l y , using your h a n d s to a s s i s t y o u , and taking c a r e
not to arch your neck or throw your head b a c k , get up to a s t a n d i n g p o s i t i o n .

W a l k a r o u n d the room a 1ittle and see how you f e e l . N o t i c e how your

s h o u l d e r s and your hips f e e l . See if c o m p a r a t i v e l y you g l i d e a l o n g and
w a n t to m o v e m o r e q u i c k l y than y o u u s u a l l y d o . Be careful t h a t you do not
 - 73 -

s u r p r i s e y o u r s e l f by m o v i n g too q u i c k l y . W i t h s o m e p e o p l e , the p r e s e n t
e a s e of m o v e m e n t w i l l so far e x c e e d w h a t they a r e a c c u s t o m e d to t h a t they
m i g h t go too fast and lose e q u i l i b r i u m . See h o w you t u r n , even from a sta-
t i o n a r y p o s i t i o n or w h i l e w a l k i n g . N o t e how y o u a r e c a r r y i n g y o u r s e l f and
a n y t h i n g e l s e y o u may be a b l e to o b s e r v e .

W a l k a r o u n d a little m o r e and e n j o y this second i n t e g r a t i o n and the

more symmetrical functioning.
 -74-

16) D I F F E R E N T I AT ING M U S C L E S A N D M O V E M E N T S OF B A C K A N D S H O U L D E R *

It is rare w h e n the m u s c l e s of the s h o u l d e r and u p p e r b a c k a r e

s u f f i c i e n t l y d i f f e r e n t i a t e d to a l l o w the s h o u l d e r s , b a c k and a r m s to m o v e
f r e e l y and in a c o o r d i n a t e d f a s h i o n . T h e u n f o r t u n a t e s t a t i s t i c a l n o r m is
large m a s s e s of m u s c l e s w h i c h m o v e as a g r o u p o r l u m p , s o m e w h a t as if all
five f i n g e r s of the hand w e r e held rigid so that the m o v e m e n t of o n e w o u l d
mean that all m u s t m o v e t o g e t h e r s i m u l t a n e o u s l y . T h i s lack of d i f f e r e n t i a -
tion in the b a c k o b v i o u s l y impairs and i n h i b i t s m o v e m e n t s of the s h o u l d e r
and m o v e m e n t s in o t h e r p a r t s of the body w h i c h should b e c o o r d i n a t e d w i t h
them. In the f o l l o w i n g e x e r c i s e , some o f these m u s c l e g r o u p s will be
d i f f e r e n t i a t e d - - p o s s i b l y for the first time since c h i l d h o o d .

Lie on y o u r b a c k w i t h y o u r a r m s at y o u r sides and the palms d o w n .

N o t i c e how y o u r b a c k and s h o u l d e r s m a k e c o n t a c t w i t h the f l o o r , and w h e t h e r
you can d i s t i n g u i s h a n y d i f f e r e n c e s b e t w e e n the two s i d e s . A r e you a b l e to
sense the two s i d e s w i t h equal c l a r i t y ? R e m e m b e r the s e n s i n g and the c o n t a c t
w i t h the f l o o r so that you can c o m p a r e w h a t you feel n o w w i t h w h a t you w i l l
feel later o n . U n l e s s o t h e r w i s e s p e c i f i e d , or u n l e s s too little time is
g i v e n , e a c h m o v e m e n t should be p e r f o r m e d at least t w e n t y - f i v e t i m e s .

W i t h your right a r m , reach t o w a r d s the c e i l i n g as high as you can

r e a c h . O b s e r v e if y o u r s h o u l d e r and s h o u l d e r b l a d e leave the f l o o r a n d ,
if s o , how high it g o e s . How m u c h d i s t a n c e b e t w e e n the s h o u l d e r and the
floor?

Bend your right leg so y o u r right foot s t a n d s o n the f l o o r . Reach

again as high as you c a n , and n o t e if y o u r s h o u l d e r n o w c o m e s up h i g h e r .
You can push a little w i t h the b o t t o m of the right f o o t , if that h e l p s .
And n o t e that the s h o u l d e r will c o m e up h i g h e r if y o u turn y o u r head some-
w h a t to the left and s h i f t the w e i g h t o n t o the left side of the p e l v i s .
Do t h a t , but m a k e sure that y o u are n o t s i m p l y rolling from s i d e to s i d e .
E v e r y t h i n g e l s e m u s t be s e c o n d a r y to y o u r e f f o r t to raise the s h o u l d e r
h i g h e r off the f l o o r .

So n o w w h e n you reach and y o u r head has turned and y o u r w e i g h t is

shifted to the left s i d e of the p e l v i s , leave t h o s e p a r t s of y o u r s e l f w h e r e
they a r e and o n l y b r i n g the s h o u l d e r b l a d e b a c k down to the f l o o r . Continue
to 1ie s o m e w h a t to the left and s i m p l y m o v e the s h o u l d e r down to the f l o o r ,
and then take it a w a y as far as it w i l l g o . A l m o s t all of the m o v e m e n t now
m u s t be in the right side of the b a c k from the w a i s t up; and the h e a d , fac-
ing l e f t , should m o v e little or not at all as you raise and lower the s h o u l -
d e r . N o t e if any o t h e r p a r t of y o u r body m o v e s or is m o v e d as you do t h a t .
W h a t is h a p p e n i n g w i t h the left s h o u l d e r and the b a c k on the left side?
M a k e the m o v e m e n t as q u i c k and a g i l e as you c a n . Stop and r e s t .

Do the same thing again for a w h i l e , m a k i n g the m o v e m e n t s q u i c k w i t h o u t

s a c r i f i c i n g q u a l i t y . E m p h a s i z e c l a r i t y of s e n s a t i o n a s well a s s m o o t h n e s s
of m o v e m e n t . Stop and r e s t .

T e a c h i n g time:, a b o u t 45 m i n u t e s
 -75-

Put your legs and your a r m s d o w n . R a i s e the right a r m and reach t o w a r d s

the c e i l i n g . See if n o w y o u s p o n t a n e o u s l y turn y o u r head to the left and
s h i f t y o u r w e i g h t to the left as you reach u p . See h o w the m o v e m e n t is
a f f e c t e d w h e n you let the right foot roll o v e r o n t o its i n s i d e , m e a n i n g
that the right leg r o t a t e s from its hip j o i n t . T h e n stop m o v i n g the leg and
see if n o w y o u can reach a b o u t as high and as e a s i l y as y o u c o u l d do b e f o r e
by m o v i n g it, and as you could do b e f o r e that by b e n d i n g the leg and p u s h i n g
w i t h the f o o t . You will still h a v e to let the head go to the l e f t , and
the w e i g h t w h e n the right side c o m e s up w i l l b e s h i f t e d to the left side
of the p e l v i s so that t h e r e is little or no m o v e m e n t b e l o w your n a v e l .
And j u s t take the s h o u l d e r up and d o w n . Then stop and r e s t .

O b s e r v e the c o n t a c t y o u r right u p p e r back and s h o u l d e r now m a k e w i t h

the f l o o r . Note w h e t h e r the right side o f t h e back s e e m s w i d e r than the left
side and w h e t h e r this f e e l i n g e x t e n d s t h r o u g h o u t y o u r right side so that
the c h e s t f e e l s w i d e r , t o o . And c o m p a r e the c l a r i t y w i t h w h i c h you s e n s e
the u p p e r right side of y o u r body to your s e n s i n g of the left s i d e . Compare
the right and left s i d e s f r o m the top of the head to the b o t t o m s of the
f e e t , and n o t e any o t h e r d i f f e r e n c e s b e t w e e n the two s i d e s w h i c h w e r e n o t
there b e f o r e or w h i c h e s c a p e d y o u r a t t e n t i o n . T h e n , still lying on your
b a c k , p a l m s down and a r m s c l o s e to your s i d e s , s i m p l y r e s t .

Lie on your left side w i t h your knees b e n t and y o u r head on y o u r

a r m — a p o s i t i o n c o m p l e t e l y u n s u i t a b l e for s l e e p i n g or a l m o s t all o t h e r
e n d e a v o r s . R a i s e your right a r m t o w a r d s the c e i l i n g and a little to the
f r o n t and t h e n , w i t h o u t m o v i n g y o u r legs or y o u r h e a d , let the w h o l e a r m
go down t o w a r d s the floor in back of y o u as far as it w i l l go w i t h o u t s t r a i n -
ing the s h o u l d e r . O b s e r v e w h e t h e r the b a c k of the hand t o u c h e s the f l o o r
o r , if n o t , how c l o s e l y it a p p r o a c h e s it.

N o w let the a r m down t o w a r d s the f l o o r in back of you a g a i n . T h i s t i m e ,

h o w e v e r , let the r i g h t knee c o m e up t o w a r d s the c e i l i n g . A l s o let the head
turn to the right so that you can f o l l o w the m o v e m e n t of the hand and arm as
they c o m e down to the f l o o r . You turn far e n o u g h to the right w i t h your
leg and y o u r head so that the right s h o u l d e r c o m e s down to the floor and
the e n t i r e r i g h t a r m lies e x t e n d e d on the f l o o r . D o that a n u m b e r of t i m e s ,
s e n s i n g how the s h o u l d e r and the a r m lie on the f l o o r .

Now lie a g a i n as you w e r e at the s t a r t of the m o v e m e n t , w i t h the head

on the a r m and the right k n e e on top of the left k n e e . Leave the head and
the leg w h e r e they are and take j u s t the right a r m b a c k t o w a r d s the f l o o r .
See if n o w the a r m e a s i l y r e a c h e s the f l o o r a n d , in some c a s e s , the s h o u l d e r
as w e l l as the a r m will now e a s i l y l ie o n tne f l o o r .

C o n t i n u e to do it and try to be a w a r e of that d i f f e r e n t i a t i o n w h i c h

has o c c u r r e d in the m u s c l e s of the back to a l l o w such radical i m p r o v e m e n t .
T a k e a brief r e s t .

C o n t i n u e to lie on your left side and let your right a r m rest on your
thigh. P l a c e y o u r hand on the floor in front of you w i t h the right a r m ex-
tended and slide the hand a w a y f r o m y o u h o w e v e r far it w i l l g o . How far out
 -76-

can you r e a c h , and how c l o s e can y o u c o m e to letting your a r m p i t rest on

the f l o o r ? Do n o t m o v e your head or your legs m o r e than j u s t a little as
you reach o u t in f r o n t o f you along t h e f l o o r .

N o w , instead of f r e e z i n g the legs and the h e a d , let them both m o v e as

the a r m g o e s f o r w a r d . Let the right foot c o m e up t o w a r d s the c e i l i n g w i t h
the right knee still r e s t i n g o n the l e f t . A t the same time let the head
turn so that y o u c o m e o v e r o n t o the right side of your f a c e . T h e left knee
and m o s t of the left leg should remain on the f l o o r .

R a i s i n g the r i g h t foot and b r i n g i n g the head o n t o the right s i d e , see

how far you can reach o u t . See i f , by a d d i n g t h e s e m o v e m e n t s , you can
reach o u t so far that y o u can put your right a r m p i t on the f l o o r , or a l m o s t
so .

N o w , no longer m o v i n g the head or the right l e g , reach o u t and see

if you still can p l a c e the a r m p i t on the f l o o r or c l o s e to it. Do that
several t i m e s . Then reach o u t as far in f r o n t of you as you can go a n d ,
as you bring the arm b a c k t o w a r d s y o u , r a i s e it and let it e x t e n d t o w a r d s
the c e i l i n g . And then let it down behind y o u as you did in the b e g i n n i n g ,
and see if you still can bring the a r m and s h o u l d e r down to the f l o o r .

Then raise the a r m t o w a r d s the c e i l i n g . Bring it down so the hand

is on the f l o o r , s l i d e it forward so that the a r m p i t a p p r o a c h e s the f l o o r .
And c o n t i n u e to m o v e b a c k and forth b e t w e e n your m a x i m u m m o v e m e n t to the
f r o n t and your m a x i m u m m o v e m e n t to the r e a r .

W h e n the a r m is behind you on the f l o o r , m a k e several large c i r c l e s

w i t h the hand on its b a c k , the hand p a s s i n g a b o v e your head at the top and
over your thigh at the b o t t o m of the c i r c l e . Stop.

Let the a r m slide forward as far as it w i l l g o , and m a k e some a d d i t i o n a l

c i r c l e s w i t h the palm of the hand on the f l o o r , more giant circles, clock-
w i s e and c o u n t e r c l o c k w i s e , the p a l m of the hand losing c o n t a c t w i t h the
floor or your body o n l y at that o n e p o i n t w h e r e the s h o u l d e r m u s t rotate
and the hand m u s t turn o v e r .

Lie on your b a c k and c o m p a r e the f e e l i n g in the right s h o u l d e r w i t h

that in the l e f t . See if the right side o f the back n o w is v e r y much
c l e a r e r in your b o d y image than b e f o r e , as w e l l as m a k i n g much b e t t e r con-
tact w i t h the s u r f a c e b e n e a t h it a n d in o t h e r w a y s d e m o n s t r a t i n g the improve-
ment .

Then roll to o n e s i d e , get u p , w a l k a r o u n d and c o m p a r e the m o b i l i t y ,

the f r e e d o m , of the two s h o u l d e r s and the two sides of the back a s you
m o v e , and a l s o as you reach o u t t o w a r d s d i f f e r e n t p o i n t s in s p a c e .
 -77-

17) A R M S A B O V E HEAD *

To begin w i t h , lie on your b a c k a n d scan your b o d y . T r y to be a w a r e

of the e n t i r e s u r f a c e of your b o d y , b u i l d i n g the a w a r e n e s s a bit at a
time as you m o v e from your toes and your feet on up t o w a r d s the top of
y o u r h e a d . And see if that a w a r e n e s s can a l s o include y o u r m a j o r skeletal
joints.

Note how you s p o n t a n e o u s l y l i e , and then p l a c e your h a n d s a n d a r m s a l o n g -

side y o u r body w i t h the p a l m s d o w n . Pay p a r t i c u l a r a t t e n t i o n to how your
s h o u l d e r s lie w h e n both p a l m s a r e flat a g a i n s t the f l o o r . If the s h o u l d e r s
a r e u p , p r e s s t h e m down a g a i n s t the f l o o r a n d s e e to w h a t e x t e n t , if a n y ,
y o u r w r i s t s then bend and y o u r hands c o m e o f f the f l o o r .

Let the hands and a r m s lie flat a g a i n , a n d bring y o u r s h o u l d e r s up

t o w a r d s y o u r ears so t h a t the hands and a r m s s l i d e up and d o w n . Bring
them up as high as they w i l l g o , but take them down o n l y a b o u t to the p o i n t
w h e r e you s t a r t e d . And repeat that m o v e m e n t m a n y t i m e s .

Do the s h o u l d e r s feel to you as if they m o v e e q u a l l y , a n d do you s e n s e

each o n e w i t h equal c l a r i t y ? R a i s e them a l t e r n a t e l y and see if t h a t a d d s
a n y t h i n g to your k n o w l e d g e . T h e n m o v e them s i m u l t a n e o u s l y a g a i n .

N o w bend y o u r a r m s a n d p l a c e the u p p e r a r m s a t s h o u l d e r h e i g h t w i t h
the lower a r m s vertical a n d at right a n g l e s to the u p p e r . Let the w r i s t s be
free so that the h a n d s d a n g l e . Then m a k e c i r c l e s w i t h the a r m s and hands
a n d n o t e if they c i r c l e in the same or in o p p o s i t e d i r e c t i o n s .

M o v e them so that they c i r c l e in the same d i r e c t i o n . R e v e r s e that

m o v e m e n t so t h a t they both m o v e c o u n t e r c l o c k w i s e . C i r c l e j u s t w i t h the
right hand and a r m and then c i r c l e in the o p p o s i t e d i r e c t i o n w i t h the l e f t .
And see if y o u h a v e to s t o p a n d t h i n k how to do i t , even though t h a t w a s
w h a t you did s p o n t a n e o u s l y w h e n you f i r s t began the m o v e m e n t s .

Stop and c i r c l e w i t h both a r m s w i t h o u t t h i n k i n g a b o u t i t , and you w i l l

a l m o s t c e r t a i n l y find that y o u c i r c l e in o p p o s i n g d i r e c t i o n s w i t h no d i f f i -
culty whatever. R e v e r s e the d i r e c t i o n of the c i r c l i n g . Do it a few t i m e s
and then let the lower a r m s down at s h o u l d e r h e i g h t . D o they lie palms
down or p a l m s up? Do t h e y , p e r h a p s , lie on the s i d e ? T r y them in d i f f e r e n t
p o s i t i o n s and s e e w h i c h y o u p r e f e r .

T h e n m a k e a loose fist w i t h e a c h h a n d . Roll t h e m up a n d down w i t h

the a r m s at s h o u l d e r h e i g h t , s e n s i n g that the r o t a t i o n s a r e in the s h o u l d e r
j o i n t s . W h e n y o u roll them d o w n , c o m e as far as y o u can go w i t h o u t s t r a i n -
i n g , and then lift y o u r head and see if you can roll the fist a n o t h e r q u a r t e r
turn o r s o .

Then put the head down and see if you can e a s i l y roll that q u a r t e r
turn that w a s i m p o s s i b l e b e f o r e . Roll the fist up and see w h e r e you can
g o w i t h o u t s t r a i n i n g , and then lift y o u r head a n d see if y o u can roll the

* Teaching time: a b o u t 45 m i n u t e s
 -78-

fist a n o t h e r q u a r t e r turn or so.

Then put the head down and see if you can e a s i l y roll that q u a r t e r
turn that w a s i m p o s s i b l e b e f o r e . Roll the fist up and see w h e r e y o u can
go w i t h o u t s t r a i n i n g . Then bend y o u r l e g s , raise your p e l v i s high o f f the
f l o o r , and see if you can roll an e x t r a q u a r t e r turn w i t h the fists in
the upward d i r e c t i o n . Lower the p e l v i s a n d see if you do n o t retain t h a t
e x t r a m o v e m e n t a l s o , so that n o w w h e n you roll the fists y o u have e x t e n d e d
y o u r a b i l i t y to r o t a t e the s h o u l d e r j o i n t s by a l m o s t fifty per c e n t , and
some will gain e v e n m o r e .

T h i s e f f e c t w o u l d be q u i t e i m p o s s i b l e to a c h i e v e by force o f w i l l w i t h -
o u t inflicting some injury o n the b o d y . But the b r a i n , w h e n a p p r o a c h e d
by a mind that is k n o w l e d g e a b l y u s e d , w i l l g i v e the a l t e r a t i o n a l m o s t
i nstantaneously.

Roll the fists a few m o r e t i m e s , and then put the a r m s down and r e s t .
Sense how your s h o u l d e r s l i e . And slide t h e m up t o w a r d s your e a r s a g a i n a
n u m b e r o f t i m e s . T h e n bend the a r m s at the e l b o w s . Put the u p p e r a r m s at
s h o u l d e r h e i g h t and let the lower a r m s sink t o w a r d s the f l o o r a b o v e your
head. If they touch the f l o o r , let them rest on the b a c k s o f y o u r h a n d s .
And t h e n , w i t h the w r i s t s still e x t e n d e d , raise them until the f i n g e r s p o i n t
s t r a i g h t to the c e i l i n g . K e e p lowering and raising t h e m .

O b s e r v e the f e e l i n g in y o u r s h o u l d e r s as y o u d o it. See if you can

c o n t i n u e w i t h the m o v e m e n t , b r i n g i n g the h a n d s and a r m s down by your s i d e s
so t h a t the palms lie flat on the f l o o r . T h e upper a r m s remain at s h o u l d e r
h e i g h t , a n d the lower a r m s a r e at right a n g l e s t o t h e u p p e r .

Do your s h o u l d e r s h a v e t o c o m e o f f the floor as y o u lower your a r m s

a n d , if s o , at w h a t p o i n t ? Is it the same w i t h each s h o u l d e r ? If n o t , how
do they d i f f e r ?

C o n t i n u e the m o v e m e n t , lowering the hands t o w a r d s the floor a b o v e your

head and then lowering them so the p a l m s touch or a p p r o a c h the floor at
your s i d e s . But a l t e r n a t e the m o v e m e n t s so that the right a r m and hand
a r e o v e r h e a d w h e n the left o n e s a r e down at your s i d e . T h e y should m e e t
o n e a n o t h e r at that m i d p o i n t w h e r e the f i n g e r s a r e p o i n t i n g toward the
ce ili n g .

Stop and let the e x t e n d e d a r m s rest at s h o u l d e r h e i g h t w i t h the palms

u p . Then bend the e l b o w s , s l i d i n g the h a n d s a l o n g the f l o o r t o w a r d s your
h e a d . S l i d e them s i m u l t a n e o u s l y and then do it a l t e r n a t e l y , so that o n e
goes o u t to the side as the o t h e r c o m e s up toward the h e a d .

Extend the m o v e m e n t so the h a n d s m o v e a l t e r n a t e l y down a l o n g the floor

to touch y o u r s i d e s . N o t e that the d o w n w a r d part of the m o v e m e n t is d o n e
w i t h the palms down on the f l o o r ; the u p w a r d part o f the m o v e m e n t is d o n e
w i t h the palms u p . C o n t i n u e to do it but w i t h both a r m s m o v i n g t o g e t h e r .
T h e n stop and rest a m o m e n t w i t h the h a n d s a b o v e the h e a d , on or c l o s e to
the f l o o r .
 -79-

R a i s e the a r m s t o w a r d s the c e i l i n g . Then let t h e m sink down t o w a r d s

the floor a b o v e y o u r h e a d . How much of the a r m s touch the f l o o r ? A n d is
it the s a m e for the left a r m as for the right? How c l o s e do y o u r a r m s c o m e
to your e a r s ?

S l i d e the e x t e n d e d a r m s up and down so that y o u r h a n d s go as far a w a y

from your head as they can c o m f o r t a b l y g o . Do that a n u m b e r of t i m e s and
t h e n , from the f a r t h e s t - o u t p o s i t i o n , take the a r m s from s i d e to s i d e .
W h e n you go to the r i g h t , the left a r m should touch the left e a r . W h e n
you go to the l e f t , the right a r m should touch the right e a r . See if y o u r
a r m s w i l l Iie c o m f o r t a b l y so that both a r m s m a k e c o n t a c t w i t h the e a r s .
If n o t , let them rest as c l o s e to the e a r s as p o s s i b l e , and take the head
from side to side so t h a t f i r s t o n e e a r touches an a r m and then the o t h e r .

Pay a t t e n t i o n to how the a r m s s e n s e the e a r s and t h e n , h a v i n g d o n e

that a n u m b e r of t i m e s , shift y o u r focus to how the e a r s s e n s e the a r m s .
As you do t h a t , see if it b e c o m e s e a s i e r to hold the a r m s c l o s e r to the
e a r s . Turn your head s o m e w h a t left to r i g h t , and c o n t i n u e to s e n s e the
c o n t a c t being m a d e by the a r m s w i t h the e a r s and by the e a r s w i t h the a r m s .

O b s e r v e if it b e c o m e s e a s i e r to let the a r m s rest a b o v e y o u r h e a d , if

the s h o u l d e r s s i n k l o w e r , and if the a r m s m a k e a b e t t e r c o n t a c t w i t h the
floor. If it is d i f f i c u l t to hold o n e or both a r m s in c o n t a c t w i t h the
e a r s , let the left a r m go o u t a little to o n e side w h e r e the ear can be
e a s i l y p l a c e d a g a i n s t the s h o u l d e r . T h e n , w i t h o u t b r e a k i n g that c o n t a c t ,
s t r a i g h t e n the h e a d . T h e right a r m should be in a n y c o m f o r t a b l e p o s i t i o n
o v e r the h e a d .

Then p l a c e the r i g h t a r m w h e r e the ear can m a k e e a s y c o n t a c t w i t h it

w h i l e the left a r m r e m a i n s in its p l a c e . M o v e the head b a c k and forth
a few t i m e s , t o u c h i n g the left a r m w i t h the left ear and the right a r m
w i t h the right e a r . T h e n , m a i n t a i n i n g the c o n t a c t of the right ear w i t h
the right s h o u l d e r , s t r a i g h t e n the h e a d . And see if now the a r m s m a k e
a b e t t e r c o n t a c t , or m o r e c l o s e l y a p p r o a c h the e a r s , on both s i d e s .

S l i d e your hands up and down a few t i m e s a l o n g the f l o o r . Then

raise the a r m s t o w a r d s the c e i l i n g and lower t h e m . Let the w r i s t s be
l o o s e . And let the a r m s c o m e d o w n , if they w i l l , so that they s l i d e off
your c h e e k b o n e s and then rest a l o n g s i d e y o u r e a r s .

Then you raise t h e m . let them c o m e down to the f l o o r at y o u r sides

and then g o back o v e r h e a d . Do it a n u m b e r of times and then let your a r m s
rest down at y o u r s i d e s . See w h a t kind of c o n t a c t y o u r s h o u l d e r s n o w m a k e
w i t h the f l o o r , and the hands as w e l l . A r e the s h o u l d e r s ' lower n o w , or
m o r e down than they w e r e , so that the a r m a n d t h e hand c a n be f l a t , or
flatter? And p u s h i n g down w i t h the s h o u l d e r s does not c a u s e the w r i s t
to bend or the hand to c o m e u p .

If the s h o u l d e r s , a r m s a n d h a n d s all lay flat at the b e g i n n i n g , then

t h e r e should still b e a d e f i n i t e s e n s e of d i f f e r e n t c o n t a c t w i t h the f l o o r .
Several m o r e t i m e s , r a i s e the a r m s a b o v e y o u r head and see if they w i l l
 -80-

e a s i l y c o m e down a l o n g s i d e the e a r s .

Then roll to o n e s i d e . Get up and w a l k a r o u n d and o b s e r v e the f e e l i n g s

a n d t h e m o v e m e n t s in your s h o u l d e r s . See if the a r m s d o not v e r y e a s i l y
swing high w h e n y o u w a l k , and a l s o v e r y f r e e l y swing t o w a r d s the c e i l i n g .
W a l k a r o u n d and see w h a t e v e r e l s e y o u m a y o b s e r v e .
 -81-

18) C O M P L E T I N G BODY IMAGE: S E N S I N G T H E HEAD *

To begin w i t h , w a l k a r o u n d a l i t t l e . N o t e how y o u w a l k , and e s p e c i a l l y

paying a t t e n t i o n to y o u r head and n e c k . How do you s e n s e them? How do you
use them? W h a t is their r e l a t i o n to your w a l k i n g ?

Then sit down w i t h your legs in f r o n t o f y o u , c r o s s e d or h o w e v e r you

p r e f e r t h e m . Sit w i t h your back a b o u t as s t r a i g h t or as rounded as you
n o r m a l l y have i t , and s e n s e your h e a d . S e n s e it w i t h your e y e s o p e n and
s e n s e it w i t h your e y e s c l o s e d , and s e e w h e t h e r w h a t y o u d o w i t h your e y e s
a f f e c t s the s e n s i n g of y o u r h e a d .

Now let your head go b a c k as far as it w i l l c o m f o r t a b l y g o . Look up

to the c e i l i n g and try to find some m a r k on the c e i l i n g that will a l l o w
you to remember w h e r e you c o u l d c o m f o r t a b l y l o o k . Let your head return
to its normal p o s i t i o n .

Now take the head b a c k a g a i n , but this time f o c u s on y o u r chin and let
the chin lead the m o v e m e n t of the head b a c k . W h e n you f o c u s on the c h i n ,
what happens? And w h e r e do you look on the c e i l i n g ?

T a k e the head b a c k , letting the n o s e lead the m o v e m e n t . Do it leading

the m o v e m e n t w i t h the f o r e h e a d . And now d o it letting the b a c k of y o u r head
lead the m o v e m e n t . T a k e the back of y o u r head back and down and n o t i c e
w h e r e you now a r e looking on the c e i l i n g .

Lead w i t h the c h i n , taking the head b a c k , a n d see w h e r e y o u l o o k .

Then lead w i t h the b a c k of the h e a d . If y o u s u c c e s s f u l l y f o c u s y o u r a t t e n t i o n
on the c h i n , you will s u c c e e d in so c o n s t r i c t i n g the m u s c l e s of the n e c k
and so i n h i b i t i n g the m o v e m e n t of the c e r v i c a l j o i n t s that o n l y a small
and rather d i f f i c u l t m o v e m e n t w i l l be p o s s i b l e . If, on the o t h e r h a n d , you
s u c c e s s f u l l y f o c u s on the b a c k of your h e a d , the m u s c l e s w i l l i n s t a n t l y
l e n g t h e n , the j o i n t s w i l l b e c o m e much m o r e f l e x i b l e and a m u c h m o r e e x p a n s i v e
m o v e m e n t w i l l take p l a c e (as you can feel i n t e r n a l l y and as you can m e a s u r e
e x t e r n a l l y by w h e r e you can look on the c e i l i n g ) . Just this o n e shift of
a w a r e n e s s from the chin to the b a c k of the head d r a m a t i c a l l y a l t e r s your
p o t e n t i a l and i l l u s t r a t e s the very g r e a t i m p o r t a n c e of p e r f o r m i n g a c t i o n s
w i t h awa r e n e s s .

Now lie on y o u r b a c k and s e n s e your b o d y , paying special a t t e n t i o n to

how the head l i e s . Roll it from side to side a few t i m e s . See how far it
g o e s to the right and to the l e f t , and w h e t h e r the t w o m o v e m e n t s a r e the s a m e .
N o w , w h e n the head g o e s r i g h t , put your a t t e n t i o n on your left e a r . Think
of the m o v e m e n t as o n e w h i c h has the result o f i n c r e a s i n g the d i s t a n c e
b e t w e e n the right ear and the f l o o r . In o t h e r w o r d s , w h e n the head g o e s
r i g h t , you f o c u s on the left ear and w h e n the head g o e s left you focus on
the right e a r . A n d , if that s e e m s to y o u to be a poor w a y to turn your
h e a d , your o b s e r v a t i o n is c o r r e c t .

And n o w , i n s t e a d - - w h e n the head g o e s right let the right ear lead the

* Teaching time: about 45 m i n u t e s

 -82-

movement; w h e n the head goes left let the left ear lead the m o v e m e n t . See
if this improves your p e r f o r m a n c e . T r y it the old w a y , t u r n i n g the head
right and f o c u s i n g on the left ear and t u r n i n g left w h i l e f o c u s i n g on the
right e a r . T h e n go back to letting the right ear lead the m o v e m e n t right
and the left ear lead the m o v e m e n t l e f t . O n c e a g a i n y o u see how to m a k e
a m o r e e f f i c i e n t - - o r , for that m a t t e r , m o r e i n e f f i c i e n t - - u s e of your n e r v o u s
s y s t e m , d e p e n d i n g on how y o u use your i n t e l l i g e n c e and how you focus y o u r
awa r e n e s s .

Let y o u r head rest in the m i d d l e and o b s e r v e how you s e n s e your h e a d .

See if you can sense the top of the h e a d , the f o r e h e a d , the t e m p l e s , the
e y e s , the n o s e , the c h e e k b o n e s , the e a r s , the l i p s , the lines of the j a w ,
the interior o f the m o u t h and the t o n g u e , the t h r o a t and the n e c k , a n d
w h a t e v e r e l s e y o u s e n s e p l a i n l y , d i m l y , or n o t at a l l .

Roll the head s i d e to side and n o t i c e w h a t y o u s e n s e as you do t h a t .

Then lie on your left side in such a w a y as to be a b l e to place as m u c h of
the left side of your f a c e on the floor as p o s s i b l e . O b v i o u s l y , p u t t i n g the
left hand a b o v e the head is n o t a good w a y to do it. P u t t i n g the left hand
in f r o n t of y o u improves the s i t u a t i o n s l i g h t l y , but not m u c h . P u t t i n g the
left a r m behind y o u , h o w e v e r , a l l o w s the left side of the face to rest on
the f l o o r . Note w h i c h part o f it m a k e s c o n t a c t w i t h the f l o o r .

Lie in such a w a y that the ear is flat a g a i n s t the f l o o r . T h e n roll

the head to the right ,to m a k e c o n t a c t w i t h the f o r e h e a d , the e y e s , the
n o s e , the m o u t h and the chin on the f l o o r . And go back and forth on the
floor b e t w e e n those p a r t s and the e a r . See w h e t h e r it m a k e s any d i f f e r e n c e
w h a t y o u do w i t h y o u r l e g s , w h e t h e r the head m o v e s m o r e f r e e l y w i t h the legs
bent a n d c l o s e r to the u p p e r body than w i t h the legs e x t e n d e d . See if you
can turn the head so as to c o m e o n t o the f r o n t of your f a c e . But be careful
of y o u r n o s e . You w i l l find that if you roll d i r e c t l y to the s i d e , the
n o s e w i l l p r e v e n t the front of the face from m a k i n g good c o n t a c t . If,
h o w e v e r , you turn in such a w a y that you c o m e o n t o your f o r e h e a d , then the
p r e s s u r e on the n o s e w i l l be from the top t o w a r d s the b o t t o m , the n o s e will
f l a t t e n , and f o r e h e a d , n o s e , lips a n d chin can all m a k e s i m u l t a n e o u s con-
t a c t . P r a c t i c e t u r n i n g the head until you can do that e a s i l y . Pay a t t e n -
tion to the f e e l i n g s in e v e r y part of your face that m a k e s c o n t a c t w i t h
the floor in the c o u r s e o f t h a t m o v e m e n t . Note t h a t y o u roll o v e r the
c h e e k and eye e n route b e t w e e n the ear and the f o r e h e a d .

T h e n lie on your back and r e s t . C o m p a r e the two s i d e s o f the body

including the s h o u l d e r s , the h a n d s , the feet and the f a c e . T h e n turn o n t o
your right side w i t h y o u r right a r m behind y o u , and do the same thing m o v i n g
from lying on y o u r ear to lying c o m f o r t a b l y on the front of y o u r f a c e . Remem-
ber that you m u s t p r e s s down on your nose from a b o v e and not e x e r t p r e s s u r e
m a i n l y on the side of the n o s e .

W i t h the face lying on its f r o n t , g e n t l y push the head up and down so

that the face slides up and down a l o n g the f l o o r . T h e n s t o p .

Lie on your back a m o m e n t ; c o m p a r e w h a t you s e n s e now w i t h y o u r last

 -83-

s c a n n i n g of your body.

Roll to a s i t t i n g p o s i t i o n . Put the f r o n t s o f your lower legs on

the floor so that y o u a r e s i t t i n g on y o u r h e e l s , or h o w e v e r c l o s e l y you
can a p p r o x i m a t e t h a t . T h e n lift your p e l v i s up and f o r w a r d , c o m e down
o n t o your f o r e a r m s , and put the top o f your head on the f l o o r . T h e n , by
m o v i n g y o u r p e l v i s f o r w a r d and b a c k , roll the head on the floor so that you
c o m e down o n t o your f a c e . And then go back onto the top of your head and
as far b a c k o v e r o n t o the b a c k of your h e a d as you can go w i t h o u t d i f f i -
c u l t y , f i r m l y r e s i s t i n g a n y impulse to e i t h e r stand on your head or do a
somersault. If you a r e d o i n g this e x e r c i s e in a room w i t h o t h e r p e o p l e ,
and you w e r e to fall a g a i n s t them u n d e r t h e s e c i r c u m s t a n c e s , y o u e a s i l y
could break someone's n e c k . Now stop.

Put your left ear and the left side o f y o u r face on the f l o o r . Turn
your head left a n d r i g h t , c o m i n g o v e r o n t o the right ear a n d then going
b a c k o n t o the left e a r . See if you do it b e s t w h e n your hands are placed
a b o u t at the level of your e a r s , or w h e t h e r that is too low and the hands
should rather be p l a c e d s l i g h t l y h i g h e r .

Lie on your s t o m a c h and c o n t i n u e to do the same t h i n g , taking the

head from s i d e to s i d e . If it h e l p s to e x e r t some p r e s s u r e o n the floor
w i t h the p a l m s of the h a n d s p u s h i n g a n d p u l l i n g , then d o t h a t . A l s o m a k e
some c i r c l e s on the floor w i t h the front of y o u r f a c e . And be sure t h a t ,
at s o m e p o i n t in the c i r c l i n g , the chin and the f o r e h e a d g e t i n c l u d e d .
See if you can include the lips and the e y e s . Be sure and r e v e r s e the
d i r e c t i o n of the c i r c l i n g f r o m time to t i m e .

Lie on your b a c k o n c e again and r e s t , n o t i n g the a w a r e n e s s you now

have of your face and h e a d . Roll the head f r o m s i d e to side and see w h e t h e r
that d i f f e r e n t a w a r e n e s s m a k e s for a d i f f e r e n t m o v e m e n t a l s o . Then s l o w l y
roll to o n e side a n d g e t u p . W a l k a r o u n d the room to see if your head
feels d i f f e r e n t l y ; w h e t h e r your p o s t u r e is c h a n g e d ; w h e t h e r y o u feel some-
w h a t t a l l e r ; b u t , m o r e than t h a t , w h e t h e r your p e r s p e c t i v e on the r e a l i t y
a r o u n d you has c h a n g e d . A r e you p e r c e i v i n g , in w a y s you a r e c o n s c i o u s o f ,
m o r e w i t h y o u r head and from your head than u s u a l , but doing so in a w a y
that e n h a n c e s y o u r p e r c e p t i o n of the space and the o b j e c t s a r o u n d y o u ,
w i t h o u t m a k i n g your a w a r e n e s s of the rest of y o u r body less than it n o r m a l l y
is?

Sit down and note how you sense y o u r head as c o m p a r e d w i t h how

you sensed it at the b e g i n n i n g o f the e x e r c i s e . T r y it both w i t h the
e y e s o p e n e d and w i t h the e y e s c l o s e d .
 -84-

ABOUT THE AUTHOR

R o b e r t M a s t e r s has b e e n , s i n c e 1 9 6 5 , D i r e c t o r of R e s e a r c h of T h e
F o u n d a t i o n For Mind R e s e a r c h , f i r s t in N e w Y o r k C i t y , then in P o m o n a , New
York. From 1 9 6 2 - 1 9 6 6 h e w a s D i r e c t o r o f T h e L i b r a r y o f Sex R e s e a r c h , New
York City. From 1 9 6 5 - 1 9 6 8 he w a s a l s o D i r e c t o r of T h e Visual Imagery
R e s e a r c h P r o j e c t , New Y o r k C i t y . He is a u t h o r o r c o - a u t h o r of e i g h t e e n
b o o k s and m o r e than o n e h u n d r e d p a p e r s a n d a r t i c l e s d e a l i n g w i t h a s p e c t s
of human b e h a v i o r d e a l t w i t h in his r e s e a r c h a n d p s y c h o t h e r a p e u t i c and
teaching w o r k .

D r . M a s t e r s ' m a n y y e a r s of c l o s e c o l l a b o r a t i v e w o r k w i t h his w i f e ,
D r . Jean H o u s t o n , in the area of m a k i n g a c c e s s i b l e and e x t e n d i n g latent and
p r o d u c t i v e human c a p a c i t i e s , has m a d e its w a y into m a n y school p r o g r a m s
at all a g e levels and into p r o g r a m s for the e l d e r l y and for p e r s o n s w i t h
b e h a v i o r a l p r o b l e m s as w e l l as for the s p e c i a l l y g i f t e d .

He did p i o n e e r i n g r e s e a r c h w i t h m e s c a l i n e , LSD and o t h e r p s y c h o a c t i v e

s u b s t a n c e s f r o m 1 9 5 4 - 1 9 6 5 . His w o r k w i t h h y p n o s i s - - c l i n i c a l , e x p e r i m e n t a l
and d e v e l o p m e n t a l - - b e g a n in 1952 a n d c o n t i n u e s up to the p r e s e n t . The
main t h r u s t of his r e s e a r c h a c t i v i t i e s has been human p o t e n t i a l s or c a p a c i -
t i e s — t h e study of g e n i u s , c r e a t i v i t y , a l t e r e d s t a t e s of c o n s c i o u s n e s s ,
s e n s o r y i m a g e r i e s , a c c e l e r a t e d mental p r o c e s s e s (time d i s t o r t i o n ) and p s y c h o -
s o m a t i c p r o c e s s e s . For the p a s t d e c a d e he has b e e n e s p e c i a l l y involved in
r e s e a r c h and a p p l i c a t i o n s o f p s y c h o p h y s i c a l r e - e d u c a t i o n a l m e t h o d s , par-
t i c u l a r l y neural a n d s e n s o r y r e - e d u c a t i o n , and h a s c o n d u c t e d m a n y w o r k s h o p s
and t r a i n i n g p r o g r a m s for s t u d e n t s and t e a c h e r s of his P s y c h o p h y s i c a l M e t h o d
in the U . S . , E u r o p e and A s i a . P s y c h o p h y s i c a l M e t h o d is s y n t h e s i z e d w i t h
h y p n o s i s , o r t r a n c e , in his p s y c h o t h e r a p e u t i c p r a c t i c e .
 -85-

PSYCHOPHYSICAL METHOD

P s y c h o p h y s i c a l M e t h o d is a very p o t e n t , and a l s o p l e a s u r a b l e , a p p r o a c h
to improving human h e a l t h a n d f u n c t i o n i n g . G r o u n d e d in s u b t l e and s o p h i s t i -
cated u n d e r s t a n d i n g s of the w o r k i n g s of the human m i n d - b o d y s y s t e m , it o f f e r s
a d v e n t u r e s in s e l f - e x p l o r a t i o n and s e l f - u n d e r s t a n d i n g , w h i l e m o v i n g the
person c l o s e r to an o p t i m a l use of the s e l f . T h e b e s t i n t r o d u c t i o n in
w r i t i n g is the b o o k , by D r s . R o b e r t M a s t e r s and Jean H o u s t o n , L i sten i ng
to the B o d y . B r i e f l y , P s y c h o p h y s i c a l M e t h o d :

o
F a c i l i t a t e s m o v e m e n t and g e n e r a l l y improves the o r g a n i z a t i o n of the
musculoskeletal system.
o
Brings the body image into b e t t e r c o r r e s p o n d e n c e w i t h the actual
physical b o d y . W i t h a l m o s t all p e o p l e living u n d e r p r e s e n t - d a y
c o n d i t i o n s , t h e r e are many and s e r i o u s d i s c r e p a n c i e s b e t w e e n the body
i m a g e , or body as s e n s e d , and the body as it a c t u a l l y i s , leading to
m o v e m e n t i m p a i r m e n t s , e x c e s s t e n s i o n s , s q u a n d e r i n g of e n e r g y , and
o t h e r m i s - u s e s of the m i n d - b o d y s y s t e m .
o
C o r r e c t s d i s t o r t i o n s of the k i n e s t h e t i c s e n s e , a l s o a l m o s t u n i v e r s -
ally p r e s e n t , a n d m a k e s c o n s c i o u s many a c t i o n s w h i c h p e o p l e d o w i t h o u t
being c o n s c i o u s that they do t h e m .
o
T e a c h e s a w a r e n e s s and use of m i n d - b o d y i n t e r a c t i o n s w h i c h a r e a l s o
t y p i c a l l y u n c o n s c i o u s and so b e y o n d s e l f - r e g u l a t i o n .
o
D e m o n s t r a t e s the f u n d a m e n t a l i m p o r t a n c e of a w a r e n e s s as the g r o u n d for
a u t o n o m y and h e a l t h , and a l s o its t h e r a p e u t i c f u n c t i o n s . Greatly
i n c r e a s e s a w a r e n e s s of self a n d w o r l d .
o
B e c a u s e of the i n t e r r e l a t i o n s h i p of m o v e m e n t , s e n s i n g , t h i n k i n g and
f e e l i n g f u n c t i o n s , all of t h e s e f u n c t i o n s a r e b e n e f i t e d by P s y c h o -
physical M e t h o d e x e r c i s e s w o r k i n g w i t h m o v e m e n t p r i m a r i l y .
o
D i s i n h i b i t s b l o c k a g e s in the b r a i n ' s m o t o r c o r t e x , thus e n l a r g i n g
the m o v e m e n t r e p e r t o i r e and r e l e a s i n g m u s c u l a r and some o t h e r inhibi-
tions.
o
R e - e d u c a t e s the n e r v o u s s y s t e m a n d r e q u i r e s q u a l i t a t i v e l y h i g h - l e v e l
use of the b r a i n ' s right h e m i s p h e r i c p r o c e s s e s - - p r o c e s s e s n o t o r i o u s l y
n e g l e c t e d by a c a d e m i c e d u c a t i o n .
o
G r a d u a l l y e s t a b l i s h e s p e r m a n e n t c a p a c i t i e s for s e l f - c o r r e c t i on and
sel f-regul ation of body m e c h a n i c s , p o s t u r e , m i n d - b o d y i n t e r a c t i o n s ,
r e l e a s e of m u s c u l a r t e n s i o n s and m o v e m e n t i m p a i r m e n t s , e l i m i n a t i o n
of e x c e s s i v e use of f o r c e , and m a n y o t h e r i m p r o v e m e n t s , leading to a
b e t t e r i n t e g r a t e d and m o r e e f f e c t i v e use of the m i n d - b o d y .
 -86-

COMMENTS

Comments about the w o r k of Robert M a s t e r s and his w i f e , Jean

H o u s t o n , as the w o r k is described in several of their b o o k s :

Listening to the Body: "A brilliant w o r k by two pioneers of

modern c o n s c i o u s n e s s r e s e a r c h . A b o o k that can r e v o l u t i o n i z e psycho-
t h e r a p y , p s y c h o s o m a t i c m e d i c i n e and e d u c a t i o n . "
— S t a n i s l a v G r o f , M . D . , Esalen Institute

" . . . i m p o r t a n t and highly original one w o u l d a p p r e c i a t e the

e r u d i t i o n , the w i d t h of the a p p r o a c h and the o r i g i n a l i t y of the c o n t e n t .
For m a n y , this...will be a real e d u c a t i o n a t last."
— M o s h e F e l d e n k r a i s , S c . D . , Tel A v i v

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Mind Games: "I think that M a s t e r s and Houston a c t u a l l y have broken

through to a new u n d e r s t a n d i n g of the sense and uses of the d i s c i p l i n e s
of inward-turned c o n t e m p l a t i o n - - a n u n d e r s t a n d i n g that leaves the Freud-
ian schools of t e c h n i q u e and theory far b e h i n d . Their a c c e n t is not
on the curing of d i s e a s e but on the e n l a r g e m e n t , r a t h e r , of our h e a l t h . "
— J o s e p h C a m p b e l l , New York City

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The V a r i e t i e s o f P s y c h e d e l i c E x p e r i e n c e : "It may well be that this

is one of the most important books of the c e n t u r y ; it is e a s i l y the m o s t
brilliant v o l u m e dealing w i t h the p s y c h e d e l i c e x p e r i e n c e . "
- - S t a n l e y K r i p p n e r , P h . D . , Director of P s y c h i a t r i c Research
Maimonides Hospital, Brooklyn, N.Y.