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Quantum-TouchCore Transformation:ANewWay toHeal andAlterReality is distributedby theSociety for the Study ofNativeArts and Sciences, a non-profit educational corporationwhosegoalsaretodevelopaneducationalandcrossculturalperspecitvelinkingvariousscientific,socialandartistic fields: tonurture aholistic viewof arts, sciences,humanities, andhealing; and topublishanddistributeliteratureontherelationshipofmind,body,andnature.

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The Library of Congress has cataloged the print edition as follows: Herriott, Alain, 1950-Quantum-touchcoretransformation:anewwaytohealandalterreality/AlainandJodyHerriott;editedbyGenevieveM.FewellandColleenHomRocero.

p.;cm.eISBN:978-1-58394-810-11.Healing.2.Energymedicine.3.Touch–Therapeuticuse.I.Herriott,Jody.II.Fewell,GenevieveM.III.Rocero,ColleenHom.IV.Title.[DNLM:1.Mind-BodyandRelaxationTechniques–methods.WB880H567q2008]RZ999.H4672008615.8’22–dc22

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v3.1

Appreciation

Thanksmustbegivento:Risa,Vanda,Michelle,Genevieve,andRichard,withoutwhomthisbookwouldnothavebeenpossible.

—AlainandJodyHerriott

Contents

CoverTitlePageCopyright

ForewordPrefaceIntroduction

Chapter1:CoreTransformation:OpeningtheDoorAnOverviewCoreTransformation:Highlights

Chapter2:TheBodyasaMatrixTheBiologyoftheBodyMatrixABiologicalViewofEnergyBlockagesTheBodyasFlow:AnEnergeticLookBetheExampleMeditationBeforeYouBegin

Chapter3:TheCoreBreathHowtoFindTheCorePointOtherWaystoPlaywithExhalingWhatMostPeopleDoWrong

Chapter4:MovementandExercisesAwarenessThroughMovementBeforeYouBeginInspirationandExpiration

TheFiveDiaphragmsGroundScan

Chapter5:ElongationsTheBiologyandPhilosophyofElongationsTheGroundingExerciseTheStandingKnee-BendElongationAnchored-SacrumExerciseAwareWalkingPouringForwardMeltingAroundaTennisBallElongationwithaTowelSpiralingUpandDownMicro-MovementsUsingtheExercises

Chapter6:PerceptionandtheHealingAspectFeelingtheEarthFeelingtheRiverExercisePerceivingEnergy

Chapter7:TheHealingTechniquesIntroductionTheSteam-ReleaseTechniqueWombingTractor-BeamTechniqueWombplusTractor-BeamTechniqueExtendingthePresence,PokingwithaStick,orTheChaserTechniqueHealingthroughMakingSpaceorLeveringOpenaJointShowingYourClientHowtoPourForwardSelf-HealingandCheck-In

SelfasLogDistanceHealingWorkingonAnimalsAGuideforWhentoUseWhichHealingTechniqueExamplesofWhentoUseYinorYangTechniques

Chapter8:QigongABriefHistoryofQigong

Chapter9:WorkingonWaterandFood

Chapter10:HealingStoriesHealingStoriesAnimalHealingStories

Chapter11:BasicGuidelinesforUsingtheCoreTechniques

Chapter12:FrequentlyAskedQuestions

Glossary

InPraiseofCoreTransformationWorkshops

“Enrichingspectrumoftechniques,valuabletoolsforhealthtocomplementthebasictechniques.”

—CaroleAmos

“Mystructurechangedcompletelyduringthisworkshop,whichfacilitatedbothphysicalandemotionalrelease.Iwasamazedthatsuchsmallmovementsbroughtsuchprofoundchange,butthatishowmuchbreathingincreasestheprocess.”

—DawnDonalson

“Reallyenhancedmyabilitytogoinsideandenterthesilence.Icontinuetobesurprisedasmyself-imposedlimitationsfellaway.”

—DanielleHanneken

“Lotsofinformationandawarenessphysicallyandemotionally,downtothecellularlevel.”

—RosvelGarza

“Veryinformativeandtransformational.Alainisalwayswillingtoanswerquestionsandsharehisknowledge.”

—RosieNadwodny

“Theamountofinformationprovidedonalllevelsofthisworkisunbelievable.”

—LizSharp

“Itwasafun-lovingenvironmentforfindingspacewithin.…Ihopetocontinuetoexpandmyawarenessandunblockmyselfaswellashelpotherstodothesame.”

—JonathanLea

“CoreTransformationismeaningfulwork,transformingwhatwehavenowbackintowhatisourownnaturalbirthright.”

—BHOK

“Wow,trulyopeningandinspiring.Amazingpossibilities.Ilookforwardtousingthiswork.”

—RickHopton

“Icametothisclassdepletedofenergy.…Ihaven’thadenergytowalkoutsideorinsidemorethanbetweenchairsandmybedfortwomonths.Thisclasshasgivenmehope[that]IcanbringupmyenergywhenIneed[it]duringmystruggle[with]thecancerthathastakenmehostage.NowIhaveanewtooltopryitoffmybodyandeliminate[it].”

—KristinGudjonsdottir

“Justlearninghowtobreatheisamazing.It’sabsolutelyperspectivechanging.”

—S.G.

“Ireallyhadnoideaofwhatthe‘yin’wasuntilthisworkshop.Theexercisesweregreatandtransforming.Andthehealingtechniquesweregreattools.Everythingwasexplainedverywell.”

—S.F.

“Whatanawesomeandmagnificentmodality.Suchaneasytechniquethatisnothardtodowithpositiveresults.”

—S

“Practical,informative,empowering,anddelightful.Iamclear,I’mempowered,andmyfriendsandclientswillbe.”

—JackBennett

“IlikedtheYintechnique,Ireallyfeelthistechniquewillbeusefultomeeverydaypersonallyandwillspeeduptheprocessforclients.”

—KayFinly

“[Iam]…gettingtoknowmyselfbetter,whileknowingthatitisopeningtheclientatthesametime.Itmakesthishealingseemsoeffortless.KnowingtheYinofmeisfantastic.

—JuliaTsien

“Itisaveryeffectivetypeofhealing.Theentireconceptispeople-friendly.Thehumilityisveryappealing.”

—EllenQuagliaroli

“Anamazingnewtreatmenttechnique.Therearenoboundstowhatthemindandourintentioncando.”

—BN

Foreword

Inthe30yearsthatIhavebeenusingQuantum-Touch,theprocesshascontinuedtoamazemewithitspower,ease,andeffectiveness.

Conceptually,thebasicQTworkhasthepractitionerlinkingbreathingandbodyawarenesstechniquestoraisetheirownenergyfield.Thenthroughaprocessofresonanceandentrainment,theclientisabletomatchorentraintothathighervibration.Bodyintelligenceusesthatenergytoitsbestadvantageforboththepractitionerandclienttoacceleratehealing.Theresultshaveinspiredphysicians,chiropractors,andahostofprofessionalandlaypeopletoteachorpracticethisworkinover45countriesaroundtheworld.

CoreTransformationworksinanentirelydifferentmanner.Insteadofraisingone’sownvibrationfortheclienttomatch,thepractitionerlearnsaprocesstoemptyout,shifttheirattention,andbecomesoprofoundlyquietthattheclientmatchesthepractitioner’sstateofinnerpeace.WhilethetechniqueshavebeenmorechallengingformetolearnthanthebasicQTwork,theresultshaveattimesbeennothingshortofastonishing,ordareIsay,miraculous.

IcantellyouwithoutanyexaggerationthattheCoreTransformationworkistrulytransformationalforthepractitioner,aswellastheclient.Onediscoversthatbytransformingoneself,theworldoutsidechanges.Thisisaspectaculardiscoveryworthyofthegreatsages,andiftakentoitslogicalconclusion,causesustoopentoamuchlargerandexpandedsenseofself.

Alainlikestosay“Thereisno‘outthere’outthere.”Whendeeplyunderstood,thedepthofmeaninginthatshortsentenceislikeajewelthatcanpropelustodiscoveriesandwondersbeyondthelimitedboundsofourcurrentidentity.Drinkdeeplyofthiswork,foritistrulyagifttohumanity.

—RichardGordonauthorandfounderofQuantum-Touch

Preface

WhyDidWeChooseToExpandOurJourney?

TherewerethreequestionsstudentskeptaskingduringtheSuperchargingQuantum-Touchclasses.Thesequestionswere:

1.HowdoIworkonmyselfaseasilyasonsomeoneelse?

2.HowcanIsenseor“see”whatishappeninginsomeone’sbody?

3.Whydo/doespainorphysicalproblemssometimescomebackafterasession?

JodyandIbeganexploringotherpossibilitiesandintheprocessofthissearch,wehadtheopportunitytoworkwithawomannamedRisaKaparo.Shewasteachingamethodofworkingwiththebodythroughyogaandbreath,andwefoundhermethodsveryinteresting.RisabroughtherownflavortoVandaScaravelli’swork(anItalianYogiandauthorofAwakeningtheSpine),whichusedaspecificbreathingmethod.Shelinkedthisbreathwithexercisesbothforhealingandformovementingeneral.Thisbecameinvaluableinthesearchtoanswerthesethreequestions.NowwebothutilizeandbuildonRisa’swork.

AswithQuantum-Touch(describedinQuantum-Touch:ThePowertoHealandSuperchargingQuantum-Touch),CoreTransformationisalsoanentrainmentprocess.InQuantum-Touch,thecliententrainstotheactivityofthebreath,ora“raised”frequency.BobRasmussen(fromwhoseworkRichardGordonderivedtheQuantum-Touchhealingwork)changedthisapproachtotheQuantum-Touchenergyworktowardtheendofhiscareer.Hebegantoslowthebreathingcycledowndramaticallyandbecameabitsecretiveaboutthework.Wefeelthathealsofoundanapproachsimilartowhatweareabouttointroducetoyou.

WhatIstheDifference?

Oneofthefirstquestionspeopleaskwhentheyhearaboutthisworkis“HowdoesitdifferfromtheQuantum-Touchthatwearealreadyfamiliarwith?”Inthebooks,Quantum-Touch:ThePowertoHealandSuperchargingQuantum-Touch,thetechniquesaredesignedtoraisethevibrationofwhatyouareworkingon;asthisvibrationisraised,theclient’sbodymatchesit.Thisisaccomplishedbysweepingandbreathingandsendingtheenergyintoyourclient.Wecallthisan“active”or“yang”approachtoenergyworkbecauseyouareconsciouslyoractivelyraisingthevibratoryfrequencyoftheclient’ssystem.WiththeCorework,wewillintroduceyoutothe“yin”formofenergywork.Wearegoingtoaskyoutothinkaboutentrainingtoquietratherthanactivity.Wearegoingtoshowyouhowtomakeyoursystemsoquietthatthecliententrainstothisquietstateandshiftsbecauseofit.WecalltheCoreworkyinenergywhenwecompareittowhatwehaveknownpreviouslyintheBasicandSuperchargingworkshops.Thisisthenatureoftheyinandyangview.Energies,objects,thoughts,philosophiesaremoreyinoryangwhencomparedtoeachother.Inthiscase,itmeansaquietapproachratherthananactiveone.

BoththementalspacethattheCoreworkusesandthebodyawarenessitengendershavebecomeanintegralpartofourlives.WenolongerhavetoconsciouslyputourselvesintheCorepointbecauseaftersomepractice,wefindourselvesgentlyconnectedwithouteffort.Thisallowsustobeinamoreopenandflexiblespacebothmentallyandenergetically,whichmakesourdaymuchsmoother.Physicaltensionsareeasilyreleasedwithjustaquickbreathortwoalongwithamoment’sattentiontothebody’sflows.

Wehopeyouenjoythisjourneyofdiscovery!

Introduction

CoreasTransformationofSelf

Oneofthemostdesirablepartsofhealingworkistheinnerjourneythataccompaniesthisprocess.Wehavefoundthatthemoremeditativethisprocessis,themoreintriguingitbecomes.Activemeditation,specificallycontemplationlacedwithintent,isthebasisofthiswork.Manypeoplehavetoldusthat,afterexperiencingtheCorework,itissomethingtheyhavelookedfortheirwholelives.Notonlydotheybegintoexperienceadeepquiet,butitfeelsliketheentrypointtosomethingsomuchbigger:abiggeruniverse,abroaderviewpoint,etc.

Whatisdiscoveredwhilepracticingthisworkisuniquetoeachperson.Themoreyoupractice,themoreyoudiscover.Thisdiscoveryisnotlimited;anythingyouputyourattentiononbeginstounfold.Ifyoustayoutofyourownway,thatis,youdonotallowlogicalthoughttointerfere,whateveryouplaceyourattentiononhasitsownnaturalwaytoexpressitself.Thisappliesto:healing,business,emotions,orsomethingasmundaneasmowingthelawn.

Theseexperiencesallowyoutorealizethatyouaresomuchmorethanyoueverthought;thatyouarethecentralkernelororiginpointfromwhichyouexpandandexplorewithin.WefindthattheCoreTransformationworkgivesusmoreaccesstoandpossibilitiesforhealingthaneverbefore.Thisispartlybecauseoftheimageryitproduces,aswellasthealmostdream-likequalitythatispresent(i.e.theCoreworktakesusoutofthelogicalthoughtsofhowthingsare“supposed”tobe),whichallowsustoreducethingstotheirbasecomponents.Wethenmovebeyondthisstatetowhatfeelslikeasparkofcreation.Atthispoint,atleastintheory,allthingsbecomepossible.IfyouhavebeenpracticingBasicQuantum-Touchand/orSuperchargingQuantum-Touch,youwillhavetoshiftyourwholepointofviewtogettheproperfocus.

Beyondthis,regardlessofyourformerexperience,italsorequiresyoutobeyourself,i.e.tobepresent,fullyattentive,orconsciousfortheexperience,eventhoughthestatemightfeeldream-like.

Chapter1CoreTransformation:OpeningtheDoor

Vibrationiseverywhere,ineverything.Ateachmomentineverydayweareaproductofthisvibrationandtheentrainmentitbrings.

TAnOverview

HECORETRANSFORMATIONWORKhasasitsfoundationanewtypeofbreathworkcoupledwithauniqueinternalfocus.Thisuniquefocus

combinedwithanequallyuniquebreathingpatterngivesusanentrypointtoopeningtheself.Thisopeninghassomanyapplicationsandassociationsthattheyfarexceedthemajorfocusofthisbook.Wehavefoundthatthestateproducedisextremelymeditative.Thisismeditationwithaspecificintent,thatofhealing.Yourintentisnotlimitedtohealingwork,however;youcanalsouseittofocusonself-discovery,orhaveitbeacontemplationof“beingness”alone.Thisfocuscombinedwiththebreathisanentrypoint.Whereyouchoosetogowithitfromthatparticularpointisreallyuptoyou.Weinviteyoutoenterthemysteryofwhoandwhatweareasindividuals,asspiritualbeings,aswellaswhatandhowtohealwiththismarvelousmethod.Thebreathingtechniqueswewillteachyouanswermanymorequestionsthanthethreepreviouslymentionedinthepreface.Itgoestotheheartofbeinganddoingatalllevelsofone’slife.

ThewholepremiseoftheCoreapproachtoentrainmentistoopenyouto“quiet.”Thisquietisconsciouslyorpurposefullylinkedtoasubtle,sensateablefeelingofrelaxationand,atthesametime,asenseof“melting”or“unraveling”withinyourbody.

Asyouexperimentwiththiswork,alwayslookforthereleasethatiscreatedbythebreathwhenitiscoupledwiththespecificfocus.Whileitmayfeelelusiveatfirst,themoreyoupracticeit,themorerelease/reliefyouwillfindyourselfabletoexperience.Themoredefinedthisbecomes,thequieteryoursystemwillbe.Asyoursystembecomesquieter,youwillexperiencemorereleasewithinyourownbody:thusyouwillbeabletoofferyourclientsmorechangeastheyentraintoyournewstateofbeing.

Fluidity,Flexibility,andBeingYourSelf

Whenyoulaugh,howdoesyourbodyfeel?Formostofus,itisasif

Whenyoulaugh,howdoesyourbodyfeel?Formostofus,itisasifeverythingstartstoletgo;webecomemoreflexibleandfluid.Wearein“abandon”—notexamininghowwelookattheworld,wearejust“being,”wearejustpresent.Thisisonewaythat“being”expressesitself.Itisawaytorecognizethatwehavebeenholdingtootightly,orviewingtheworldthroughtoorigidawindow.Itisthechangefromtensiontoreleasethatpointsouthowtight(bothmentallyandphysically)wehavebecome.Wehaveallreadthatlaughtertherapyisoneofthewayspeoplehavecuredthemselvesofcancers,elevatedtheirperformanceabilityinsports,andmuchmore.Thiscanbeeffectivebecausethelaughteropensthesystem,thuscreatingmoreflowandoptimizingthephysicalsystemaswellasone’spsychologicalbalance.

Ifweapproachflowingwithabeginner’smind,wearenotstriving,norareweuptightaboutit;instead,wearecuriousandexploratory.Ifweareaskedtohavefunwiththismethod,wemaynotbeabsolutelysurewhatthatmeans,butitdoesgiveuspermissiontotrynewtechniqueswithoutourinnercriticgettingintheway.Beingplayfulduringthisprocessisanotherwaytoflow.Alsokeepinmindthatfeelinglove,atanylevel,asyoudotheworkisawaytoentera“freer”ormoreopenstate.

Throughdifferenttechniques,suchasbreathingormovementorbyquietingyourself,youcangiveyourselftheopportunitytobeina“state”thatisn’tdemanding.Itwillbeaboutlettingyourselfgoorreleasingatadeeperlevelthanmostofusareusedtoallowing.Thiscanbedoneconsciously,andcanbedeepenedthroughtheCorework.

WithCoreTransformation,weofferyouonewaytogetintoaverydeeplyallowingstate(seesectionbelowforanoverviewoftheterm“allowing”).Weaskyoutofocusmainlyonwhathappensontheout-breath,inacontinuous,flowingmanner.Thisnewquietstate,likelaughter,isdeeplyrelaxingandprovocativeinthechangesthatitcanofferyourownbodyandmind,aswellasyourclient’s.

WhatIsAllowing?

Allowingisastateoffree-flow,ormaximumflexibility.Whilewehave

Allowingisastateoffree-flow,ormaximumflexibility.Whilewehaveanintent,inthiscaseforsomeonetoheal,theultimatedesireistobeopentowhateveroccurs.Atthesametime,whatoccursbecomesaneventinitselfandthiseventisallowedtounfold.Asappliedtohealing,thismeanswehaveanintentforthebodyandmindtomovetowardswholeness.WeallowthebodytofinditsownwaytowholenesswhilewesimplycreateastateusingthevariousCoreTransformationtechniques.Changeisallowedtounfold.Thisisaboutnotbeingattachedtotheoutcomeortheexactunfoldingoftheprocess.

TheBodyasYinandYang

Wearegoingtodescribethebodyintermsof“yin”and“yang.”Whensomethingisconsideredyang,itisthoughtofasactive,dynamic,orhavingmotion.Whensomethingisthoughtofasyin,itisconsideredquiet,receptive,andallowing.Thereisalwayssomeyinwithinanexperienceandsomeyangwithinthesameexperience.The“yin/yang”symbol,“ ,”wascreatedtodemonstratethisidea.Alongthislineofreasoningyoucanalsosaythat:highandlowsupporteachother;lightanddarkexplaineachother.ThisisthebasisofTaoism.Comparisonsofflows,orenergymovementinoraroundthebody,canbeexpressedinthismanneraswell.Ifyouareinterestedintakingthisconceptbeyondtheboundariesofthisbook,wesuggestyoureadthe“TaoteChing”byLaoTseandexperiencethemainexpressionofthisviewoftheworld.

ThepurposeoftheCorebreathistocreateanawarenessofyourinternalterrain.This,inturn,helpsyoubegintheprocessoflearningorexperiencingquiet.Wecanhearenergeticstaticor“bodynoise”betterbecauseofthis.Thismeansthatyouwillbeabletodiscernenergyatamuchfinerlevel.

Getusedtotheideaofflowsandfields.WhencomparingtheBasicQuantum-TouchtechniqueswiththeCoreTransformationtechniques,wecandescribethebasicworkasyang,andtheCoreworkasyin.Theyangworktosomedegreedependsontheamountofallowingbythepractitioner.Howeasilythisoccursisdependentonthepractitioner’sstateofmindandfocus.Nowwewilltakethisallowingtoamuch

deeperlevel.Thetwostylescanbuildononeanotherbutdonotdependoneachother.

WithintheCoreTransformationprocess,asyoulearnquietness,allowingbecomesdeeper.Asyouallowmore,youareabletojointheflowsthatexistwithinyouand“be”theexperienceratherthanobservetheexperience.

CoreTransformation:Highlights

TheCoreTransformationworkfacilitatesworkingonyourselfaseasilyasworkingonothersanditgivesyouaccesstoanawarenessofwhatishappeningwithinanotherperson’ssystem.Italsomakesitcomparativelyeasyforyoutonoticehowyoumoveoruseyourownbody,whichthenallowsyoutochangehowyouapproachmovementandtheflowsorpatternscreatedwithinmovement.

WorkonYourselfEasily

Whenbreathingwiththisparticularfocus,whichwecalltheCorepointortheCoreBreath,itiseasytorelatetoyourphysical,mental,andspiritualforminthethird-personviewpoint.Thismeansthatitisalmostlikeworkingonsomeoneelsewhenyouworkonyourself.Thismakesitmucheasiertoaffectyourownsystem;infact,itisjustaseasyasworkingonsomeoneelse.

Additionally,inordertoofferchangetosomebodyelsewiththistechnique,youbeginbycreatingastateofquietandunravelingwithinyourself.Soyou’vealreadybeguntoworkonyourselfanyway!

Senseor“See”intoOthers

Youcansensetheenergiesinanotherperson’sbodyfairlyeasilybecausetheactofmakingyourownsystemveryquietallowsyoutorecognize“noise”orimbalancedcurrentsinsomeoneelse’sbody.Theseareasdonothaveasmoothenergeticflowtothem.Aperson’sflowcanbeexperiencedinakinestheticway,avisualway,orthroughanyofthesixsensesincludingthe“knowing”sense.Thekeyistogetyoursystemquietenoughtonoticedifferencesinanotherperson’ssystem.Thisismosteasilysensedonthelevelofflowsormovementsofenergyinaperson’sbody.

person’sbody.

DealwithRecurringPatternsand/orPain

Painoftencomesbackbecausepeopledonotchangetheirhabitualwaysofmoving.Theycontinueusingthesameposturesandwaysofdoingthingsthatprobablyhelpedcreatetheprobleminthefirstplace.

Whenwearephysicallyactive,mostofusmoveinhabitualmovementpatterns.Forinstance,ifyoupickanobjectupfromthefloor,youusuallyuseyourbodythesamewayeachtime.Thisoccurswithjustabouteverythingthatyoudo.Asyoulearntoquietyoursystemthroughtheexercisesintroducedinthisbook,youwillhavetheopportunitytobecomeawareofandretrainthesemovementpatternsintoamoreharmoniousflow.Themoretheseexercisesarepracticedwhenlinkedtothebreathwork,themoredynamicthepotentialchangesareandthelesslikelyyouwillre-injureanareathroughpoormovementhabits.Thisis,ofcourse,fromastrictlymechanicalview,butthereisalsotheemotionalaspect.

Asyoumoveingreaterharmonyandaremore“present”withinyourself,youwillhavemoreaccesstoyourself-talk.Mostpeople’sself-talkhasaneffectonhowtheyfeelandwhattheydo.Onceyouhearwhatyourmindsays,youcanstarttakingstepstoconsciouslychangehowyouaddressyourself.Thereismoretothisthanjustself-talk,butitisoneoftheentrypointstomorecompletelyknowingyourself.

Chapter2TheBodyasaMatrix

Weareacomplexbeing,embeddedinthematrixoftheUniverse.Weentrain,weadapt,andwechange.Whatgivesusaccesstoallthisisourwholeself,experiencedineachmoment,growing,opening,and

becoming.

T HEDICTIONARY1DEFINEStheword“matrix”as:

1.Asubstanceinwhichsomethingisembeddedorenclosed

2.Asituationorsetofcircumstancesthatallowsorencouragestheorigin,development,orgrowthofsomething

3.Thesubstancethatexistsbetweencellsandfromwhichtissue(forexample,cartilageandbone)develops

4.Abedorsurroundofmaterialthatgivesprotectionorabsorbsaforce

TheBiologyoftheBodyMatrix

Microfilamentswithfluorescentdye

Thebody“matrix”canbethoughtofasastructurethatiseitherliquidorcrystalline.Withinthismatrix,thereareinnumerabletinytubules,runningthroughoutthebody.Thesetubulesarecollectivelyknownasthecytoskeleton.Theyareactuallymicrofilamentsthatcanbeseenatthesub-cellularlevelandarepartofanewemergingviewofbodyfunctioninmolecularbiology.Thesizeofamicrofilamentis4to6nanometers(Pictureanaveragemarbleandnoteitssize:amarbleistotheEarthasananometeristoameter.).Thesemicrofilamentsareineachofyourcells:traffickingproteinstospecificdestinations,movingorganellesthroughoutthecellinanorderlymanner,andeventransportingthemRNAmoleculesfromthenucleustospecificareasfortranslation.Itwastraditionallythoughtthatthisgroupofmicrofilaments,orthecytoskeleton,onlyplayedasmallroleinmaintainingcellintegrity,celldivision,andcytoplasmicstreaming,butrecentlyscientistshavebeguntorecognizethatthecytoskeletonisalsoinvolvedincellsignaling,metabolism,andmoleculartransport.

ABiologicalViewofEnergyBlockages

Ideally,thebodyisinaconstantstateofmeltingandreorganizing;thismaintainsitshealth.Healthproblemsintheformofenergyblockagesmanifestasaninhibitionoftheflowthroughthecytoskeleton.Thiscanbecausedbyanythingfromanemotionalsituationtoaphysicalinjury.Tensionand/orstressaresomeofthemajorfactorsthatinhibitthisflow,causingcompressioninthebody’ssystem.Thebeliefinmedicalcirclesnowisthatabout80percentofallillnessisstressrelated,andthenewestresearchisstartingtoshowthatthisnumberiscloserto95percent.

Thebodyacceptschangebestwhenitisopen,relaxed,andflowing.Ifyouattempttocausechangeinthebodyasacrystallineorrigidform,itripsortears.Thebody’snetworkoffilamentsactlikestraws—ifthereisanobstructionorbendinanyofthestraws,thereisnoflow.TheeffectivenessofCoreTransformationhealingreliesonitsabilitytocreateorre-establishaliquid-state,flow,orgroupofflowsthroughthebody.Bymeltingoursystem,wecanstraightenthecompressedorblockedstrawsinordertofacilitateflow.Inthisliquidstate,youallowthebodytotransformintoanewmatrixthathasthepotentialforoptimumhealth.

Forexample,ifyouareatworkandsomeoneorsomethingbothersyou,yourbodygoesintoastressreaction.Thisinspiresmorestressinyoursystemandcausesbothphysicalandmentalhavoc.Anykindoftensioninthebodyrestrictsthemicrofilaments(thebody’stransportationsystem),andwhenthereisconstanttension,thebodygraduallybreaksdown.Tomaintainhealth,itisessentialthatthebody’ssystemremainsuncompressedbytensionorstrain,acrystallinestate,andinsteadflowsfreely,aliquidstate.WiththeCorework,youwilllearnhowtoguidethebodybacktoitsliquidstate,re-establishingflowaroundandthroughthecells,allowingabetterexchangeofnutrientsandamoreefficienteliminationoftoxins.Thisispartoftheprocessof

rebuildingyourstructureandthatofyourclient.

TheBodyasFlow:AnEnergeticLook

Thebody’sflowcanbecomparedtoamovingriver,movingeasilyandeffortlessly.Thisflowisconnectedtoagreaterflow,justassmallsystemsofriversandlakesfeedintothegreatoceansoftheworld.Thisgreaterflowisanenergythatappearsexternal,butinfactitisconstantlyfeedingintoandflowingthroughus.Itisthelife-forceenergy,chi,orprana(asisdiscussedinQuantum-Touch:ThePowertoHeal).WeareeachanindividualexpressionoftheLife-ForceEnergy;thewaytheLife-Forceflowsiswhatmakesuswhoweareonalllevels.Theuniverseisanexampleofariverorflowintotalallowing;namely,itrequiresnothing,yetisavailableforallbeings.WhenyoubeginusingtheCorebreath,youwillbegintobecomeawareofthequalityoftheflowwithinyourselfandyouwillhaveaccesstotheexternalenergyflowsthatarebeneficialforourconsciousnessandourbodies.

BetheExample:Howrelaxationandflowinyourselfcreateshealthinyourclient

Weareallfieldsofenergy.IfIamnearanotherperson,hecansensemymoodbecauseheisnearmyfield.IfIthinkofafriendoralovedone,Iambeginningtohaveaneffectonhimorherbecausethereisnoseparationbetweenusontheenergeticlevel.Wehaveallbeeninsituationswherewewalkintoaroomandthingsfeelverywrongorevenveryright.IfIcausemyenergeticfieldtovibrateinaparticularway,Ibegintoaffectthosearoundmewiththisvibration.AsIadjustmyintentwithinthisvibration,Iaffectthosearoundmemore(i.e.ifIshiftmyvibrationinadirectedwayorwithaspecificintent,IhaveagreaterinfluencethanifIhadnoparticularintentatall).Energyfollowsthought.MyintentguidesmyvibrationsothatitcanbesharedwiththosewhohavetheirattentiononmeandwiththosethatIplaceparticularattentionon.ItisinthismannerthatweusetheCoreTransformationmethodstodohealingworkthroughintentandentrainment.

WhenwepracticetheCorework,wegainaccessnotonlytoourselvesinthisway,buttoanyonewechoosetointeractwith.ThishappensbecausetheCorebreathcreatesastatewithinthepractitionerthatcausesherenergeticfieldtobecomeflowingandquiet.Forexample,ifIletmyflowingandquietenergyfieldinteractwithsomeoneelse,bycontrast,IcannotethequalityofhisorherflowbecauseIam(atthattime),anexampleofanopen,flowingstate.Theaveragepersonhasaflowthatjumpsaround,muchlikeaballinapinballmachine.Wecallthisjumpyqualitya“noisy”orimbalancedsystem.IfIdemonstrateaquietstate,Icansenseandaffectareasthatarenotflowingorarenoisy,throughmyintent.Bydemonstratingsmoothflowwithinmyself,andthinkingoftheotherpersonatthesametime,Ibegintoaffecthisorhersystem.Thisistheentrainmentportionoftheprocess.WhenIfollowaclient’sflowandencountersomethingintheway,IthenapplyaCoretechnique,forinstance,I“womb”theanomaly.Asthewombedarea

comesintoharmony,thenitisnolongerablockage;itisaflow.Nowthesystemismuchsmootheroverall,whichisthebeginningoftheclient’sreturntohealth.

Ifweintroducetheconceptofrelaxationtothesystem,wegetflow.Eachin-breathandeachout-breathisanopportunityfordeeperflow.Whilemostpeoplethinkofbreathinginandoutasexpansionandcontraction,wewanttofeelflowbothontheinhaleandtheexhale.ByusingtheCorebreath,wearegiventheopportunitytoexperiencethisverydeeply.Afteryou’vebeendoingthebreathforawhile,itbeginstofeellikethebreathbreathesyou.Thisgivesyouawholenewwaytoexperienceyourselfandeverythingaroundyou.Thismeansthatyouarebeginningtoredefinewhoandwhatyouareinrelationtoeverything.

Meditation

TheCorebreathgivesusanopportunitytomeditatemorefullyandproductively.Itallowsustoenterprogressivelydeeperstatesofbeing.Thiscreatesafeelingofbeingconnectedtotheuniverse.WhenwegofurtherintotheCorespace,theexperiencecanbecomequiteblissful.Asweapproachthedeeperstates,wemayfeelsometrepidationbecausethesestatesareoutsideournormalexperiences.Ifwearekindtoourselvesandallowourselvestogentlytouch,explore,andthenexperiencethesenewavenues,wecanbecomemorecomfortablewithit.Thisdeepawarenesstakesmorefocus,butyoucanalsotouchonitandhavealightawarenessofthisstatethroughoutyourday.Thisallowsyoutobeinavibrationofopennessanddeeperbalance.Italsoallowsyoutohaveadeepersenseofwhoyouareandwhatisoutsideofyou.Interestingly,italsoshowsyouhowyouareconnectedtoeverythingaroundyou.Ineffect,itoffersyouoptionsinhowyoucanexperienceyourday.

BeforeYouBegin

Whenyoustartyourexercises,realizethatineachmoment,youareadifferentpersonandtheamountofflowthatyouhaveatanyonetimeisconstantlychanging.Forthisreason,donotcompareyourselftoothersbyhowfaryoucanmove.Justnoticehowyoufeelinthispresentmomentandconstantlynotehowmuchmoreflowandflexibilityyoucanbringtoyoursysteminthenow,versusfrommemoryorexpectation.Somedaysyou’regoingtofeelgoodandotherdaysyouwillnotbeatyourbest.Allthisaffectsyourstateofflow;letyourselfstayintheactofdiscovery.Canyouconsciouslykeepyourenergeticflowregardlessofwhatyouaredoing?Thatisthekey.Yourquestionorattitudeshouldbe:“Wherecanmyawarenesstakemetoday?”asopposedtowhatyoubelieveyoushouldbeabletodo.

Onceyou’velearnedtheCorebreath,youcanuseittoreleasethetension,whichallowsthebodytoletgoandbegintheunwindingprocess.Thequieteryoubecome,themoredeeplyyouunfold,andtheeasieritbecomesforyoutonoticewhatishappeninginyourbodyandinothersaswell.Thequieteryouget,thegreaterawarenessandeffectyoucanhave.Notonlyareyouabletoaccessyourselfmorecompletely,butyoucanstartconnectingtotheflowthatispresentintheuniverse.

ThePhilosophyofNo

ThereisabookcalledThePhilosophyofNo2byGastonBachelard.Thisbookintroducesaveryinterestingidea:ifyoubelieveyouknowananswer,youwillalwaysusethesamestepsorapproachtoarriveatthatanswer.Bachelardsuggeststhatjustbecauseyouhavearrivedatananswerbyfollowingaparticularprocedure,thisdoesnotmeanthatyouhavefoundthebestoronlywaytoachievethatanswer.Infact,theansweryouhavefoundmayonlybetrueifyoufollowthesamesteps.Byallowingyourselftoentertaintheideathattheprocedureyou’ve

chosencouldbewrong,youallowyourselfanopportunityforawholenewapproachtoproblemsolving.Thisdemonstratesthatsomeideasyouthinkarevalidmaynotserveyouatall.Whatifyouletyourselfstartoverandfollowanewpath?Mightyouarriveatadifferentanswerorlearnagreatdealmoreaboutwhatyouthoughtyouunderstood?

Thatisthepurposeofquestioningwhatmaynolongerserveus.Ifwealwaysfollowthesamesteps,wewillusuallyarriveatthesameanswer.Butthistypeofthinkinglimitswhatwediscover.Thisgoesforjustabouteverythingwedoor“know.”IfwestillbelievedthattheEarthwasflat,wewouldneverhavefoundanyoftheothercontinentsbysea.TherewasatimewhenwebelievedthattheEarthwasthecenterofthesolarsystem,atthattimeitwasprudenttobelievethis,ratherthanitsbeingtrue.NottoomanyyearsafterCopernicus(theoriginatoroftheideathatthesunwasthecenterofthesolarsysteminsteadofEarth),aphilosophernamedBrunowasburnedasahereticbecause,amongotherthings,hestatedthatspacewasboundlessandthattheremaybeotherworldsinexistence.Brunoisanexampleofhowitissometimesnotprudenttoquestionthestatusquo,butheisalsoareminderofhowmuchliesbeyondthecurrentacceptedstandardsofsociety.

Everythingwecurrentlybelieveanddocanbere-examined,andinthiswaywehavetheopportunitytomakemanynewdiscoveries.Wearenotsuggestingthatyounecessarilyhavetodothis,butitdoessuggestthatjustbecausewethinksomethingistrue,itmayonlybetrueaccordingtoapointofview,ratherthanincontrovertiblefact.

Thisallowsustobroadenourviewof“how”weunderstandsomethingratherthanacceptingthingsatfacevalue.Wesuggestthatyouapproachthesenewhealingtechniquesandtheiraccompanyingphysicalexercisesfromthisperspective.Bylearningtobeourselves,andtomoveandhealwithanawarenessoftheflowswithinandbeyondus,weenteramuchlargerworldofpossibility.

Endnotes:1FromEncarta®WorldEnglishDictionary©1999MicrosoftCorporation.Allrightsreserved.DevelopedforMicrosoftbyBloomsburyPublishingPlc.

2Bachelard,Gaston,ThePhilosophyofNo:APhilosophyoftheNewScientificMind,trans.G.C.Waterston(NewYork:OrionPress,1968)

Chapter3TheCoreBreath

Eachmovementisanopportunitytolearn.Ifwestandinthecenterofamoment,thewholeUniversetakesnoticewhenwemove.

T HEBREATHINGTECHNIQUElinkedtothebodysensationsproducedbytheCoreworkisthekeytoallCoreTransformationtechniques.ThroughtheCorebreathandelongations(whichyouwilllearnthroughtheexercisesdescribedlater),webringthisflow,orourstateofbeing,backintoharmony.

Inthiswork,thein-breathandtheout-breathareofequalimportance.Duringthemajorityofthispractice,wewillfocusontheout-breathandaparticularpointbehindtheeyes.(ThisisthefoundationoftheCorework,fromthehealingtechniquestotheexercises.)Thebreathworkisdoneintwostagesmadeupofseveralparts.

Pleasenote:Ideally,thebreathisdonethroughthenose.However,ifyouhavedifficultybreathingthroughyournose,youcanbreathethroughthemouthinstead.

Stage1

1.Therateorspeedofthein-breathisarelaxedandenjoyableinhale.

2.Theexhaleishighlyregulated.Ideally,theexhaleissoslowthat,ifacandleflamewereheldinfrontofthenostrils,theflamewouldbarelyflicker.(Pleasenotewedonotsuggestthatyouactuallyuseacandletotestthis.)

3.Trybreathingthiswayforaleastthreeorfourbreaths,onerightaftertheother.

Howdoyoufeelwhenyoudothistypeofbreathing?Payparticularattentiontosmallsensationsinyourbody,theamountofrelaxationorlackofitproduced,andwhetheritmakesyoufeelcomfortableoruncomfortable.Areyoutensingyourthroatorchestinordertoslowthebreath?Howslowlycanyouexhalewhilestillremainingrelaxed?

Stage2

Dotheexactsamebreathingpatternandaddaspecificfocustogowithit:

it:

1.Locatethepointjustabovethepituitaryglandwithinthebrain.

2.Holdyourfocushere,gentlyyetresolutely,asyoudothebreathingpatternfromstageone.

3.Noticethechangesthatthisbreathingpatternandfocusproduceinsideyou.

4.Dothisforatleastfivecycles(acycleisoneinhaleandoneexhale)ofthebreath.

Whatdoyounoticewhenyoubreatheinthismanner?Howdoesyourbodyrespond?Isitdesirableordisconcerting?Don’tjudgeyourself;justnotice.

“Spacebehindtheeyes,”CoreTransformationPoint

HowtoFindTheCorePoint

AreatoplacethefingerswhenfirstfindingtheCorePoint.

1.Findyourtempleswithafingeroneachsideofyourheadnexttotheoutercornersofyoureyes.

2.Slideyourfingersbackaboutaninchandthendownsothattheyrestontopoforjustabovethezygomaticarch(theboneleadingbackfromthecheekbonetowardtheear).

3.Thinkofdrawingastraightlinefromonefingertotheother.Thisshouldbethoughtofasabarorboltthatgoesthroughyourheadfromonesidetotheother.Rememberwherethislineis.

4.Imagineasecondlinethatwillintersectthepreviousline.Thislinestartsatthebridgeofthenosewheretheeyebrowscometogether.Youwanttothinkofthislineasintersectingthefirstlineinsidethehead,anglingdownslightlyinordertodothis.

5.Thinkofthisintersection“area”asaboutthesizeofawalnut.(Thisisnotarigidguideline,butanapproximatesizeandmoreofadynamicspacethanalocked,separatespace.)

6.Actasifyouareexhalingfromthispointwhilebreathingattherate

oftherelaxedinhaleandregulatedexhale;changeonlythefocus.

7.Whenyouhavethefocusandbreathbasicallycorrect,youshouldsensearelaxationthroughoutthebody,almostameltingfeeling.Youmayfeeladiscernablemomentofreleaseandrelaxationgoingdownyourneckandshoulders.Youshouldalsohavethesensethateverypartofyourbodyisondisplay;thatis,youhaveaconsciousandkinestheticawarenessofallpartsofyourbodyatonce.

HowtoAdjustYourAwarenesstotheProperFocusofFindingtheCorePoint

FocusPlacement SymptomExperienced

ToohighMostofthesensationsareonthetopofthehead.Oftenadizzysensation.

Toolow Mostofthesensationsareofteninthethroat.

Toofarback Sensationsinthebackofthehead.

Toofarforward

Sensationsinforeheadandsinuses.

Toowideorbroadafocus

Sensationslightlyfeltthroughoutthebodyandamorefloatyfeelinginthehead.

JUSTRIGHTFull-bodyflowsensation,relaxation.Thisrelaxationisoftenfirstsensedthroughtheneck.

OtherWaysToPlaywithExhaling

Thekeytomakingallthisworkistobepresentfortheexhaleandtorelaxontheinhale.ItisokaytobefocusedontheCorepointforboththeinhaleandexhale,butparticularlyinthebeginning,itisusuallyeasierforpeopletohavetheirfocusthereonlyontheexhale.Sensingforthebreathtoescapefromthispointinsideyourheadisaverygoodwaytobringittoyourawareness.Thisisonereasonwhyitishelpfultobreathethroughyournoseifyoucan.Astheairpassesthroughthesinuscavities,itisactuallyphysicallyclosertotheCorepointandhelpsbringyourawarenessthere.

Thereareanumberofwaystothinkofthispoint.WhilevisualizingtheCorepointdoesproduceresults,sensingforafeelingorkinestheticreactionisevenbetter.Whenyousimplyimagineoractasifyouarelookingatthispoint,youarenot“in”thepoint.Thiscausesyoutobesomewhatremovedfromtheexperience,whichisquitecounterproductiveformostpeople.Withthatinmind,onewayhelpmakethiseasieristoimaginethattheCorepointisahottubandyouarelounginginit;thebubblesthatyoufeelticklingyouistheairyouareexhalingbeingreleasedinsidethetub.Anotherwaytothinkofitisthepointisanarmchair,andyoureyesarewindowsinfrontofyouthatyoucanlookthrough.Everythingcomestoyouinthisarmchairasyousimplyallowyourselftobepresenthere.Andonceyouseatyourselfinthisarmchair,youknowyouareintherightspotandnolongerhavetoconcentrateashardonbeingthere.

Thereisnoendtotheactof“being”inthisplace.Itistheentrypointtoeverything.Themoredeeplyyouenterit,themoredynamicthechangesitproduces.Oneofthepleasantsideeffectsofdoingthebreathingcorrectlyisthatyoubecomeamoredefined“field”or“you.”Itbeginstoallowyoutobewhoyouare,ratherthanbeingapersoninreactiontowhatisaroundyou.Anytimeyouusethiswork,thinkofitasanentrypointtobeingyourself.Themoredeeplyyouenterwhoandwhatyouare,themoredynamicthechangesthatyouwillbeabletointroducenotonlytoyourself,butalsotoothers.

whatyouare,themoredynamicthechangesthatyouwillbeabletointroducenotonlytoyourself,butalsotoothers.

WhatMostPeopleDoWrong

1.Tryingtoohard:Themostcommonerrorwhendoingthisworkistryingtoohard.Ifyoufindyourselflooking“back”tofindtheplacetoexhalefrom,remembernottocrossyoureyesinordertodoso.Thiswillcreateagreatdealoftensionandoftenaheadache.Ifthereistensionorpainbetweentheeyebrows,thinkoflooking“up”inordertolookback.Thiswilleasethattension.Youmightalsotrydoingthebreathwiththeeyesopen.Thiswilldefinitelypointouttoyouwhenyouarephysicallymovingyoureyeswiththeanglethatyouareusingto“look.”Itmayalsobeabithardertoconcentrate,butgivenabitofpracticeitisnottoohard.

2.“Doing”ratherthan“being”:Perhapsthemostdifficultpartofthiswholeprocessisthedesireto“do”ratherthanto“be.”Wecan’temphasizethisenough.Thisisaboutbeingandnotsomuchdoing.Everythingshouldunfoldfromyou,notfromwhatisoutsideyou.Bewhoyouare.Onethingthatyoumighttrytohelpyouwiththisistosaytoyourself(asyoudothebreath),“Justbe[yourname].”SoifyournameisJaneandwewatchedyoudothebreath,wemightsay,“Justbe‘Jane.’Nothingelsematters.Thereisnothingtostriveforandnoonetoplease.Justbewhoyouare.”

Asyougetusedtothisfocus,youwillgetitandloseitasyoubegintheprocess.Thisisnormalandnatural.Weareaskingyouto“be”;thisisnotacommonexperience.Letyourselfexperimentwiththefocus.Begentlewithyourself,anysortofcriticismiscounterproductive.Inaliveclass,weactuallydirectyoutotherightfocusasweobservehowyoudothebreathwork.ItisstillpossibletofindtheCoreplaceoffocusbyyourself;keepinmindthatyouarealwayslookingorsensingforthefeelingofrelaxationandreleasethataccompaniesthecorrectfocusandthecorrectratefortheexhale.

3.Hurryingthebreath:Alwaysenjoyyourinhale.Itisveryimportantnottohurrytothenextexhale.Asyoupracticethe

exhale,itmightbeeasiertograduallyslowdowntherateatwhichyouexhale.Thereisno“ideal”numberofsecondsfortheinhaleorexhale,socountingiscounterproductivebecauseitpullsyououtoftheexperience.

4.Tensionwiththeslowbreath:Ifyoufinditdifficulttodoanextremelyslowexhaleasyoubegin,especiallyifitcausesyoutofeeltense,tryeasingintoit.Startatwhateverrateallowsyoutostayrelaxed.Graduallyslowtheexhalebitbybit,allowingeachout-breathtobeslightlylongeruntilyouarriveatarhythmthatisnotonlysustainable,butcreatesthefeelingofrelaxationandflowthroughoutthebody.Focusmoreontherelaxation,andonlyperipherallyontheslowness.Trythinkingmoreaboutthefeelofthebreathinyourbody,andlessaboutwhereitisgoingout.Dorememberthatifthatrelaxation/flowreactionisnotpresent,youmostlikelyarenotdoingthisprocesscorrectly.

5.Shallowbreathing:Breathingwithtooshallowabreathisanothercommonmistake.Theinhaleshouldbeenjoyedandbefull,butnottoanuncomfortablelevel.Theexhaleshouldbegradualandlongasifyouwererollingdownagentleslope.Anotherwaytothinkofitisthefeelofafeatherdriftinglightlyontheout-breath,graduallyfloatingdown.Ifyoufindthatyouarerunningoutofbreathontheexhale,simplyinhale.Youdonotneedtogotothebottomofyourexhaleinordertosatisfyanyone.Again,enjoytheinhaleandthenregulatetheexhale.Youwillsoonarriveatarhythmthatyoucansustainandwillactuallycauseyougreatrelaxationandjoy.

6.Stoppedbreath:Doremembertobreathe.Theactofthefocusaloneisnotenoughtoaccomplishwhatweareafter.Somepeoplethinkthatsimplyusingthemindtoaccomplishthegoaliswhatweareafter.Thisisincorrect;thefocusandbreathmustbemarriedtogether.Whenworkingonourselvesorothers,itiseasytogetinvolvedinthe“view”ofwhatyouaresensing—don’tletthisoccur.Thisisanentrainmentprocess;youaredemonstratingastatethatallowschangetotheclientbycreatingitwithinyourownbody.Itisnecessarytokeeptheflowmovingandopen,lookforthereleasethebreathcreates,rideitandletitcarryyou.Itisalotlikeadance;

letyourselfbecarriedbytheexperience.

WaystoPractice

Youhaveallthetimeintheworldtopractice.Apleasantandbeneficialthingtodoistofallasleepwhilepracticingthisbreathingmethod.SomepeoplefindthatdoingtheCorebreathwakesthemup;ofcourseifthisoccurs,simplystopdoingthebreathandgotosleep.Inoneclassthatwetaught,oneofthestudentsforgotthatheshouldstopthebreathifitkepthimawake.Atabout4:30AM,herememberedandstoppeddoingthebreathandfellasleepveryquicklyafterthat.Relax,enjoy,letyourselfexperimentandplay,andseewhatyoudiscover.MostpeoplefindthattheCorebreathleadstoaveryrestfulnight’ssleep.Afewfindthattheyhaveextremelyvividdreamswheretheyappeartobelearningorworkingallnightlong.Icallthese“whitenights”:interestingandinformative,yetoftenexhausting.

Next,dothebreathwhenyoufirstwakeup.Thisoftenfeelsverydifferentandyoumayfindthatitisdifficulttoreclaimthefocusyoufoundthenightbefore.Thisisanexampleofbreathingwithexpectationversusbeinginthemoment.Whenwefeelasifsomethingshouldbeexactlyasitwasbefore,wearelivinginthepastoratleastinmemory.Thisisusefultosomedegree,butasawayofbeing,ittakesusoutofthemoment.Eachmomentofourlives,weareadifferentperson.Whywouldyouexpectthattheexperienceinthemorningandtheeveningtobethesame?Oneday,everythingmayhavegoneextremelysmoothly,youwereabletorelaxwell,everyonewaskindtoyou,andasyouapproachedeachpartofyourday,itwasajoy.Onthisday,everytimeyouaccessedtheCorepoint,itwassimple.Thenextday,theexperiencewasn’tthesame.Youhadsomefrustration,theenergyofthedayseemedtocascadeintoconfusion,andwhenyouwenttodotheCorebreath,itfelthardertodo.Thisisnormal;untilsomethingiswellpracticed,itcanbemoredifficult.Givenabitofpractice,consistencywillbegintobethenorm.Letyourselfexploreeachmomentinsteadoflivinginyourhistoryorpast.Thistrulyisanevolvingprocessandgoestotheheartofwhoandwhatweare.Ideally,weliveinanever-evolvingmoment.This

momentistheonlyonethatyoucanaffect.Thus,thequestionbecomes:canyoubepresentforthatmoment?Ittakesabitofpractice,butitissoworthwhile.Thisspeakstotheessenceofwhatweare.Letyourselfbepresentforthismoment,forthisbreath,fortheactofwhatyouareexperiencing,andyouwillrealizethatyouareenteringastatethattheZenmastersspeakof—anever-present,ever-evolvingnow.Iamconstantlyamazedandthankfulfortheexperienceofthisbreath.Relax,enjoy,experiment,andlet’sseewhereittakesus.

Ifyouhavea“bad”day,letyourselfgototheCorepointanddosomebreathing.Thereyouwillfindthatyoucanbepresentenoughtounderstandhowthesituationevolved,andhowtoletgoofyourattachmenttooutcomeand“be”withit.Thiswilldefusethetensionandresistancewithinyourselfandofferaverydifferentwaytobe.Weencourageyoutotrythis;itisquiterewarding.

Chapter4MovementandExercises

Eachmovementisanopportunitytolearn.Ifwestandinthecenterofamoment,whenwemovethewholeUniversetakesnotice.

HAwarenessThroughMovement

OWMUCHGLOBALAWARENESSofyourbodycanyouhaveasyoumove?Canyousensetheflowofenergythroughoutyourbody?TheCore

breathbeginsthisglobalorall-encompassingawarenessprocess.Whenyouworkwithyourbodyfromthisperspective,youcanmoreeasilyaffectareasthathavebeenheldseparateordamaged;thusallowingthemtohealandreintegratewiththe“global”whole.

Sometensionshavebeenwithussolongthatwedon’tnoticethemanymore;theyhavebecomesointegratedwithwhatwecallour“normal”statethatwedon’tknowwheretobegin.Howthendowegainaccesstotheseareas?Physicalexercisessuchastheoneswepresentinthischapterguideustothesehiddentightspots,forinordertodocertainmovementseasily,orwithflow,wemustregainaccesstothem.

Onceyouarecomfortablewiththebreathingbyitself,itistimetoseeifyoucandothebreathingandsensethechangeswhileyoumove.Untilasystemischallengedoraskedtodomorethanitisusedtodoing,itdoesnotopentomorefluiditythanitneedsto.Itisalsodifficulttoknowwhereweareholdingtensionorareguardingourselves(seeglossaryforfurtherexplanationof“guarding”).Aswepressorreachfornewlimitstohowwecanmove,thisbeginstobringthemtoourawareness.

BeforeYouBegin

EachexercisewepresentwillbedonewiththeCorebreath.Theyaredesignedtoteachusmoreaboutourownflow,specificallywhereweholdorrestrictflow,andhowtoallowitagain(justdoingtheexercisesbeginstoopentheflowup).Thismayrequireanumberofrepetitionsinordertounderstandwhatflowandopeninginaparticularareameanstoouroverallflow,butitisquiteanamazing,revealingexperience.

Becauseallthemovementsorexercisesareconsideredelongationsorextensions,theyaredonethroughthebonesandjoints,notjustthe“surface”ofourbodies.Allthebreathingisthroughthenoseifpossible,andallmovementsareinitiatedontheexhale.Thefocus,whiledoingthebreath,isbehindtheeyesintheCorepoint.Asyoupractice,youwillgainagreaterawarenessofwhatyouaremadeupof.Bitbybit,youwillbeabletodiscernmoreofyourstructure,whatbindsit,andwhatsetsitfree.Theexercisesareeachdesignedtotestwhatyourpresentlimitationsareandwhateachparticularexercisecanopenyouto.

Eachexercisecanbethoughtofasakindof“speedbump”toyoursystemwhichmakesyouslowdownandaskquestionslike,“CanImovelikethisandstillmaintaintheelongationorsenseof‘openness’throughmybody?”Asyougainabilityandawarenessofyourinnerterrain,youwillbeabletorelaxandreleasejustaboutanypartofyourbody.Whenyoubecomeusedtothis,youwillfindthatyouhavebecomemuchquieterinside.Thishelpsinyourownhealing,aswellaswhenworkingwithothers.

Arethephysicalexercisesdescribedinthisbooktheonlyonesthatwillwork?No,anyexercisecanbeusedaslongasyoudoitwiththefocuswedescribe.Differentstancesaffectthewayourskeletonsupportsus.Differentwaysofmovingourbodywhileinthesestancesaffectthewayitcanopen.Theexercisesweshowyouchallengethebodyinspecificwaysinordertocreatespecificresults.Asflowisreintegrated,theresultswillfosterphysicalandemotionalhealing.Pleasenote:ifyouchooseyourownexercises,itwillgiveyoutheopportunityto

theresultswillfosterphysicalandemotionalhealing.Pleasenote:ifyouchooseyourownexercises,itwillgiveyoutheopportunitytoexperimentwithhowyourbodyopensindifferentways.However,wesuggestyoustartwithoursuntilyouunderstandtheflowswell.Thenaddyourown,notingthedifferencesproduced.

Approacheachexercisewithasenseofpossibility.Theobjectisnotto“achieve”aparticularresult,itistoseewhatcanbesensedorlearnedfromtheexperience.Aconstantlyevolvingbeginner’smindiswhatyouareafter.Asyourstructurechanges,donotlookforthelimitsthatthesechangescreatewithinyou.Instead,beobservantandkeeppracticingforanevendeeperunderstandingofwhereallthiscantakeyou.Wheneveryoumoveandchallengeyourflexibilityorrangeofmovement,thinkofthemovementasanelongationoranextension.Unlikestandardexerciseswherewestretchandsometimesripamuscleorhurtourselvesinsomeway,wewillinsteadopenandaffectourrangeofmotionbyintroducingasmuchfloworopennessaspossible.

Remember:OneofthekeypartsoftheCoreworkis“quieting”oursystem.Aswefindquietwithinourselvesandnotetheflowsthatarepresent,wecanstartsensingwhat’snoisyandwhat’squiet;whathasmovementandwhatdoesn’t.WhileusingtheCoretechniques,thebodybecomesmoreintegrated,andtheseparationbetweenthedifferentpartsdissolves.Thismeansthatasthebodyquietsandbecomesintegrated,itbecomesasmootherflow.Ourbodiesaremeanttobeadynamicexerciseofopennessandflow.Torediscoverthiswithinyourselfcanbequitefunandamazing.

InspirationandExpiration

Wheneveryouinhale(inspiration),airisautomaticallydrawnintoyourlungs.Thishappensbecausealargemusclecalledthe“diaphragm”movesdownwardcreatingmorespaceinyourlungs,whichinturndrawstheairin.Thediaphragmisdefinedasacurvedmuscularmembraneinhumansandothermammalsthatseparatestheabdomenfromtheareaaroundthelungs1.Whenyouexhale(expiration),airisexpelledoutofyourlungs.Thishappensbecausethediaphragmrelaxesanditpushestheairout.

Thisprocessoccurswitheverybreath.Thereshouldalsobeothermusclesthatengageandrelaxaswellwitheveryinhaleandexhale.Theproblemisthatmostofthetime,thereistoomuchtensioninourbodies,preventingtheseothermusclesandtissuesfromdoingwhattheyaresupposedtodo,whichistorelaxandallowflowthroughthebody.

Thinkabouthowyoufeelwhenyouarerelaxed.Thisrelaxedstateshouldbeavailabletoyouatanytime.Whatifwhenyousatatyourcomputer,whenyouinteractedaroundadinnertable,orevenwhenyouwatchedamovie,youdidtheCorebreathwork?Youwouldfindthatyourbackwouldrelax,andyourspineandotherportionsofyourskeletalstructurewouldstartsupportingyou,ratherthanrelyingonthemusclestorigidlyholdyourbodyinplace.Ifyoudidthisatworkorwhentraveling,itwouldmeanthatattheendofyourdayorwhenyouarrivedatadestination,yourbodywouldfeelrelaxedandelastic.Howwouldthisaffectyourdayandyourinteractions?Whenwepracticethis,itoffersapleasantlyevolvingdaywithagreatlyreducedstressload,andtheopportunityforagoodnight’ssleep.Thisalsomeansadayofconsciousawarenessthatnurturesandfeedsyouratherthanpushesyou.Thisishowwegothrougheachday.WedonotspendthewholedayconsciouslydoingtheCorebreathbutwedooftenholdalightfocusintheCorespotwhilekeepingthebreathrelaxed.Thisleadsustoamoreconsciouswayofbeing,presentforeachmoment.

ThemorethatyoupracticetheCorebreath,theeasierandmorejoyful

ThemorethatyoupracticetheCorebreath,theeasierandmorejoyfulitgets.Itisasiftheworldisfullofnectarandyouaredrinkingitthroughyourbreath.TomaketheCorebreatheasytodo,playwiththeperiodoftheinhaleandexhale,graduallylengtheningituntilyoufindaratethatiscomfortableandsustainable.Playwiththisasmuchandinasmanywaysasyoucanthroughoutyourday.Wehavefounditinvaluableinwhatithastaughtus.

Thedescriptionslistedbelowarewaystodescribesomethingthatatfirstmayappearquitesubtle,butmostenergyworkisdescribedas“subtleenergy”anyway.Rememberthatwhatappearstomakesomethingelusiveisone’slackofexperiencewithit.Afteryouareusedtosomethingthatpreviouslyseemedsubtle,itbecomesmoreobvious.Thegreatthingisthatthesetechniquesallowustoexperiencelifeatthenextlevelofsubtlety.Wewilldescribeanentrypointthatallowsyoutoexperiencethislevelandweendeavortomaketheexplanationsasclearaspossible.Realizethatyouaregoingtohavetoplaywiththeseideas,andtosomedegree,translatethemintoyourowntermsorframeofreference.Thegoodnewsisthatonceyouunderstandwhattolookfor,everythinggetssimpler.

TheFiveDiaphragmsExplained

Asyoupracticethemovements,notethattheseexercisesarelaidoutinaspecificorder,eachonebuildingontheonebeforeit.Takeyourtimeasyoupracticeandseehowtheexperienceunfolds.Donotgetambitiousinthesenseofattemptingtoachievesomeidealizedamountofflexibilityorself-imposedviewofhowthingsshouldbedone.Letyourbodydevelopinitsownmanner.Thisisaboutyouruniquepersonalevolution—nooneelse’s.ThepurposeofthefirstexerciseistostartopeningyoursystemandtoteachyouhowtobecomeawareoftheflowswithinyoucreatedbybreathingfromtheCorepoint.

Everyjointandmuscleinourbodyhastheabilitytobereleasedandopened.Wearegoingtostartwithfivemajorareaswhosereleasecauseslargerareastoalsobeaffected.WecalltheseareasTheFiveDiaphragms.Whileonlyoneisintheareaoftheanatomicaldiaphragmassociatedwiththelungs,theyareallareasthatareinfluencedbythe

Diaphragms.Whileonlyoneisintheareaoftheanatomicaldiaphragmassociatedwiththelungs,theyareallareasthatareinfluencedbytheactofbreathing,andthusareaffectedbythemovementofourphysicaldiaphragm.

Asyoupracticethisworkyouwillbegintobeawareofincrediblysmallchanges.Becauseofthis,youwillbeabletoaffectchangeonaprofoundlevel.Youwillbeabletoisolatespecificmuscles,tendons,andbonesaswellasalmostanypartofyouranatomy.Wehaveincludedsomeveryspecificdefinitionsofsomeofouranatomytohelpwiththis.Werealizethatitwilltakesomepracticetoopenyoursensitivitytothislevel,butitwilloccurandknowingwhatisinsidetheareasthatyouarefocusedonoftenmakesiteasiertoreleasethatarea.

TheFiveDiaphragmsWhatTheyAreandWhatTheyFeelLike;AnAnatomicalAwareness

TheFiveDiaphragms

Note:Theexplanationslistedbelowareexamplesofthesensationsproducedwhenthemusclesandthesurroundingtissueareinarelaxedstate.Alsonote,thesesensationshappenontheexhale.

1.ThePerineumDiaphragm

Thefirst“diaphragm”isattheperineum(theareabetweenthegenitalsandtheanus).Thisareaaffectsthewholepelvicfloor.Theperineumisthesurfaceregioninbothmalesandfemalesbetweenthepubicsymphysis(pubicbone)andthecoccyx(tailbone).Themusclesarelaidoutina“diamond”shape.Itiseasiertounderstandthisexplanationwhenyouthinkofitastwofan-shapedareas.Whenitisrelaxeditfeelslikeadome,risingandelongating.Itcanalsobedescribedasawarmingsensationthatspreadsthroughouttheperinealfloor.Thissensationshouldultimatelyspreadintothegenitalsandanus,allthewayouttothehips.Asthisareareleases,thesurfaceofthisarea,andaninchorsointothebodycavity,shouldchangeorrespondaswell.

2.ThePeritoneumDiaphragm

Thesecond“diaphragm”istheperitoneum.Thisisamultilayeredmembraneliningtheabdominalcavity,whichsupportsandcoverstheorganswithinit.Thisexerciseaffectstheareafromthepubicboneuptoandincludingthefirstrib,i.e.theentiretorso.Itismosteasilysensedintheregionofthekidneys(mid-backtowardthebottomoftheribcage)andtendstofeelasifthekidneyareaismelting,similartothefeelofanicecubemeltinginyourhand.Thissensationmaycontinueallthewayupthroughtheribcageanddownthroughthelowerbackaswellasthroughtheentireabdomen.Itcanalsofeelasthoughyourbackhasawarm,flowingrelaxationmovingthroughit.

3.TheThroatDiaphragm

Thethirdareaisatthelevelofthethroat.Theareaaffectedbythisdiaphragmrunsfromthefirstribupintothelowerjaw.Whenyouplaceyourattentiononit,itfeelsasifthewholeneckexpandsandmelts.Initially,manypeoplesensealight“buzzing”sensationaroundtheAdam’sapple.This(orwhateversensationyoufeel)shouldeventuallyspreadandbefeltthroughtheentirearea.Oneinterestingsideeffectof

thisareabeingreleasedisincreasedsalivationandtheteethinthelowerjawrelaxingandaligning.

4.ThePalatineDiaphragm

Thefourthareaisattheleveloftheupperpalate.Itisdefinedasanirregularlyshapedboneposteriortothemaxilla,whichformspartofthenasalcavity,theeyesocket,andthehardpalate.Itarticulateswithsixbones:thesphenoid,ethmoid,maxilla,inferiornasalconcha,vomer,andoppositepalatine.Becauseitinteractswiththeseotherbones,itaffectstheentireupperportionoftheskull.Inthiscase,itaffectstheupperjawtobothsidesofthehead,intothebaseofthebrainpanandsinuscavity.Whenyouconsciouslyreleasethisarea,itmayfeelasifthesinusesareopeningandthatthereisactuallymorespaceintheroofofthemouthandjaw.Thereisevenaflexionofthesphenoidbones,creatingmorespaceforthebrain.Ifyouopenandcloseyourmouthwhileholdingyourfingerrightnexttoandinfrontoftheearcavity,youcanfeeltheplacewhereyourjawishinged.Thisshouldgiveyouagoodideawherethisareastarts.

5.TheCrownDiaphragm

Thefifthareaisthetopofthehead.Asitreleases,itaffectstheentirescalp,aswellasthecranialsutures.Itfeelsasifthetopoftheheadisopeningup.Somedescribethesensationasbeingakintoacrawlingfeelingonthetopofthescalp,orasifalightcapwassittingontopoftheirhead.This“cap”feelsasifitisslowlyexpanding.Itmayalsofeellikearingthatgraduallygetsbigger(e.g.expandingripplescausedbyapebbleinalake).

Tomakethesediaphragmsmoreobvious,weusetheCorebreathincombinationwithalighttouch,atleastinitially.Ideally,theexhalationisthroughthenoseandissoslowthatifacandleflamewereplacedinitspath,itwouldbarelyflicker.Tobringanareatogreaterawareness,gentlystrokethearea(orifinconvenient,strokeanotherspotatthe

samelevelofyourbody)withyourhand.Thisbringsittoyourawarenessonaphysicallevel.Usingaverylighttouchhelpstovivifyageneralarea.Aheaviertouchwillnotproducethesameresult.Asanexperiment,gentlystrokethebackofyourhandwithaverylighttouch.Whatdoyoufeel?Mostpeoplenoticethatalightstrokeinoneareaactuallybringsalargerareaintoawareness.Thisoccursbecausejustbelowthesurfaceofourskinarenerveswhosefunctionistotelluswherewearelocatedinspace.Theseareourproprioceptors.Alighttouchbringsthemintoaction;aheavytouchcausesothernervestobestimulatedandcausesamorelocalizedreaction.

Afteryouhavelearnedtofeelthediaphragms,physicaltouchisnolongernecessary.Infact,allthediaphragmsmovesimultaneously.Wechoosetolookatthemoneatatimebecausewhenwefirstbeginrecognizingorsensingthediaphragms,itiseasiertodoitthisway.Afteryougetusedtotheprocess,youcanexperiencethediaphramsoneafteranotherwithintheexhale,muchlikeawavemovingthroughthebody.Asyoucontinuetoplaywiththisyouwillfindthatyoucanfeeltheentirebodyexpandandcontract,likeaballoongettingsmallerandlarger.Thistakessomepractice,butitisquitesatisfyingtoexperience.

TheFiveDiaphragms:TheExercise

PleaseNote:EveryexercisewedowillbeusingtheCorebreath.EveryhealingwedowillusetheCorebreath.Itgetseasierwitheachexerciseandwitheachmomentofpractice.Relax,enjoy,andletyourselfevolve.

1.Lieflatonyourbackwithyourarmsatyoursides.Keepyourkneesbentandyourfeetflatontheground.

2.BreatheseveralCorebreathsinthisposition.

OneofthemostinterestingaspectsoftheworkisthateverynewbodypositionorevenstateofmindaffectshowyouexperiencetheCorebreath.SotakeafewmomentstoestablishtheCorebreathineverynewposition,beforeyoubeginanexercise.OnceyouhavecomfortablyfoundtheCorespaceinthisposition,itistimetosensethedifferentdiaphragms.

diaphragms.

Lieonthefloorwithyourkneesup.

3.Verylightlystrokeyourbodyattheleveloftheperinealfloor.Youdonothavetophysicallystrokethisexactarea;youonlyneedtovivifythislevelofyourbody.Youcansimplystroketheoutsideofyourhipatthelevelofthecrotch,justatimeortwo(constantlystrokingtheareawillbedistracting).Exhale,whilekeepingthefocusintheCorepoint,andnotewhatoccursattheleveloftheperinealfloor.Youshouldsensealightrelease,softening,warming,orevenarisingsensationlikeaballoonexpanding,duringtheexhale.Onceyousensethatthisareaisopeningandreleasingmoveontothenextone.Ifyouhavetime,youcanexploreanareaindepth;therearealwaysdeeperlevelsofopeningtobeaccessed.

Dependingontheamountofguarding(protection)thatyouhaveinanarea,youmayfinditabitdifficulttosenseanything.Relax—withpractice,youwillgetit.Someareasinourbodiesmaybeveryguardedbecauseitdoesnotfeelsafetoallowourselvestofeelanythingthere.Theseblockedareasmayhavebeencreatedbyanyevent,fromapastinjurytoverbalorphysicalabuse.Someoftheareaswillbesimpletogainaccessto,whileothersmaybemoredifficult.Thesimpleareashavenonegativehistoryorcomparativelylittletensioninthem,whereastheharderareashavemoretensionand/oranegativehistory.Thenicethingaboutbeingabletosensesomethinginoneareaisthatwecanactuallyallowthisareaof“release”toteachthe“held”areawhatlettinggofeelslike.Thisisagreatthingtohavehappenbecauseitmeansthatwecan

begintounlockormeltanareaheldintension.This,inturn,beginstobringitbacktolife.Thenewlyreleasedareacannowbegintoreintegratewiththerestofthebody.Thisisthebeginningofdeepphysicalandevenemotionalhealing.

Note:Thisexerciserequiresaslightlydividedattention.Yourfocusneedstostaybehindtheeyestheentiretimeyoudothiswork.Atthesametime,yourperipheralawarenessshouldbeonwhicheverdiaphragmyou’refocusedon.Youcouldevenimaginetheareathatyou’recuriousaboutintheCorepoint,andusethisasyourperipheralawareness.Thepointis,wewantyoutounderstandthatyoudon’tneedto“look”downinordertosensetheareayou’renoticing.Infact,theactof“lookingdown”actuallydrawsyououtoftheCorespace,whichmakesithardertohavetheawarenesswe’relookingfor.

Considerthis:ifyouweredoingtheCorebreathandsomeonesteppedonyourfoot,wouldyouknowit?Ofcourseyouwould.Ifsomeonegentlytouchedyourarm,wouldyouknowit?Againtheanswerisyes.Youknowwithouthavingtolookdownormove.Thenervesinyourbodydotheirjobandbringthesensationtoyourattention.However,whenyouaretouched,itdoesdivertyourattentionsomewhat.YourjobistobefocusedattheCorepointandletyournervesdowhattheydobest,whichistobringinformationtoyou,andinthiscase,totheCorepoint.Itisalittlelikewalkingandchewinggumatthesametime.Botharepossiblewithjustalittlepractice.

4.Lightlystrokeyourselfatthelevelofthekidneys.Youdonotneedtoreachbehindyou.Juststrokingyoursidenearthebottomofyourribcagewillcausethisleveltobestimulated.Youwillstillmostlikelyfeelthereleaseinthelowbackandkidneyareafirst,butwithmorepracticeyouwillfindawarenessofreleaseinthewholeareafromthelowerabdomenallthewaytothetopoftheribs.Howthree-dimensionallycanyouexperiencethisreleaseinyourbody?Seeifyoucanfindthereleaseallthroughyourtorso—inthefront,center,andback.

5.LightlystrokeyourneckneartheAdam’sapple.Youmaynoticea“buzzing”orvibrationinthearea,orawarmthor

melting/expandingsensation.Somepeoplefindthatwhentheyexhalethroughthenose,theytightenthethroatinordertoslowtheirbreath.Thisiscounterproductive.Ifyouarehavingtroublefeelinganythinginthisarea,tryitwhileexhalingthroughthemouthinstead.Oftenthiswillallowtheareatorelaxmoreeasily.Asyougetmorecomfortablewiththebreathandwithrelaxingandreleasing,tryreleasingtheneckareaagainwhileexhalingthroughyournoseandseeifyoucanachieveresultsthiswayaswell.

Note:Wedidtellyouthatitisbesttobreathethroughyournose;however,themainpointistogetresults.Theproblemwithmakinga“rule”isthatoccasionallyyouneedtobreakit.Breathingthroughthenoseistheideal,notarequirement.Wetrynottomakerulesbecauseintheideal,youareaflexible,adaptivebeing.Thinkofeverythingwesuggesttoyouasadoorwaytodiscovery,notthewayin.Remember“ThePhilosophyofNo”;anyentrypointthatworksisagoodone.

6.NextmoveontothePalatineDiaphragm.Gentlystrokeyourfacerightinfrontoftheearcanaltobringtheareatoyourawareness.Usuallypeoplefeelanexpansionintheroofofthemouth,sinuses,andupperjaw,whenworkingwiththisdiaphragm.

7.Toreleasethecrownofthehead,lightlystrokethetopofyourheadoryourhair.Somepeoplefinditeasieriftheydoastrokingmotionevenslightlyabovetheirhead,astouchingtheskulltendstostoptheawarenessthere.Wewantyourawarenesstoopenandcontinuebeyondjusttheskull.Thesensationmaybelikesomeonepouringwarmwaterveryslowlyontoyourscalpandhavingitgraduallyspreadallover.Othersdescribeitlikearinggraduallyexpandingfromthetopofthescalpoutward.Themorerelaxedthisareabecomes,thebroaderthefeelingofthering,untiltheentireareafromtheforeheadtotheocciput(baseoftheskull)feelslikeithasbeenopenedorreleased.

TroubleshootingorAlternateWaystoReleasetheFiveDiaphragms

Rememberthatallfivediaphragmsreleaseatthesametime.Wepayattentiontooneareaatatimeinordertogetafeelforwhatrelaxationinaparticularareafeelslike,butitispossibletofeelthewholebodyexpandandcontractwitheachinhaleandexhale.Also,keepinmindthatthesensationswehavesuggestedarejustthat—suggestions.Yourexperiencemaybedifferentandthatiswhereyoushouldstart.Doeachexercisewithoutexpectationsandseewhatyoudiscover.Thisisajourneythroughyourbody,andeachofusisunique.NotethatsomepeoplesimplycannotdividetheirattentionatallwithoutlosingthesenseoftheCorepoint.

1.IfyoucannotdivideyourattentionwithoutlosingyourfocusattheCorepoint:

Visualizetheareathatyouwanttoaffectinyourmind’seyeratherthantryingtohaveaperipheralawarenessoftheareainquestionasyoudotheexercises.ThisshouldkeepyoumoreeasilyintheCorePointandyetthephysicalreleaseswillstilloccur.

2.Ifyoustrugglewithreleasingthediaphragmsontheexhale:

Somepeoplefindthatastheyaredoingthework,itisactuallyeasiertosensethereleasesontheinhale.Thishappensinaboutfivepercentofthepeoplewhoexplorethiswork.Ifthisisapplicableforyou,don’tworryaboutit.Goaheadandreleaseontheinhale.Asyoupracticemore,youwillprobablyfindthatitbecomespossibleandevendesirabletofeelthesechangesontheexhale.Thereasonwelookforreleaseontheexhaleisthatmostpeoplefindanexhalerelaxing.Theinhalehasmoreofatendencytocreatetension.Thatsaid,thisistheaveragereactiontobreathing,noteveryone’s.Iffollowingthereleasescontinuestobeeasierontheinhale,justgowiththeprocess.Itmaychangeoritmaynot.Aslongastheprocessisworking,wearehappythatyouhavefoundawayin.Oneofthemajorreasonstheinhaleappearsmorecomfortablehastodowithtryingtoohardingeneral.Whenyourelaxontheinhale,itthenbecomeseasiertonotethesubtlechangesthatweareaskingyoutolookfor.Again,relax,experiment,andseewhereallthistakesyou.Thekey,ofcourse,istopractice.

Spend15or20minutesfeelingthedifferentdiaphragmswhenyoufirststartusingthisexercise.Afterashortwhile,youwillprobablyfindthatyoucansenseallfiveareaschangingwitheachexhale,andyouwillonlyneedafewmomentstofeelthisflow.Anyareathatseemstoreleaselessthananotherissimplyanopportunitytorelaxandreleasemore.

BenefitsofReleasingtheFiveDiaphragms

1.ReleasingthePerinealDiaphragm:Astheperinealfloorrelaxes(firstarea)andbeginstomove,oneofthegreatbenefitsisthereleaseoftheentirepelvicfloor.

a.Manymenwhopracticethisregularlysayprostateproblemsarerelieved.

b.Manywomenhaveindicatedthatpainfulmenstrualcyclesarenolongerpainful.

c.Othersreportgreatersexualsatisfaction,orreleaseofpaininthehips.

Itisalsopossibletomapwherethetensionsareinthisareaandthengo“in”andreleasethemthroughthebreath,causingevendeeperintegrationoftheentirearea.Forexample,ifyousensetensioninthelefthipbutnottheright,notethesensationproducedinthereleasedareaandseeifthatsensationcanspreadintothelockedarea(ineffect,teachingthatareahowtorelease).Themorereleaseyouexperience,themorethe“lockedout”areabecomesintegrated,whichleadstomorehealingoverall.

2.ReleasingthePeritoneumDiaphragm:Whentheperitoneumreleases(secondarea),peoplenoticethat:

a.Thereislessbacktension,andagreaterfeelingoffluidityinthelowertomidback.

b.Theyalsonoticethatitiseasiertotakeadeeperbreath.

c.Somefeelareleaseoftensioninthesolarplexus.

3.ReleasingtheThroatDiaphragm:Astheneckreleases(thirdarea),theupperback,shoulders,andarmsalsobegintorelax.

a.Tensioninthebrachialplexusarea(thenervefibersrunningfromthespinethroughtheneck,thearmpitregion,andintothearm)beginstoresolve.

a.Long-standingneckpainoftendisperses.

4.ReleasingthePalatineDiaphagm:Asthepalatineletsgo(fourtharea),theteethoftenfeelliketheyarerearranginginyourmouth.

a.Thereislesstensioninthecraniumingeneral.

b.Itiseasiertobreathethroughyournoseasthesinusesreleasetension.

c.Thisarea’sreleasealsoaffectsthesphenoidor“butterflybone.”Thisboneissupposedtoflexwitheachinhaleandexhale,butformostofusthisisnotthecase.Asitbeginstorelaxandmovefreely,itreleasestensioninthebaseofthebrainpanandreducespressureonthepituitaryglandaswell.Whenthisoccurs,manypeoplewhosufferfrommigraineshavereportedareductionorevenaneliminationofthistypeofheadache.

5.ReleasingtheCrownDiaphragm:Asthetopoftheheadreleases(fiftharea),thereisasenseofopennessthroughtheentirecrownofthehead.

a.Attimes,thecranialsutureswillspontaneouslyrelease,andtensionthroughouttheentireskullfeelslikeitismovingoutthroughthetopofthehead.Thisfeelingofreleaseisimportantbecausewhenthecrownisclosed,itactslikeacork“bottling”uptheflowwhichmaybeacauseofheadachesinsomepeople.Besurethatthisareaisopen,asitisessentialtoacompleteflowthroughouttheentirebody.

GroundScan

ThepurposeofdoingagroundscanistogetasenseofwhatpartsofyourbodytouchtheEarth,andmoreimportantly,howyouallowtheEarthtosupportyou.Aseverythingisaperception,allowingyourfocustoshiftinthiswayisarealeyeopener.Approachingyourlifefromthisperspectiveopensyouuptomanymorepossibilitiesofinteractingwiththeuniverse.

Agroundscanisdonebeforeandaftereachlying-downexercise(however,pleasetrytheFive-DiaphragmExercisewithoutworryingaboutthegroundscanthefirstfewtimes).Agroundscanisanawarenesspracticedesignedtogiveyouabaselineofwhereyourbody’stensionsarebeforeyoustartanexercise,anditallowsyoutoseewhatchangeshaveoccurredafterwards.Italsogivesyoursystemafewmomentsafterwardstoassimilateanychangescreated.Youneedtodothistestonafirmsurface;otherwiseyouwillbeunabletogetanaccurateread.Athinyogamatorthefloorwitharegularcarpetisideal.

GroundScan:StepbyStep

1.Lieonyourback,witharmsrelaxedatyoursides,legsoutstretchedwiththefeetabouthipwidthapart.

2.Feelwhereeachpartofyourbodyistouchingtheground.Noticetheareasthatdonottouchtheearth.Howbigarethey?Whatsizecreaturecouldfitthroughorunderthoseparts?

a.Nowtrythereverseviewpoint:HowdoestheEarthsupportyou?AreyouallowingtheEarthtocarryorholdyou?Whatpartsofyourbodyresistbeingtouchedorsupported?

b.NotetheamountofspacebetweenyourbodyandtheEarth.Doesitfeellikethereisjustenoughroomforamousetoclimbthrough/under/behindyourneck,underyourankles,orbehind

yourknees?Orcanasmallerorlargeranimalfitthere?Thedoesnotmeanyoushouldmeasuretheactualphysicalspace.Justgetasenseofit,howeverillogicalitseems.Itmayfeelasthoughanelephantcanfitunderyou!Onceyouhaveasenseofthis,youcannownoticehowanyexerciseaffectsyourstructureandthewayitissupported.

c.Keyareastopayattentiontoare:theneck,ankles,lowerback,knees,shoulders,wrists,andfingers.Notenotonlythespacebetweenthemandtheground,buttheamountoftensionineachareaaswell.

NowthatyouhaveasenseofhowyouaresupportedbytheEarth,thiswillgiveyouagoodbasetocomparetowhenyoudotherestoftheexercisesinthisbook.Thisisjustthebeginningofhowtohaveanewrelationshipwithyourbody,andtheworldaroundyou.

Whatpartsofyourbodytouchthefloorandwhatpartsdon’t?

Endnotes:1FromEncarta®WorldEnglishDictionary©1999MicrosoftCorporation.Allrightsreserved.DevelopedforMicrosoftbyBloomsburyPublishingPlc.

Chapter5Elongations

Standingintheflow:everyripplefromeverystoneisrecognizedandexperienced.

ATheBiologyandPhilosophyofElongations

NELONGATIONISANYEXERCISEthatallowsanopeningorextensionofawarenessandarangeofflexiblemotionwithinthebody.Many

peoplecallthisstretching.Ifyourememberfromthebeginningofthebook,stretchingimpliesstressandresistance,arippingmovementmadebypushingagainsttensioninthemuscle,oftenbeyondacomfortablerangeofmotion.Normally,whenyoustretch,youcreatetinytearsinthemyofascia.“Myo”or“muscular”fasciaistheconnectivetissuethatsurroundsthemuscles.Whenthistissuehasamicrotear,itallowsagreaterrangeofmovement,butitalsocausesmusclesoreness.Ifyougobeyondtheinitialsorenesslevelinyourexercisewhenyouextendyourrangeofmotion,youcanpotentiallyriporinjurethemuscleitself,whichisslowtohealandquitepainfulingeneral.

Themyofascialsheathisverymuchlikeanylonstocking.Itrunsfromthetipofyourtoestothetopofyourhead.Ifyoupullononearea,itconnectstoandaffectseveryotherarea.Forexample,ifyou’vehurtyourtoe,itinfluencestherestofthebody’sfascia,affectingyouonmanymorelevelsthanyourealize.Itaffectsyourgait,yourpsychologicalreactiontothatmovement,andbecauseitpullsonmanymoretissuesthanjustthetoe,itpotentiallymakesyouwalkwithtensioningeneral.Ifwetakethisanalogyfurther,thetoeinjuryalsoaffectsyourhip,whichthentranslatestostiffnessintheback,andmore.Remember,youareaninterconnectedwhole;nopartofyouexistsindependentofanyotherpartofyou.

Chemically,itisthecollageninthefasciathatenablesittochangeshapeandform.(Collagenisacolloidcapableofchangingfromfluidtosolidandbackinresponsetotheforcesactinguponit.)Withchronictension,collagentendstoshortenandharden,affectingthefasciainasimilarmanner.WebelievethatwhenweusetheCorebreath,wecanaffectoursystemsdowntoaveryminutelevel,tothepointofreorganizingthecollagentoaffectfluidmovementandarebuildingofthismaterial.

TheCorebreathproducesacenteredstatetobewithin,increasingyourabilitytomoveasaflowingexperienceratherthananobjectthatismoved.Historically,wetendtomovefrommemoryoncewethinkweknowhowtodoit.Thisleadsusintobadhabits.CombiningtheCorebreathwithmovementallowsustostartmovinginthemoment,ratherthanfrommemorization.Whenyoumovethebodyasanobject,youareseparatefromthemovement.Whenyoucanjust“be”andmove,youarenolongeranobject.

Aswemove,ourgoalistoelongateourstructureandincreaseourrangeofmotionandelasticitywithouttherippingthatoftenoccurswhenstretchingintheconventionalsense.Tomakethispossible,wepaystrictattentiontohowtheenergyflowsinthebodyaswellashowtheCorebreathmeltsanddeepensourawarenessoftheseflows.Thisenablesustoexpandourrangeofmotionbyopening,melting,andre-formingthebody,ratherthandamagingit.ThisiswherenotbeingaggressiveorhavinganagendaisimportantwhencombiningmovementwiththeCorebreath.Youwanttochallengeyoursystem,butthemovementsshouldonlybeextendedtothepointwherethereisatmostadullache.Usingthisapproach,youcangraduallyextendyourrangeofmotion.

Sacrumfeelsasthougha100-poundweightishangingfromit.

Besuretouseyourawarenessofthewavethroughallfivediaphragmsandthespine.(Thisiswhatyoubegantoexperiencewhenyoufeltthediaphragmsoneafteranotherduringoneexhale.)Whenyoupracticethestandingexercises,letthesacrumfeelasiftherewerea100lb.weightpullingitdown.Whenmovementisinitiatedwiththisawareness,itmakesiteasiertoconnecttotheenergeticflowthatnaturallymovesthroughthebody.Italsogivesyouaccesstothebeginningofawavethatcontinuesallthewaydownthroughthelegs,andoutthroughthefeet.Theactof“diaphragmbreathing”(whileperforminganexercise)magnifiesthesensation,leadingthiswave-likeactionallthewayupandoutthetopofthehead.Thiswaveextendsnotonlyverticallythroughthebody,italsotravelshorizontally(youmayormaynotnoticethis).Itisnotnecessarytohaveanawarenessofthefivediaphragmsthemselveswitheachexercise,itissimplysomethingthatshouldbepossibleif

desired.Theseexercisescanbevariedasnecessarytoadapttoanyphysicalrestrictions.Theycanbedonesittingorlyingdown.

Note:Payattentiontotheflowsthroughoutthebody,regardlessofwhetheryou’resitting,standing,orlyingdown.

Wavethroughthebodyoutthetopofthehead,anddownthroughthelegsandoutthefeet.

Thereareanumberexercises,allofwhichwewillcall“Elongations”:

1.TheFiveDiaphragms(whichyou’vealreadydone)

2.StandingElongation(withyourlegsstraight—GroundingExercise)

3.StandingElongation(withthekneesbent)

4.SittingElongation(Micro-Movements)

5.AnchoredSacrum

6.Pouring-ForwardExercise

7.Elongationwithatennisball

8.Elongationwithatowel:

a.underthehead,

b.undertheneck,

c.undertheupperback(atthelevelofthenipplesornearthebottomoftheshoulderblades),and

d.underthesacrum.

Theexercisesaredoneinaspecificorder,atleastinitially,andeachexercisebuildsontheonethatprecedesit.Onceyouhavelearnedtheexercises,youcandotheminanyorderyouprefer.Oneweekyoumaychoosetodooneortwooftheexercisesasamajorfocus,whileanotherweekyoumaychooseotherexercises.Whenyouarefirstlearningaboutthisworkandthemovements,practicingatleast20minutesadayisverybeneficial;howevermorethanthisisbetterifyouhavethetime.

Note:Anymovementcanbemadeintoanelongationexercise:usetheCorebreathbyitselfasatypeofelongation,elongateintoanormalstretch(wedon’tliketheword“stretch”butitgivesyouanideaofwhatwe’retalkingabout),orinto/duringanunusualposition,suchasaheadstand,evenelongatewhileyou’replayinggolf.Thekeyistheawarenesswithinit,marriedwithslowmovement,soyouhavetimetoevaluatetheflowswithinthosemovements.Thepointofthesepracticesisto:noticetheflowsandtheopeningsmadepossiblebytheCorebreathing,tobecomeawareofthelimitationsyourbodyhas,andfromthisnewawareness,movebeyondyourcurrentlimits.Itisaboutlearningtofindthatflow,evenwhenitishardtodo.Whenwechallengethelimitsofhowourbodiesmove,webegintheprocessofenteringnewlevelsofawareness.Ifwejustsit,thebodyisn’tchallenged.Ifwemoveinnewways,ourbodyhastoreachfornewunderstandingsofwhatandhowthatmovementcanbeachieved.ThisisthepointofdoingtheexercisesinconcertwiththeCorebreath—

awakeningnewpossibilities.

TheGroundingExercise:FeelingandAbsorbingthePoweroftheEarth

Inthisexercise,weconnecttoasenseoftheenergythatisalwaysavailabletousfromtheEarth.Ourintentionistofeelthisflowcomeupthroughourfeet,throughthecoreofthebody,andoutthetopofthehead.Westartbyfeelingitcominginthroughthefeet.

Note:Inactuality,thisenergyflowcomesfromalldirections,butwe’regoingtopayattentiontojustonedirectionforthisexercise.

Thinkofthisexerciseasastandingelongation.Itspurposeistobegintounderstandtheflowofenergythatisalwaysavailableandthatshould,tosomedegreeatleast,alwaysbeflowingthroughus.Itisagreatwaytobeginfeelingwhereenergyflowsinourownbodyanditstartstheprocessofunderstanding“flows”ofenergyinotherpeopleaswell.ThisexerciseallowsustoexperienceademonstrationoftheEarthorUniversesupportingus.Theactoflettingtheenergyinwithoutactivelypullingitindeepensourappreciationofwhatisreadilyavailabletouswithouteffort.Theactoflettingitinisthekey;ifwestrive,welimitwhatisavailable.Ifwedeepenourinteractionwiththeearth,weconnectwithandbecometheflow.

Anotherviewpointtoconsiderinrelationtotheflowofenergythroughus,isthatwedonotneedtooperateinlack.Thekeyistojustlettheenergyinand,moreimportantly,letitflowthroughtheentirebodyandoutthetopofourhead.Thisisverysimilartoanartesianwell;wearefedbytheenergyoftheuniverse.Wedonotneedto“gather”orsavethisenergybecausethemoreweallowthroughandout,themorewecanallowin.

Oneofthemajorreasonspeoplebecomeillisthelackofenergymovementintheirbody.Blockagesareexamplesofstagnantenergy,andthefollowingexerciseopensusuptoagreaterflowthroughoursystem.Ifweallowmoreenergyintoandthroughourbodies,webeginthe

processofopeningthestagnantareas.Ifwelettheenergyallthewaythrough,wecanbegintheprocessofenteringamoredynamicpresent.Mostpeoplearecontinuouslyrecyclingtheirpastattitudesandthoughtsbytryingtokeepalltheenergytheycan,regardlessofwhereitcomesfrom.Thisisnotbeneficialwhenyouconsidertheamountoftoxicitythatweareexposedtoeachday.Byallowingtheenergytotravelthroughusandout,nomatterwhereweare,wehaveaccesstomoreenergythatisconstantlycleanedandrenewed.Wecanbefilledinthemomentandhaveagreaterconnectionwitheachmoment.Thisallowsustoenteramoredynamicandomnipresent“now.”Thisalsomeansthatwecanaffectourrealityfromastateof“being”ratherthan“reacting.”Thisisamajorchangethatwecaneasilyallowoursystemstorelaxwithin.Itdoestakesomepracticetoresethowweviewday-to-daylifeandtheabilityoftheUniversetosupportus,butasenergyisomnipresent,whynottapintothisreservoirofinfiniteflow?

SomepeoplefindthatthisexerciseisabitdisconcertinginthatthefeeloftheUniversesupportingthemisaforeignconcept,butsoonitbecomescomfortableandactuallydesirable.Wealsousethe“flow”recognizedinthisexerciseineverymovingexercisewedo,thusitiskeytoallthemovementphasesofthiswork.

Grounding:StepbyStep

Note:AllphysicalexercisesandhealingtechniquesarepracticedwhiledoingtheCorebreath.

Standwithyourfeethipwidthapart.

1.Stance:

a.Feet:Standwithyourfeethipwidthapart.Theoutsideedgesofthefeetareparalleltoeachother.Ifyourfeetarenotparallel,correctthisbywideningtheheelsratherthanturningthetoesin.Thisallowsforthesacrumtobeopenedmore,whichinandofitselfallowsmoreenergytobeavailable.(Ifthispositioncausesyourhipsorlegstofeelstrained,onlyadjustyourpositionasfarasyoucancomfortablydoso.)

b.Legs:Yourlegsarestraight,butthekneesarenotlocked.

c.Arms:Armsareatyoursides,relaxed.

d.Head:Noteyourheadposition,itshouldbeangledveryslightlydownandberelaxed.

2.StarttheCorebreath.

3.Relaxyourbodypartbypart.

4.Growroots:

a.Whenyoureachthefeet,feeltheweightofyourfeetpressingontheearth.Thereisslightlymoreattentionontheheel.Imaginerootsgrowingoutofyourfeetdownintotheearth.ThisshouldnotdrawyououtoftheCorepoint;ifitdoes,visualizetherootsinyourmind’seyeand,justasinthediaphragm-breathingexercise,lettherebeaperipheralawarenessinthefeetthemselves.Itisthebreathworkthatopensyou,anditisparamounttoenjoythisflowandconnectionsincethebreathallowsyouaccesstosubtleawarenesses.

b.Theheelisthetaproot;thethreearchesofthefoot(themedial,transverse,andlateral)arethesupportroots.Allowtherootstogrowaboutthreefeetintotheearth.Asyouextendtheseroots,thinkforamomentabouthowrootsgrow.Youhaveamaintaproot(intheheels),andthensupportingroots(theotherarches,thoughthemainfocusisonthetaproot).Asarootgrows,ithasasupportingrootstructurethatbuildsoffthemainroot(thinkofhowaplantlooksgrowinginajar).First,therootdividesintosmallerroots,thensmallerrootsbuildoffthat,gettingsmallerandsmalleruntiltheyarelikelittlehairs.Itisatthisstagethattheplantisabletoabsorbnutrients.Whenwevisualizeinthisway,wealsoaregivenaccessto“nutrition”intheformofaflowofenergyintothebody.

5.Allowyourselftobefed:

a.Whenyouhaveestablishedthisrootstructure,letitgrowdownaswellasout,justlikeatree’srootsystem,untilyoureachasenseofsomethingcomingintoyourfeet.Thisisthereservoirthatyouarefedfrom.Oryoumaysimplybegintofeelasubtlesenseofslowlybeingfilled,fromthefeetup.Mostpeoplefindthis“zone”ofenergyaboutthreetofourfeetintotheearth.Ifyoudon’tfindit,makesureyou’venotgonetoodeep.Startover,graduallydeepeningtheroots.Youmightalsotrybroadening

therootstructureandincreasingthenumberofhair-likeends.

6.Belikeafountain:

a.ContinuetheCorebreath,andthinkofopeningyourselfinordertoallowtheflowinthroughyourfeet,legs,body,andoutthetopofyourhead.Anywherethatfeelslikeitisn’tfillingcanmentallybeaskedtoopenup.Ifanareaistoostuckforyoutoconnecttoit,simplycontinuetothenextareaaboveitandinvitefromthere,againbyopening.Likewater,theenergywillfindawaytoflowthrough.Todeepentheamountofflowthatcomesin,broadenyourrootbase,andalsogentlyextenditdeeper.Ifyougotoodeep,youwillmisseasyaccessofthebestnutrients.Itwillbeobviousasyoubecomeaccustomedtothesesensations.

b.Anotherwaytoexperienceanincreaseinflowgoingthroughthewholebody,istonotbeconcernedabouttheindividualareas’lackofsensationatall.Rather,justlikeastreamthathasareasthataredry,orareslowflowing,whenyouaremoreconnectedtoyour“source,”everythingbeginstoopen.Sofromthisperspective,continuebroadeninganddeepeningtherootstructure,especiallythetinyends.Thiswillleadtoagreateramountofflowintoyourbodyandwillhelptoopenthoseareasthatarehardertoopen.

GroundingExercise:Growingroots.

7.Actlikeatree:

a.Asthisprocesscontinues,thinkofthelowerhalfofyourbodyasthetrunkandrootsystemofthetree,basicallyfromthesacrumdown.

b.Theupperpartofyourbodyisthebranchesandleavesofthetree,fromthe5thlumbarvertebra,upwards.

c.Toenhancethissensation,findtheflowandallowitin,bringingthenavelgentlytowardthespinewithyourexhalation.Thiscausesthelumbarvertebraeandsacrumtoseparateslightly,withthesacrumextendingdownandthelumbarexpandingup.Thelowerhalfofthephysicalformwillnowbeevenmoreconnectedtotheflowfromtheground,andtheupperhalfwillbecomeevenmorelightandfree.Atfirst,thismayseemfairly

subtle,butasyoupractice,thisawarenesswillbecomeincreasinglyobvious.

d.Ontheexhale,notethatthenavelisdrawntowardthespine.Asyouaddthisawareness,itaccentuatesthesenseofseparationbetweentheupperandlowerhalvesofthebody.Thisisnotmeanttobedonewithtension.AsyoustayintheCorepointandgainawarenessofthispossibilitywithintheprocess,yourunderstandingwillgrowevenmore.

Toenhancethissensation,findtheflowandontheexhale,notethatthenavelisdrawntowardthespine.Asyouaddthisawareness,itaccentuatesthesenseofseparationbetweentheupperandlowerhalvesofthebody.Thisisnotmeanttobedonewithtension.Thelowerhalfofthephysicalformwillnowbeevenmoreconnectedtotheflowfromtheground,andtheupperhalfwillbecomeevenmorelightandfree.Atfirst,thismayseemfairlysubtle,butasyoupractice,theseawarenesseswillbecomeincreasinglyobvious.AsyoustayintheCorepointandgainawarenessofthispossibilitywithintheprocess,yourunderstandingwillgrowevenmore.

WhatToLookforWhenGrounding:

Noticehowtheflowsmovethroughyourbody,andpayattentiontowhereitfeelsliketheenergyisnotflowingaseasily.Whenyounotetheseareas,relaxoropenyourselfmoredeeplywiththebreath.Thereisatendencytowanttodrawtheenergyinandforceitthroughthebody,aswellastoactuallyhoardit.Thisiscounterproductivetowhatwewanttoachieve.Relax,entertheCorebreathmorecompletely,andjointheflow.Letitfeedyou;thisistrulyamazingandsatisfying.

PerceivingtheEnergy

Whatdoesthisenergyfeellike?Therearefivebasicwaystoexperienceenergy.Theyare:warmth,coolness,awater-likeflow,awind-likefeeling(likealightbreeze),orelectricity.Somepeoplefeelone

feeling(likealightbreeze),orelectricity.Somepeoplefeelonesensationmorethananother.Theenergyoftenfeels“buzzy”orlikealightvibration;itmayalsofeellikeawarmflow.Somedescribeitasanairysensationmovingthroughthebody,asifeverythinggetsmorespacious.Onesensationisn’tpreferableoveranother;itissimplythatdifferentpeople’sbodiestranslateenergydifferently.Don’tcompareyourprocesstoanyoneelse’s.Allowyourselftohaveyourownexperience.ThereareotherexpressionsofQiorenergy,butthisishowmostpeoplenoticeitinthisexercise.

Onceyousensetheenergyconstantlymovingthroughyourbodyandoutyourhead,youhaveaccomplishedthepurposeoftheexercise.Whenyouaredonewiththeexercise(ifyoureyesareclosed,openthem),walkaroundalittlebitandseehowyoufeel.

BenefitsandPossibleContraindications

Ifyouhappentofeelslightlydizzyornauseousduringthisexercise,realizeitismostlikelyoccurringbecauseyourbodyisopeningtogreaterflow,throughareasthatyoutendtoholdtightlyto.ItcanbeanemotionalexperienceifyouareunusedtofeelingsupportedunconditionallybytheEarth.Remindyourselfthatithasnoagendaforyou;itsimplyoffers.Areyouwillingtobepresentforthegift?Afterashortwhile,theflowwillfeelnaturalandexhilarating.

GeneralTip:Doremembertodrinkwaterbeforeandafteranexercisesession;manyfindthattheygetthirstywhentheydotheseexercises.AsyouusetheCorebreath,particularlyinconcertwithphysicalmovement,yourbodyexperiencesalotofchange.Thewaterhelpsfillthespacesopenedbythework,andkeepthingsopenaftertheexercises.

AnotherWaytoGround:SameBenefits,DifferentPositions

Ifyouareunabletostand,youcandothisexercisewhilesitting.Ideally,thefeetareflatonthefloor,andyourbackisstraight,butnot“ramrod”straight.Therestoftheexerciseisdoneexactlyasifyouwerestanding.

straight.Therestoftheexerciseisdoneexactlyasifyouwerestanding.Youcanalsogroundthroughthesacruminsteadofthefeet.Itisfuntoexperimentandseewhichiseasierandalsowhichproducesmoredynamicresults.

TheStandingKnee-BendElongation

ThePhilosophyBehindThisExercise

Ifyoucompareahumanbeingtoatubeofflowingenergy,muchlikewaterinahose,youbegintoseethatanychangesintheshapeofthehoseaffectsthewaythewaterflows.Anytimeyoumoveabodypart,youchangetheflowsthroughthatbodypart.Thisintroducesflowsandcounter-flows,andcausesthesenseofawavemovingthroughthebodytobemoreobvious.Inthiscase,aswebendourknees,thisisoneofthemainthingswearelookingfor.Mostpeoplenotethatthisexercisemakesthelowerhalfofthebodyfeelveryanchored,andtheupperbodymoreflowing.Thisproducesacomparablynoticeablewavewhichmayevencausetheupperbodytoswayslightly.Ifyouhaveeverseenawavemachine,thisisagoodexampleofhowmovementaffectsflowinasystem.

TheStandingKnee-Bendismuchmoredifficultthanitappears,becausebendingyourkneesistheonlymovementoftheentireexercise.Thebodydoesnotleanforward,nordoesitmovesidetoside.Thereisaslighttuckingofthepelvis,butitalsodoesnotvaryinangle,oncethemotionisstarted.Theactualamountofbendyouintroduceisslight;onlybendyourkneesenoughtohidethetoes,thencomeupagain.Aswithalltheexercises,itisnotaboutthedistanceyoumove,buttheamountofflowyousenseinyoursystem.Allmovementhappensduringtheexhale.Ontheinhale,simplypauseandrest.Itisactuallyonthewaybackupthatthewaveismostnoticeable.Asbefore,whenyoufirstsenseforthisinformation,itmayseemquitesubtle.However,mostpeoplefindthatthisparticularfocusactuallyincreasestheirawarenessoftheflowsinthebody,whichistherealpurposeoftheexercise.

ThisisaveryFeldenkrais-likeexercise.Feldenkraiswasapioneerinmovementtherapy.Hedesignednon-traditionalmovementswhosepurposewastocreatenewneuralpathwaysinthebody.Asthisisaccomplished,thebodyfindstotallynewwaystoexperiencemovementand,atleasttosomedegree,theabilitytomoveasifaninjurywas

accomplished,thebodyfindstotallynewwaystoexperiencemovementand,atleasttosomedegree,theabilitytomoveasifaninjurywasneverpresent.FormoreinformationontheFeldenkraisMethod,pleaseseetheglossary.

Kneesbendonlyenoughtohidethetoes.

Thereisawaveorflowofenergythroughthebodyatalltimes.Atsomelevel,thisflowisinhibited,whileatotherlevels,itisfreeflowing.Forexample,whenfiremenholdahigh-pressurewaterhose,theyhavetoworktogether.Thisisbecauseanysmallbendinthehosecausestheflowtopushagainstitinanattempttore-straightenthehose.Whenwedothisexercise,theflowisobviouslynowherenearasstrongaswaterinafirehose,butthesameconceptapplies.Whenwebendourknees,weareineffect“bending”theflowthroughus.Thiscausesaresponsewithinthatflowthatwerecognizeasachangethatisanincreaseinthesensationoftheflow.Eachexercisewedoprovidesuswiththe

opportunitytoexperienceflowsmoredeeply.Themorecomplextheexercise,themoredynamicthisprocessis.Asyoubegintounderstandandpayattentiontotheflowswithinyourbody,areasoftensionwillunravelinordertoaccommodategreaterflow.Itisamazinghoweachexercisepointsoutdifferencesinthequalityoftheflowandwhichpartsofthebodyare“held”orprotected.Theseprotectedstatesleadtorestrictionofmovement.Asyouridetheflowsandopenyourstructure,newflowisintroduced,andthebodyisnowabletobeginthehealingprocess.

Eachexercisehelpscorrectimbalancesinourstructure.Aswelearnhowtomeltoursysteminordertoaccommodateorallowenergytomovethroughoursystem,webegintoreorganizehowwemoveourbodies.Thisbeginstheprocessoflearninghowtocarryourselvesdifferently,andtomovedifferently.Whenaflowthroughourbodyisinhibited,itcausesustomoveoutofharmony.Forexample,astiffbackwillbeobviouswhensomeonewalks,sitsdown,orgetsup.Astheareaisallowedtohaveaflowofenergythroughitagain,andisalsomovedinharmonyorbalancewiththerestofthesystem,thepersonstartsmovingmorenaturally,andthepainstaysaway.

TheStandingKnee-Bend:StepbyStep

Note:ThefirstthreestepsaretheGroundingExercise.

1.Stance:Standwithyourkneesstraightbutnotlocked.

2.BegintheCorebreath.

3.Growroots:Whenthereisagoodflowmovingupandthroughyourbody,thenandonlythenshouldyoubegintomove.

4.Bendyourkneesveryslowlyontheexhale.(Remember,itisonlytheknees.)

Tip:Imaginethatyouareinacylinder.Ifyouleaninanydirectionyouwillbangyourhead.Letyourselfridetheflow(asifitisapolethatyouareslidingdown)asyourkneesbend.Thisisallabout

flow.Thenumberofbreathsthistakesisuniquetoeachindividual.

5.Continuebendingthekneesuntilthekneecapisjusthidingyourtoesfromsight.Donotgetambitious,orevenfeelthatyoumustachieveacertaindistance.Simplyexperiencetheexerciseandseewhatyoucannoticeabouttheflowandyourbodyasyoubendtheknees.

Leteachportionofthemovementbeguidedbytheflowcreatedwithineachexhalethatyoudo.Dependingonhowslowlyyoumove,eachexhalemaytakeyouonlyaportionofthedistance,oralltheway.Donothurrythemovement;thisisaboutthemarriageoftheflowwiththebreath.Theactualbendingoftheknees,whendoneincrementally,nicelyemphasizesthequalityofflowthatthisexerciseoffers.

6.Stayinthispositionforafewbreaths;thenontheexhale,begintocomeupslowly.

Tip:Yourweightismostlyintheheelsasyourise.Thereisaslighttensioninthegluteusmaximus(themusclesinyourbackside),asifyouhada100-poundweighthangingfromyoursacrum(thispage).

Bendonlytheknees(imagineyouareinacylinder)

KeepinMind

Theheadandneckshouldstayrelaxedandangledslightlydownwardthroughouttheexercise,especiallyasyouarecomingup.Thisisextremelyimportantastighteningtheneckorbeingrigidwiththeangleofyourheadwillinhibittheamountofflowandthequalityofthewavethatyouareabletofeel.

PayspecialattentiontohowtheCorebreathfeelsasyoumove.Thereshouldbeadeepconnectionbetweenthesensation(producedbythebreath)andthemovement.Thisiswhywemoveslowly,anditishowwetrulygainaccesstowhatwe’relookingforwiththisexercise.

Rememberthatthereisnohurryhere.Thepurposeoftheexerciseistofindflows,andinthiscase,toseehowbendingyourkneesaffectsthe

tofindflows,andinthiscase,toseehowbendingyourkneesaffectstheflowsinyourbody.Playwithdifferentratesofmovementandseewhatnewthingsyounotice.

Whendoneproperly,theupperbodywillswayslightly,andiftheneckisrelaxed,thiswillbefeltallthroughtheheadandneckandbeyond.

Benefits

Thisexerciseisveryfreeingforthepelvisandsacrumaswellastheentirespine.Itisgreatforpointingoutwheretensionisheldinyourbodywhenyoutryanddoisolatedmuscularmovement.Inthiscase,itisonlythekneesthatbend.Ifyoutrywalkingafterthisexercise,youwillfindthatyoumovefromamuchmoreuprightandcenteredplace,withagreaterease.Thisisjustthebeginningofwhatyoucanexperience.

AlternateExercise:SameResult,DifferentPosition

Analternatewaytodothisexerciseifyoucannotstandthatlong,wouldbetositinachair,andgraduallyextendthelegsoutwardandthenbacktoabentposition.Again,rememberthepurposeoftheexerciseistosensetheflowasyoumove,notjusttobendyourknees.

StandingKnee-Bend,donesitting.

Anchored-SacrumExercise

Benefits

Thisisanexercisetosenseenergymovingintwodirectionsthroughyourbody:fromthesacrum,downwards,andoutofthefeet,andfromLumbar5,upandoutofthehead.Itoffersareleaseoftensioninyourbackandhips.Thisalsoleadstorelaxationinotherareasaseachzoneletsgo.

Ifyoucan,itisbesttopracticetheseexerciseswithbarefeet.Thisprovidesmaximumkinestheticfeedbacktoyourbody.Ofcourse,ifyourfeetareverycold,itisbettertohavesocksonsothetemperaturedoesnotdistractyou.Wearingshoesisnotappropriateinthisexercise.

Movementofenergyintwodirections,startingatthesacrum.

Whetheryouuseamatornotisuptoyou,butitshouldbeathinonesothatyougetmaximuminteractionwithhowyourbodyissupportedwithoutunduediscomfort.

KeepinMind:Movementsareonlydoneontheexhale.Also,besuretopauseandenjoyyourinhale.

AnchoredSacrum:StepbyStep

AnchoredSacrum:StepbyStep

1.Beginwithagroundscan.

2.Position:Liedownwithyourarmsatyoursides,legsnowiderthanhipwidthapart.

3.BegintheCorebreath.

4.Bringyourkneesup,oneatatime.

a.Raisetheknee,asifsomeonewereliftingitfromthekneecap.Theheelshoulddragasthekneeisraised,andthetoesarerelaxed.Lookforaconnectionofflowallthroughthelegasit’smoved.Thekneewillbebentwhenthemovementiscomplete,withtheshinclosetoperpendiculartotheearth,andthefootflatontheground.

Raisethekneeasifsomeonewereliftingitfromthekneecap;heeldrags,toesrelaxed.

KeepinMind:Regardlessofhowmanybreathsthisprocesstakes,youonlymoveontheexhale.Duringtheinhale,thelegjuststaysinthepositionithasbeenbroughttowiththepreviousexhale,untilyouarriveinthefinalposition.Initially,thismaytakeanumberofbreathstoraiseitallthewayupwhilekeepingthesenseofflowthroughout.Onceyou

areaccustomedtoallowingtheflowthroughyourbody,itmayonlytakeaslittleasonebreathtobringeachlegup.

b.Repeatwiththeotherkneeandleguntilbothkneesareupandthefeetareflatonthegroundwiththeshin(ideally)perpendiculartotheground.

5.Imaginethatyoursacrumisanchoredtotheground,asifastakeweredriventhroughyourbody.

Tip:Ifyoudonotliketheimageofthestake,youcanthinkofyoursacrumasgluedtotheground.Eitherway,thispartofyourbodyisimmovable.Whenpartofyourbodyismadeimmobile,theotherpartswillseekmovementorreorganization.Thisiswhatallowsyoutosensethemovementofenergygoingbothdownandoutyourfeet(fromthesacrumdown),andupandoutofyourhead(Lumbar5andup).

6.Asyouexhale,senseforaflowofenergyintwodirections,fromthesacrumdown,andfromLumbar5up.Themoreimmobilizedthesacrumis(throughintent)thestrongertheflowwillbe.

Tip:Ifyouhavetroublefindingtheflowintwodirections,youcanactuallymoveyourtailbonetowardyourheelseversoslightlyasyoubeginyourexhale.Thiswillalsomagnifythesensation.

a.Toaccentuatetheawarenessoftheflowthroughthelowerhalf(ifyou’renoticingonlytheupper)simplyfeelyourfeetonthefloorforamoment(whileintheCorepoint),atthebeginningofyourexhale.

b.Toaccentuatetheawarenessoftheflowthroughtheupperhalf(ifyou’renoticingonlythelower)simplythinkofthetopofyourheadforamoment(whileintheCorepoint),atthebeginningofyourexhale.

7.Dothisexerciseforaminimumofthreebreathsasyoufollowtheenergyflowthroughyourbodyandoutthefeetandhead.

Note:Youcandothisexerciseforaslongorasoftenasyoulike.Mostofthesensationsaresubtletoexperienceatfirst,howeverina

veryshortwhile,thesesensationsbecomemuchmoreobvious.

8.Bringthelegsdownoneatatime(movingonlyontheexhale).

Loweryourlegsoneatatime,heelleading,toesback.

Extendthroughthebonesandoutyourheel.

a.Theheelleadsthewaydownandthetoeisdrawnback.Theideaistoextendthroughtheentirelegasitisbeinglowered.Extendthroughthebonesandoutyourheel,untilthatlegisstraight.

b.Repeatthisprocesswiththeotherleg.

9.Doanothergroundscan.

a.NotehowthisexercisehasaffectedthewayyourbodyissupportedbytheEarth.

10.Rolltoyoursideandgentlycometoasittingposition.

a.DoafewCorebreathsinthesittingposition,andthencometoa

standingposition.

11.Walkaroundabit,sincewalkinghelps“set”thechangestheexercisehascreated.

a.Thisalsogivesyouanopportunitytonoticewhathaschangedinyourpostureormovement.Itwouldalsobebeneficialtodrinksomewater.

KeepinMind:Asyouexercise,thereisnospecificdistanceorperfectionofpositionthatyoumustachieve.Thepurposeofeachexerciseistoseewhatyoucanlearnaboutflowsinyourbodyasyoumove,breathe,andincreaseyoursenseofpresence.Alwaysrestabitaftereachexerciseanddrinkplentyofwater.Startwithaslightmusculareffortandthenseewhathappensifyoudoless.

Ifyouhavetroublelyingonthefloor,youcanpracticethisexercisewhilelyinginbedoreveninarecliner.Everyaspectstaysthesameexceptyouhaveasoftersurfacetoworkwith.

AwareWalking

PhilosophyandBenefits

Thisexercisecanbedoneatanytime,butitisaverygoodonetodoafterPouringForward(thenextexercise).Thepurposeoftheexerciseistocontinueelongatingthespineandextendingdownthroughthelegs.Oneofthekeythingstopayattentiontoistheamountofrigidityandtensionintheneckandheadcarriage.Aswithanymotion,themorerelaxedyouare,themorefluidthewaveorflowcanmovethroughyourbody.

Whendoneproperly,theheadfeelsabitlikeoneofthose“bobble-head”dollsyouseeinthebackwindowofcars.Theskeletonsupportsyou,andwhilethereissomemuscletensioninthemusclesthatyouusetomove,thereisnounnecessarytension.

Mostofusmoveasifwewereanobjectthatneedstobemovedaround,likeablockofwood.Thisexerciseisaboutlearningtomoveinacentered,flowingway.

Thesacrumshouldbethefocalpointofmovement.Thisisessentiallythecenterofyourphysicalbody.Mostpeopleleanforwardandpushorpullthemselvesaround.Thiscausestensioninthewholebody,butparticularlyinthelowerback,shoulders,andneck.Ifyoumovefromthesacrum,whilethebodyismoreupright,yourmovementbecomesmoreelasticandfluid.

Youcangetafeelforthisbyhavingsomeoneguideyoufromthesacrum,inotherwords,tobethe“driver.”Thetoughestpartoftheexerciseistotrustthedriver.Thedriverplaceshishandontheclient’ssacrum(sometimesbracingthishand,dependingonthesize/weightoftheclient),andtheclientleansintothesupportinghandslightly,whilethedriverpushestheclientalongforanumberofsteps.Theclientlooksforafeelingofeaseandflexibilityinthelowerbackwhendoingthis

exercise.Ofcourse,donotgetoverzealousasthedriver;thisismeanttobeanexperienceoftrust,andawaytofindanewcenterfortheclient.

Theclientneedstotrustherdriverandallowthedriverto“drive.”Itsometimestakesaleapoffaithfortheclienttoletthisexperienceoccur.Theclientshouldfeelafirm,constantpressurefromthedriver’shandthatcontrolsthespeedandtheimpetustomove.

Placeyourhandontheclient’ssacrumand“drive”herfromthere.

Youcangetanideaofwhatthisislikebyplacingyourhandonyoursacrumandapplyingfirmpressureasyouwalkaround.Makeitfeelasifyourhandisthepowerthatmovesyouforward.Thisisnotasgoodasbeingdrivenbyanotherperson,butitatleastgivesyouanideaofwhatpartofyourbodyshouldbeleadingtheprocess.

AwareWalking:StepbyStep

AwareWalking:StepbyStep

TherearetwopartstotheAware-WalkingProcess.Thefirstpartisextendingthroughthebody,onesideatatime,andshufflingthefeet.Thesecondpartisexperiencinghowtowalkmorefreely,whilemovingfromthesacrum.

1.Startingstance:

a.Standwithyourfeethipwidthapart.Ifyourtoespointout,widenyourheelssoyourfeetarefacingstraightahead.Ifthiscausestoomuchtensioninyourthighs,letyourselfsplitthedifferencebetweenthetwopositions.Youwanttobechallenged,butnotoverlyso.

b.Armsshouldbehangingatyoursides.

c.Headandneckshouldberelaxedandangledasifyouwerelookingslightlydownward.

2.BegintheCorebreath.Lookforthesenseofrelaxationthatthebreathproduces.

3.DotheGroundingExercisetoestablishaflowofenergythroughthebody.

4.Bringyourfeettogether.

5.Beginextendingthroughtheleftside.

a.Asyoudothis,gradually“pour”oraddweightontotheleftfoot(itdoesn’tmatterwhichfootyoustartwith).Atthesametime,youwillbelengtheningthewholeleftsideofyourbody.JustasintheGroundingExercise,theseparationpointisthesacrumandLumbar5.Whileyourfootfeelslikeitispressingharderagainsttheground,allowyourtorsotolengthenandextendupfromthewaist—growtaller.Theideaistoextendinbothdirectionsthroughyourwholebody.Asyou“grow”yourtorsoitwillactuallyliftsomeoftheweightoffofyourotherfoot.Forthefirstfewsteps,thisisaverysmallamountofphysicalmovement.Themovementshouldfeelasifitiscomingfromthe

sacrum,ratherthanbeingledfromtheshoulders,forexample.Besuretokeeptheheadandneckrelaxed,anddonotleansideways;thiscannotbeemphasizedenough.

AwareWalking:Extenddownthroughthelegandallowthetorsoonthesamesidetogrowup,liftingweightofftheotherfoot.

6.Whenallyourweightisonyourleftfoot,gentlyslideyourrightfootforward,aboutonehalfthelengthofyourfootoraboutfourtosixinches,dependingonthelengthofyourfoot.

7.Beginthesameprocessontheotherside.Keepinmindthatthisisnotarockingprocess,butalengtheningprocess.Theactualmovementlooksalittlelikewalkingonstiltsinthatyouletalltheweightbecarriedononesidethentheother.

8.Afteryouhavedonethisforatotalofaboutfourshufflesteps,open

youreyes,takeyourfocusofftheCorebreathandgraduallystartwalkingfaster,allowingamorenaturalpace.Allowyourarmsandbodytodowhattheywanttoratherthanfallingintoyouroldhabitsofmovement.Manypeoplefindthatiftheylettheirarmsmovethewaytheywantto(ratherthanmovingfromhabit),theirarmsactuallyswinginunison.

Extendthroughtheleftlegandgrowtaller,slideyourrightfootforward.

Have you ever watched a child run for the first time? She oftenmovesinthismanner:herarmstendtoswingsimultaneouslyinthesame direction and she moves unbounded by memory. Themovement is not yet differentiated or organized to operate in afamiliarpatternregardlessof theactualneedof themovement.Asyourwalking speedsup, thearmswillbegin to swing in themore

usual way, however it is a learned response rather than how amovementhastohappen.Eachmovementshouldbedonebecauseit is in harmonywith ourselves, rather than just frommemory orbecause you believe you shouldmove in thatway. Let your bodylearnandgrowinthismomentratherthaninyourmemoryorpast.

Extendthroughtherightlegandgrowtaller,slideyourleftfootforward.

PouringForward

Benefits

Thisexerciseisoneofthemorecomplexexercisesthatwewilldescribe.Itisparticularlygoodforreleasingtensioninthespineandmakingspacebetweenthevertebrae.Whenyouallowyourselftodothisexercisecorrectly(payingattentiontoflowratherthanhowfaryoucango),youwillfindthatitgreatlyaffectsthewayyouwalkandthewayyouexperiencehowyourbodymovesingeneral.Italsoteachesyoualotabouttheflowsthatmovethroughyouandwhereyouholdtension,aswellashowto“open”thesespaces.

TheIntention

Theexerciselookslikeaforwardbendwiththekneesstraightbutnotlocked,asifyouweregoingtotouchyourtoes.Thekeyofcourseistofollowtheflow.Inthisexercisetherearetwomajorpulleysorfulcrumareaswherethebodyreleasesasyou“pour,”whetheryouaregoingupordown.ThefirstpulleyisbetweentheshoulderbladesatapproximatelyT6(the6ththoracicvertebra),andthesecondisatthesacrum.

Payparticularattentiontotheseparationoftheupperhalfofyourbodyandthelowerhalfofyourbody.Beforeyoubegintopour,emphasizetheseparationbetweenthesetwohalves.Thisdivisioncanbeemphasizedduringtheexhalebygentlydrawingthenaveltowardsthespineonceyouhaveconnectedtoaflowofenergythroughthebody.

KeepinMind:

Withthisexerciseespecially,youshouldfocusontheexperienceandstay“inthemoment”asyoudoit.Donotworryabouthowfaryougo,justnoticehowyoufeelandwhereyoucanfindreleaseforeach

stay“inthemoment”asyoudoit.Donotworryabouthowfaryougo,justnoticehowyoufeelandwhereyoucanfindreleaseforeachvertebra.Itisinterestingtodotheexerciseveryslowly.Atsomepoint,youfindyouhavenoideawhereyourhandsareinrelationtothefloor,andhowfaryou’vetraveleddoesnotmatter.Yourfeetbecomerootedintotheground,andtheflowtakesyouonanendlessjourneythroughyourbody.

PouringForward:StepbyStep

1.DotheGroundingExercisefirst(seethispage).

Tip:Besuretoextendyourroots,andallowagoodflowofenergythroughyourbodyandoutyourhead.Thisiswhatyouwillbe“pouring.”

Themoreindependenceyoufeelbetweentheupperhalfofyourbodyandthelowerhalfofyourbody,theeasierthisexerciseistodowell.Beginthisideabystandingandestablishingthedownwardsenseofthesacrum,asifa100lb.weightishangingfromitwhileyouextendyourawarenessthroughyourheelsandopentotheflow.

2.BeginningthePour:

a.Fromthetopofthecervicalvertebrae(yourneck),slowlyletthespinepourforwardonevertebraatatime.Keepthesenseofrootingfromyourheelsandtheweighthangingfromthesacrumthroughout.Youarenowworkingfromthepulleybetweentheshoulderblades,asifyourheadandneckarebeingreleasedfromthisarea.(Remember,allmovementisinitiatedontheexhale.)

b.Don’tworryaboutwhereyouaregoing,oraboutgettingtotheend.Justbepresentfortheexperienceofunfoldingineachpartofyourspine.(OnceyoulearntheSteam-ReleaseTechniqueinChapter7,youcandothistothemusclesoneithersideofthespineintheneckregionandseeifthathelpstoproduceevenmorespace.)

c.Asyoumoveintothesecondpulley(makesureyoustartreleasingin

thethoracicvertebrae,justbelowyourneck,andworkyourwaydownfromthere),youcanimagineapoleacrossthefrontofyourwaist.Witheachout-breath,sendthesacrumdownthroughtheheels,andallowtheareaofthespineyou’repouringtolengthen“up”andovertheothersideofthepole.Thisisespeciallyhelpfulwhenyougettothelowerspine,oranyareaswhereyouareblockedand/ortight.

Pulleybetweentheshoulderbladescontrolspouringofneckvertebrae.

Tip: There is a tendency to let the sacrum come up, tipping thepelvisandelongating fromthewrongspot, losingyourgrounding.All movements should be extensions with a division between thesacrumandL5.Everythingfromthesacrumandbelowrootsdown,and everything from L5 (5th lumbar vertebra) upward lengthens,

creatingspacebetweenthebonesthroughoutthephysicalstructure.

Asyouextendmore,paycloseattentiontotheflowandbeingpresentintheCorepoint.Ifyoulosethisawareness,stoppouringwhereveryouare.Ifyouareabletoregainthesenseofflow,continuethepouring;ifnot,itistimetocomebacktoaverticalposition.

3.Comingbackup:

a.Inordertocomebackup,yousimplyreversetheprocess.Theawarenessisstillfocusedinthesacrum;youshouldfeelasifyouarebeing“reeledin”fromthesacrum,restackingthevertebraeoneatatimefromthebottomup.Atthesametime,thereshouldstillbeaflowofenergyflowingthoughyouatalltimes.

b.Allowtheentirebacktobecomestraightwiththeshouldersallthewaybackbeforethecervicalvertebrae(theneck)begintoberestacked.Whenyoureachyourneck,(withaslightperipheralawareness),usethepulleybetweentheshoulderbladesasyourestackthecervicalvertebraeuntilyourheadisupright.

Pulleyatthesacrumcontrolspouringofbackvertebrae.

4.BeginAwareWalking.(StartfromStep4ofAwareWalking:StepbyStep)

a.Besuretofirstextendthroughonesideandbringtheonelegclosetotheotherbeforeyoudothe“shuffle”portionofthesteps.

KeepinMind:Aslongasyoudonotgetambitiousabouthowfarforwardyoucanpour,itisanamazingreleaseforthewholebackandneck.Ifyoufindthatyouhavegottenambitiousasyoupoureddownwardandfinditdifficulttopourupright,bendyourkneesorotherwiseendtheexercise.Donotforceanything.Therewillbesometensionasyouextendorpourinto“newterritory”foryourspine.Thereshouldatnotimebemorethanadullachepresentasyoudothisexercise.Ifthereisasharppain,youhavegottenambitiousandgone

toofar.Endtheexerciseorhavesomeonesupportyoutohelpyougetbacktoanuprightposition.

PouringForwardSitting:AnAlternativetoPouringForwardStanding

Ifyouareunabletophysicallystand,thealternativeistopourforwardwhilesittinginachair.Youcanevenpourforwardwhileinarecliner.Youcangroundthroughyourfeet,orthroughyoursacrumandseatbones.Eitherway,besuretokeepasenseofthesacrumhangingdown.Therestoftheexerciseisessentiallythesame.Theimportantthingistonotgetambitiousaboutthedistanceyoupour.Iftheheadandneckonlypourforwardoneeighthofaninch,andthatiswhereyouloseyoursenseoftheflowthroughyourbodyandthencomeup,wewouldbeecstatic.Youhavegraspedthepurposeoftheexercise,whichistonotetheflowsthatarecreatedinyourbodywhenyoumovethisway.

PouringForwardSitting:StepbyStep

PouringForwardSitting:BeginbydoingtheGroundingExercise.

Graduallyallowtheheadandnecktopourforward.

TheprocessstartsinexactlythesamewaythatitdidfortheGroundingExercise(thispage):

1.Relaxthebody.

2.Growtheroots.

3.Connecttotheflow:letitflowupwardsthroughyourbodyandoutofyourhead.

a.Ideally,whetheryouarestanding,lyingdown,sitting,orinverted,thisflowshouldalwaysbeavailabletoyou.

Whentheheadandneckarefullyreleased,begintopourthroughtheback.

Whenyouhavepouredasfarasiscomfortable,beginpouringbackup.

4.Graduallyallowtheheadandnecktopourforward,usingthepulleybetweentheshoulderblades.Whentheheadandneckhavereachedtheirmaximumlevelofrelease,startusingthesacrumasyoursecondpulley.Whenyouhavepouredforwardasfarasiscomfortable(keepingthesenseofflow),begincomingup.

5.Whenfullyuprightintheseatedposition,standupanddoAwareWalking(assumingyoucanstandandwalk).

MeltingAroundaTennisBall

Thisexerciseisatruetestofmeltingandunwindingyourself.Aswithalltheexercises,itfocusesontheenergeticflowandwhatyoucanlearnaboutyourbodyandhow,fromamorechallengingperspective,youcanfindnewwaystoreleaseoropenyourself.

GettingStarted

Useaneworalmostnewtennisball.Thisexerciseismeanttobechallenging.However,ifitsendsyourmusclesintospasmorissouncomfortablethatyoucan’tdealwithit,thenchooseasofterorsmallerball.

Note:Thisisaverychallengingexercise:itnotonlyputspressureonmusclesthatarealmostalwaystightinyourback,butitalsoputsaslighttwistthroughtheentirespine.Thismeansyouneedtoletgothroughnotonlythewholespine,butthewholebody.

Inthebeginning,thisexercisemayfeelquitedaunting,butthechangesitcreatescanbeamazing.Asyourbodylearnstoreleaseandmelt,youwillfinditlessuncomfortableandyouwillactuallylookforwardtowhatitcanofferyoueachtimeyouexperienceit.

MeltingAroundaTennisBall:StepbyStep

1.Liedownonyourbackanddoagroundscan.

2.Ontheexhale,raisethekneesoneatatimeuntilbothareup.

3.Placethetennisballbetweenthescapulaandthespine.Thisplacesitontherhomboidmuscles.Theballshouldnotpressonthespineortheshoulderblade,soadjustthepositionasnecessary.Itshouldbeplacednexttothelowerthirdoftheshoulderblade.

Placetheballonthemusclebetweentheshoulderbladeandspine

4.Bringthearmsupoverheadinthe“stick’emup”position.Ifyourarmswillnotreachtheground,placeapillowunderyourforearmtosupportthem.Astheshoulderandchestmusclesrelax,thearmwillgraduallybeabletogoallthewaytotheground.

5.StayinthispositionanddotheCorebreathforatleastfiveminutes.Thelongeryoustay,themoreyourbodywillchange.

Ifyourarmsdon’treachtheground,placeapillowunderyourforearm.

NoteTheideaistomeltaroundtheballandseeifyoucanfeeltheflowofenergypastthisliteralspeedbump,throughtheback,and

outthecrownofthehead.

6.Afterthissideiscomplete,removetheball,andplaceitundertheothersideofyourbackbetweenthescapulaandthespine.

Note:Eachsidewillhavedifferentamountsoftensionbecausewebuildmuscleunevenly.Onesidemaybecomparativelyeasywhiletheothermayfeelnearlyimpossible.Don’tworryaboutthat—letthingsopenattheirownrate.

MeltingAroundaTennisBall:AlternatePositions

Ifthisexerciseissimplytoochallengingwhilelyingonthefloor,youcandotheexercisewhileleaningagainstawallinthestandingpositioninstead.Themoreyourbodyisangled,themorepressuretherewillbeontheballandthemorechallengingtheexercise.Makesureyoustandonasurfacethatisnotslipperytoavoidfallingdown.Youcanalsodothissittinginachairandplacingtheballbetweenyouandthechairback.Thisisprobablytheleastchallengingofallthedifferentpossibilities.

Meltingaroundatennisball:Placetheballonthemusclebetweentheshoulderbladeandspine.

ElongationwithaTowel

Thepointofthisexerciseistomakespaceandelongateourselves.Whenweplaceatoweloranyobjectinourway,itchangesthewaywecanrelatetoflows(physicalandenergetic)inourbody.Thisexercisemakesiteasiertonoticethewavesthatmovethroughthebody.Inthisexercise,weintroduceanartificialspeedbump,arolledtowel.

ElongationwithaTowel:StepbyStep

Gettingstarted:Takealargebathtowelandfolditinhalflengthwise,onceortwice,androllitupsnugly.Itshouldbeafirmroll,measuringfourorfiveinchesindiameter,aboutthewidthofyourback.

Rollupalargetowel,thewidthofyourback.

Rolltowelsnugly,fourorfiveinchesindiameter.

Eachofthetowelpositionscausesauniqueunderstandingoftheflow.Thefourpositionsare(whilelyingonyourback):

A.Behindthehead

B.Undertheneck

C.Undertheshoulderblades(atthelevelofthenipples)

D.Underthesacrum

A.Towelbehindthehead,armsdown.

B.Towelundertheneck,armsdown.

C.Towelundertheshoulderblades,armsup.

D.Towelundersacrum,armsup.

1.Beginwithagroundscan.Noticehowyourbodyfeels,soyoucancompareittohowyoufeelaftertheexercise.

2.BegintheCorebreath.Alwaysgetthiswellestablishedbeforebeginninganyotheraspectofanexercise.

3.Ontheexhale,raiseeachkneeoneatatime(asifsomeonewereliftingyoufromthekneecap),whiletheheeldrags.Thetoesarerelaxed.Thisisbestdonewithoutshoes.

4.Whenbothkneesareup,placetherolledtowelunderthebackofyourhead(PositionA),undertheocciput,sothatthebackofyourskullrestsonthetowel.Oncethetowelisplaced,returnyourarmstoyoursides.

TowelPositionTip:Ifyoufeeluncomfortableinthispositionorifitfeelsasifyourchinisputtingpressureonthechest,unrollthetowelslightlyuntilitfeelscomfortableyetstillsomewhatchallenging.

5.Findthewavethebreathcreates(fromthesacrumtothecrownofyourhead).

a.Donotstopthewaveatthecrownofyourhead,lookforasenseofitsgoingoutandbeyondthebody.Rememberthatwitheachinhaleandexhalethebodyisrenewed,thereisalwaysmoreflowcreatedwitheachbreath.Followthewaveuntilyouare

comfortablefeelingitfromthesacrumthroughthecrownandbeyond.

6.Noticehowtherolledtowelorspeedbumpaffectstheflowofthewave.Eachportionofthisexercisewillmagnifydifferentaspectsofthewaveandhowyouareholdingyourself:whetheryouarebracingagainstthepressurecausedbythetowelorallowingyourselftonoticeaflowthroughit.

7.Onceyouhaveasenseofthisflowbeingconsistentandcontinuousfromsacrumtocrownandyouhaveachievedtheamountofopeningandreleasingyoudesire,removetheroll.

8.Ontheexhale,lowerthekneesoneatatime,lettingtheheelleadthewaydownwiththetoespulledback.

a.Extendoutthroughyourlegandheelasifyouwerepushingaboardacrosstheroom.Bydoingitthisway,youextendmorethroughyourbones,andlengthenallthewayfromyourlowerbacktoyourheels.

9.Whenbothlegsaredown,doanothergroundscan.

a.Askyourselfhowthisportionoftheexercisehasaffectedthewayyoufeelsupportedbytheearth.

10.Repeatthewholeexercise(Steps1-9),thistime,placingthetowelunderyourneck(PositionB).

TowelPosition:Withthetowelundertheneck,youshouldhaveasenseoftraction,withtheheadsuspendedoverthetowel.Thetowelneedstobesnugagainsttheshouldersandtheheadshouldfeelasifitisangledbackoverthetowel.Theheadshouldnottouchthegroundandyetitshouldfeelcomfortableinthisposition.Ifitisnotcomfortable,adjustthesizeoftherolledtoweluntilitis.Thenbringthearmsbacktoyoursides.

RemovethetowelbeforedoingthegroundscaninStep9.

11.Whenthisfeelscomplete,lowerthelegsoneatatimeasbefore,anddoagroundscan.

12.Repeatthewholeexercise(Steps1-9),thistimeplacingthetowel

underyourbackatapproximatelythelevelofthenipples(PositionC).Adjustthetowel’sdiameterasnecessary,sothatitischallengingyetnotsochallengingthatyoucannotrelaxintotheprocess.

PositioningTip:Thearmsnowareplacedabovetheshoulders,inthe“stick’emupposition,”withabendinelbows.However,ifthisisuncomfortable,orifyourarmsenduphanginginmid-air,eitheruseapillowtosupportyourforearmsorrestthemonyourtorso.

13.DotheCorebreathandseehowthis“speedbump”hasaffectedyourabilitytosensethewavewithinyourbody.Onceyouhaveasenseofthisandyouhaveachievedtheamountofopeningandreleasingyoudesire,rolltoyoursideandremovethetowel.

14.Ontheexhale,lowerthelegsoneatatime,heelleadingthewaydown.

15.RepeatSteps1-9,thistimeplacingthetowelunderthesacrum(PositionD).

Useapillowtosupportyourarmsifnecessary.

TowelPosition:Adjustthetowelasnecessarysothatthesizeoftherollchallengesyoubutisnotuncomfortable.Youshouldhavethesensethatyourlowerbackisgentlybeingdrawntothefloorandyourpelvisisslightlyraised.Thetowelshouldnotbesolowthatthereisunduepressureonthetailbone.Ifthetowelistoohighyouwillhaveasensethatyourtailboneisbeingdrawndown

towardthefloorandyourbackistendingtofeelconcave.Thisisnothowitshouldbe;youshouldfeelasifthelowbackisbeinggentlyroundeddownandopened.

16.Armsareabovetheshoulders,elbowsbent.DotheCorebreath.

17.Ontheexhale,findthewaveandnotehowthis“speedbump”affectstheflowthatthebreathproduces.

18.Dothisexerciseuntilyouhaveachievedtheamountofopeningandreleasingyoudesire.Youshouldbeabletofeeltheflowfromthesacrumtobeyondthecrown.

19.Oncethisfeelscomplete,eitherliftyourrearendandremovethetowel,orrolltoyoursidetoremovethetowel.

20.Bringyourarmstoyoursides.Ontheexhale,lowertheknees/legsoneatatimewiththeheelleadingthewayuntilbothlegsarefullyextended.

21.Doagroundscan,andnotehowthisexercisehasaffectedhowtheearthsupportsyou.

22.Rolltoyoursideandcomeuptoasittingposition.

a.DoafewCorebreathsinthesittingpositionandthengraduallycometoastandingposition.

23.Walkaroundforalittlebitandthendrinksomewater.

Note:Thisexercise,particularlyinthebeginning,takesabout15or20minutes(aboutfiveminutesperposition).Donothurryfromsectiontosection.Thepointistolearnhowyourbodyholdstensionandhowtoreleasethattension,andindoingsoopenyourselftogreaterflow.

Afteryouhavepracticedthisexerciseanumberoftimes,youcanshortenitbyleavingoutthegroundscanbetweeneachsection.Thisdoeschangetheexercise.Thisisnotnecessarilybad,simplydifferent.Youcanalsodojustoneofthepositionsifyoudesiretoreleasethatareainparticular.

SpiralingUpandDown:FollowingtheEarth’sFlow

Asyounoticehowenergymovesthroughyoursystem,manyobservethatenergymovesinspirals.Thisisalsodemonstratedintheshapeofasnail’sshell,forexample.Wecanalsosensethisflowthroughourselves.Wecanmovethiswaybyphysicallyspiralingourmovementsinordertogofromastandingpositiontoacross-leggedsittingposition,andthenbackupagain.Themorewesensethisinourbodiesandthemorewemeldwithit,themoreflowwecanaccess.

Thedirectionofthisspiralisnotthemajorconcern;noticingandobservingthespiralismoreimportantthananythingelse.

Thisexercisedoestakesomepracticeand,aswithalltheexercises,ifyoufeelthatitisoverlychallengingforyourbody,don’tdoitormodifytheexerciseasnecessary.Anymovementcanbeanopportunitytodemonstrateorfindflowwithinyourbody.

HowtoSpiral:StepbyStep

Haveyoueverwatchedadogliedown?Heusuallylooksaroundandthenturnsinaslowcircleuntilheislyingdowncompletely.Wearegoingtoemulatethis.Youcandothisexerciseinsimplerwaysandgainbenefit;thefirstonehereisthemostchallengingmovement,afterthisweofferalesschallengingwaytoexperiencethespiralflow.

Whilethisexercisecanbestartedfromasittingorstandingposition,peoplefinditeasiesttograspwhenstartingfromasittingposition.

1.Sitonthegroundinacross-leggedposition.

2.BegintheCorebreath.

3.Exhaleandbeginthemovementphase.Thistakesaboutoneortwoexhalesandismeanttobeaflowingelongation.

Spiralingup1

Spiralingup2

Spiralingup3

Spiralingup4

Spiralingup5

Spiralingup6

Spiralingup7

Spiralingup8

4.Supportingyourselfwithyourhandswhennecessary,“spiral”or

unwindthecrossofyourlegsasyourisetoastandingposition.

AlternativeMethod:Startturninginaslowcircle,graduallyworkingyourwayfromstanding,togettingdowntoyourknees,andeventuallyendbysittingonthefloor.Togetbackup,reversetheprocess.Don’tworryaboutperfectformhere,youareonlytryingtoseewhataslowturningprocessteachesyouabouttheflowsasyougetupanddown.Useachairorotherproptohelpsupportyouasnecessary.

5.Dothisanumberoftimes,fromsittingtostanding,payingparticularattentiontotheangleofyourheadandneck.

Tip:Youshouldnotbe“lifting”yourselffromyourheadbutliftingthroughthelegsandspiralingupward.Youshouldalsobeturningorspiralingup,inthesamedirectionastheinsidelegwhenseatedcross-legged.

6.Afterthisisrelativelyeasy,trygoingfromastandingpositionbacktoasittingposition.(Youwillbespiralingdownwardintheoppositedirectionyouturnedwhenyoucameup.)

Tip:Takeyourtime,asitiseasytogetconfused.

PrecautionaryNote:Dobecarefulanduseyourarmstoaidyourselfasnecessary.Ifitistoochallenging,don’tdoit.Therearealternatewaysofgettingupanddownthatarelesschallengingandwillstillemphasizetheflow.

Spiralingup9

Spiralingdown1

Spiralingdown2

Spiralingdown3

Spiralingdown4

Spiralingdown5

Spiralingdown6

AnotherSpiralingMotion

1.BegintheCorebreath.

2.Exhaleandstartaslow,circularwalkandgraduallybendyourknees,easingyourwaydownuntilyouareonallfours.Continuetheslowturnuntilyouaresittingontheground.

3.Togetup,dotheCorebreathandontheexhale,gentlycontinuetheturningmotionwiththeintentofstanding.

Note:Thiswillleadyoubacktoallfours.Asyoucontinuetoturn,itwillbringyoutoyourkneesandeventuallytoastandingposition.

4.Practicethisspiralingineitherdirection.Remembertokeeptheheadandneckangleddownuntilyouarealmostfullyupright.

Tip:Doneproperly,thisleadstoanelongationthroughthewholebody.Youcanuseachairorwalltohelpyoubalanceinitially.Alwaysbesuretoallowyourselftofeelassafeasyoufeelisnecessarywhenpracticinganyexercise.

Youcanmakeupyourownvariations;thepointoftheexerciseistofindyourwaythroughyourstructurewiththefloworwaveasyoumove.

Micro-Movements

Thepurposeofamicro-movementistoperformverysmallmotionsormovementswithyourbodyandcombinethismovementandawarenesswiththewaveandCorebreath.

Thisexercisehelpscreateindependenceofmotionbetweentheupperandlowerportionsofyourbody,asdemonstratedinthemotionofahuladance.Ultimately,thesephysicalmovementswillbelessthananinch,oftenonlyafractionofaninch.ThekeyagainistofindandconnectwiththeflowscreatedandmaderecognizablebytheCorebreath.

Youmayalsoincorporatethereleaseofthefivediaphragmsinconjunctionwiththesensationofthewavemovingthroughyourbodywhiledoingthisexercise.Thisisamoreadvancedvariationwithintheexercise.

Theexerciseitselfallowsyourseatbones(theischialtuberosityofthepelvis),tomovethroughthemusclesofthebuttocks.Thismovementisaccomplishedwithverysmallmotionsofthepelvisindependentoftheupperbody.

Micro-Movements:StepbyStep

1.Sitnearthefrontedgeofahardchair,sothatyoucaneasilyfeelyourseatbones.Yourbackisstraight,butnotrigidandyourheadandneckarerelaxedandangledslightlydownward.Armsarerelaxedatyoursidesorinyourlap.(Tofindyourseatbones,sitonyourhandsgently,palmsup.Youwillfeelyourseatbonespressingonyourhandsinthisposition.Besuretoremoveyourhandsbeforestartingtheexercise.)

2.DotheCorebreath.Rememberallmovementisinitiatedonthe

exhale.

Tofindyourseatbones,sitonyourhandsgently.(Removethembeforedoingexercise!)

Sittingonedgeofchair,armsatsides.

3.Ontheexhale,extendyourleftseatbonedownintothechair(wewilldobothsides).Thisisanactualphysicalmovement.

a.Whenyouobservesomeonedoingitcorrectly,thereseemstobelittle,ifanyphysicalmovement,becausetheactualchangeisonlyaboutaquarterinchofmotion.Ifyouhappentonoticetheknees,thisiswherethemovementwillshowup,forasyoudropyourleftseatbone,theleftlegislengthenedaswell.Thereshouldbenoleaningtothatside.Ifanything,thereisasenseoflengtheningatthewaistontheleft,whichcouldraisetheleftsideofyourtorsoup,ifyouallowedyourselftofollowthatpartoftheflow.

b.Relaxwitheachinhale.Youhavetheoptionofholdingtheamountofmovementyoucreatedwiththefirstexhaleandthenaddingtothatmovementgraduallywitheachsubsequentexhale,ineffect,droppinganextrahalf-inchlowerontheleftseatbonewitheachexhale.Oryoucanletthepelvistotallyrelaxontheinhaleanddropdownontheseatboneanewwitheachexhale.Bothvariationshavetheirattributes.Byallowingthepelvistorelaxbetweenexhales,youlearnmoreabouthowtorelaxthemusclesaroundthepelvisaswellasunderstandingthequalityofthewavethatthissmallmotionmakeswithinyou.Ifyouaddtotheamountofchangewitheachexhale,youlearnhowfarandhowmuchelongationyoucanproducewithaseriesofexhales.Thisinturncreatesmoreelongationinyourbodyononeside.Itisveryfuntodoonceyougetusedtotheidea.

4.Whenyouarecomfortabledoingthisontheleftside,repeatthesameexercisebydroppingontotherightseatbone.

a.Itisinterestingtonotethateachsideisquitedifferentandonesidewillappeartohavemoreopeningandelongationpossiblethantheother.Thisisbecausewedonotbuildmuscleevenlynordoweusebothsidesequally.Thistendencycreatesbothgoodandbadhabits.Someinducerelaxation,andsomecreate

stress.

Note:Ourleft-handedorright-handednessisreflectedintheeaseofmovementononesideortheotherandthroughoutourbody.Retrainingourbodiestohaveamoreevenflexibilityandbalanceispartofwhatallowsustoreducetheoverallstressesinourbodiesandgaingreatereaseofmovementoverall.

5.Onceyouhaveperformedthemovementsforboththeleftandrightsidefourorfivetimes,trydroppingontotheleftseatboneforthefirsthalfoftheexhaleandontherightseatboneforthesecondhalfoftheexhale.Thisisagradualshiftofyourweightandfocusfromonesidetotheother.Onceyou’vedonethisfromlefttoright,tryitfromrighttoleft.Itisamazinghowdifferentitiswhenyoucomparethetwo.

6.Next,beginthemicro-movementtowardthefrontofyourbodyontheCore-breathexhale.Tipthepelvissothatyoumovethepubicbonetowardthechair.Againthephysicalmovementisonlyaboutaquarterinch.Thiswillcauseanelongationthroughoutthefrontofyourbody.Trythisfourorfivetimes.

7.PerformthesamestyleofmovementasStep6but,fromarelaxedposture,gobacktowardsthetailbone.Rememberthattheactualphysicalmovementisonlyaboutaquarterinch.Thiswillcauseanelongationthroughtheentirebackofyourbody.Trythisfourorfivetimesaswell.

8.Whenthisgetscomfortable,trygoingtothepubicboneandthentothetailboneononeexhale,thenfromtailbonetopubicboneinanotherexhale.Whenthisfeelscomfortabletoyou,moveontothenextphase.

9.Nowtryan“around-the-clock”movement.Thisisacircularmotioncreatedbygoingtoeachnumberonthe“clock,”firstclockwiseandthencounterclockwise.

a.Startbydroppingontotheleftseatbonewhileexhaling.Duringthesamebreath,continuemakingagradualclockwisemovementtowardthepubicboneandthenovertotherightseat

bone.Ifyourunoutofbreathhere,pausewhileyouinhale.Withthenextexhale,continuetheclockwisemotionfromrightseatbonetotailboneandthenbacktotheleftseatbone.Thisdescribesafullcircle.Ideally,youwanttomakethefullcircleinoneexhalewhilebeingabletosensethereleasesinyourbody.

b.Onceyouarecomfortabledoingthisinaclockwisedirection,trygoinginacounterclockwisedirectionbystartingontherightseatboneandrotatingtowardsthepubicbonejustasbefore.Thesemovementsarequitesmallandaremeanttobedoneaselongations,sothatyouactually“grow”thesideyouareaddingweightto.Withthearound-the-clockportionoftheexercise,thiselongationshouldbesensedonallfoursides.Onedirectionwillbeeasiertorotatearoundthantheother.Thisisnormalaswebuildmuscleunevenlyandhavegainedhabitsthatlimithowweareabletomoveandopen.

Micro-MovementsinEverydayLife

Thisisawonderfulexercisetodowhileseatedinachaironaplane,attheoffice,orinacarwhenyouarestopped.Theuseofthesteeringwheeltoflowaroundorbalanceagainstaddsawholenewdimensiontothisexercise.Pleaseexperimentwithhowmuchopeningyoucanfindasyoudothisexercise;itisoneofourfavorites.

Note:Drinkwaterasnecessary;rememberthattheexercisesareopeningyoursystemdramatically.Stayinghydratedhelpskeepthechangesyouhavemade.

UsingtheExercises

AsyoupracticetheCorework,theexercisesyouhavejustlearnedareagreatthingtodoforyourselforforanyoneyouwouldliketosharetheseideaswith.Ifyoupracticethemregularly,youwillconstantlybeopeningandbalancingyoursystem.Theywillalsohelpbalanceyourbodyandofferyoucontinuallearningandhealing.

Howoftenshouldyoupracticetheseexercisesoranyothers?Ideally,dosomesortofphysicalexercisewiththebreatheachday,butatleastfourdaysaweekwillcausealotofchangeinyoursystem.

Howmuchpracticetimeisgoodforasession?Fifteenminutesofpracticeisagoodstartingpoint.Ofcourse,themoreyoupractice,themorechangeyouwillnotice,andthemoreexperienceyouwillhavewithflowswithinyourself,whichwillhelpyoutobeabletosenseflowswithinothers.

Somepeoplefindveryorganizedpracticetimesandlengthsannoying.Ifyouareoneofthosepeople,spreadyourpracticethroughoutyourday.Whileyou’restandinginlineatthebank,dotheGroundingExercise.Atastopsign,dosomemicro-movements,andduringacoffeebreak,practiceDiaphragmBreathing.Noteveryexerciseneedstobepracticedeveryday.Perhapsyoudothreedaysofoneexerciseandthentwodaysofanother.Itismoreaboutactuallypracticingthanlockingyourviewthateverythinghastobedoneeveryday.Play,practice,andexperiencewhatyourbodylikesandwhatyoucanlearneachdayofyourpractice—thisistheideal.

Chapter6PerceptionandtheHealingAspectofThisWork

Breath—thebeginningandendingofeachmomentinourlives.Quiet—amomentwithoutend.Being—eachmomentisitsownblendofbreathandquiet.

A FTERPRACTICINGTHEEXERCISESinthepreviouschapter,youmaynoticethatjustdoingthesealoneincreasesyourenergeticperceptionand

sensitivity.

Fromthislevel,itispossibletohaveawarenessofortosensetheEarth’scentrifugalforce(theapparentoutwardflowcausedbythespinningoftheEarth)whilepracticingtheCorebreath.Thequieterwebecometheeasieritistonoticesubtleenergies,andwhilethisparticularflowissubtle,itisavailabletobesensedbyus.Thekeyistorecognizewhatitfeelslikeandhowtofindit.Thereareinnumerableflowstobeawareof;thisissimplyoneofmany.

FeelingtheEarthThroughOthers:APracticeinPerception

Thisisthefirstofseveralexercisesthatallowustobeawareofsubtleenergiesandhowtodifferentiatebetweenthem.Asyoupracticethis,ideallyyouwanttoworkwithapartner.Shedoesnotneedtoknowexactlywhatyouaredoingorwhy,butwehavefoundthisexperiencetobemuchmoreinterestingwithanotherperson.Asyoubegin,imaginethatthepersonyouareworkingwithisanextensionofyourself,asiftherewerenoseparationbetweenthetwoofyouorthatyoubothwerethesamehumanbeing.

Placeyourpalmorfingertipsonoraboveherthigh.Whatyouaregoingtonoticeisthatyoucanfeeltheearth,orthecentrifugalforce,throughthisperson.Thisisaverysubtlesensation,usuallynoticedonthesurfaceleveloftheskinofyourpalm.

Placeyourpalmorfingertipsonoraboveherthigh.

WhattheEarth’sCentrifugalForceFeelsLikeandWhatto“Look”For

Itcanbedescribedasfeelinglikeupside-downrain,individualpinpricks,orlinesofforcewerecomingupthroughaperson’slegandstrikingyourhand.Somepeoplewillfeelthisasarisingwave,ratherthanindividual

orlinesofforcewerecomingupthroughaperson’slegandstrikingyourhand.Somepeoplewillfeelthisasarisingwave,ratherthanindividualpoints.Ifyouallowyourselftonoticemoreandmoresubtlety,itseemsasthoughthewaveismadeupofindividualpartsandthosepartsarethis“rain-like”experience.Somedescribethisassimilartorunningyourhandoverafreshlymownlawnwitheachindividualbladeofgrassticklingyou.Somewillnoticethisexperienceintheirfingertips,someinthepalm,andsomealloverthehand.Oneexperienceisnotbetterthantheother;itismoreaboutrealizingthatyoucansensesomethingquitesubtlewithjustalittlepractice.

Reverseflowofgravityshowinglinesofforcecominguptohand(blockwithwavesrepresentshand).

TipsonPerceivingtheEnergy

Oneofthekeythingsthatmakesthisexperienceavailableislettingtheinformationcometoyou.Inourcase,thatmeanslettingitcometotheplacebehindtheeyes.Oneofournaturaltendenciesisto“reach”outwithourawarenesstosensesomething.Theactofreachingactuallyproducesafieldofenergythatmasksorcoverswhatwearelookingforinthisinstance.

Thehandshouldbethoughtofasareceptorratherthansomethingthatreaches.Themoreyouletwhatyousense“strike”orcometothehand,themoreyoucanallowinformationtobeperceivedintheplacebehindtheeyes,andthemorelikelyyouaretonoticewhatyouarelookingfor.

Ifplacingyourphysicalhandonyourpartner’slegistoodistractingtoallowyoutodiscerntheinformation,youcanholdyourhandabovetheotherperson’sthigh,orplaceanimaginaryhandonherthigh.Interestinglyenough,youwilloftenstillsensethe“tac-tac-tac”oftheenergyinyourphysicalhandeventhoughyouareusinganimaginaryone.Whyisthis?Energyfollowsthought;whereyouplaceyourintentandhowyouapplyyourmind’sfocusdefineswhatyouareabletodiscern.

Inclasseswherewehavetaughtthistechnique,mostpeoplenoticethissensationwithinafewCorebreaths.Oftenwhatcausesdifficultyisthatstudentstrytoohardandtheyreachfortheenergeticinformationratherthanjustbeingpresentfortheexperience.Theactoflettingitcometoyoukeepsyourenergyfieldfromover-shadowingtheflowsthatarealwayspresent.

FeelingtheEarthThroughOthers:StepbyStep

1.DotheCorebreath.

a.FullyfeelthereleasethattheCorebreathproducesbeforeyoudoanythingelse.ThisisthefoundationalstepwheneveryouapplytheCorework.YoucanthinkoftheCoreworkasthe“selfish”techniquebecauseatsomelevelyouarealwaysworkingonyourself.Alwaysbewhoyouare,thenapplytheexercise.Ifyoucanunderstandthat,youwillfindthisworkveryeasytograsp.

2.Placeyourhandontheclient’sthigh.

a.Thereareseveralenergetic“flows”orexperiencesof“flows”thatareavailable,butinthiscase,lookforthesenseofsomethingreachinguptostrikeorticklethehandindiscreetindividualpacketsor“dots.”

b.Ifyouletthingscometoyou,ratherthanreaching,youwillfindwhatwehavedescribed.Ifyoureach,youwillcoveritupandmissthissubtle,butinterestinginteraction.Ifthishappens,useanimaginaryhand.Onceyoubegintounderstandwhattolook

for,trytheexerciseagainwithyourphysicalhand.

Note:Youdonotneedanactualphysicalhandtoaccomplishanyofthehealingtechniquesweintroduce.Whatyoudoneedtodoisallowtheenergeticinformationtocometoyou,totheCoreSpot,inordertoaccomplishthesetasks.Whileweoftenuseourhandstodothis,thehandssimplydefineanareaofinfluence;therestoftheworkhappensinsidetheCorepoint.

Onceyouarecomfortablewiththisexercise,moveontothenextexercise.

FeelingtheRiverExercise

Thisexerciseisdesignedtoteachyouhowtofeeltheflowsofenergymovingthroughaperson’sbody,wheretheflowsarenormal,andwheretheyarereducedorevenblocked.Youcandeveloptheabilitytosensewhichareasareinjuredorpotentiallyproblematic.Thisisquiteeasytodoaslongasyoulettheinformationcometoyou.Thoughwestartbyplacingaphysicalhandontheclient,ifthismakesyoureach,asmentionedbefore,useanimaginaryhandtodoyoursensingwithinitially.Asyoupracticethis,itisinterestingtodoitwithsomeonewhosehealthhistoryyoudonotknow.Thisway,asyounoticeanomaliesintheflow,youcanasktheclientifthisareaisaproblemonsomelevelforher.Thismakesitmucheasiertobelievethatyouareactuallysensingsomethingthatisthereratherthanjustmakingitup.Youwillbepleasantlysurprisedhowaccurateyoucanbe.

Placeyourpalmorfingertipsonoraboveherthigh.

Webeginwithsensingtheflowintheclient’sthigh.Makesureyouplaceyourhandacrosstheperson’sthigh.Theactofplacingthepalmacrossthethighversusinlinewithitmakesiteasiertosensetheflowmovingthroughtheclient.Asbothyouandtheclienteachhaveaflow,havingtwoflowsgoingindifferentdirectionsmakesiteasiertodifferentiatebetweenthem.Whatdoesflowfeellike?Ifyouholdahoseinyourhand,thereisavibrationorflowthatyoucanfeelwhenwaterrunsthroughit.WhenyoupracticetheCorebreathinconcertwiththeideaofsensingtheotherperson’sflow,youwillnoticeasimilarsensation,albeitmuchsubtler.Thekeyistolettheinformationcometoyou.

Wewillalsoaskyoutosenseorfollowtheflowoftheenergythroughtheentirebodyoftheclient,startingfromthefeetupthroughherentirebody.Thinkoftheenergycomingthroughyourclient’sbodyaslinesofforce,orsimplytheflow,andgetafeelfortheamountofflowmovingbyyourhandinherthigh.Whenyoucompareittosomewhereelseinherbody,youwillbegintohaveasenseofhowflowsdifferfromareatoarea.Asthisflowmovesthroughaperson’sbody,itisbent,slowed,orevenstoppedinplaces.Youwillbegintofeelwherethisoccurs.Theseout-of-balanceareasarereallyareasoftensionorinjury.Jointsarealwayslikelyplacestocheckfordifferences.Interestingly,evenveryoldorwell-healedinjuriesstillhaveanoticeablesignatureordifferenceintheflowwhencomparedtoanareathathasneverbeendamaged.

FeelingtheRiver:StepbyStep

1.BeginwiththeCorebreath.BesuretosensethereleasethattheCorebreathcreatesinyoubeforeyougoontothenextstep.

2.Layyourhand,whetherphysicalormental,acrosstheclient’sthigh.

Tip:Thisstepistogetabaselinereadingofwhattheenergyflowwithinhisorherbodyislikeinaparticularareathatusuallyhas

fewrestrictions.Ofcourseifyouknowtheyhaveanartificiallegorametalplateinthisleg,choosetheotheroneormaybeaforearmtodoyourinitialreadwith.a.LettheinformationcometoyouasyoucontinuedoingtheCorebreath.Lookforasenseofsomethingmovingbyyourhand.Thisisthe“river”ofenergy.

b.Notethequalitiesofthisflow:howevenorstrongitfeels,oratleasthowitexpressesitselftoyou.Somepeoplewillhaveamorekinestheticresponse,whileotherswillbemorevisual,andsomemayevenhaveatasteorsmellpresentwhentheysenseenergy.Nooneexpressionisbetterthananother;itissimplythewayanindividualisusedtorelatingtoenergy.Whateveryounotice,thisisyourbaselinetocomparetowhenyousenseflowinotherareas.

3.Onceyouhaveasenseoftheflow,thinkofthehandsinkingdeeperintotheclient.

a.Howdoesthisaffectyoursenseoftheflow?Themoreyoupracticethisexercise,theeasieritistodiscernthesubteltiesofyourownoryourclient’sflow.

4.Notehowtheflowscomparetooneanotherinotherareasoftheclient’sbody.

Tip:Youdonothavetophysicallymoveyourhand.Simplyimaginethatyouhavemovedtoanotherarea(whileitisstilltouchingtheclient’sthigh),andcomparethequalityoftheflowthereascomparedtothethigh.Orsimplysaytoyourself,“Iwonderhowtheflowisintheleftshoulder?”orwhereveryouchoose.What’ssurprisingisthatyouwillstillfeelitinyourhandeventhoughyouhaven’tphysicalchangedyourhandplacement.Whatdoyousense?Howdoyourelatetoit?Youcandothisforanypartoftheclient:fromthemostobviousanatomyallthewaydowntohowacellfeels,orsynapticflowsinthebrainorthenerves.Theonlylimitiswhatyouwillallowyourselftodiscern.

a.Asyousensetheflows,particularlyifthisisamorekinestheticexperience,howdotheflowsexpressthemselves?

Herearesomecommonexperiences(whencomparedtotheinitialreadfromthethigh):

•theareafeelsswampy

•theareafeelslikearushingriver(rapids)

•theareafeelsliketheflowhitsawall

•theareafeelsliketheflowisgoingaroundanobstacle

•itfeelsasifwateristravelingovergravel

•feelsasiftherearebackcurrentsoreddiesintheflow

Eachofthesedescriptionsdefineanamountofchangeintheeaseoftheflow.Themoreintenseorprofoundthedifference,generallythemoreproblematictheareaisfortheclient.

Iftheflowinanareafeelsalotstronger,noticethequality.Isitstrongandlarge,ordoesitfeellikeitisthestrengthcausedwhenaflowmovesthroughaconstrictedarea?Thinkofhowariverchangeswhenitmovesthroughanarrowcanyon.

Inareasthatfeelgravelly,thisoftenimpliesanarthritictypeofcondition(orthebeginningofone).Themoreseverethegravel-likesensationyouexperienceoranareaexhibits,themoreproblematicthearea.Perhapsyounoticethattheflowinanareafeelslikethereisaback-floworaneddy.Ifyousearchalittlefartherupthelinedoestheareafeelasthoughyouarehittingawall?Theback-flowexperienceusuallyisnottheareaofdisharmony,thewallistheproblematicarea,anditissimplycausingthebackwash-likesensation.Themoreyoupracticethistypeofsensingtheeasierandmoreexactingitgets.

PerceivingEnergy

Ifyouarenota“feeler,”youmaynoticetheclient’sflowsinacompletelydifferentway.Maybeyouarejustdrawntoaparticulararea.Maybeyougetaflavor,acolor,orasound.Evenifyouarenotsureitisreal,suspenddisbeliefforthemomentandgowithit.Seewhatcomestoyouandwhatfeedbackyougetfromtheclient.Afterawhile,youwillbegintonoticepatternsinwhatcomestoyou.Maybeeverytimeyouseeacertaincolor,ortasteacertainflavor,theclienthasthesameproblem.Youwillbegintolearnhowtotranslateyourperceptions.Asyoupracticethismore,youwillstarttrustingyourabilities.Whileyoumaychoosetohavetheclientdirectyouastowheretostartworking,asyousensetheflows,youshouldallowyourselftonoticewheretheinhibitionsareandworkthereaswell.

DeepeningtheExperiencefromAnotherPerspective:LookingatFlows

Whytakeajourneythroughthebody?Asyourelaxandletyourhandssinkthroughstructure,youwillnotethattheredifferentkindsofflowsateachlevelofthebody.Skinhasaparticularflowandaparticularwayitissensedthatisfairlyconsistentregardlessofwhoyoutouch.Thesamegoesformuscle,veins,bone,etc.Asyouwork,ifyouarecurious,youcanstarttonoticewhatleveldifferentproblemsaffect:theleveloftheskin,thebrain,thenervoussystem,allexemplifiedbythedifferentdensitiesthataredemonstratedbythevarioustissuesinasystem.

AJourneyThroughtheBody:StepbyStep

1.Placeyourhandonanotherperson’sthigh.

2.DotheCorebreath.

3.Noticewhatyousenseinyourhand,andletthatinformationcometotheCorepoint.

a.Thehandislikeaprobe;itdoesnothinginandofitself.

4.Withyourattentiononwhat“skin”islike,noticehowyousenseit.

a.Isitwarm,cool,thick,thin,hard,soft?

b.Thesearejustsomesuggestions.Noteyourownimageryorhowyouexperienceit.

5.Next,letyourhandsinktothelevelofthefattissuejustbelowtheskin;noticehowyousenseit.

6.Continuetheprocess,workingthroughthebodylayerbylayer:

a.Muscle

b.Bloodvessels

c.Surfaceofthebone

d.Bonemarrow

7.Eachareawillpresentitselfuniquely;noticehowyousenseit.

Eachtimeyouworkwithapersonandyougetimpressions,youwillstarttorecognizeapatternofhowyouexperiencethedifferenttissues.Withpractice,you’llfindthatthisabilitytodiscernbecomesincreasinglybetter.

Ofcourse,therearemanydifferentlevelsyoucansenseasyourgainconfidenceandexperiencewiththisprocess.Wehavefounditveryinterestingtoletthe“hand”sinkintobraintissue,eyes,intestines,evennerveendings.Thelististrulyendless.

ItisalsofuntoseewhathappenswhenyoudothingslikeTractor-Beaminganindividualbloodcell(youwilllearnhowtoTractor-Beaminthenextchapter).Sensehowthataffectsthedynamicofthe“river”offlow,thenreleasethisbloodcellandsensehowthataffectstheflow.Youcanalsousethisprocesswithacellinthebonemarrow,oranywhereelseinthebodyaswell.

Allofthesedifferentexperiencesbuildyourabilitytosenseblockages

Allofthesedifferentexperiencesbuildyourabilitytosenseblockagesatanevergreatersensitivity.Whilethisisnotnecessarytobeeffectivewiththework,itisnonethelessamazinghowawareyoucanbecomeofalltheprocessinggoingoninandaroundahumanbeing.

Remembertohavefun,relax,andletallofwhatyousensecometoyou,andthisexercisewillbecomeadeeplearningexperience.

Chapter7TheHealingTechniques

Beinthismoment,thisNow,thepresent,trulytheonlyplacethatyoucanexerciseyourpower.

TIntroduction

HEREAREANUMBEROFKEYELEMENTStokeepinmindasyoudothehealingwork.TheprimarythingistostaypresentintheCorespace.

Acommondesireistoreachoutwhetherphysicallyormentally,totakeactionandactonsomething“outthere,”i.e.aboneoranorgan.Althoughourdesireistoeffectorshiftwhateverwe’reworkingon,itiscounterproductivetoapproachtheCorehealingtechniquesfromareachingpointofview.Thefocusshouldbetoalloweverythingtocometoyou,justasyouhavedoneintheexercisesofthepreviouschapters,whereyou’venotedthedifferenttypesofflows,whetherornottheymovedfreelyorwereinhibited,andhowiffelttoexpandtheseflows.Foryou,theexperiencemayhavebeenvisual,oryoumayhavehadafeeling,asound,orataste.Regardlessofthepresentation,youoperateinthesameway—leteverythingcometoyou.Thisisbecauseheorshe,theclient,isanaspectofyou.

ThisisthefoundationoftheCoreTransformationwork:thereisnoseparation.Thereforetheclient’sflowsaresensedasiftheywereyourflows.AndasyouunravelyourselfthroughtheCorework,lacedwithyourintent,theclientchanges.

Theworkitselfoftenfeelsasthoughyourhandsareinsidethestructureorareayouwanttoshiftorchange.DonotletthisexperiencedrawyououtoftheCorepoint(andintobeing“outthere”).Whilethisisnotarigidly-heldfocus,theworkismosteffectivewhenthefeelingofbeingintheCorespaceismaintained.Sayingthisanotherway,thereisnothingtoachieveordo“outthere”intheclient;thereisonlyanopportunitytoopenyourself.Holdyourintentaboutwhatyouwanttoaffectwhileyouopenyourself;thatiswhatcausesthechange.Thisopeningpresentsaspecificvibration,andthatiswhatthecliententrainsto.Aswealterthetypeofintentwehave,wecanaffectaperson’sbody,emotions,andmore,inamultitudeofways.Withpractice,thisbecomeseffortlessandamazing.

AsyoudotheCorework,youcanusephysicalorimaginaryhands.

Thehandsaresimplymarkersorplaceholdersdefiningtheareayouwouldlikechangetooccurwithin.Whileyouworkonaspecificarea,realizethattheenergymaywellbefeltinotherareasoftheperson’sbody,astheenergywillopenotherplacesthatmayneedhealingaswell.Weprefertobespecificwheneverpossible,becausetheareayoufocusonwilltendtohavethegreatestamountofchange.Asyoufeelthechangeswithintheclient,allowyourselftorideorfollowtheflowstofostermorereleasinginanyareathatfeelsoutofharmony.

SomeTypesofEnergeticFeedbackfromYourSession

Youmaynoticevisualimageryorpicturescomingtoyouasyouworkwithyourclient.Whiletheseimagesoftenlooklikeactualanatomicalparts,theymayalsobetotallymetaphorical.Knowinganatomyisnotnecessarybutitisinterestingtonotethatsomeimageryisveryclearandcanbequiteaccurate.

Youcanalsogetfeedbackthroughfeelingtheenergy.Youmaynoticevarioussensationsinyourbodyastheclientchanges,eitherphysicaloremotional.Tobesurethatwhatyouarefeelingisn’tyourownissue,takeyourattentionofftheclientandseeifitstaysorgoesaway.Gobacktotheclientandseeifthefeelingcomesback.Ifitcomesandgoesasyoudothis,yourperceptioniscorrect.Ifthefeelingstaysconstant,thenitisprobablyyourownissue.

Sometimestheanatomicalviewscanbedistracting,anditismoreimportanttopayattentiontotheflows,aswellascolors,textures,orfeelingsyoureceiveasyouwork.Eachpersonunfoldsinhisorherownuniqueway,andasyougetcomfortablewiththetechniques,youwillfindthisworkopensawholenewworldofperceptionandwaystounderstandhealingwork.

Asyoupractice,bewillingtoexperiment.Thetechniquesasdescribedbelowareguidelines,notrules.Thereareanumberofdifferentwaystodescribewhatmakesatechniqueeffective,sowewillofferafewoptions.Ifnoneoftheseideasmakesenseorworkforyou,playwith

themfromdifferentperspectivesandseehowtheyevolve.Weencourageyoutolearnandseewhereeachexperiencetakesyou.Allowyourselftoinnovatewhenlogicappearstofailyou.Thisisnotaboutrigidviews;itisabout“opening”inwhatevermannerpresentsitself.Keepinmindthatreachingoutfortheinformationratherthanlettingtheinformationcometoyouisthemajorreasonpractitionershaveproblems.

TheCorehealingtechniquesworkequallywellonbothyourselfandothers.Practicinganyofthemonyourselfisverysatisfyingbecausenotonlydoyougettopracticetheconceptsbutyougettofeeltheresultsoftheprocess.Thisisagreatwaytogetverygoodpersonalfeedbackandtofine-tunetheprocesstoyourheart’scontent.BecauseallofthishappensintheCorepoint,theexperiencecomesfromathird-personperspective.Thisiswhatcreatesthespaceforyoutoworkonyourselfaseasilyasyouworkonothers.

Torecap,starteachhealingtechniquebydoingtheCorebreath.Thisdefinesthevibrationofwhoandwhatyouare.Itcreatesastateofbeing.Untilyouhavethisactionwellestablished,itistooeasytogetdrawnouttowhatyouareworkingon.Themoreyouarebeingyourself,themoredynamictheoveralleffectis.Thereisnowhereyouneedtogo;thereisnothingelseyouneedtobe.Youarealreadythere.DotheCorebreath,bewhoyouare,andapplythetechnique,thatisallthereistoit.Theonlythingthatmakesthisworkdifficultiswhenthepractitionertriestoohard.Relax,open,andapplytheprocessandtherestjustoccurs.

AQuickReference

1.AlwaysstartwiththeCorebreathandestablishwhoyouarewithinit.

2.Leteverythingcometoyou.

3.Startbyaskingtheclientwhat’sgoingonforher.Thenridetheflowsfromthere.

4.Beplayfulandhavejoywhileyouwork.Italwaysmakesenergy

workeasier.

TheSteam-ReleaseTechnique

Thismethodisbestforreleasingtensionandrearrangingstructure.Itisparticularlygoodforreleasingtensionandpainfromaspecificspotormuscle.Youcanbeextremelyexactingwiththisapproach,affectinganareaassmallasanervepulse,oranindividualmusclecell.Youcanalsoreleasealargerarea,byworkinggraduallydownthroughlayersoftensiononeaftertheotheruntilanentireareaisreleased.Alwaysrememberthattheclientisanaspectofyou.Anythingthatyoutouchissimplyanextensionofyou.TheactoftouchinghimputshimwithinyourfieldandhechangesasyoudotheCorebreathwithaspecificintent.

Inthistechnique,ourintentistohaveasenseof“steam”orflowcomingthroughandoutyourheadandorfeet,whileyoutouchtheclient.Thisiswhatallowsthechangesthatwearelookingfor.Anysensethatyouneedtodoanythingelsewithyourhandsiscounterproductive.Itsoundstoosimpletoactuallyworkbutitisassimpleasitsoundswhenyoujustdoit.

TheSteam-ReleaseTechnique:StepbyStep

1.AlwaysstartwiththeCorebreath.

a.Thisactdefineswhoandwhatyouare.Untilyouhavethisactionwellestablished,itistooeasytogetdrawnoutoftheCorepointwhileyouareworking.

2.Touchtheclientwithyourtwohands.Howdoyouchoosewheretowork?Asktheclientwhereshehaspainortension.Placeyourhandsoneithersideofthearea,oraboveandbelowit,slightlybeyondtheboundaryofthepain.Weliketousefingertipsbecausewithlessactualphysicalcontactithelpstokeepusoutofourhandsandthusless“outthere.”

a.YoumayalsobeginbytouchingtheclientandthenstartdoingtheCorebreath,justdon’tstartworkingontheclientuntiltheCorebreathisestablished.

b.Imaginethatyourhandsareindependentofeachother.Thefieldonehandcreatesdoesnotinteractwiththefieldtheotherhandcreates.Thehandssimplymarktheoutsideedgesoftheareayouwanttoaffect.(Havingthetwofieldsinteractwillcauseaverydifferentreactionandisactuallyatotallydifferenttechniquethatwewillexplainnext.)

3.Nowthatyouhavethepropermindset,itistimetoapplythetechnique.Whileyourhandstouchtheclient,allowyourbodytoopenandhaveasenseofyourenergygoingupthroughandoutyourhead,and/ordownandoutyourfeet,likesteamescaping.ThisisasimilarsensationtowhenyoudidtheAnchored-SacrumExercise(thispage).

a.Alternatively,youcanimagineorsenseforthesteamcomingoutthebacksofyourhands.(Ifyouusethismethod,makesureyoudon’tgetdrawnoutoftheCorepointintoyourhands.)

4.Howdoyouknowwhenyou’redone?Youaredonewhentheareafeelscompletelyreleased,allthewaytothebone,andwhenyoucheckinwithyourclient,shesaysshefeelsbetter.

KeepinMind:Youarenotabsorbingtheenergyyourself,thisimageisdesignedsothatyoufeelintrinsicallylinkedwiththeareayouareworkingin.Thereisnoseparationbetweentheclientandyou,onlyflow.Donotbeconcernedaboutwheretheflowisgoing,justthatitisanopenflow.

Touchtheclientoneithersideoftheareayouwanttoaffect.Eachhand’sfieldisseparatefromtheother.

WhyItWorks

TheSteam-ReleaseTechniqueshowstheclient’sbodyanexampleofflow,andnowhisorhersystemcanentrainandthuschange.Keepbreathing,allowingthissenseofflowthroughyouandoutagain.TheactofdoingtheCorebreathwillkeepyoufrompickingupanythingfromtheclient.Thereisatendencytothinkthatifaslowbreathisgood,analmoststoppedbreathisbetter.Thisisnotthecase.Youmustcontinuetobreathe,enjoyingtheinhale,andregulatingtheexhale.

Bybeinganopenflow,youdemonstraterelease.Thetensionfromtheareayoutouchnowhastheopportunitytoreleaseandfindanewharmoniousbalance.

Asyoupracticethistechnique,ifyouconstantlyfindyourself“outthere,”withyourattentioninyourhands,simplyuseimaginaryhandsinstead.Allofthisoccursinthemind’seye,oratleastasifeverythingisconnectedtothisplacebehindtheeyes(thecenteroftheCorebreath).Aslongaseverything“comestoyou,”thisworkwillbeequallyeffective

connectedtothisplacebehindtheeyes(thecenteroftheCorebreath).Aslongaseverything“comestoyou,”thisworkwillbeequallyeffectivewhetherusingphysicalorimaginaryhands.

SteamReleasing:Recap

1.StartwiththeCorebreath.

2.Touchtheclientwithrealorimaginaryhandsoneithersideoftheaffectedarea.

3.Openyourselfandreleasesteam.

4.Youarefinishedwiththesessionwhentheareafeelscompletelyreleased,allthewaytothebone,andtheclientsaysheorshefeelsbetter.

SteamReleasing:Advanced

Onceyouarecomfortablewiththebasicsofthistechnique,youcangetmoreinnovative.Forexample,asthesurfaceoftheareareleases,letyourawarenesssinkdeeperintothetissueuntilyouencounteranareaoftension.Whenyoufindthenewleveloftension(againthinkofthehandsasbeingateitherendofthetenseareaandallow),releasethesteamagain.Repeatthis,graduallysinkingyourawarenessdeeperuntilyouarriveatthe“bottom”orendofthetenseareaandthereisonlyrelaxationleft.Sometimestheclient’sbodyrequiresyoutoaddressthetensioninstages.Youcanalsosinkthroughthelayersoftightnessorresistanceasyouwork,releasingitinafluidswoopofconnection.Werealizethatthesearesubtledistinctions.Asyouplaywithityouwillfinditeasiertounderstandifyoujusttrythetechniqueratherthanintellectualizingtheexperience.

Themorethatyouarebeingyourself,themoredynamicthetechnique’soveralleffectis.Thereisnowhereyouneedtogoorputyourattentionon;youarealreadythere.DotheCorebreath.Bewhoyouareandapplythetechnique.Whatmakesthisworkdifficultiswhenthepractitionertriestoohard.Relax,openyourself,andapplytheprocess—thehealingfollowsautomatically.

thehealingfollowsautomatically.

Wombing

ThepurposeofWombingistorebuild:thiscouldbeascratch,cancer,abrokenbone,orevenasurgically-removedorgan.Ifanemotionisheldinthebody,Wombingcanbeusedtotransformthataswell.Althoughyoumayuseadditionaltechniquesinarebuildingsession,Wombingiswhereyoushouldstart.

Youbeginthisprocessbycreatinganenergetic“womb”orcocoon,whichmeanswhenyourhandstouchthearea,allowafieldtoformbetweenthetwohands.Thinkofyourtwohandsasconnectedbythespacebetweenthem.Thehandsorfingertips(whicheverismorecomfortableforyou)approximatelydefinetheouteredgesoftheareathatyouwanttosurround.Thisfieldencompassestheentireareathatneedshealing,andishollow.Whatyousurroundmaybeaninjury,somesortofillness,tension,poorenergymovement,resistance,orevenemptiness.Ifyoupayattentiontotheflows,youmaynoticethatitisaspaceinwhichtheenergeticflowisnotinharmonywiththeareaaroundit.

WewilldescribeseveraldifferentwaystorelatetotheWombingprocess.Noonewayisbetterthananother;itismoreamatteroffindingwhichexplanationallowsyoutouseandunderstandtheWombingconceptmosteasily.ThisisabitofanAlice-in-Wonderlandtypeofjourney—youneverknowwhatyouwillfind.WeavoiddefiningWombingexactlybecausethisinhibitsaprocessthatisexploratoryanddream-likeinapplication.

Awomborcocoonisanareaoffecundity,anareaofinfinitepotentialwherecreationortransformationoccurs.Thenatureofthisstateorspaceallowsfortransformationsofalltypes.Itcanalsobethoughtofasasafeplaceforchange.Whatwecalla“womb”isanenergeticfieldthatweusetosurroundtheareawewanttotransform.Everythingwithinitischangedfromformedmatter(suchasabone),tounformedmatterthathasthepotentialtobecomeanything(justlikestemcells).Whenyouwombapartofyourclient’sbody,youintentionallycreateaspace

thathasthepotentialtobecomeanything(justlikestemcells).Whenyouwombapartofyourclient’sbody,youintentionallycreateaspaceinwhichallpossibilitiesexist.Whenyouthinkofastructure,suchasabone,theactofdoingthatholdsitinthestateitisalreadyin.Onceyouhavedecidedwhatyouwanttoworkon,youhavetoletgooftheideaofwhatitphysicallyisandletitbecomeanareaofinfinitepotential.Inthisway,itcanbecomeanythingasittransformswithinthewomb.ThisisthemainideaofWombing;itiswhatmakesWombingwork.

Ifweusethecocoonmetaphor,acaterpillarputsitselfinsideaspacethatisopentotransformation.Ifweopenthecocoonbeforethecaterpillarcompletesitstransformation,itwouldbefilledwithmush,stuffthatdoesn’tresembleacaterpillarorabutterfly.Wecreatethesame“mushy”statewhenwewomb,makingwhatisdefined(theinjury,illness,oremotioninthebody,forexample)intosomethingundefinedandwithoutform.Webuildaspacewithinwhichtransformationcanoccurandthecontentsofthewombliquify,melt,orevendisappear.And,justasthecaterpillardoesnotconsciouslyintenditselftobecomeabutterfly,nordowehavetodeliberatelyreassembletheinjuredareaofthebody.Whentheareareforms,itusesitsoriginalblueprintofperfectiontoaccomplishthetask.Fullhealthmaytakemultiplesessions,dependingontheseverityoftheproblem,andhowmanysystemsareimpacted.

Hereareacoupleofexamplesofhowthisisdemonstratedinnature.Anexperimentwasdonewithsalamandersinthe’60s,inwhichscientistsinjectedthemwithcancercells.Whentheywereleftuntreated,theydevelopedcancerandeventuallydied.However,whenthesalamanderhaditstailcutoffafterbeinginjectedwiththesecancercells,intheactofregeneratingthistailthesalamanderalsoeliminatedthecancerfromitsbody.Webelievethatthiswasanexampleofthesalamanderundifferentiatingitscellsinordertore-growthetail,whichcausedtheentirebodyofthesalamandertotransform.Allthecellsthatwerenottrulypartofitsnaturalstate,includingthecancercells,wereeliminated,andthesalamanderwashealed.

Therewasalsoresearchdoneonfrogs.Althoughafrogcan’tre-growafootonceitisfully-grown,atadpolecanhealawoundinamatterofhours,orre-growatailinamatterofdays.Forthisreason,itwasthoughtthataspecificfrequencyormagneticfieldmadeitmorelikely

hours,orre-growatailinamatterofdays.Forthisreason,itwasthoughtthataspecificfrequencyormagneticfieldmadeitmorelikelyforabodyparttore-growitself.Intheexperiment,theymountedavariablemagneticfieldtothebackofafrog,adjustedthisfieldtilltheygotitjustright,andthefrogbegantoregeneratethefoot.

We,withourwomb,dothesamething.Wecreateafieldofinfinitepotential,dissolveeverythinginsidethefield,andthenletitreformitselfinperfectharmony.Thewholewombedorcocoonedareaempties,becomesstill,orevendisappears.Atthispoint,thehealingiscompleteforthissession.

Wombing:SomeWaystoRelatetotheProcess

Allowyourawarenesstomeltintotheareaandfeelthedisharmony.Itmayfeellikethreadsorcobwebs.Thendraworattractthesethreads(thedisharmony)outofthearea,allowingthemtojoinwiththewallsofthewomb/cocoon.Thisfreestheareatoallowtransformationtooccur.Theintentistocontinuouslyfindoropenupspacewithinthewombedarea.Itcanbehelpfultoimaginethewombedareaasacosmos.Thinkingofitinthiswaymakesiteasiertofindspacewithinit.Thelessyouthinkofthepartthatyouareworkingonasanobject,themoreithasthepotentialtobecomewhateveritneedstobe.

AnotherwaytoapproachWombingistothinkoftheareabetweenyourhandsasaplaceofinfinitepotential.Itisaspacewhereanythingcanhappen.Asyouletyourimaginationplay,senseforinterestingthingsinthewomb.Aninterestingthingisanythingthatattractsyourattention.Theintentisto“open”thoseinterestingthingsuntiltheynolongerappearformed.Theactof“makingspace”isreallytheallowingoftheinterestingthingstoopenintheirownuniqueway.Oneofthewayspeoplefindthiseasytodoistoimaginethattheyarelookingattheinterestingthingthroughahigh-poweredmicroscope.Asyouincreasethemagnification,theitemcontinuestoexpanduntilallthereisisemptyspace.Themagnificationcanmakemoleculeslooklikeboulderswithmassiveamountsofspacebetweenthem,ormakemusclefiberslooklikecables.Wedon’tdefinewhattheinterestingthingsare—

thisonlylimitstheirpotential.Letthemreturntotheirprimordialsoupifyouwill,andtheywillre-forminthehealthy,balancedstatethattheiroriginaltemplateproduced.

WehavefoundthatWombingworksquitewell.Weknowonepersonwhohasre-grownasurgicallyremovedovary;ittookaboutayearwithanaverageofaone-hoursessionpermonth,supplementedbytheElongationExercisesin-betweenthesessions.Wehaveworkedwithpeoplewhohavehadcancerousgrowthsthatappeartohavebeencompletelyeliminatedusingthistechnique.Thereareinnumerablethingstouseiton,andifitisbrokenorneedsrebuildinginanyway,thisisthetechniquetostartwith.Doesitworkeverytimeforeveryindividual?No,theclientisstillthehealer.Yourroleistoprovidethebestpossiblespaceorenvironmentforhealingtooccur;therestisuptotheclient.Thisisstillanentrainmentprocess.Theentrainingistoastateofquiet.Oncethisstateiscreated,thefocusedareahastheopportunitytochangeandtherestisuptohimorher.

Placeyourhandsattheouterboundariesoftheregionyouwouldliketowomb.

Wombing:StepbyStep

1.BegintheCorebreath;waituntilyousensethestateitproduceswithinyou.

2.Placeyourphysicalorimaginaryhands(werecommendfingertips)

ontheouterregionsorboundariesofwhereyou’dlikethewombtobe.YoucaneitherstartwiththeCorebreathorpositionyourhandsfirst,aslongasbothstepsarecompletebeforemovingtothenextstep.

3.DeepenyoursenseoftheCorebreathandimagine/createafieldaroundtheentirearea.Letthisfieldbebigenoughtogiveyouasenseofspacearoundtheedgesofthedisharmony,soitisn’ttightaroundtheareaorobjectyouwanttowomb.Ifitistootight,itisoftendifficulttofindanyinterestingthingstoworkwith.

4.Sense/lookwithinthewombedspace.Whatattractsyourattention?Whateveryousenseandhowyousenseit(seeingtheenergy,feeling,smelling,knowing,etc.)insidethewombisfine,thekeyistonoticewhatisthere.

5.Whenyoufindsomething,putyourattentiononit,andatthesametimeopenyourselftotheCorebreath.Themoredeeplyyouopenyourselfasyouobserve/focusontheinterestingthing,thefasteritwillcomeapart.Askyourself,“howmightthischoosetocomeapart?”Don’tworryaboutanswering,justkeepnoticingtheinterestingthing,andsee(orfeel,smell,know,etc.)whatitdoes!IfyoupreferoneofthealternatewaystorelatetoWombinglistedabove,youcanusethatmethodinstead.

6.Whenthisinterestingthingiscompletelydisassembledortransformed,takeabreathortwojustforyourself.

a.Lookforanotherinterestingthinginthewomb.Maybethistimeitlooksorfeelslikeaglobofink,whichthengraduallydispersesintoalargejarofwater,becomingalmostinvisible(forexample).Repeatsteps4through6.

7.Whentherearenomoreinterestingthingsinthewomb,theareahasacceptedasmuchchangeasitcanatthistime.

Tip:Somepeoplehavedesiredtotakethismoreactiveapproachevenfurther.Theythinkof“blowingup”or“zapping”theinterestingthing(s)togetridofit/them;fromourexperiencethisdoesn’tworkverywell.The“things”inthewombneedtofindtheirownbalance.Activelydestroyingthemisnotagoodwaytoachieve

balancenordoesthisvariationworkverywell.

Whatattractsyourattentioninthewomb?

Wombingisaverypassiveexperienceeventhoughwe’retalkingaboutdissolvingoreliminatingtheinterestingthings.ThemostefficientwaytoapproachWombingistostayinyourCoreplace,notetheinterestingthing,andwhileopeningyourselfbygoingmoredeeplyintotheCorespace,youwonder,“Howmightthiscomeapart?Howmightthistransform?”Anditsimplydoes.

Howlongdoesallthistake?Itisdifferentforeachclientandeachareawithintheclient.Anaveragetime“perwombedarea”mightbeoneminuteortwentyminutes,butfivetofifteenminutesisprobablyanaverageforsomethingthatisbadlydamaged.Peoplealwayswanttoask,“Doesitworkfor…?”Itworksonjustaboutanythingthatisoutofharmonyorbroken.Wehaven’tusedthetechniqueoneverythingyetbutifit’sbroken,giveitatryandseewhathappens.Someexamplesinclude:arthritis,brokenbones,skindisorders,heartproblems,cancers,wornjoints,etc.—thelistisendless.

ExamplesofEmotionalImpediments

Fromtimetotime,youwillencounteremotionsaroundanareathatyouworkin.Theymayfeelfuzzy,fluffy,orlikeacushionaroundthatpartofthebody.Theseemotionscanslowthehealingprocess,inthattheyseeminglyholdyouawayinsomemanner.Relax,expandthewombtoincludethisspace,andlookforinterestingthingsasyoudidintheregularWombingprocess.Theemotionwillreleaseastheareachanges.

WombingforEmotionsintheBody:StepbyStep

WombingforEmotionsintheBody:StepbyStep

1.Asktheclienttothinkaboutwhateveremotionheisexperiencing.

2.Havehimnoticewherehefeelstheemotioninhisbody.

3.Wombthearea(whiletheclientisexperiencingtheemotion).

a.Senseforinterestingthings.

b.WhilestayingintheCorepoint,wonderhowtheinterestingthingschoosetocomeapart.

4.Whentherearenomoreinterestingthings,asktheclienthowheisdoing.

Tip:Iftheclientfeelstheneedtotalkasyouwork,thisisfine.Simplystayinyourfocusandcontinueto“makespace.”

Tractor-BeamTechnique

TheTractor-BeamTechniquereleasesandrelaxesanythingattachedtoorsurroundingaboneororgan.Wemetaphoricallyandliterallyactasifwedrawthisboneorobjectoutofthebody.Oncethisoccurs,everythingattachedtoitorsurroundingitwilllookforanewwaytoco-exist.Thisallowstheareatoreorganizeinordertofindanewharmony,providinggreaterrelaxationandquietinthetissue.

Thecollarbone(clavicle)isagoodexampleofsomethingthatcanbetractor-beamed.Wechooseitbecauseitsupportstheentireshouldergirdle.Thismeansthatalotofareaarounditwillexperienceanoticeableamountofchange.Thischangewillbefeltasarelaxingsensationfromthechestandshoulder,upintotheneck,and(tosomedegree)downthearm.

Imaginethattheenergyfieldofyourhand(s)joinswithandholdsimmobileanystructureinthesystemthatyoudesire.Then,usingyourintentincombinationwiththeCorebreath,“attract”thisstructureasifitwasgoingtofloattowardyoualongthisenergeticfield,thusremovingitfromthebody.Thiscauseseverythingaroundittoreorganizeandreleasetension.Theintentistocreateafieldthatconnectswithandattractssomethingelsetoit.

Thereareseveralwaystothinkofthisprocess:

1.Imaginethatthebone,organ,orotherobjectyouwanttoTractor-Beamismadeofironorsteel.Itcanbedrawnoutorattractedbyamagneticfield,andyourhandorfingersarethemagneticfield.Themoreyouincreasethestrengthofthemagneticfield,themoredraworattractionthereis.Theboneisdrawnoutofitsusualhomeandsoallofthemuscles,tendons,etc.surroundingithavetochangeorientation.

2.Thinkoftheobjectassomethingthatcanbesuckedup,muchlike

liftingapilloworpieceofpaperoffthefloorwiththehoseofavacuumcleaner.Occasionallytheremaybeaheavierobjectandyouneedtoputthevacuumon“turbo”toliftitup.

3.Haveyoueverypickedupafrogorother“critter”thathassuctioncupsforfeet?Imaginethatyouarepickingupafrogorsalamander(forexample)stuckorattachedtoaleaforstick—ifyoumovethefrog,theleafcomesalong,too.Inthisscenario,yourfingersorhandsjoinwiththe“object”andasyoudrawyourhands/fingersawayfromthearea,theobjectnaturallycomesaswell.

4.Thinkofatractor-beamasafieldextendedfroma“mothership,”muchlikeTheEnterprisefromtheStarTrektelevisionseriesextendsabeamfromtheshiptograbanobjecttodrawitalongwithitthroughspace.Yourhandsarethemothership,andtheobjectyou’vesnaredcomeswithyouasyoumovearound.

5.Yourhandscanalsobethoughtofasafarmtractorwithalongtonguedrawingalonganimplement(likeaplow)behindit.The“tongue”is,inthiscase,theenergeticbeamthatpullsthebodypartalongwithit.

Ourpersonalfavoriteisthe“magneticfield”approach,butusewhicheverconceptiseasiestforyoutorelateto.Theseareallthesametechnique;theyareonlydifferentwaysofrelatingtotheideaofliftingortractor-beamingtheobjectyoudesiretoaffect.

KeepinMind:Tractor-beamingworksbestwhentherearetwopointsofcontactratherthanone.Usuallyyoutouchthearea,approximatelyatthebeginningandendofthebone(thetwopoints).Ifyouonlytouchonespot,theobjectdoesn’tliftaseasilyorasuniformly.Itislikeacranemovingabeam.Thecraneonlyhasonecablebutsplitsandattachestothebeamattwopoints.Thisallowsittoliftandbalancethebeamsothatitdoesn’tfloparoundasitmovesthebeamfromoneplacetoanother.ThesamephilosophyappliestoourTractor-BeamTechnique.

TheTractor-BeamTechnique(UsingtheCollarboneasanExample):StepbyStep

1.Touchtheareawithphysicalorimaginaryhands(orfingers)neareachendofthecollarbone.(Thiscanbeanyboneororganorevenacell;itisappliedtoadiscreteobject.)

a.Alternatelypositionthehands(intheair)justabovethecollarboneifyouprefernottotouch.

2.BegintheCorebreath.Fullysensethereleasethiscreateswithinyou.

3.Startimaginingthatyourfingers/handsareastrongmagneticfield.

a.Immerseyourselfinthisfeeling.Ifyouarenotaparticularlygoodfeelerofenergy,visualizeitinyourCorepoint.

4.Focusonthesensethatthecollarbone(orotherchosenarea)isbeingdrawntowardsyourhands.

a.Youarenotreachingforit.Justasapaperclipcanbeliftedbyamagnet,theboneis“lifted”ordrawntowardsthemagnet(inthiscase,yourfingers).Thereisnoreaching,leteverythingcometoyou.

b.Thisentireprocesscanbedoneinthemind’seye.LeteverythingcometoyouandopenyourselffromtheCorepoint.Themoredeeplyyoumarrythesenseofthemagneticfieldwithopeningyourself,themoredynamicthelift.Anotherwaytothinkofitis:thedeeperyouimmerseyourselfintheCorespace,thestrongerthemagneticfieldbecomes.

c.Asthecollarboneisdrawnout,itmayfeelelasticorsortoffloatyasitletsgoofitsoriginalposition.

d.Ifthecollarbonefeelsstuckorreticenttomoveononeendortheother,dosomesteam-releasingtohelpittoletgo,thenreturntoyourdrawing-outprocess.

Placeyourfingersneareachendofthecollarbone,eithertouchingitorjustaboveit.

Onceyoufeelthattheareahasstoppedchangingand/orisstabilized,letgoofyourfocus.Youwillknowwhenyouaredonewhenthecollarboneorfocusedareafeelsfairlyevenandstable(i.e.thefloatysenseisgoneortheclientisnolongerexperiencingchange).Youdonothavetoputtheboneback.Itwillfinditsownwaytoreintegratewiththenew“state”thathasbeenproduced.

Tomaximizeeffectiveness,stronglymarrythesensationofthelifttothebreath.Thisisnotsimplyavisualization;thereshouldbeasenseofconnectionbetweentheCorebreathopeningyouandthemagneticfield’slift.ThemoredynamicallyyouapplytheCorebreath,themoredynamictheamountofchangethatthetissuewillproduce.

Advanced:OnceyouarecomfortablewiththeTractor-BeamingTechniqueasappliedtoonebone,trydoingtwobonesatthesametime.Choosethecollarboneandtheshoulderblade,forinstance,whichallowsforagreatreleaseintheentireshoulder,bothfrontandback.Remembertohavetwoattachmentpointsasyou“lift.”Useonehandoneachbone,withindividualfingersprovidingthedifferentpointsofconnection.

Realizethatyoucanhaveasmanyimaginaryhandsasyoulike,andyoucanalsohaveasmany“attachmentpoints”ortractor-beamsasyoulike.Apracticallimitmaybearoundsix,butthisismorepersonal

youcanalsohaveasmany“attachmentpoints”ortractor-beamsasyoulike.Apracticallimitmaybearoundsix,butthisismorepersonalpreferencethananythingelse.Apracticalapplicationofthiswouldbetractor-beamingthreeorfourribswitheachhand/finger.

Fromthispointforwardwebegintocombineandvarythetechniqueswehavelearnedsofar.

Tractor-beamthecollarboneandshoulderblade,usingindividualfingersforpointsofcontact.

WombPlusTractor-BeamTechnique

ThistechniqueisusedforaligninglargebonesorareaswiththeCorework.First,buildawombaroundthestructureyouwanttoaffect,andthenworkinsideitwithaseparatepairofimaginaryhands,orsimplyslidethesetofhandsthatbuiltthewombinsideit,andtractor-beamtheareayouwanttoalign.

WombPlusTractor-Beam:StepbyStep

1.DotheCorebreath.

2.Wombthedesiredarea.

3.Slideyourhandsinsidethewombandtractor-beamwhatneedstobealigned.Oncethewombisestablished,youdon’tneedtoconsciouslyfocusonitwhileyoutractor-beam.

4.Whentheareaseemsstabilized,checktoseehowmuchithaschanged.

AligningStructure

Youcanusethistechniqueonanyareaofthebodythathastwophysicallandmarksthatwillallowyoutomakeameasurementforcomparisonofheightand/ordepthrelativetoeachother.Twoofthemainareasweusethisonarethehips(pelvis)andtheocciput.

AligningtheHips

Whenaligningthehips,standbehindtheperson,placeyourfingertipsonbothsidesofthetopofthepelvis.Besurethatyoureyesareatthesameheightasyourhandsasyoulooktoseewhethertheyarelevel.Iftheyarenotlevel:

theyarenotlevel:

1.Moveyourhandsawayfromthemeasuringpositionandlightlytouchthelowback/pelvisarea(besurethehandsarerelaxed).

2.Wombtheentirepelvis.(Remember,thewombhastheshapeofahollowsphereorellipse.)

3.Mentallyslidethehandsinsidethewomb.

4.Tractor-beamtheoutsideedgesofthepelvis(ilium)outawayfromthesidesofthebody.

5.Whenyoufeelthatthechangesarecomplete,checkthelevelofthepelvisagain.

Measurehipsfromtheback.It’shelpfultoholdyourfingersonahorizontalline.

AligningthePelviswithaTwistImbalance

1.Whilefacingtheclient,placeyourthumbsontheASIS(AnteriorSuperiorIliacSpine).Measurebothheightanddepth.(Youcanalsocheckheighthere,butthisismostlyusedformeasuringdepth/twist.)

a.Noticewhetheronethumbappearsfartherinoroutthantheother;ifso,thepelvisistwisted.Thedepthisthekeyissuewhenassessingfortwistanomalies.

2.Leavingthethumbsgentlyinplace,orevenalittlebitawayfromthephysicalstructure,buildawombaroundtheentirepelvis.

3.Tractor-beamoneoftheASISpointsback,whileatthesametimeallowingtheother“thumb”tofollowtheotherASISforward.

a.Thisissortofa“push-me/pull-you”sensation;thereisevenaslightmentalassistonthethumbthatyouareallowingtobedrawnforwardasyoutractor-beamtheotherpointback.

Youcanalsothinkoftheentirepelvisinanexplodedview(likeadiagramofanautomobileenginewithallitspartsdisassembled)toshowhowtheyexistrelativetooneanother.Onceyouhavetheexplodedview,tractor-beamnotonlytheASISpoints,butthetwohalvesofthepubicboneandthesacrumaswell,allatthesametime.Thisallowsforeachofthearticulatingareasinthepelvistorotaterelativetothewhole,andallowseverythingtoshiftasnecessary.

4.RecheckthedepthofyourthumbsonthetwoASISbonestoseewhetheryouaredone.

Measuringfromthefront,placethumbsonthemostforwardpointoftheASISbone.

Thistechniqueisparticularlygoodformisalignmentofthepubicbone.Itisinterestingtonotethatwomenoftenhavethepubicboneoutofalignmentafterchildbirth.Thisoftencauseschronicbackpain.Inclasseswherewehavetaughtthis,anumberofwomenhavehadrelieffromlowerbackpainforthefirsttimeinyears.

lowerbackpainforthefirsttimeinyears.

AligningtheOcciput:StepbyStep

1.FindingtheOcciput.

a.Standbehindtheclientandplaceyourthumbsonthebackoftheclient’shead,withthethumbslevelorparalleltotheground,abouttwotothreeinchesapart.Slidethemdownuntilyoufeelaslightdip,andthenahighpointorridge.(Youshouldbeabletoseeyourthumbssomakesureyoupositionthemontopofthehair.)Afterthishighpoint,alsocalledtheoccipitalridge,thethumbswillfindahollowofsoftertissue.Pressupgentlyyetfirmlyintothissofttissueuntilyoufeeltheedgeoftheskullaboveyourthumbs.Checktoseeifthetwothumbsareatthesameheight.Besureyoureyesareatthesamelevelasyourthumbs,soyoucanjudgetheevennessaccurately.Iftheyarelevel,great.Ifnot,proceedtoStep2a.

b.Alsocheckthedepthofyourthumbs;seewhetheronethumbappearsfartherinthantheother.Ifthisisthecase,thereisarotationintheskull.ProceedtoStep2c.

Checktoseeifyourtwothumbsarethesameheight.

2.LevelingtheOcciput

a.Leavethethumbswheretheyareandallowthefingertipstogentlytouchthesidesofthehead,orslightlyawayfromit.Buildawombaroundthewholeskull.Leavethewombinplace,slideyourhandsinside,andtractor-beamoutwithyourfingertipsandthumbs.

b.Continuethisprocessuntiltheareafeelslikeitstopschanging.Thencheckforlevelagain.

c.Whenthedepthisnoteven,placethefingertipsoneithersideofthehead,justabovetheearsonthetemporalbones.DotheCorebreathandbuildawombaroundtheentireskull.Then“slide”thehandsinsidethewombandtractor-beamthetemporalbonesoutward.Again,afteritfeelsliketherearenomorechangesoccurring,checkthedepthandthelevelagain.Wealwaysrecheckbothmeasurementsagainjusttobesureeverythingisaligned.

Tractor-beamthetemporalbonesoutward.

Note:Theocciputandpelvis/sacrumareintrinsicallylinked.Ifonedoesn’tseemtobewillingtochange,trytheother.Thenwhenthatonehasbalancedgobackandtrythefirstoneagain.Thiswilloftentakecareoftheproblem.

AligningShoulderBlades

AligningShoulderBlades1.Measuretheheightoftheshoulderbladesrelativetoeachotherby

placingthethumbsunderthepointofeachshoulderblade.

2.Onceyounotetheimbalance,relaxthehandsandlightlytouchtheshoulderblades.Wombtheshoulderblades:youcaneithermakeabigwombforboth,ortwoseparatewombs.

3.Slideyourhandsinsidethewomb(s)andtractor-beamtheshoulderblades,usingonehandoneachshoulderblade.

a.Tractor-beamtheshoulderbladesoutofthebodyandawayfromeachotherinalldirections:in,out,upwards,downwards,evendiagonally,aswedon’tknowwhichdirectionwillallowalignmenttooccur.

Measuretheheightofthetwoshoulderblades.

AdjustingHeightoftheSternoclavicularJoint

1.Placethethumbsontheeithersideofthesternalnotchonthehighpointswherethecollarbonejoinsthesternum,andcheckwhetherornottheyarelevel.

2.Ifnot,thenWombthewholearea.Slideyourhandsinsidethewomb.

a.Thentractor-beamthe“highpoints”(thepointsthatstickoutontheendsbelowtheneck),slidingthebonesupwards,

downwards,in,out,anddiagonally,lettingthecollarboneshiftaroundandfinditsownbalance.

3.Whenthisareafeelsquietorstable,checktoseehowithaschanged.

Placethumbsontheendsofthecollarbones.

AdjustingDepthoftheSternoclavicularJoint

1.Ifyourmeasurementsshowthatonesideofthejointisdeeperthantheother,thenwhenyoubuildyourwombaroundit,includethefourtopribsaswell.

2.Tractor-beamthesternoclavicularjointsandthetopfourribsaswell.

3.Whenthisareafeelsquietorstable,checktoseehowithaschanged.

ImportantBenefit:Aninterestingsideaffectofadjustingthesternoclavicularjointsisthatbreathinggetseasier.

YoucanalsouseWombingwithTractor-Beamtoalignfacialstructure(suchaseyeheightandmanymoreplaces).Youcanusethistechniqueonanytwospotsyoucancompareandmeasure.

Placethumbsontheoutsidecornersoftheeyes.

PractitionerNote:Wehaveobservedthatifaperson’sfacechangestoorapidlyduringahealingsession,heorshemaynotallowthechangestobecomepermanentiftheyaretooextreme.Forinstance,ifoneeyewasmarkedlyhigherthantheother,andtheenergyworkbringstheeyesbackintobalance,theclientmaynotbeabletoacceptthechanges.Ifthisisso,theeyeheightwillbecomeimbalancedagain.Peopleoftenhavemanyissuestiedupintheirself-imagewhichmakesitdifficultforthemtoacceptmajorchanges.Thismeansthatsmallerchangesoveraperiodoftimeareeasiertoacknowledgeandaremorelikelytobeacceptedbytheclient.

ExtendingthePresence,PokingwithaStick,ortheChaserTechnique

ThisisavariationontheWombingTechnique.Useitwhenyouwanttoalignsmallerbonessuchasvertebrae.Itisalsogoodforgettingridoffluids,suchas:edema,congestioninthelungs,oranyunwantedfluid(intheheartorsinuses,forexample).YoucanalsousethismethodformakingspaceinareasthatseemresistantwhendoingbasicWombing.

Wearegoingtoexplainthisinastep-by-stepfashion.Itmayappearquitecomplex,butitisactuallyveryeasytodo.Takeyourtimeandreadthroughallthestepsfirst,thengiveitatry.Someofthethingswewillaskyoutosensewithinthewombmayseemverysubtle;ifyouwilltakeyourtime,inshortorderyouwillfindthisallverysimple.Ourexamplewilldescribeworkingwithvertebrae,buttheprocessisexactlythesameforanysortofedemaorotherexcessfluidinthebody,oranyothersmallstructurethatneedstobemoved.Havefun,andplayasyoupracticeit.

Pickaninterestingthinginthewombandpokeit.

ExtendingthePresence:StepbyStep

1.DotheCorebreath.

2.Wombthearea.

3.Look/senseforinterestingthingsandchooseone.

4.Pokeitwithanenergeticstickorfinger.

a.Dothisbyforminga“stick”or“finger”fromtheenergywithinthewomb,(youdon’thavetobetooexact),andthenprodtheinterestingthing.

b.Pokeitfromabove,below,behind,anddiagonally.Apokeinoneofthedirectionswillcauseittomoveawayeasily,sometimesincrediblyquickly.Itmayseemasifyoulitafireworkanditjustzipsoff.Sometimesitmovesveryslowly,orjustloopsorspins.Thisisthenatureofinterestingthings,whoknowswhatthey’lldonext!

c.Ifyou’renotsensinganything,thinkofrunninganimaginaryhandthroughthewombuntilyoufindsomething,andthengentlyproditfromthatperspective.Seeifyougetasenseofmotioninthatway.

5.Chaseafterorfollowtheinterestingthing.

a.Regardlessofthedirectionit’smoving,followit.Ifitseemstodisappearintothedistance,don’tworry;simplyheadinthesamegeneraldirectionandyouwilleventuallycatchupwithit.Onceyoudo,justkeepfollowingit.

6.Eventuallyitwillstop,andseemasifitisvibratinglightly,oritmaysimplybestationary.Atthispointpokeitgentlyagain,andnoticewhetheritrunsawayagainorpushesback.

a.Doesitpushbackorrunawayagain?

i.Ifitrunsaway,repeatstep5.

ii.Ifitpushesback,gotostep7.

7.Whenitpushesback,letitpushyouback,butkeepyourenergetic“stick”connectedtothispushing-backsensation(thisisveryimportant).

a.Youmayperceivethepushing-backsensationasaverylightpressure,sorelaxandletyourselffeelandbeguidedbywhatitwantstodo.Thedistancebackisusuallymoredirectthantherunningaway.

8.Lettheinterestingthingpushyouallthewaybackpastitsoriginalpositionandyouwillnoticethatasitarrives,thepressureofthepushchanges.

a.Whentheinterestingthingispasttheoriginalstartingpoint,thepressureusuallycompletelyleavesandtheinterestingthingoftenseemstodisappear.

9.Physicallychecktheareayouwereworkinginforchanges.

a.Isthereisadifferenceintheamountoffluid,orthepositionofthevertebrayouworkedon?

i.Ifithasmovedandseemstobewhereitbelongs,great.

ii.Ifitstillneedsmorework,thenstarttheprocessoveragainfromStep3.

Note:Ifyouhavetroublewiththiswholeprocess,try“makingitup.”Justimagine,iftherewasaninterestingthing,wherewoulditgoifyoupokedit?Keepimaginingwhereyoufeelitwouldgo(travelto),untilyoudecideitwouldcomeback.Followthewholeprocessabove,evenifyoufeellikeyouaremakingitallup.Whatyouareactuallydoingisgivingyourselfpermissiontoperceive.Wehavefoundthistobejustassuccessful.

WorkingonVertebrae

Ifyouareworkingonavertebra,dothisprocesstwoorthreetimesandthenmoveontothenextvertebra.Ifthereisalotofmuscletension

aroundthebonesyouwanttoworkwith,itmaybehelpfultodosomesteam-releasetherefirst.Youmayalsonoticethateventhoughonevertebraisoutofplace,theothervertebraenearitalsoholdtension.Thismeansthey,too,mayneedalignmentinordertobebalanced,eventhoughvisuallytheydon’tseemunbalancedoroutofplaceatall.

Createawombaroundthevertebrayou’dliketoaffect.

ExtendingthePresence:ThePhilosophy

Whenwe’reWombing,theideaistolookforinterestingthings.Weallowthemtobeinterestingthingsbecauseiftheyareformedstructure,theyareheldinthatconceptofstructure;thus,itismuchmoredifficulttoallowchange.ThesameideaistruewiththePoking-with-a-StickTechnique.Whenwefindaninterestingthing,wegentlyproditfromnumerousdirectionsuntiloneofthemseemstocreatechange.Thismaybevisualforsome,ormorekinestheticforothers.Howitpresentsitselfisn’tasimportantashavingasenseofitmovingafterpokingit.

OftenwhenyoudothePoking-with-a-stickprocess,theinterestingthingwillseemtogooffinadirectionthatdoesn’tmakeanysense,inrelationtotheproblemwiththestructure.Youcanthinkofthisintermsofreversepsychology.Whensomethingisresistant,yougointhedirectionoftheresistanceuntilithasitsownurgetoreturn.Inourcase,thisiswhentheinterestingthingstops.Wemakesureitisatthispointbypokingitagain,untilitpushesback.

Extending-the-PresenceTechnique:AnotherApproach

IfyouhavetroublerelatingtothePoking-with-a-StickTechnique,hereisadifferentwaytothinkofit.YoucouldthinkofthisasmoreofaBecomingorEvolvingMethod.

StepbyStep

1.DotheCorebreath.

2.Buildawombaroundthearea.

3.Notewhatyousenseinthewombandasyouobserveit,notealsohowitchangesorevolveswithasenseofmovement.

a.Forinstance,ifyouobservethewomb’scontents,youmaybeattractedtoaparticulararea.Thiscanalsobemoreofafeelingthanavisualawareness.Asyoupayattentiontoit,noticeifthereismovement,andthenencourageittocontinueby“nurturing”it(usingyourintentionandattention).Forexample,ifitstartsasablob,asyouletyourimaginationplay(whilestayingintheCorefocus),itmaytransformintoaflowerbud,whichopensfromthecenterintoaflower,andcontinuestoopenitselffromthere.Thiscontinuousopeningiscomparabletotherunning-awayphaseabove.Whenitstopsandcomesintostillness,thenitisdone.Oritmightbejustasenseofmotion,unassociatedwithanyshape.Justnoticeandencouragethemotionuntilitstops.

b.Thistransformationisn’tasobviousasthe“chasing”and“pushingback”response;it’smoreastateofmovement,transformation,andthenstillness.

4.Checkwhatyou’veworkedonandseeifitisalignedorchanged.

TipsonHandlingBackandNeckProblems

Ifyouareworkingonavertebra,youmaychoosetoworkwithtwoorthreeinterestingthingsbeforeyoumoveontothenextvertebra,but

threeinterestingthingsbeforeyoumoveontothenextvertebra,butoftenoneinterestingthingisenough.ItisoftenusefultodoSteam-Releaseonthemusclesoneithersideofthespineforashorttimebeforeyoustartworkingwiththeindividualvertebrae.Youmayalsonoticethateventhoughonevertebraisoutofplace,theothervertebraenearitarealsoholdingtension.Thismeanstheytoomayneedalignmentinordertobebalanced,eventhoughvisuallytheydon’tseemunbalancedoroutofplaceatall.Sometimesyouneedtoaddresstheadjacentvertebraebeforeaparticularbonewillbewillingtoalign.Realizethatyouarenotdecidingwheretheboneshouldgo,youaresimplyencouragingmovement.Thisusuallyresultsinthebodyfindingharmony,andwecallthis“alignment.”

Ifyouworkonscoliosis,kyphosis,lordosis,oranyanomalousareaofthespine,worksequentiallyfromonevertebratothenext.Itdoesn’tmatterifyoustartfromtoporthebottomwhenaligningvertebrae.Youalsomayjustdecidetodooneorafewbones,ifthatiswheretheproblemseemstobecentered.Iftheproblemsaresevereinthespine,youmayneedtoworkoneachofthevertebrae,oneafteranother,andthenrepeatthewholespineseveraltimesuntilthesessionseemscomplete.

Ifyouworkonlyonthecervical(neck)vertebraeyoushouldatleastdoC1–C6,oneatatime.Justfromexperience,thebodyishappierifeachoftheseisaddressed,oneaftertheother.C7doesn’tseemtogetupsetifyouneglectit,butallofthesmallervertebraeprefertobeworkedon.Youcan’tactuallypalpateandphysicallyfeelmanyoftheupperneckvertebrae,sojustuseyourintentintheapproximateareawhereyouexpecteachtobe.

Afteryouaredonewithaboneorareaoffluid,itisbeneficialfortheclienttodrinkwaterandatleastwalkaroundtheroomasthishelpstosetthechanges.

Justbecausetherearenomoreinterestingthingstoworkondoesn’tnecessarilymeanthatthespineistotallyaligned.Itsimplymeansthatthespinehasacceptedasmuchchangeasitcanduringthissession.Itmaytakeanumberofsessionstocompletelyresolveandholdthechanges.

changes.

Whenyoualignthevertebrae,alwayslevelthehipsandtheocciputbeforeyouworkonthespine.Thehipsarelikethefoundationofahouseandtheocciputisliketheroof.Ifeitherisunbalanced,theframe(vertebrae)willbeunderstressandwillconstantlyshifttofindbalance.Hipre-alignmentprovidesalevelsurfaceforthevertebraetobalanceon,whichallowstheheadtositharmoniouslyonthespine.Iftheocciputisoutofalignment,itcausesunevenpressurefromtheweightofthehead.Youcannowseewhyitissoimportanttoleveltheseareasfirst.

TipsforPractitioners

Sometimeswhenyoufindtheinterestingthingsandpokethem,theydon’twanttomove.Ifthisoccurs,andyou’vepokedfromalldirections,firsttrygoingdeeperintotheCorepointandmakesureyou’renot“reaching.”Ifthere’sstillnochange,mostlikelythestructureyoudesiretoaffecteitherdoesn’tneedtomoveorhasacceptedasmuchchangeasitcanatthistime.

Neckorspinalwork(oranyotherbodyissueorconcern)affectsapersononmanylevels.Rememberthattheclientisthehealer.Hemayonlybeabletodealwithagradualchangeratherthanamassivechangewitheachsession.Lethimunfoldinhisowntime.Wearenotinthebusinessofdemanding;ratherweshouldthinkofofferingourstateofquietness,openingourselves,andbecomingmoreallowing.

YoucanalsousethisapproachtounwindordissolvestuckpatternsinWombing.Thisisamoreunusualoccurrence,butitdoeshappenfromtimetotime.Youkeeppayingattentiontointerestingthingsbuttheyshowlittleornochange;afteralittlebit,ifitdoesn’tstarttochange,tryPokingwithaStick.Continuetoworkwitheverythingwithinthewombuntiltherearenomoreinterestingthings.

HealingThroughMakingSpaceorLeveringOpenaJoint

Thisisawonderfullyfasttechniqueforopeningjammedjoints,frozenshoulders,compressedvertebrae,anythingthatistootighttoallownormalmovement.Liketheprevioustechnique,youwillbeworkingalittlemoreactivelyinthewombedspace.Itoftenonlytakes15or20secondstodo,atwhichpointyoureleasethefocusforafewseconds,andthendoitagain.Inthecaseoffrozenshoulders,sometimesitneedstobedonemorningandeveningforafewdaysinordertogetthejointtomaintainafullrangeofmotion.Wehaveobservedpeoplethathadabouta30-degreerangeofmotiongetto70or80degreeswithinminuteswhenusingthistechnique.Itisveryeasytodoandquitefunaswell.

LeveringOpenaJointUsingtheShouldersasanExample:StepbyStep

1.Placeonehandontheinsideofthearm,nearthearmpitwiththefingerspointingup,palmfacingthearm.Theotherhandisontheoutsideoftheshoulder,thusdefiningtheareathatyoudesiretowomb.

2.DotheCorebreath.

3.Wombtheentireshoulder.

4.Therearefiveormorepossiblewaystodothisstep;herearesomeexamples:

Placeonehandinsidethearmpit,facingout,andtheotherontheshoulder.

TheRodMethod:Imaginethatyouholdarodthatiswideononeendandnarrowontheendyouareholding.Withyourintent,usetherodtopresstheheadofthehumerus(boneintheupperarm)gentlyyetfirmlyoutawayfromthebody,asifyouweregoingtopushtheboneoutofitssocket.

TheFingertipMethod:Imaginethatyouareflexingtheinsidehand’sfingertips(donotphysicallymovethematall),andasyoudosowithgentle,evenpressure,sense/imaginethattheheadofthehumorousisbeingpushedgentlyyetfirmlyoutofitssocket.

TheBalloonMethod:Imaginethatwithinthewomb,betweentheshoulderjointandthearmorbetweenthebonesinsidethejoint,youinsertanemptyballoon.AsyouinflatetheballoonontheCore-breathexhale,thejointopens.

TheScissors-JackMethod:Substitutetheimageofascissorsjackfortheballoon(intheBalloonMethod)andgradually,yetconstantly,turnthehandleofthejacksothejointopens.

TheCrowbarMethod:Imagineyouareinsertingacrowbarinto

thejoint.Gently,yetfirmly,pryitopen.

Imagineyouusetherodtopushtheheadofthehumerusoutoftheshoulderjoint,awayfromthebody.

Oneimageisnotnecessarilybetterthananother;itismoreapersonalpreference.WeprefertheFingertipMethodfortheshoulders,andtheBalloonMethodforbetweenvertebrae.Playandexperimentandseewhichworksbetterforyou.

Remember:Thisonlyrequires15or20secondsofmentalpressureorvisualizationatatime.

5.Sensefortheenergeticfeelingoftheshoulderorotherjointactuallymoving.

a.Holdthisenergeticpressuresteadyforafewseconds,untilitseemslikeithasmovedenough,andthenletthepressurego.Sometimesthereareanumberof“releases”intheareaasyouhold,ifthisisthecasejustcontinuetheconsistent,evenpressureuntilitfeelslikeithasreleasedalltheway.

6.Nowdostep4again.Youcaneasilydoit2or3timesinarow.

7.Whenyoufeelthereisnomorechangeand/ortheclientfeelsrelief,theprocessiscompletedfornow.

PractitionerTips

PractitionerTips

Theclientwillusuallynoticeasenseofenergyflowingthroughhisorherarmandasenseofthingsgettinglongerandlighter.Sometimesitisfuntogofromonearmtotheother.Betweenadjustments,youcannoticethatonearmislongerthantheotherandthentheyareevenagain.

Thisprocessisdoneonlywithyourintent;thereisnophysicalmovementonyourpartatall.Asyoucreatespacebetweenthebones,whetheryouareusingametaphoricallever,crowbar,oraballoon,relaxandplayasyoudoit.

Remember,themoreyouopenyourselfwiththeCorebreath,thefasterandmoredeeplyyouwillaffectyourclient.

ShowingYourClientHowtoPourForward

AsyouevolveinyourpracticeoftheCoreworkyoumayfindadesiretosharethisexercisewithafriendorclient.Ifyoudo,herearethestepsataverydetailedlevel.Pleasenoticethattheclientneedstomoveextremelyslowlythroughouttheexercise.WhetherheknowstheCorepointornothecanstillusetheslowbreathandmoveontheexhaleandderivesomebenefit.Besurenottoget“ambitious”fortheclientto“achieve”acertaindistancewiththisprocess.Youaretheretofacilitate,notpush.

ClientPrerequisites

1.ClientmustknowCorebreath.(CanbedonewithouttheCorefocus:theclientwillgetsomebenefitjustbydoingtheslowbreath.)

2.ClientmustknowtheGroundingExerciseandbeabletofeelreturnflowfromtheearth.

3.Explainthatthereisalwaysaconnectionbetweenthesacrumandtheheels,andthatthisconnectionshouldexistatalltimesastheybegintopourforward.

PouringForward:ClientandPractitionerExercise

1.Theclientstandswiththefeetparallel,hipwidthapart.

2.HaveherstarttheCorebreath.

3.HaveherdotheGroundingExercise.Facilitatormustensuretheflowisallthewayupthroughthecrownbeforeheallowsthepouringtocommence.

Clientstandswithherfeethipwidthapart.

FacilitatorNotes:Thereshouldalsobeasenseofthegroundingflowfromtheearth(whenevertheylookforit)astheclientbeginstopourforward.Ifshelosesthissenseofflow,shehasgoneasfarforwardassheshouldanditistimetocomebackup.Telltheclientthatthepointoftheexerciseistoseewhatshecanlearnaboutherbody,anditisnotabouthowcloseshecangettohertoesontheground.YoucanhelpherfindthesenseofflowbygraspingherheelandusingtheTractor-BeamTechniqueontheheel.TheotherhandshouldbeatthesacrumsothattheclientcansensetheareathatconnectshertotheflowfromtheEarthandreleasestheflowupwards,throughherandoutaswell(thisisherexpansionpoint,herconnectiontoeverything).Thiswillcausetheclienttobeawareofthisareaandconnectfromthesacrumtotheheel.IfsheisnotfeelingasenseofflowfromtheEarth,thenthepractitionerthinksintotheEarthfortheclientandfindstheflowandthenconnectsthe

clienttoit.Thisisaccomplishedwithintent.

Allmovementsaredoneonlyontheexhale.Duringtheinhale,rest,andonthenextexhale,continuetheelongation.

Therearetwopulleystopayattentiontoastheypourforward:

A.Pointbetweenshoulderbladesisthepulleythatcontrolsheadandneck.

B.Pointatsacrumisthepulleythatcontrolstheback.

A.Pulleybetweentheshoulderbladescontrolspouringofneckvertebrae.

4.Beginpouringforwardfromtheheadandneck.

a.Thefirstpulleytopayattentiontoistheonebetweentheshoulderblades.Allowtheheadandnecktopourforwarduntiltheyhavereachedtheirnaturalextension.Whenthisoccurs,stayinthispositionforafewbreathsandseeiftheycanfindany

morelengthbybreathinghereforseveralmorebreaths.Whileinthisposition,thefacilitatorshoulddosomesteam-releasingontheneckmusclesforabreathortwotoseeifmorespacecanbemadehere.Whenthisfeelscompletegoontothenextpulley.

5.Thesecondpulleyatthelevelofthesacrumisthereleasepoint.

a.Continuepouringuntilyourclientfeelsasthoughtheyhavereachedtheirpersonallimit.

B.Pulleyatthesacrumcontrolspouringofbackvertebrae.

FacilitatorNotes:Thisiswhenthefacilitatorhastobesurethattheclientmaintainsherconnectionbetweenhersacrumandheels,aswellastheflowofenergycomingfromtheearth.

Besuretheclient’slegsstaystraight(nothyper-extendingorbending)andthattheydon’tgobehindthevertical.Tohelptheclientmaintainasenseofawarenessofherspineallthewaythroughherhead,occasionallystrokeherspine,head,andneckwithagentleupwardsmotion,tohelpvivifythearea.Thishelpstodemarcatewheresheis,remindingherofhowtheflowshouldtravel,aswellashelpingherrealizewhereshemaybeabletofindmorelengththroughherspine.Don’toverdoitthough,asitcanbedistractingfortheclient.

6.Nowtheclientisreadytocomebackup,re-stackinghervertebrae.MakesuresheunderstandsthatitisstillapouringexerciseexceptsheissimplypouringeverythingbackintotheEarth.

a.Helpherbeawareofwherehersacrumisbyplacingyourhandonitandvibratingitseveraltimesforafewmomentsasshecomesup.Thishelpsherrealizetheproperpivotpoint.

b.Whenherbackisfullyerect,thepointbetweentheshoulderbladesbecomesthenewpivotpoint.Whentheheadisfullyerect,makesureshedoesn’tliftherchintoohigh.Sheshouldendtheexercisewiththeeyeslevel,sobesureshestopsintime.

Correct:Armsarerelaxedwhilepouringforward.

Incorrect:Armsarenotrelaxed.

FacilitatorNote:Throughouttheexercise,besuretheclient’sarmsstayrelaxed.Ifthisisnottendedto,theclientendsuplookinglikeFrankenstein,withthearmsoutinfront,especiallywhenshereversesthepouringprocess.

7.AftertheclientisfullyuprighthaveherdoAwareWalking(thispage)forjusttwoorthreestepsataslowrate.

a.Haveherincreaseherwalkingspeeduntilsheisuptoanormalwalkingpace.Letthebodymovenaturallyinthewayitisinclinedtoandhavehernoticehowsheismoving.Emphasizethatsheislettingherbodyintegratethechangesproducedbytheexercise.

Correct:Legsstayvertical,withasenseofconnectionfromthesacrumtotheground.

Incorrect:Legsangleback,sacrumisn’tgrounded.

Correct:Headandneckpouringforward.

Incorrect:Neckisnotrelaxed.

Self-HealingandCheck-in

Inthistechnique,youwilltractor-beamanumberofyourownbones.Wewillpresentthismethodinaparticularordertoaffectanumberofkeyareasinyourbody.Itspurposeistoreleasetensionandopenflowsinthebody.Youcandothisatanytimebutitisanexcellentwaytobeginyourdayasitopensandrelaxesmanyofthemajorareasofthebody.Itisalsoagoodtimetoworkonotherareasthatyouwouldliketorebuild.Forexample,youmaychoosetotractor-beamanumberofthebonesandthendosomeWombingintheareawhileyouaretherebeforeyoumoveontothenextarea.Remembertodoatleastthreebreathsforeachtractor-beamedspot.

SelfCheck-In:StepbyStep

1.DoaGroundScan(thispage).Thisgivesusabaselinetocompareyourbodybeforeandafterdoingthisoranyexercise.

2.DotheCorebreath.

a.Ontheexhale,raisethekneesoneatatime,lettingtheheeldragandthetoesrelaxuntilthefeetareflatonthefloorandtheshinismoreorlessperpendiculartotheground.

3.Gothroughthebody,partbypart,tractor-beamingeachspotforaminimumofthreeCorebreaths.

a.Pelvicarea:

i.Raiseyourleftlegandgraspit,withonehandsupportingyourknee.(Itdoesn’tmatterwhetheryouuseyourrightorlefthand;usewhicheveroneismostcomfortabletoyou.)Withyourotherhand,extendyourawarenesstotheseatbone(ischialturberosity)oftheraisedlegandtractor-beamit.(JustasexplainedinTractor-Beaming,youcanactuallytouchthearea,holdyourhandslightlyawayfromyourbody,

oruseanimaginaryhand.)

ii.Makecontactwiththebonesoftheheadofthefemurontheleftside(Thisisthetopofthethighbone,whereitmeetsthepelvis.Anothernameforthisisthe“greatertrochanter.”).Releasetensionbytractor-beamingtheappropriatebones.

iii.Dotheotherside.Settheleftlegdownandraisetherightleg,supportingitwithahand.(Thekneesstayupwiththefeetflatonthefloorthroughouttheentireexerciseunlessotherwiseindicated.)Tractor-beamtheseatboneontherightsideandthentheheadofthefemuronthatside.

iv.Settherightlegdown(bothkneesarestillup.)Dobothheadsoffemursatthesametime.Usebothhands,oneoneachsideofthebodyandtractor-beamout.

Tractor-beamyourseatbone.

Tractor-beamtheheadofthefemur.

Tractor-beamthepubicbone.

v.Pubicbone:Dobothsidesatthesametime,onehandtractor-beamingonesideandtheotherdoingtheotherside;tractor-beamupandoutawayfromthebody.

b.TheDuodenum:

i.Tolocateit,findyoursolarplexus—whichisjustbelowwhereyourribsmeetoveryourstomach.Thenbringyourfingersaboutaninchbelowthexiphoidprocess(thearrow-shapedbonethatpointsdownfromwhereyourribsmeet)andslideyourfingersovertotherightuntilyouhittheribcage.(Theduodenumisthefirstpartofthesmallintestinewhichthestomachemptiesintoandwheremanydigestivesecretionsareadded,suchasbile,pancreaticsecretions,andmore.)

Tractor-beamtheduodenum.

ii.Extendyourawareness(usingyourintent)severalinchesdeepintothebody(thisisnotphysicallypalpable.)Itfeels(inyourmind’seye)likearubberyroundtube.Asyoutractor-beamthis,itshouldgiveyouafeelingofopennessinthechestandabdomen,aswellasageneralsenseofrelaxationinthearea.

c.RibCage:Youmaychoosetodotheentireribcageifyoudesireorifitisanissueforyou.

i.Touchingariboneachside,tractor-beameachpairofribs.

d.Collarbones(clavicle):

i.Tractor-beamthecollarbones(clavicle)oneatatime.Touchyourhandtotheoppositecollarbonewhilethatarmisextendedouttotheside.Thearmneedstobesupportedbytheground.

ii.Asyoutractor-beamthecollarbone,youshouldextendyourawarenessthroughtheoutstretchedarmatthesametime.Ifyouaredoingthissittingup,donotextendyourarm—justfocusonthecollarbone.

e.Neck:

i.Placeonehandonthesideofyourface,usingittoturntheheadtooneside,elongatingthroughthetopofyourhead.Asyoudothis,tractor-beamtheentireskullupasyouturnthe

headthroughthefullrangeofmotion(tothatside)withalightpressureofyourhand.

ii.Whenyouhavereachedwhatfeelslikethemaximumrangeofmotiononthatside,tractor-beammoredeeplyandaddabitofphysicalpressurewithyourownhandtoseeifyoucanextendtherangefarther.Donotgetambitious;simplyseeifyoucanextendyourrangeofmotionalittlefarther.

Tractor-beamyourcollarboneandextendoutthroughyourarmandhand.

Tractor-beamyourskullupanduseyourhandtogentlyturnyourhead.

Attheendofturningyourheadtractor-beammoredeeplyandaddabitmorepressure.

iii.Oncefinished,helptheheadbacktocenter,changehandsandrepeattheprocessontheotherside.

f.Head:

i.Tractor-beamthelowerjaw(mandible),usingoneortwohands.

ii.Tractor-beamtheupperjaw(maxilla).Thisiswheretheupperteetharelocated,notthecheekbone.

Tractor-beamthelowerjaw.

Tractor-beamtheupperjaw.

Tractor-beamtherightcheekbone.Seef(iii).

Tractor-beamthelefteyebrowridge.Seef(vi).

iii.Tractor-beamtherightcheekbone.(Youcanuseonehandortwo,butbesuretherearestilltwoattachmentpoints.)

iv.Tractor-beamtherighteyebrowridge.

v.RepeatStepsf(iii)andf(iv)onleftcheekbone.

vi.Tractor-beamthelefteyebrowridge.

vii.Tractor-beamthetopofthehead:Usebothhandswithyourintenttotractor-beamallthebonesonthetopofyourheadatonce.

4.Atthispointyouaredone,unlessthereissomeotherareathatneedsattention.Youcantractor-beamittoo.ThisisalsoanidealtimetodoanyWombingworkonyourselfthatyouwanttodo,aswell.

5.Whenthisiscomplete,lowerthelegsoneatatimeontheexhale.Theheelleadsthewaydownwiththetoespulledback.

6.Whenbothlegsaredown,doanothergroundscanandseehowthisprocesshasaffectedthewayyourbodyissupportedbytheEarth.

Tractor-beamthetopoftheskull.Seef(vii).

SelfasLog

Thisisbothanexerciseandahealingtechniquedesignedtohelpyourebuildyoursystem.Itismeanttobehealingforthewholebody,andisparticularlyhelpfulwhenyouhaveasystemicillness,suchascancer.

StepbyStep:

1.DoaGroundScan(thispage).

2.BegintheCorebreath.

3.Position:Lieontheflooronyourside,extendingthearmyou’relyingonaboveyourheadalongthefloor.Restyourotherarmalongyourside.

4.AsyoudotheCorebreath,feelforasenseoffluidityinthebody.Whilefocusingonthetopedgeofthebody(whenyou’relyingonyourside,the“topedge”isthesideofthebodythatisnotonthefloor),beginthemeltingprocess.ThedeeperyougointotheCorebreath,andthemoreyoufeelyourself“melt,”thefasteryourbodywillchange.Imaginethatyouareaplasticbagfullofjello,andtheleadingortopedgeliquefiesasyoudotheCorebreath.Themeltingsidegetsheavierandshiftsasitmelts.

5.Letyourbodycontinuethisprocessuntilthismelted,leadingedgefeelssoheavythatitpullsyouslightlyinthedirectionyouintendtorolltowards.Thisisagradualdissolvingandreorganizing.Graduallyyourbodyrollslikealogasthismeltingprocesscontinues.

Lieonyourside.

Beginmeltingyourtopedge,lettingitgetheavier.

Asyoumelt,youwillrollgraduallylikealog.

Thisisagradualprocessofdissolvingandreorganizing.

Youwilllikelyneedtousealittlemuscletorolloversomepartsofyourbody.

Youcouldmeltyourarmandgraduallybringitoverhead.

MorestepsinSelf-as-Logprocess.

MorestepsinSelf-as-Logprocess.

MorestepsinSelf-as-Logprocess.

6.Letithappen(tothebestofyourability)withoutusingyourmuscles.Afullturnmayrequireaconsiderableamountoftime.Ifyouhaveaseveresystemicdisease,thisisanexcellentexercisetouseasyoumaketimeforyourownhealing.

7.Afteryouarefinished,lieonyourbackanddoagroundscan.

a.Feelwhereyouaretouchingthefloor.

b.Feelforyourboneswithinyourstructure.Feelforasenseoftheirsinkingthroughthesurroundingtissue,drawndownwardsbygravity.

8.Nowreversethisview:insteadoffeelinghowgravitypushesyoudown,feelhowtheEarthliftsyouup,withyourbonesandorgans

floatinginside.

9.Takeafewmomentstoreintegratethesechangesandthenrolltoyourside,carefullyspiralingup(thispage)toasittingposition.

10.Waithereabitinthesittingposition,andletyourbodyreintegrateagain.

11.GentlyspiraluptoastandingpositionanddosomeAwareWalking(thispage).

12.Drinksomewaterandgoforastrollortakeanap,asitseemsappropriate.

Thisisaverydeeplyhealingexerciseandyoushoulddoitveryslowly.Someofthedifficultiesinvolvedshowthemselvesassoonasyouare“rolled”tothepositionwhereyouareflatonyourstomach.Howareyougoingtomeltthebonesintheshouldersandhip/pelvisareainordertogettothenextpartoftheroll?Youcouldmeltyourunextendedarmtograduallybringitoverhead,meltyourhead,andthentherestofthebody.Atsomepointyouwilllikelyneedtousealittlemuscletorollyourselfoverthebonierpartsofthebodybutevensoifyoutakesometime,youwillfindthatyourwholebodyisincrediblyrelaxedandrejuvenated.

Thewholeprocesscantakeanywherefrom20minutestoseveralhours.Thelongertheprocesstakesandthemoredeeplyyoumeltyoursystem,thedeeperthehealingexperience.

SelfasLog:AlternativePosition

Ifyouhaveproblemslyingdownonthefloor,youcandothisexercisewhilelyingonabedorothersoftsurface.Realizethatthisdoesn’trequireasdeepa“melting”inordertoperformafullrevolution,butitdoesmaketheexercisepossibleforpeoplewhocan’tliedownonthefloor.Ifyouaredoingthisonabed,besurethereisenoughroomonthebedforthecompleterevolutionoryouwillfalloffthebed.Thisisverycounterproductive!

Oneevening,Jodytriedthisexerciseandittookheraboutone-and-a-

Oneevening,Jodytriedthisexerciseandittookheraboutone-and-a-halfhoursforhalfofabodyrevolution.WhenItouchedherbody,itwasasiftherewasnomuscletoneinitatall.Itwassoftandpliablefeeling,likejello.Sinceshehaddonethisexercisejustbeforebedtime,sheoptedtogotosleepatthispointandtheexerciseprovidedaveryrestfulnight’ssleep.

DistanceHealing

DistancehealingcaneasilybedonewiththeCorework.Theactofusing“imaginaryhands”(asmentionedinthehealingtechniques)isactuallyaformofdistancehealing.Often,evenwhenworkingwithaclient“handson,”yourhandswillseemtobeinsidetheclient’sbody.Asyou“ridetheflows”withinaclient,youdon’tneedtophysicallymoveyourhandstoaddressdifferentareasofthebody,asyouwillalreadyfeelconnectedthere.Thisdemonstrateshoweasyitis;youarealreadydoingdistancehealingwithoutevenrealizingit.

Thefirststepistorealizethatwhenyouplaceyourintentonapersonorevenvisualizehim,youaffecthim.WhenyoudotheCorebreath,youarecreatingamuchmoredynamicfieldtoentrainto.Whenyouconsciouslychoosesomeonetofocuson,youfacilitatehisorhershifttowardshealth.

Todothework,juststarttheCorebreath,visualizewhatyouwanttoworkon,andplaceimaginaryhandsthere(justasifthepersonwerepresent),thenapplywhatevertechniquesyoudesire.Youcanalsovisualizethattheareaoffocusisbetweenyouractualhands.

JodyandIusuallydothistypeofworkoverthephonesowecangetinstantfeedbackfromtheclientaswework.Thisisnotnecessary,butwefinditpreferable.Wehaveworkedfromaphotoorsometimesjustthenameandcityoftheclient.Whatevergivesyouasenseofconnectiontotheclientisadequate.Justdotheworkasifhewasintheroomwithyou.Useimaginaryhandsasmarkersor,whenvisualizingtheclient,placeyourphysicalhandsinthechosenareaandapplythetechniques.Whichevermethodiseasiestforyoutounderstandorrelatetowillmostlikelygiveyouthebestresults.

Theonlydifferencewe’venotedisthatoccasionallyittakesupto24hoursforbonestoalign.Thishappensoccasionally,butcertainlynotinmostcases.Otherthanthebonealignment,theeffectivenessoflong-distancesessionsappearstobethesameasinperson.Enjoy!

distancesessionsappearstobethesameasinperson.Enjoy!

WorkingonAnimals

TheCoreworkisverysatisfyingtousewhenworkingwithanimals.Itisinterestingtonotethatitisofteneasiertoworkonanimalsthanitistoworkonpeople.Mostanimalshavelittleornoresistancetobeinghelped.Generallythisisduetotheiracceptanceofwhatoccurs,becausetheyhavenobeliefsystemrestrictingwhattheyarewillingtoaccept.Thereislittleemotionalresistancesincehealthiswhattheynaturallygravitatetowards.Thisisnottosaythattherearenoemotionalproblemswithanimals;itismorethattheyseldomresisthealingbecauseofit.Mostemotionalsituationswithanimals,wehavefound,areownerrelated.

FlightieranimalsseemtoprefertheCoreworktotheyang-styleortraditionalQuantum-Touchtechniquesasitseemstobelessinvasivetothem.Theactof“opening”yourselfratherthanaddingtowhattheyalreadyhaveisthemajorreasonforthis.Alsowithverylargeand/orferalanimals,theCoreworkisverypleasanttousesinceitdoesn’toverwhelmtheanimal’snaturalenergystate.Itsimplyopensthemandthisreturntoflowfostershealth.

UseCoreTransformationinthesamemannerwithanimalsasyouwouldwithpeople.Paycloseattentiontohowyouopenyourself,thatis,starttheCorebreath,andthen(usingphysicalorimaginaryhands)applywhichevertechniqueseemsappropriate.

Ofcourse,youcanbeageneralistorbeveryspecificasyouwork.Ifyouworkonacat,andyouknowtherearesomeobstructionsduetohairballs,thenwombandusePokingwithaStick.Ifyouworkonahorsewitharotatedcoffinbone,WombthecoffinboneanddoPokingwithaStick.Forlaminitis,wombthehoofandmakespace.

Ifyouarenotsurewhat’swrong(assumingtheanimalwillletyoutouchit),runyourhandsovertheanimallookingfortenderareasorareaswithheat.Iftheywon’tletyoutouchthem,ridetheflowsandsenseforblockagesoranomalies,justasyouwouldforaperson.For

senseforblockagesoranomalies,justasyouwouldforaperson.Forareasofpainortension,steam-releaseortractor-beamtheareatoreleasetension.Ifitisobviouslydamaged,suchasabiteorpuncturewound,thenwombandmakespace.

Youcanworkwithyourveterinariantoaugmentwhatisbeingdoneallopathically.Thiscansignificantlyshortentheamountoftimetheanimalneedstoheal.

Someanimals,particularlydogsandhorses(unlesstheyarehighstrung),don’tseemtohaveapreferenceoftheyinoryangtechniques.Choosewhatyounaturallygravitatetowards,andifnothingseemstochange,trytheotherstyle(usetrialanderror).Forsystemicillnessesingeneral,theCoreworkseemstobethefastestandeasiestwaytoproduceresults(asistruewithhumans).

Havefunasyouwork.Remember,alight,playful,lovingattitudeisalwayspreferablewhengivingsessions.

AGuideforWhentoUseWhichHealingTechnique

Hereisasynopsisofthedifferenthealingtechniquesintroducedinthisbook.Rememberaswell,youalwaysgetahealingwhenyouworkonyourselforothers.

GroundScan/LayingonaTennisBall/FiveDiaphragms/Grounding/Elongations:Thesephysicalexercisesbythemselveshelpthebodyunwindandheal.Theyareawaytomakespacewithinyourselfasyoumove,eventhoughyouarenotconsciouslydoingatechniquebeyondtheCorebreathandflowasyoumove.

Steam-Release:Usedtoreleasetensionfromaspecificmuscleatvariouslevelsanddepths.Canalsobeusedtoreleasetensionfromageneralarea.

Wombing:Usedtorebuildanareathatisdamagedordestroyed.

Tractor-Beam:Usedtoreleaseallthemusclesassociatedwithorattachedtoaboneorbones.Canreleasetensionfromalargerarea.Mayalsobeusedonorgansoranyphysicalstructuresuchascells,nerves,etc.

WombplusTractor-Beam:Usedtoalignhips,occiput,shoulderblades,facialbones,oranyareawhereyoucandoameasurementcomparison.

WombplusPokingwithaStickorTheChaser:Usedtoalignvertebraeorothersmallbones,andtoremoveedemaorfluidfromanarea.

WombplusLeveringOpenaJoint:Usedtoun-jamjoints.Thishasanaddedbenefitofreleasingtensionaroundajoint.

Asyougetusedtothedifferenttechniques,allowyourselftoplayandblendthemasyoudesire.Bewillingtoexperimentandplayandseewhatevolves.

blendthemasyoudesire.Bewillingtoexperimentandplayandseewhatevolves.

Whenyouexperiment,takenotes(evenifit’sonlyalineortwo)sothatyourememberwhatyoudidandhowthingswereaffected.Didyourvariationspeedtheprocessup,slowitdown,orevenallowthingstoopeninauniqueway?Thisishowmethodsarediscovered,understood,andthenexplainedtoothers.

Peoplealwaysaskwhattodoifaclienthasthisorthatdisease.Wombingisthetechniqueofchoice.Thisistheanswertoeveryoneofthemanyquestionsaboutbodypartsorconditionsthatneedrebuildingonanylevel.

Forspecificareasoftension(particularlyinmusclesorsometimesinotherplacesaswell),Steam-Releaseisagoodplacetostart,andthenmoveontoWombingifitfeelslikeitneedstobe“rebuilt.”IftheSteam-Releasedoesn’tseemtobeeffective,trysomeTractor-Beamingontheunderlyingstructure.

PractitionerTip:Asageneralrule,startbyreleasingtheareayouwanttoworkon,andthenrebuildoralignthearea.

Thinkofthebodyasawhole;fullyallowyourselftoridetheflowsintheperson’sbody,notingtheareasthatfeelsluggishorblocked.Asyouopendifferentareas,notehowtheflowchangesoverallbecauseofthisopening.Whenyoufeelthatyouaredonewiththesession,checktheoverallsenseofflowagain.Thereshouldalwaysbeaconsistentflowmovingfreelythroughoutthebody.Also,alwaysasktheclienthowheisdoing,andusehimasyourguideaswell.

Noteveryhealingcanbecompletedinonesession.Therearemanyimbalancesthatmustbeshownhowto“be”(thatis,openandwhole)morethanoncebeforethesystemisreadytoacceptthenewchangesonamorepermanentbasis.

Rememberthattheclientisthehealer;weasenergypractitionersofferhealingpossibilitiestopeople,andwhethertheyentrainandacceptchangeisuptothem.Whilewealwayswanttodoagoodjob,allwecandoisholdasimpeccableaspaceaspossiblefortheclienttoentrainto,

doisholdasimpeccableaspaceaspossiblefortheclienttoentrainto,andtherestofthehealingprocessistheclient’sresponsibility.

ExamplesofWhentoUseYinorYangTechniques

Note:IfyouarecomingtothisworkfromBasicorSuperchargingQuantum-Touch,youmaybewonderinghowtodecidewhentousewhichtechnique.RealizethattheCoreworkstandsquitewellonitsown,butitisalwaysnicetohavemore“tools”inyour“toolbox.”

WhichdoIuse,BasicandSuperchargingtechniques(amoreyangapproach)orCoreTransformation(amoreyinapproach)?Canyoucombinethetwoinasession?TheseareverycommonquestionsamongthosepracticingQuantum-Touch.

Oftenitispleasanttostartwithayin/Coretechniqueunlesstheperson’senergyisextremelydepleted.Ifheisdepleted,usetheyangtechniquetobuildupsomeenergysothattheriverbeginsto“flow.”Oncethereissomeflow,returntotheyinstyle.WhileyoucancertainlydoitallwiththeCorework,inthebeginningyoumayfinditeasiertojustdosomeyangtechniques.AsyougetmorecomfortablewiththeCore-healingstyle,youwillfindthatyoucansenseoraccessmanyenergeticflows.Asyouopentheclienttotheseflows,hewillhaveaccesstoaninfiniteamountofenergy;justasifyouhadusedayangtechnique.Fromtheyinperspective,theenergyismadeavailablebyyouropeningyourselfmoredeeplyratherthansendinginmoreenergy(asyouwouldinayangformat).

Thereasonthereisnoflowintheirbodyisthatthesystemhasbeenclosedofffortoolong.Ifweaddenergy(themoreyangapproach),thisbeginstoopenthesystem.Ifweopenthesystemandconnectittoflow,thisaccomplishesthesamething.Itjusttakesalittlemore“opening”onthepractitioner’sparttoachieveit.Fromhereyoucanmoveontoworkonspecificissuesorareas.Weliketostartwiththesimplestapproachversussimplybeing“CorePurists.”

Theyinworkisparticularlygoodforrebuildingdamagedtissueandforedema,aswellasfluidinthelungs,oranythingofthatnature.Itisalsoespeciallygoodforreleasingtensioninanareaofacutepain,and

alsoespeciallygoodforreleasingtensioninanareaofacutepain,andforaligningindividualvertebrae.Itisnotsoimportantwhichtechniqueyouchoose,asitisyourcomfortandeasewithwhichyoucanrelatetothetechniqueused.Playandletyourselfexperiment;thisisveryimportant.

Theyangworkisparticularlygoodforreleasingold,chronicpain.Itisalsoobviouslyverygoodforlotsofotherconditionsaswell.Itismoreimportanttousethetechniquethatspeakstoyou.WelikethemeditativestatethattheCoreworkrequires,sowestartthere,andifpossible,stayinthisstatethroughoutthesession.YouwillfindbeinginaquietspacewhiledoingthemoreyangworkwillactuallycreateamoreallowingstateforthebasicandSuperchargingstylesofworkingaswell.

Itisalsoveryusefultousebothstylesforreleasingoldchronicpain,asitcreatesapumpingactioncausedbyalternatingbetweenyinandyang.YoumaystartwiththeCoreworkandifafter10minutesthereisnochange,relaxandswitchtoamoreyangapproachtoseeifthisgivesyoubetterresults.Thesetechniquesarealltools,andsometimesonetoolismoresuitedtooneindividualthananother.Again,asenseofdiscoveryandplayisparticularlyusefulasyouuseanymethodology.

WehavealsonotedthatmovingoraligningteethisofteneasierwiththeCoreworkthantheBasicorSuperchargingQuantum-Touch.Thereisanamorphoussenseofthings“sliding”andafeelofflowthatlendsitselftoaligningteeth.Thiscantakesometime.Asalways,eachpersonisuniqueandtheamountofchangeeachpersonexperiencesisdependentontheindividual.

Thetechniqueyouchoosetostartwithcansimplybewhichevertechniqueappealstoyoumore.Wehavefoundboththeyinandyangtechniquestostandontheirownand,asnotedabove,certainconditionsseemtorespondmorequicklytooneovertheother.Thisisabitoftrialanderror.Ingeneral,tryonetechniqueandseeifyouaregettingaresult.Ifnot,gototheother.WehavefoundthatyoucanswitchbackandforthinnumerabletimesbetweentheCoreandtheBasicand/orSuperchargingtechniquesduringasinglesession.Relax,play,andseehowthingsunfold.

howthingsunfold.

Keeppracticingandplaying,youwillbeamazedatwhatyoudiscover.WetendtodomostlyCoreworkwhenweworkwithclients.Betweenthemeditativeaspectoftheworkandtheimagerysupplied,itmakesforaveryinterestingexperienceasyougiveasession.Youwillfindthatyou,too,willfindacomfortablebalanceasyouwork.

AdditionalThoughtsandaPhilosophicalApproachtoThisWork

Thefollowingisonepossiblewaytointeractwithyourclient:

1.Thinkoftheclientasifheorshewereapartofyourenergyfield.Thisisanopportunityforyoutounderstandtheinterrelatednessofusall,asweareallthesamebeingorthesameperson.Inthisparticularcase,thepersonyouworkonisapartofyourself.

2.Next,youwanttorideflowswithintheclientandaffecthimasifhewereapartofyourself.

Tip:Thinkoftheotherpersonasanebulousfieldthatcanbeinteractedwiththatwillentraintothenebulousfieldthatisyou.Weareallenergy;consciousnessiswhatorganizesus.Asweletgooftheviewofstructure,thenbodiessimplybecomeenergeticfields.

3.Chooseanareayouwanttoworkonoraffect,andthenopenyourself.Theclient’ssystemwillchangebecauseheis,ineffect,“you”inthismoment.

a.Wethinkofourselvesasindividualbeingsbecauseconsciousnesswantstobeaseparateentity(anditshould).Eventhoughitislinkedtoanabundant,totalbeing/consciousness,itcravesindividualityandwantstoberecognizedashaving“worth.”

4.Whenopeningaperson’ssystembyopeningyourown,hemaychallengethechangebyrejectingthehealingifitpressestoohardonhisdefinitionofself.Inthiscaseyou,ashealer,needtohelphimfindhisconnectiontohowthischangeoropeningcanmakesense

tohimasanindividual.Thismaybedoneverbally,orsimplyonanenergeticlevel;itdependsonbothyouandtheclient.Seewhatseemsappropriate,andofcoursewhatworks!

Themoredeeplyyouconnectwithandtheninteractwithaclient,themoredeeplyhewillopen.Theclient’sinteractionandsubsequentjoiningwiththisflowisverymuchlikeadance.Asyouopenmoredeeply,youwillbegintosensetheinterrelatednessofeverything.Asyoujointheflows,youwillfindaconnectiontosomethingmuchlargerthaneachindividual;almostasenseoftheuniverseasflow.

Theamountofchangetheclientiswillingorabletoexperienceislinkedtohowheviewshimself,andthebalanceandtheflowswithinthelargerschemeofthings.

Hereisoneexample:

Sallywasstruckinthesacrumbyapieceofheavymachinery,probablyfracturinghertailbone.Shehasspentoverayear,partofthattimebedridden,strugglingtorecover.Shestillhasalotofpainandmusclerigidity,difficultysitting,andwalkscrookedly.Herbodyhashadalotoftimetoadapttooperatinginanout-of-balancestate.Shecomesinonceaweekforasession.Thefirstthingwedoischeckwhetherherocciputandhipsarelevelandifthereisanytwist.OftenwhendoingWombplusTractor-Beamingandattemptingtoofferherpelvisthechancetocomebackintobalance,Igetthesensethatitislostandhasnoideawhatbalancemeans.Whenthathappens,Iexpandmyawarenessfromjustthepelvistotheflowsthroughherbody.Byopeningmyselfandexemplifyingthoseflows,Iremindherbodyofitsstateofbeingasawholeandnotjustaninjury.Ifindthatitcanthenbegintofindbalance.Afteracoupleofweeksofthis,thechangesbegintoholdmoreandthereislesstocorrectthenexttime.

Weareallstrivingandopeningwithinourexistingcomfortzone.Manyillnessesreflect,atsomelevel,thecomfortzonethatpeoplehaveevolved.Theactofchangingthisviewsometimestakesawhile.Eachindividualacceptschangeathisorherownrate.Thatiswhysomepeoplehealquicklyandothersmoreslowly.Whenwedohealingwork

orlookforchangeinotherpeople,weoftenrequirethatthey(themselves,theirbodies)fitintoourviewpoint,ratherthanlettingtheirbodieschoosehowtounfoldthemselves.Itismuchmoreallowingtoletaclient’sbodychangeathisownrateandsimplypresentastatehecanentraintoasyoudothework.Thiscreateschangesthataremorelikelytohold.Itisalsoanactofbecomingforusashealers.Whatajourney!

Chapter8Qigong

StillnesswithinMotion,MotionwithinStillness,OhWorldwithoutEnd!

Q IGONGISAVERYBROADandcomplexsubjectanditisworthalleffortstowardunderstandingandpracticingit.However,itisbynomeansa

requirementintheCoreTransformationwork.ManyusetheCoretechniqueswithoutit.ThemainreasontoconsiderpracticingQigongistohelpyoubecomemoresensitivetosubtleenergies.ThegentlemovementsassociatedwithmostQigongformshelpwithyourphysicalflexibilityandofferquietandbalanceinyourlife,soitgoeshandinhandwiththeCorework.Also,ifyoudonotpracticeanyformofmeditationbutwantto,theQigongwewillintroduceisaverygoodchoice.

MostoftheQigongformsavailablearemovingforms.Aformisaseriesofmovementsshowntohavebeneficialeffectsonaperson’shealthaswellashisorherinnerbeing.WewillteachyoutheStandingonStakeQigongform.IfyouarefamiliarwithQigong,itisoneofthe“treehugging”postures.ItisaverypowerfulformthatallowsyoutorapidlybeginfeelingQi.Qimaybetranslatedas“vitalenergy,”whileGongmeans“tocultivateortoexercise.”SoQigongliterallymeans,“thecultivationofvitalenergy.”

Qigongformstypicallyhavemanymovementsorsteps.Thisparticularformhasmanyvariations.Thebest-knownversionshavethreedifferentpostures;thesearedescribedbelow.IntheCoreclass,wetryonlyoneofthepositions,buttheforminallitsvariationsisdescribedhere.

StandingonStakeQigongisverypowerful,butitisalsooneoftheleastactiveforms.AlthoughmostQigongformshavemanymovements,thistypeisstationary.Youstandinaspecificpositionandholdor“float”withinit.Almostallofthemovementsareinternal,onanenergeticlevel.

OneofthereasonstheformissopowerfulisbecauseitrequiresyoutorelaxwithintheQi.Qiisanomnipresentexampleofthelifeforce.This“force”canbecultivated,orgatheredfromyourenvironmentaswellastheuniverse.What’ssurprisingisthatthesepositionsrequirenopreviousexperienceoryearsofstudy,thoughtheydotakesomeperseverance.RealizethatifyouliketheideaofQigong,butdon’tparticularlylikethisform,therearestillover89,999otherformsyoucanexplore.Manyoftheotherstylesincorporatethispositionwithin

particularlylikethisform,therearestillover89,999otherformsyoucanexplore.Manyoftheotherstylesincorporatethispositionwithintheirform,butonlyholditforafewminutesatatime.

ABriefHistoryofQigong

Qigongisfundamentallyagroupofmeditativemovements.Itisconsideredtobebetween3000and5000yearsold.Accordingtofolklore,Qigongwasfoundedmanyyearsago,whenthepeopleofalittlevillagestartedgettingillduringaverywetspring.Theynoticedthattheanimalsaroundthemremainedsurprisinglyhealthy,inspiteofthisenvironment.Theybegantoexaminehowtheanimalsate,drank,andmoved.Thisledtothecreationof20basicstylesofQigong,allemulatinganimalmovementsorthestancesoftrees.Eventuallythisdevelopedintoabout200well-establishedforms.Currentlytherearesome90,000+forms.InordertobeclassifiedasaQigongMaster,youmustdooneofthreethings:eitheranexistingmasterofaparticularstylebequeathsyouaform;youaddsomethingoriginaltoanexistingstyle;oryoucreateacompletelynew,uniqueform.Sinceeveryonewantstobeamaster,wenowhave90,000+Qigongstylesandthenumberscontinuegrowing.Formsgoinandoutofpopularitymuchlikefashion,butmosthavesimilargoals:longevity,health,peace,andbeauty.Therearealsostylesthatdeveloppowerandprowess,andtheseareusuallylinkedtoorpracticedincombinationwiththemartialarts.StandingonStakeQigongismostassociatedwithhealthandbalance.

TherearethreebasicareasofthebodywhereQicanbeaccumulatedandstored:LowerTanTien,MiddleTanTien,andUpperTanTien.LowerTanTienisdescribedasanareathreefingersbelowthenavelandapproximatelyhalfwayinsideyourbody.MiddleTanTienisinthecenterofthechestatthelevelofthenipples,andUpperTanTienislocatedinthecenterofthebrow.TheselocationsaredynamicandaresmallinsizewhenyoufirstbeginQigong,butasyoupractice,theyenlargeandbecomeincreasinglyactive.AsyourbodyaccumulatesQiorenergy,yourbodybecomeshealthier.

Anotherinterestingsideeffectofregularpracticeisgreaterintelligence.Forexample,aQigongstudentofourshadbeentryingto

understandthewritingsandphilosophyofKantandKierkegaardformanyyears(thestudentwasinhis60’s).Hereadandrereadtheworks,buttheyjustdidn’tmakesensetohim.AfteraboutsixmonthsofpracticingQigongregularly,hefoundthatthetexthehadpreviouslyfoundincomprehensiblenowmadesense.WhatperhapsisevenmoreinterestingisafterpracticingQigongforaboutayear,hestopped,andaboutsixmonthslater,theunderstandinghehadgainedwaslost.I,too,havefoundmyabilitytounderstandcomplexconceptsincreaseanddeepenasIpracticethedifferentQigongforms.Italsoappearsthatitdoesn’tmatterwhichstyleIpractice,theyallhavesimilarpositiveeffects.

BenefitsandSideEffectsofPracticingQigong

Qigongisahealingmodalitybyitself.Ittendstohelpaddressinjuries/healthissuesfromthemostrecentinjurytotheoldest,andfromtheinside,out.Itmakesyoumoreawareofsubtleinnerprocessesandcanbeginbringingbalanceandharmonyinyourlifethatmightotherwisebedifficulttoachieve.PracticingQigonghasalsobeenshowntoincreasetheredbloodcellcountandoxygenationoftheblood.

Sometimeshealingcrises(oftenassociatedwiththehealingprocess)occur.AfterpracticingQigongforapproximately100days,anoldinjurymayreturnwithfullsymptomsoutoftheblue.Thisusuallypasseswithin7-10days,andthenthesymptomsleaveasrapidlyastheyarrive.Thishappenstosomepeopleandalthoughitisnotcommon,itiscompletelynormal.Oncethehealingcrisispasses,mostpeoplearecompletelyhealedoftheoriginalinjury(barringanotheraccident).Occasionallyayearorsolater,theremaybeareturnofsymptomsonelasttime.Thesesymptomsareoftenmildandshort-lived.

Ontheaverage,ittakes24hoursforQitomakeacircuitthroughyourbody.Eachdaythatyoupractice,youbuildmoreQi.Asthisreservoirofenergygrows,itgathersinspecificlocations,oneofwhichisLowerTanTien.Astheenergybuildshere,itbeginstograduallyopenapathwaythroughthecenterofyourbody.ThisiscalledtheCentralChannel.As

LowerTanTienfills,itopensthechanneltoMiddleTanTien.Asthisareafills,theenergyisliftedtoUpperTanTien.EachTanTienhascertainattributesassociatedwithit.LowerTanTienisforhealthandstamina,MiddleTanTienisa“holderoftheway”(namelyaninterimstage,addingnoparticularbenefitotherthanholdingthespacefortheenergytoeventuallymovetoUpperTanTien)andUpperTanTienisforintelligence,spirituality,andpsychicabilities.

WhoshouldandwhoshouldnotpracticeQigong?Whenisthebesttime?

SomepeopleshouldnotpracticeQigong.PeoplewithseverementaldisordersshouldnotpracticeQigongatallunlessitisaformthatisdesignedtoaddressmentalhealth.Thisformisnotoneofthose.Qigongtendstoenhanceyourmentalstate.Bitbybititwillbalanceasystem,butintheprocessofdoingthis,itcancausesomeonetohavepsychicexperiencesaswellascausingapersontobeveryhappyorsadforashortperiodoftime.Thiscouldcausesomeonewhohasdifficultymaintainingabalancedstatetobecomemoreunbalanced.

Ifyouhaveexcessivebleedingofanysort,itisbettertowaituntilthebleedinghasstoppedastheexercisesincreasetheflowofblood.Thesamethinggoesduringawoman’smenstrualcycle.Itisbestnottodoa“moving”practiceatthistime,asittendstoprolongthemenstrualcycle.Instead,doasittingmeditationuntilthecycleisover.Ifyouarepregnant,youshouldnotdoQigong,againbecauseitmovesblood.Itmaycauseamiscarriageandwhilethisisnotnecessarilygoingtohappen,anychancethatitmightshouldbeavoided.Donotpracticejustbeforegoingtobedasthepracticecangiveyoualotofenergyanditmaybedifficulttosleep.

It’sbesttostriveforharmonyandbalanceinallthings.Forthisreason,whenyouareextremelyhappyorextremelysad,waituntilyouremotionsaremorebalancedbeforeyoupractice.

Morningisconsideredthebesttimetopractice,beforetheworldaroundyoubecomesespeciallyactive.ItissaidthattheQiisquieterand

aroundyoubecomesespeciallyactive.ItissaidthattheQiisquieterandmoreaccessibleatthistime.Thatsaid,youshouldtakeanyopportunitytopracticeinsteadofputtingitoffuntilthe“ideal”time.Anypracticeisbetterthannopractice.IdeallyyoushouldpracticeQigongeveryday,butatleastfourdaysaweekisneededtogainconsistentbenefits.

Inaddition,practicingyourQigongfacingcertaindirectionswillbenefitcertainorgansorconditions:

ThePractice:StandingonStakeQigong

Classically,thisformhasthreedifferentpositions.Allthreehavethesamestanceorposture:onlythehandandarmpositionchanges.Thebreathisnaturalandrelaxed.ThemindislightlyfocusedonLowerTanTien.Youwillstartwithonlyoneposition.

1.Standwithyourfeetaswideasoralittlewiderthanyourshoulders.

a.Toespointstraightahead.

b.Eyeslookforwardatnothinginparticular(theeyescanbeopenorclosed).

c.Tuckthechinslightly(thisalignsthetopoftheheadortheBaiHuipointtotheheavens).

d.Smileslightly(thistendstorelaxtheface).

e.Tipofthetongueontheupperpalatejustbehindthefrontteeth,withthebaseor“root”ofthetonguerelaxed.

2.Bendthekneesslightly(tillthekneecapjusthidesthetoes,butnomorethanthat;alittlelessisbetterthantoomuch),and“sit”lightlybackasifyouweresittingagainsttheedgeofahighstool.

Youcanimaginethatyouhavethreelegs,twoofwhichareyouractuallegsandthethird“leg”extendsstraightdownfromyourtailbone.

3.Onceinthisposition,bringthearmsupandgentlyforward.

a.Raisetheminfrontofyou,parallelwiththegroundatchestheight,withelbowsandwristsgentlyrelaxed.PalmsarefacingslightlytowardtheEarthandthefingersaregentlyapart.

4.Holdthisfinalpositionthroughouttheentiretime.

Standwithfeetshoulderwidthapart,kneesslightlybent,sittingbacklightlyasifagainstahighstool.

Position1:Raisearmstochestheight,palmsfacingtheearth.

Whenyoufirststartpracticingtheexercise,beginwithaboutfiveminutesandgradually(addingseveralminutesmoreperweek)buildupto20-30minutes.

5.Whenyouaredonewiththeform,bringyourhandsdowntoyoursidesandstraightenyourlegs.

a.Thenbringyourhandstogetherandrubthemtilltheyfeelwarm.

b.Gentlyrubyourfaceupanddown12times.(ThisnumberisuniquetoStandingonStakeQigong;traditionallyyourubthefaceonlythreetimesinotherforms.)

c.Putyourpalmsoveryoureyesforalittlebit,thenrubyourhandsthroughyourhairtothebackofyourneck.ThisputstheexcessQithathasaccumulatedinyourhandsintoyourface.You

maynoticewhenyourubyourhandstogetherthatthehandsfeelslippery,yetslightlytacky.YouarefeelingtheQithathasaccumulatedinyourhands.

6.Atthistime,itisappropriatetogoforashortwalk.Nothingtoostrenuous;youjustwanttointegratetheexperience.

Afterpracticingthispositionforaboutthreemonths,changeovertothesecondposition.PositionTwoisthesameasPositionOneexceptfortheplacementof

thearmsandhands.

•Raiseyourarmsforwardsothatthehandsareatoralittlebelownavelheightandaboutafootawayfromthebody.Thewristsshouldbeattheheightofthenavel,whichplacesthepalmatthelevelofLowerTanTien.Ifthehandsaretoohigh,itmaycausenausea.Ifthehandsaretoolow,itcanbuildanuncontrolledlevelofsexualdrive(likebeing12again!).

•Youshouldfeelthatyouhaveatennis-ball-sizedopenspaceunderthearmpits.

•Thearmsareroundedandthepositionissupportedfromtheshoulder.Itisasifyouarerestingyourarmsonalargebeachball.

•Yourwristsshouldbeattheheightofyournavel,withthehandsrelaxedandthefingertipsgentlypointingtowardeachother.

•Again,allowyourselftopracticethispositionbyitselfuntilyou’vebuiltupto20-30minutesforseveralmonths,thenchangeovertothethirdposition.

InPositionThree,thearmscomeuptochestheight.ThelegpositionisthesameasinPositionOne:

•Thepalmsarefacingyourchestwiththefingerslightlyapartandaboutonefootawayfromyourchest.Thisissimilartopositiontwo,butatchestheight.

•Buildupto20-30minutesofpracticeinthisposition.

Position2:Wristsareatnavelheight,palmsfacingnavel,armsasifrestingonabeachball.

Position3:Raisearmstochestheight,palmsfacingthebody.

UsingAllThreeQigongPositions

•Afterthreemonthsofpractice,integratethethreedifferentstancesbyspending10minutesineachposition,creatingapracticetimeofabout30minutes.

•Eachtimeyoupractice,endthesamewayasyouendedthefirstpose.

SpontaneousMovement

Asyoupracticeovertime,itisnotunusualtoswaylightlyasyouholdthisposition(anyoneofthethreepositions).ThisistheQimovingyou;itmayleadtoevenmoreinvolvedactionssuchas“patting”orrubbingareasoftension,orevenunusualjerkingmovements.Donottrytocreateorforcethismovement,itwillstartofitsownaccord.Ifitdoesn’t

createorforcethismovement,itwillstartofitsownaccord.Ifitdoesn’tstartonitsown,don’tworryaboutit;simplymaintainyourdailypractice.Itisnotrequired,butmayoccurnaturally.Ifthespontaneousmovementsfeeltooextreme,simplyasktheQitoquietdownandyouwillfindthatthemovementswillslow,followingyourintent.

SpontaneousMovementisconsideredasomewhatadvancedformofQigonganditoftentakesabout100daysofpracticebeforethishappens.AstheQiaccumulatesandbuilds,iteventuallybecomesdynamic.Withinstillness,thereismotion,andnowtheQicanleadyou.Whenyoufeelitistimetostopthepractice,thinkofquietingandcenteringtheQiintoLowerTanTien.EnergyfollowsthoughtinQigong,too.Whentheprocessiscomplete,endorfinishyourpracticebyrubbingthehandstogetherandthenwashingthefacewiththeQi.Alightwalkisalsorecommended.

Canyoupracticetoomuch?Generallymorethan12hoursperdayisconsideredexcessiveandyoumayfindthatyouhavelittleusefornormalconversationoreventheeverydayexperiencesofthisourworld.Thatsaid,itisquitearideifyouareinasituationthatallowsforthistypeofdedication.

Becausethisisacomparativelystationaryform,ittendstoproduceadeepinternalquietandyetafeelingofstrengthwithin.Italsotakessomegettingusedto.OneofthethingsIlikebestaboutthisformistheobviouslysensateable,rapidaccumulationofQi.ExamplesofexperiencingQiare:feelingasifyourhandsaresupportedonacushionorballofenergy,feelingwarmthandmovementinLowerTanTien,oranoverallsenseofflowthroughyourbody.Whentheformisdone,andyourubyourhandstogetherbeforegentlywashingyourfacewiththeenergy,thereisasortof“slickeryness”orslick,slightlytackysensation.ThisisQionthesurfaceofyourhands.

AverygoodwaytohelpharmonizeyourbodyistoexchangeQiwithatree.Thevarietyofthetreeisnotimportant,butitissaidthatevergreensarethebesttreestouseforthisexercise.Don’tbeoverlyconcernedaboutthis,almostanytreewilldo(outside,plantedintheground;notinapot,becausethetreewilluseyour“dirty”Qiasfertilizer.Ifthereistoomuch“fertilizer”inapottedplantithasnoway

fertilizer.Ifthereistoomuch“fertilizer”inapottedplantithasnowaytogetridoftheexcessandwillactuallyharmtheplant,hencetherule.).Theonlytreethatissaidtobeundesirableisthewalnuttree.Itisthoughtthatbecausethenutsareshapedlikeabrain,itmaydepletebrainQi.ThisexerciseusesjustoneoftheposturesfromthesequenceofthethreedifferentposturesoftheStandingonStakeQigong.

1.StandinPositionTwo(armsatapproximatelynavelheight).

2.Placeyourselfinfrontoforverynearatree.

3.AssumePositionTwoandhavetheintentionofanexchangebetweenyourhands,yourlowerabdomen,andthetree.Holdthispositionforaslongasyoudesire,butfiveminuteswouldbeaminimum.

4.Whendone,thankthetreeandgoaboutyourday.

Thisexperienceisveryharmonizingtotheliverandhelpsyoutodealwithangersthatmaysurfaceasyou“open”yourbody’schannels.

Whenpracticingyourqigong,relaxandsettleintothefeelingoftheQi.Thinkofthisasanexperimenteachtimeyoupractice.Beopentotheexperienceandapproachitwithoutpreconception.Inthisway,youcanfinddepthsandexperiencepossibilitiesthatwillastoundyou.

Chapter9WorkingonWaterandFood

Entrainmentandopening—gatewaystotheuniverse.

W HENYOUUSETHECoreTransformationtechniquesonfoodorwater,thechangesareveryinteresting.TheCoreworkseemstoreturn

whateveryoufocusontomoreofitsoriginalessence,bringingoutthesubtletiesofbothflavorand(tosomedegree)texture.

Whenworkingwithwater,wehavefoundthatitonlytakesacoupleofCorebreathstoaffectasignificantchange.Infact,youcanevenencouragesubtleyetpleasantflavorchanges.Whenthereistoomuchchlorineinwater,youcanreducethechlorinetasteandbringoutafresherflavor.

Youcanmakeacheaperwinetastelikeahigherqualitywinebyenhancingorproducingdifferentsubtletiesofflavordependinguponyourintent.Forexample,ifyouwantamore“chocolate”or“tobacco-like”flavor,youcanemphasizeoneorbothofthemwhentreatingthewine.Youcanalsobringoutamore“fruity”slanttothewine.Wehaven’tbeenabletoaddaflavororqualitythatisnotalreadyanattributeofthewine,butyoucanhighlightwhatcharacteristicsarepresentorlatentwithinit.

Weoncechangedacabernetsauvignontomoreofamuscatel,andthenchangedittoamuchsmootherwine.Withadrywhitewinethattastedlikethebottlehadbeenopenedforawhile,wechangeditstastefromamediocreflavortoonethatwasmorefreshand“crisp.”

Inordertoaffectwineorfood,useWombplusTractor-BeamTechnique(thispage):

•Wombthefoodordrink

•Tractor-Beamallthemoleculesinsidethewomb,anddrawthemtotheoutsideedgesofthewomb

•ContinuetoTractor-Beamuntilthecenterfeelshollow,likethereisnothingmoretodrawouttotheedges

•Nowthinkofconnectingittoits“essence,”thestatebeforeitwasprocessedorotherwisebottled.Forinstance,youmightthinkoftheessenceofwaterashavingamore“artesian,”orclear-mountain-

stream-likeflavor

Youmaychoosetostophere;however,ifyoudesiretoaddsomethingtotheflavor,youcanconnectittoitsmineralheritagesoittasteslikemineralwater.Eachintentionimpartsadifferentflavortothewaterforpersonalpreference.Ifyouaddedanactualpieceoflemontothewater,youcanemphasizethelemonflavorandnotonlywilltherebeagreaterflavoroflemonbutthebouquet(likethe“bouquet”ofawine,itssenseofodor)willalsohaveastrongerlemon-likepresence.

Thesamemethodworksforfood.Youcancertainlyimprovetheflavorandalivenessofthefood.Whiteflourandblandcheesepastacanbeimproved,butwewouldn’tcallitlovely.Weconstantlyusethisonourmealswhenwetravelandittakesjustabreathortwotoaffectyourmeal.

Iwasbuyingmylunchduringalayoveratalargeairport.IwenttothefoodcourtandboughtaplateofChinese“fastfood”—ricewithchicken,broccoli,andasauce.IdecidedtoWombmylunchandconnectittoitsessenceofperfection.AsITractor-Beamedthemolecules,Ithoughtofeachitemontheplate,andwhattheconditionswouldhavebeenlikeinanultimatelyperfectworld.Thericegrewinlovelyricepaddiesunderperfectconditions.Thechickenlivedinaperfect,naturalworldofhappiness.Thebroccoligrewinrichsoilwithpureairandsunshine.ThenIstartedeating.AsItookabiteofeachthing,Iwasamazedattheflavors—thenuttinessoftherice,therichnessofthechicken,andthefreshnessofthebroccoli.Itwasthebest“fastfood”Ihadevereaten!

Asyouexperimentwiththefoodanddrinks,becreative—whoknowswhatyou’lldiscover!Havefunandplay.

Chapter10HealingStories

Contemplation.Opening,flowing,andbecoming,eachmomentisitsownexpressionofNow.

HealingStories

Note:Allofthefollowingstorieswerefromlong-distancesessions

UnblockingtheBileDuct

Ihadtheopportunitytoworkwitha75-year-oldmanwhohadanumberofcancersinhisbody:cancersoftheliver,thestomach,thelungs,andthespine.Thiswashissecondboutwiththedisease.

Hewasreceivingchemotherapyandradiation,andthishadhadsomepositiveeffectforhim.Iwascalledtospecificallyaddressthecancermassesintheliverthatwereblockingtheflowofbilethroughthebileduct.Hehadbeenunabletogohomebetweenhiscancertreatmentsessionsbecausethisblockagewasdangerous.IsaidthatImaybeabletohelp,andthatwecouldatleastseewhatwouldhappen.Hehadbeeninthehospitalforabouttwoweeksbecauseofthiscondition.

Irodetheflowtoseewhathissystemfeltlike.Otherthantheobvioussensethattherewereanumberofplaceswherehisflowwasrestrictedorblocked,Inotedthathiswholesystemhadabackgroundvibrationthatwasalmostlikeanirritating,off-keybuzz.Ihavefoundthischaracteristicpresentinmanypeoplewhohavecancer.

ThateveningIworkedfromhisphoto,wombingtheliverandmakingspacetoseeifthemasseswouldreduce.IthenusedthePoking-with-a-StickTechnique,andalternatedbetweenwombingtheliverand“poking”theinterestingthingsforaboutone-and-a-halfhours.Atthispoint,therewerenomoreinterestingthingssoIendedthesession.

Thenextday,Ireceivedanemailsayingthatthebileductwasnolongerblockedandthemancouldnowgohomebetweenchemotherapysessions.

TheShatteredShoulder

Ireceivedacallfromamanwhowasabout32yearsold.Ashereachedouthisleftarmtoleanagainstadesk,hemisjudgedthedistanceandfelltothefloor,landingonhisextendedarm.Whenhehittheground,hebrokethehumerus(upperarmbone),bothshatteringandflatteningthehumeralhead.Thisaccidenthappenedabout24hourspriortohiscallingme.Theywereunabletooperateontheshoulder/armasthepieceswerescatteredallthroughthesurroundingtissue.Astimepassed,theboneswereexpectedtomigratetowardseachotherandhewassupposedtocheckindailywiththedoctortoseehowthingshadprogressedandeventuallyhecouldhavethesurgerydone.Hewasinalotofpainandhehadbeentoldthatitcouldtakemanydaysforthelargerpiecestomigratetowardeachother.

Istartedourphonesessionbysteam-releasingthemusclegroupssurroundingtheshoulderandarm.Next,Iwombedtheshoulder,andusedthePoking-with-a-StickTechniquetoseeifIcouldgetasenseofthefragmentsmoving.IthenalternatedbetweenSteam-Release,Wombing,andthePoking-with-a-StickTechnique.Iworkedforaboutanhour,untiltherewerenomoreinterestingthingsleftinthewomb.Hereportedthatthearm/shoulderareafeltmuchbetterandmostofthepainwasgone.

Ireceivedanemailfromhissisterthenextday.Hehadgoneinthemorningafterthesessiontohavehisshoulderchecked,andallofthepieceswereinperfectalignment.Theytookhimimmediatelyintosurgerytopinthingstogether.Thedoctorwasamazedandverypleasedthatthingshadprogressedsorapidly.

WorkingwithaPregnantWomaninLabor

Amidwifecalledmetoassistinahomebirth.Thepregnantwomanhadbeeninlaborfor48hoursbutpartofhercervixwasrefusingtodilate.Shewasstillhavingsomecontractionsbuttheywerenotproductive.Theyhadtriedalltheremediestheyknewwithnoresultsandifitdidn’tchange,shewouldhavetogotothehospitalandhaveaC-section.

change,shewouldhavetogotothehospitalandhaveaC-section.

Usingmyintent,Ifocusedonhercervix.IusedtheSteam-ReleaseTechniquetoreleasetensionthere,“rodetheflows,”anddidSteam-Releaseonherabdomentohelpherbodyopentooptimum“labor.”SometimesIactuallyhadmyhandsonherbelly,butduringcontractionsIworkedfromadistancesothatshe(andherhusband,whophysicallysupportedherduringthepushingstage)didn’tfeelphysicallyconstrainedbywhatIwasdoing.

Withinabout15minutes,thingsseemedtobeprogressing.Themidwifecheckedheragainandthecervixwasapproachingfulldilation.Icontinuedtoworkwithherandhercontractionsbecameveryproductive.Severalhourslater,shehadahealthybabyboy.

TheBrokenWrist:ACaseUsingtheYinandYangTechniques

Peoplealwaysaskwhetheryoucanuseyinandyangtogetherorinterchangeably.Theanswerisdefinitelyyes;hereisanexample:

TwoenergyworkersandIofferedtoworkonamanwhohadbeendroppedwhilebeingcarriedoverheadbyseveralfriends.Whenhefell,hebrokehiswristbadly.Hewasaprofessionalbaseballplayerandapitcher,andthewristhebrokewasonhispitchingarm.Hisx-raysindicatedthathiscareerwasover.Thethreeofusworkedonhimknowingonlyhisname.Iusedtheyinwork—wombingandmakingspaceforabout40minutesandtheothertwopractitionersworkedforaboutanhour:oneusedtheBasicQuantum-TouchTechniquesandSuperchargingandtheotheralternatedbetweenCoreTransformationandBasicQuantum-Touch.Whenwefinished,thebaseballplayersaidhiswristfeltbetter.

Thenextdayhewentinforfurtherx-raysandthedoctorstoldhimthathiswristlookedlikeitonlyhadaminorbreak.Theycouldpinitandhewouldbeabletopitchagainlaterintheseason.Obviously,hewasverypleased!

TheMailCarrier’sLowerBackPain:ASelf-TreatmentCase

InoneofourCoreclasses,therewasamanwhohadbeenamailcarrierfor14years.Hehand-delivered,usingbothashoulderbagandacartforhisroute.Afterallthoseyears,hecouldnolongerdeliverthemailbecausehehaddevelopedchronicbackpain.Hevisitedthechiropractorregularlyandoftenneededanemergencysessiontoputhisbackinwhenevertheproblemflaredup.

Inclass,henoticedimmediatepainreductionafterdoingtheinitialexercises.AfterlearningtheCorehealingtechniqueshehadevenmoreremarkableresults.Severalweekslater,heemailedusandsaidhewasnotonlyabletocorrecthisownbackwheneveritbecameproblematic,buthehadsavedenoughmoneyonthechiropractictreatmentstopayfortheCoreclassmanytimesover.Forthefirsttimeinsevenyears,hehadtheabilitytotreathimselfandwasnowabletobegintoliveamorenormallife.

TheClientWhoSlippedandFellDowntheStairs

Ireceivedacallfromawomanwhohadfallenanhourortwoearlierwhileleavingthelibraryduringanicestorm.Shehadslippedontheicystepsandfallenonherrearendandbouncedtherestofthewaydown.Shecomplainedofpaininthetailbone,lowerback,andchest,aswellasbreathingdifficulties.Afterridingtheenergyflowsinherbody,mysensewasthatthetailbonewasbruised,somelowerlumbardiscswereirritated,andthesacrum,lumbarvertebrae,andsomeribswereoutoflineaswell.

Iworkedonherwhileshewasonthephoneforabout45minutes.Istartedbysteam-releasingthemusclesoneithersideofthespine.IthenhelpedthehipsandocciputfindalignmentusingWombplusTractor-Beam.Next,IwombedthesacrumanddidPokingwithaStickforall5lumbervertebrae(L5toL1,oneatatime).Irepeatedthisprocessontheribcage,aligningtheribsoneatatime.IthenwentbackanddidLeveringOpenaJointonthesacroiliacjoints,betweenL5andthesacrum,aswellasL1andT12.

sacrum,aswellasL1andT12.

ShehadalreadytakentheCoreTransformationWorkshopsoIsuggestedthatshecontinuethework,wombingthediscandsteam-releasingthemusclesalongthespine.

Ikeptworkinguntilthepainwasmanageableandshecoulddealwiththingsonherown.Sheemailedmebackthateveningandsaidshestillfeltbetter.Thenextday,shecontinuedimprovingandwithinfourdaysshefeltthatshehadrecovered,allfromtheonesession.Sheattributedtherapidhealingtooursessiontogether.

Note:Whenyouwork,allowyourselftheopportunitytoridetheflows,seewhatyousense,andthendothework.Youcanworksymptomatically(followingthepain)orfromwhatyounoticeinasystem,oracombinationofthetwo.Justofferthework.Areweuniversallyeffective?No,sometimesthereislittleornochange,butamajorityofthetimethebodyimprovesagreatdeal.Giveyourselftheopportunitytoplayandofferwiththiswork.Youwillbepleasantlysurprisedathoweasyitisandyetsofastandeffective!

AligningTeeth

Afterclass,astudentaskedifitwaspossibletomoveorrealignteeth.Iansweredyesandaskedifshewantedtoexperiencewhatitfeltlike,towhichsheagreed.Shesaidthatherwisdomteethhadpushedallherteethforward,particularlyintheupperjaw,andalthoughtheywerenowremoved,shewantedtherestofherteethtogobacktotheiroriginalposition.

Usingbothhands,Itouchedtheareaoneachsideofherface:onefingeroneachhandnearthetwofrontteeth,andanotherfingerofeachhandnearthebackteethoneachside.IbegantheCorebreathandwombedtheupperjaw.Next,Itractor-beamedalltheteethintheupperjawuntiltheteethbeganfeelingfluidorloose.Atthispoint,I“slid”themalonginhermouth(ofcourse,thisisallmetaphorical).

Thefirstattempttoalignherteethhadlittlechange.Ithenaskedheriftherehadbeenalotofpainintheareawheretheteethhadbeenpulledandshesaidithadbeenquitebad.Iaskedherifitwaswouldbeokayiftheremainingteethslidbackintotheiroriginalplacementpainlessly(wheretheyhadbeenbeforethewisdomteethcamein).Sheconsented.

Irepeatedtheprocess(asdescribedinthesecondparagraph)andthistime,theteethfeltasiftheyweresliding.Youcouldseethemstartmovingbackintotheirproperposition.Sheexclaimedinsurprisethatherupperjawandteethfeltveryodd.Shewasnotonlysurprisedbutalsoquitepleasedwiththechanges.

PractitionerNote:Eachhealingsessionyoudoisuniqueand,ofcourse,theclientisthehealer.Asyoumaynoticeinthiscase,emotions,andinparticular,rememberedpain,canhaveamarkedaffectontheresultsyouget.

Relax,open,andunfold;itisatrulywonderfulexperience!

AnimalHealingStories

TheSickDove

BirdsingeneralenjoytheCorework,astheytendtobehyperandverysensitivetochangesintheirenergy.Theownercalledandsaidthatshehadgivenherdovesomemedicineandnowthebirdwashavingtroublebreathing,asifsomethinghadgonedonethewrongpipe.SheheldthephoneuptothebirdandIhearda“gurgley”breath.Theveterinarianhadtoldherthiswasarealproblemwithbirdsandifthedovedidn’timprovesoon,sheshouldbringthebirdin.Astheveterinarian’sofficewasseveralhours’driveaway,shedecidedtoseewhatenergyworkcoulddofirst.

Irodetheflowsandnoticedanareawithareducedflowinthetracheaandbronchialregion.Sinceitseemedlikeanobstruction,Iwombedthearea,lookedforinterestingthings,andthendidPokingwithaStick.Withinafewmoments,thebreathingsoundednormal.Sometimesthingsjusthappenquickly!

TheCatwithBackandThyroidIssues

Awomancalledandsaidthathercatwaslethargicandnoteatingproperly.Shehadbeentoldthatthecat’sthyroidwasunderactive.Thecatalsohadasorebackthatwassensitivetopressure.

Iwombedthethyroidarea,lookedforinterestingthings,andmadespace.Iworkedinthisfashionforabout20minutes.Thewombedareahadnomoreinterestingthingsandfeltcompletefortheday.Ithenscannedthecat’ssystem,andthereappearedtobeareducedflowofenergythroughthespinenearthepelvisandupintheneck.IdidWombplusPokingwithaSticktoalignthevertebraeinthoseareas;thispartofthesessiontookaboutanother10minutes.

Iworkedwiththecattwomoretimesaboutaweekapart,forabout

Iworkedwiththecattwomoretimesaboutaweekapart,foraboutthesamelengthoftime.Atthispoint,thecatwasmoreenergeticandgenerallyappearednormal.

PractitionerNote:Whichwastheactualproblemsource?Probablyboththelowerbackandthethyroidinfluencedthecat’shealth.Thekeyisnottobelievethatonlyonethingisthewholeanswer.Allowyourselftoexperiment.

TheHorsewithaPossibleCaseofColic

AsIwasleavingthebarnwhereIkeepmyhorse,thebarn’sownerwasleadingahorseinthearenaandtalkingtoanotherworker.Sheexplainedthatthehorsewasn’teatingandseemedtobeuncomfortable.Shewasleavingtownandwantedtheotherpersontokeepaneyeonthehorse.AsIwalkedby,Iquietlytunedintothehorse,askingwhatitneeded.TheanswerIreceived,tomysurprise,wasastrongsenseofannoyance,andIheard,“Ineedtobeleftalone!”MyimmediatereactionwasthatIhadtunedintothewronglevelofthehorse’sbeing!So,Iagaintunedin,withtheintentofreachingthebody’sintelligenceandaskedmyquestion.ThistimeIwasdirectedtotheintestinalarea.Iwombedtheareaforabit,andthenwenthome.Thenextday,thehorsewasfine.

PractitionerNote:Whenyouaren’tsurewhatneedswork,youcanridetheflows,andyoucanalsoasktobeshownwhatisneeded.However,thisexperiencewasagoodreminderthatweall(animalsandhumansboth)havevariouslevels,andsometimesit’shelpfultobeawareofhowyoufocusyourintent!

Remember,workingonanimalsisdoneexactlythesameasworkingwithhumans.Justasktheownerwhatneedstobeworkedon.Thenworkontheareainquestion.Alsofollowtheflowsseewhatelseyounoticegoingonintheanimal’ssystem,andapplytheappropriatetechnique.

TheDyingCat

TheDyingCat

WhilewewereteachinginEurope,oursonemailedusandsaidthatour16-year-oldcathadstoppedeatingandseemedtobefailing.Shewasveryweakandgettingweaker:strugglingtojumpontothebedandwanderingaroundthehouse,meowing.WhenItunedintoherenergy,sheseemedatfirsttobeverydisconnected(Ididn’thaveaverystrongsenseofherpresence).Iwombedherandmadespace.AsIworked,Iimaginedthatthewombwasmadeoflove.Afterashorttime,Isensedherpurr.Weworkedonheroverthenextcoupleofdays,andoursonreportedthatsheseemedbetter.

Justbeforewelefttoflyhome,wegotanotheremailsayingthatshewasfailingagain.AsweflewovertheAtlantic,weworkedonheroncemore.Thistimethecontactseemedmuchmoretenuous.AstheCoreworkdidn’tseemtohelp,wetriedsendingenergy,yang-style.Comparingafterwards,wediscoveredthatwebothhadasimilarexperience.Thereseemedtobethepresenceoftheanimaltoconnectwithandsendenergyinto,butwhenwetriedtogettheenergytomeetatthecenter(asdescribedintheSuperchargingQuantum-Touchbook),itjustvanishedintoinfinity.

WhenwearrivedintheUSandspoketoourson,wediscoveredthatthecathaddied.Whilewehadworkedonher,shewaseitheronherway“out”oralreadygone.Probablythesurfaceenergyweconnectedwithwassimplyherenergeticfield.Theenergyvanishedwhenwetriedtohaveit“meet”inherbodybecauseshewasseparatingfromherbody.Asalways,workingonanyoneoranythingoffersusnewopportunitiestoexpandourunderstandingoftheuniverseofteninunexpectedways.

Chapter11BasicGuidelinesforUsingtheCoreTechniques

Whenwestandinourcenter,allthingsbecomepossible.Noreachingisrequired;weopenandevolve.

Hereisapartiallistofwhattechniquewechoosetouseandwhy:

Issue HealingTechnique

Brokenbone

Steam-Releasetoreducetensionandpain.Wombtorebuildandreducepain.Ifbonesarenotaligned,usePokingwithaStick.

Cancer

Wombtorebuild.Whileitwillreducepaininandofitself,youmightdosomelocalSteam-Releaseaswell.Alsopayattentiontooverallflowthroughoutthesession,asfearassociatedwiththisdisharmonytendstostopoverallflow.Ifyouhaveasenseoffearinanarea,Wombthefearandmakespace.Self-as-LogExerciseisalsoappropriate.

Majorcutorgash(aninjurythatmayneedstitchesorabutterflybandage)

Steam-Releaseifnottoolarge.Otherwise,usetheTractor-BeamTechniqueontheunderlyingbone.Ifnobonesarenearorassociatedwiththearea,Steam-ReleaseandthenWombtorebuild.Iftissueisoutofline,tryPokingwithaSticktohelprealign.

AminorSteam-Releasetotakeawaysomeofthepain,thenWombtorebuild.(Notetheword“womb”byitselfis

cutWombtorebuild.(Notetheword“womb”byitselfisthecompleteWombingTechnique:surroundtheobjectwithathree-dimensionalfield,lookforinterestingthings,andmakespace.)

Emotionalwork

Havetheclientimaginehisissue/problem,andaskhimwherehefeelsthediscomfortassociatedwiththatthought.Wombandmakespaceinthatarea.WhenyouWombanythingphysical,ifthereisaspongyor“fluffy”feelingaroundit,thatisanexampleofanemotionsurroundinganareaofpain.Includethefluffyareawithinthewombandapplythetechnique.

Geneticdisorders

Imagine“thegenes”viayourintent,thenWombtorebuild.

Headtrauma

Ifskullisfractured,Steam-Releasearea.Iftheskullisnotfractured,Tractor-Beamtheskulltoreducepain.AligntheocciputwithWombplusTractor-Beam;dothehipsaswell,asthetwoareintrinsicallylinked;thenWombtorebuild.

Migraines

DotheFive-DiaphragmsExerciseandpayparticularattentiontothepalatinearea,asthesphenoidbonecanputpressureonthebaseofthecranium,whichinturnplacesunduepressureonthepituitarygland.AnotherexercisepeoplefindhelpfulisMeltingAroundaTennisBall.Whengivingasession,youcanWombplusPokingwithaSticktoalignthesebones.Inaddition,Wombthepituitaryandmakespace.Thereisstrongevidencethat

pituitaryandmakespace.Thereisstrongevidencethatmigrainesandthepituitaryglandareintrinsicallylinked.

Basicmuscletensioninaparticularspot

Steam-Release

Aftermajorsurgery(orwherethebodyhasbeensurgicallyopenedandthenclosed)

Steam-Releaseforlocalpain,thenWombtorebuildarea.Payparticularattentiontooverallflowthroughentiresystem,particularlyiftherewasananestheticused(especiallygeneralanesthesia).Peoplehaveatendencytoshutdownaftersurgeryandyouwantthesystemwellopenedsothatflow,bothenergeticandphysical,returnsasquicklyaspossible.Yourconnectiontotheoverallflowhelpstheclientre-open.

Overallsystemicillnesslikelupus,acold,and

Scantheoverallsystem,senseforthingsthatfeel“wrong.”Womballareasthatattractyourattention(youcanhaveasmanywombsasyouwant),thenchooseoneofthewombstolookforinterestingthingsinandmakespace.Usuallywhathappensiswhenonewombshifts,alltheothersshiftaswell,muchlikethe

leukemiawombshifts,alltheothersshiftaswell,muchlikethedominoaffect.Self-as-LogExerciseisalsoappropriate.

PractitionerNotes:Wheneverwearenotfamiliarwithaparticulardiseaseorconditionwealwayshavetheclientgiveabasicexplanationasthisshortensthelearningcurve.Ifitisveryunusualorifyouarejustcurious,lookituponline.TheInternetisanexcellentresourcetogetanideaofwheretofocusyourattention.

Pleaserealizethatyoucanalwaysworksymptomatically;thatis,justfollowthepain.ThereasonthatwegetsotechnicalistheCoreworkcanbeincrediblyexacting.Shot-gunninganareawithawombordoingSteam-Releaseinabunchofareas(oranyofthetechniquesforthatmatter)willcausechangeandyoudon’treallyneedto“know”anythingspecial.Thatsaid,wehavefoundthatitmakesforamuchmoreinterestingsession,especiallywhenworkingononeclientafteranother,whenyouletyourselfridetheflowsandworktheoddspacesthatshowup.

BasicCoreTransformationTroubleshooting:WhattodoifthereislittleornochangeduringasessionorguidelinesformaximizingyourCoresession

AmIinmyCorePoint?

OramI“outthere”inmyhandsorwhereI’mworking?Agoodwaytokeepyourselffromgoingoutandtryingto“dosomething,”istothinkofyourselfasthedemomodel.Insteadoftryingtomakesomethingchangeintheclient,thinkofdemonstratingchangewithinyourself.Thebetteryoucandemonstratechangebyopeningyourself,thedeepertheentrainmentwillbecomeandthemoretheclient’sbodywillunderstandhowtodoit.

AmIopentoflowmyself,oramIcloseddownanywhere?

TakeabreathortwoanddooneoftheexercisessuchastheFiveDiaphragms(seethispage—namely,thediaphragmbreathwiththewavethroughallfivediaphragms),orGrounding(andlettingtheenergythrough—seethispage).Makesuretheflowgoesallthewayoutthetopofyourhead.

AmIinastateofAllowing?

Rememberthatforceoftencausesresistance,evenwhenwe’retalkingabouttheenergeticlevel.Keepasenseofinvitation,excitement,newpossibilities,andsupport.

Isthereany“push”orinnertensioninhowIamdoingthetechnique?

TryfloatingdeeperintotheCorepoint,andfeeljoyinbeingthere.Letthatsenseoffloatingandjoy,ofjustBEINGyourselfbeamajorpartofhowyoudothework.Theproblemthatyoufocusonisonlyaminorpartofyourawareness,sortofabackgroundofintent.

Iftherestillseemstobenothinghappening,trychangingthemethod,eitherwithintheCoretechniquesoruseBasicorSuperchargingQuantum-Touch.

Istheclientintheirbody?

Ifsheisn’t,thiscanoftenblockchangefromhappening.Askhertothink,“WhoamI?”Shedoesn’tneedtoanswerthis,butitwilltendtobringherbackintoherbody.Shemayneedtodrinksomewater.

Iftheclientfeelspain,firsthaveherdrinkwater.Thiswilloftentakecareoftheproblemasithelpsthebodyadjustandholdtheopeningandchangesthatarehappening.Ifshehasanold,majorinjury,theremaybealotofpieces/tensionsthatcometolightasyoureleaseotherareas.Itislikethelayersofanonion;justfollowthepainusingSteam-Releasealternatingwithwhateverelseyou’refocusingon.Rememberthatyoucanalwaysuseextra“imaginaryhands”tofillinasnecessary.

canalwaysuseextra“imaginaryhands”tofillinasnecessary.Rememberthathealingmaynothappenallatonce.Theclientisstill

thehealerandwhateverincrementalorlargechangeheorsheallowsisappropriateandwonderful.Offerthepossibilityofmiracles—alsoallowthesmallestofmiracles.

Chapter12FrequentlyAskedQuestions

Eachmomentunfolds;bepresentforeachexperience.

WhenIdotheCorebreath,sometimesIfeelabitdizzy.Whydoesthishappen?

ThedizzinessisusuallybecauseyourfocusontheCorepointistoohigh,atthetopedgeoftheCorespace.Letyourselfmentallyslideeversoslightlyfartherdownandthisshoulddissipate.

HowdoyouusethesteeringwheelassomethingtoflowaroundorbalanceagainstwhendoingtheCoreworkcombinedwithMicro-Movements?

WhendoingMicro-Movementsinthecar(whileatastopsignoraredlight),thesteeringwheelisasurfacethatcanbepressedagainst,justasthechairis.Ifyouextendtheenergythroughyourarmsandnotehowitfeelswhentheenergyencountersthesteeringwheel,youcanreleasetensionatthecontactpoints.Youcanalsoreleasethroughthewholearmandshoulderandthendownthroughthewholebody.Soineffect,yourhandsagainstthesteeringwheelarelikeyourseatbonesagainstthechair,andyouarenoticingtheenergypressinglightlyagainstthesteeringwheel.Atthesametime,thereisthereverseflowthatgoestheotherwaypastyourshoulderwhich“grows”andreleasesinthatareaandonthroughyourbackandbody.Anythingthatgivesyouareferencepointtohelp“defineyou”issomethingyoucanreleasearoundandthrough.Theonlylimitstothisprocessareself-imposed.Somethingsarehardertofindyourwayintothanothers;forinstance,youmayfindithardtosensetheenergythroughafinger,whileitmaybeeasierforyouthroughyourleg.Asyourelaxandchallengeyourself,youwillcontinuallydiscovermoreaboutyourselfandyourenergy.

WhydoIgettenseorachyinmyeyesorforeheadwhenIdotheCorebreath?

Thisisusuallybecauseyouarephysicallyorientingyoureyestolookbackwardsinawaythatcausestheeyestocross.Thiscausesmusculartension.Ifthishappens,trylookingupandbackratherthaninandback.YoualsomighttrydoingtheCorebreathwiththeeyesopensothatyoubecomeawareofwhenyoureyesdothat.

Whatisawave(asdefinedbytheCorework)?

AwaveisanincreaseinenergeticandphysicalmotioninthebodycausedbytheCorebreath,particularlywhenappliedorcombinedwithspecificexercises.Thephysicalwaveistheopeningofthemusclesandothertissuestomorebloodorotherfluids’flowinyourbody.Energetically,itisanincreaseoftheenergymovementthroughthebodymuchlikeawavemachinecausingchangesincurrentswithinthewave“container.”

Whatdoyoumeanbyaflow?

Flowisaforcethatexistswithinthebodycreatedby“life.”Ifsomethingisdead,ithaslittleornomovementofenergywithinit.Thisflowfeelsmuchlikewatertravelingthroughapipe.Ifapipeispartiallyblockedorcompletelyclosedatoneend,theflowthroughitisimpededorstopped.Forthisreason,wedesirethatthepersonweworkwithbeopenatboth“ends”(orthefeetandhead)sothatenergycanmovethroughwithoutrestriction.Thisalsomeansthatweasindividualsshouldstriveforthisstatetobenaturaltousaswell.Childreninstinctivelylivewithinthistypeofflowuntilanoverloadoftheirsystem(eitherfromtraumaorotherfear-basedreaction)closesthemdown.

ItseemshardtofocusontheCorepoint.

Thisisusuallybecauseyouaretryingtoohard.ThinkoftheCorepointasaspaceorstateofmind.Asyouarepresentwithinthisspace,whathappensifyoubreathefromthere?Ifyouallowthebreathingandthespacetodefineeachother,ratherthanbepushedagainst,thingsgetmucheasier.Relax,letyourselfsettleintotheCorespace,andletthebreathingbemarriedtothespaceandseehowyouevolve.

Whyisthebreathingsoslowontheexhale?

TheslowexhalegivesyouenoughtimeintheCorestatetoaffectchange.Italsoamplifiesthe“wave”andmakesiteasiertoride.Anotheraspectoftheslowexhaleisthatitallowsyoutogetmore“internal”;inotherwords,youachieveagreatersenseofwhoyouarefundamentally.

otherwords,youachieveagreatersenseofwhoyouarefundamentally.

Whyistheinhaleasimportantastheexhale?

Theinhaleisimportantbecauseitistheotherhalfofthewave.Thepumpingactionofthebreathislikeabellows,itisthestatethatallowstheexhale.Onecannotexistwithouttheother.Ifyouhurryyourinhale,youdonotgiveyourselftheopportunitytofullybe.Thereshouldbenosenseofurgencytogettothenextexhale,onlythepossibilitytoexperienceatadeeperleveleachaspectofwhoyouareasyouinhaleandexhale.

Ican’tseemtofindoneofthediaphragmswhenIdotheFiveDiaphragmsExercise.

Therecanbeseveralreasonsforthis,butthemostcommononeisexcesstensioninoneormoreareas.Let’ssaythatyoufeelallofthemexceptthekidney/peritoneum.Ifyouhavemajorbacktension,theideaofthisarealettinggomaybeemotionallyfrightening.Ithasbeenguardedforsolongthattheideaofactuallyfeelingsomethingbesidespainortensionisjusttooforeign.Youcouldallowtheareasthatdoreleasetoteachtheareaoftensionwhatreleaseislike,andbitbybititwillaccepttheopportunitytochange.Remember,thereareamillionreasonswhyapersonmayfinditdifficulttoaccessapartofherorherbody.Thesethingsinclude:rememberedpain,emotionaltrauma,physicaltrauma,aninabilitytorememberbeingunguarded,orafeelingofsafetyinthelackofawarenessofanareaorparticularbodypart.Justkeeppracticingtheexerciseandeventuallyyouwillfindtheawarenessofthatareagrowing.Itmaycomequickly,oritmaytakedays,weeks,ormore.Don’tjudgeyourprogress,justpractice.

Whydowedophysicalmovementsatall?

Eachmovementwemake,whetheritisoneinthisbookorsimplymovingaroundinday-to-daylife,givesustheopportunitytounderstandourbodiesmorecompletelyaswellastheflowsthatmove(orarestagnant)throughoursystem.Theexercisespresentedheregiveusanentrypointtoflowsinthebody.Asoursystemgetsquieter,wecanexperiencedeeperflowswithinourselves.Theexercisesareattemptstoachievethisquietnessandridetheriverthatweareinanyparticular

experiencedeeperflowswithinourselves.Theexercisesareattemptstoachievethisquietnessandridetheriverthatweareinanyparticularmoment.

DoIhavetostayhyper-focusedontheCorepoint?

Thereisnoneedtostay“hyper-focused.”YouwanttogettothepointwhereyousimplythinkoftheCorepointandthenblendthebreathwiththatexperience.ManypeopletrytoohardandbracethemselvesagainstthebreathastheytrytoentertheCorepoint.Thisisactuallycounterproductive.Instead,simplyrelaxintotheCorepointasyoudotheslowbreathandallowyourselftoslideeffortlesslyintothearea.

CanIbefocusedontheCorepointonboththeinhaleandtheexhale?

Yes.Inthebeginningwesuggestyoujustbefocusedontheexhale,butyouwillfind,asyourelaxwiththework,ifyoufocusonboththeinhaleandtheexhale,thewholebodybeginstofeellikethereisaconstantexpansionandlengthening,muchlikeapump.

Whyisitsoimportanttohaveeverything“cometome”?

Whenyoureachforsomething,youaredoinga“yang”act.Thistendstotakeyou“outthere”whichremovesyoufromtheCorespace.Thisinturnreducestheeffectivenessofthework.

Asdifferentareasopen,Ioftenfeelemotional.Whydoesthathappen?

Thereareemotionstrappedinourtissue.Asthedifferentareasletgo,theemotiontrappedinthemalsoletsgoandyoufeelitagain.Thegoodpartofthisisthatastheemotionisallowedtobeacknowledged,amorecompletehealingisexperienced.

WhyshouldIpracticeQigong?

Qigongtendstomakeussensitivetosubtleenergies.Itisalsogoodforpersonalhealingandgrowth.ItiscertainlynotnecessarytopracticeQigonginordertodothiswork.ItisjustthatitgivesussomuchaccesstoamazingthingsthatitmarrieswellwiththeCoreTechniques.Wealsofeelthateveryoneneedssometimetohisorherselfforpersonalenrichment.WhetherthisisdoingQigongornot,doesn’tmatter.Itis

feelthateveryoneneedssometimetohisorherselfforpersonalenrichment.WhetherthisisdoingQigongornot,doesn’tmatter.Itissimplyonemeditationthatworkswellformany.

WhydoIneedto“let”theenergyinratherthandrawitinwhenpracticingtheGroundingExercise?

Ifyoudrawitin,youareassumingthatforceisgoingtogiveyoumore.Thisjustdoesn’thappen.Theharderyoupull,thelessyouwillhave,atleastinthiscase.Bylettingitfillyou,youacceptaflowattherateofyouropenness.Italsogivesyouagreaterrelationshipwithlivinginthe“now.”Certainlytheexperienceofbeingpresentiswortheverypossibleopportunitythatisoffered.

Whatdoestheenergyfeellikewhenitcomesin?

Thisissomewhatindividual,butenergyisgenerallyexpressedinoneoffiveways:warmth,coolness,electricity,agentlewindblowing,orwaterflowing.Thisvariesfromindividualtoindividual,dependingonhowheorsheis“wired.”Noonewayispreferableoveranother;itissimplyhowitisexperienced.

WhyamIencouragedtodrinkwaterwhendoingtheCorework?

Asthebodychanges,littlechannelscalledmicrotubulesopen.Inorderforthemtostayopen,waterneedstobepresentinorderto“carry”ortransportthenewinformationandmaintaintheintegrityofthenewlyopenedspaces.Thismaycauseyoutobethirsty,andtheactofdrinkingallowsyoutomaintaintheexpansion.

WhydoIbreathethroughthenose,ratherthanthemouth?

Whenyoubreathethroughthenose,youfostergreatercranial-sacralflow.Italsobringsthebreaththroughthesinuses,whichisclosertotheCorepoint.Thistendstohelpyoufindtheareamoreeasily.Thatsaid,itisnotarequirement,simplyasuggestion.Somewillfinditeasiertobreathethroughthemouthastheypracticeinordertoexperiencewhatwearelookingfor.Letyourselftrybothwaysandseewhatyoucanlearn.

WhydoIonlymoveontheexhale?

Thebodytendstolengthenandrelaxwhenyouexhale.Asyouallowmovementtobemarriedwiththeexhale,youcanrideadeeperflowandobtainmore“opening”inyoursystem.

WhydoIstandwithmyfeethipwidthapart?

Anatomically,thisisthemoststructurally-alignedwaytostandsothattheskeletonfullysupportsyou.Italignsthehipsocketswiththelegbonesinacomparativelystraightlineandthismakesforalessmuscularlystressfulwaytostand.Thisinturnallowsyoutosenseflowmoreeasilyinthebeginning.Thinkaboutthewidthofyourstancewhenyouwalk.Youdon’tmovewithyourfeetclosetogetherorfarapart.Onthecontrary,youshiftsothatthelegisinlinewiththewidthofyourhips.

Whydowewantyourheadandnecktoberelaxedwithaslightly-downwardangle?

Thistakestensionoutofthecervical(neck)vertebraeandthejaw.Thisalsoallowsforaneasierflowoftheenergygoingupandoutthecrownofthehead.

Whatdoyoumeanbya“beginner’smind”?

Beginner’smindisawayofsaying“withoutexpectation.”Itiscommontohearofaperson’sdoingverywellatcardsorsuccessfullyhittingaballwithverylittleornoexperience.Thisisoftencalled“beginner’sluck.”Thisisonlypartiallytrue.Abeginnerhasnoexpectationsaboutherperformanceortheoutcomeofherperformance.Shehasnosenseofpersonallimitationunlesssomeonetellsherorintroducestheconceptofdifficulty.Untilthis“difficulty”isexperienced,manygoalsaresimplyachieved.Bymaintainingthisattitude,thingshappenmuchmoreeasily.

Whydoes“reaching”notproducethesameresultas“stayinghere”?

Reachingtakesyououtof“whoyouare.”ThisreducestheactualstatethattheCorebreathputsyouin,sothereislessfortheclienttoentrain

Reachingtakesyououtof“whoyouare.”ThisreducestheactualstatethattheCorebreathputsyouin,sothereislessfortheclienttoentrainto.

WhowasFeldenkrais?

MosheFeldenkraiswasanIsraeliwhohadanumberofphysicalinjuries.Intheprocessofhealingfromtheseinjuries,hediscoveredawholenewwaytorelateto/understandmovingandusingthebody.ThesenewwaysofapproachingmovementhaveprovedverybeneficialtomanypeopleandledtotheprocessknownastheFeldenkraisMethod.Formoreinformation,seetheglossary.

WhendoIusetheSteam-ReleaseTechnique?

Thisisbestusedforspecificareasoftension,forinstance:musclesoracuteinjuriessuchasimpactwounds,trauma,oraroundacut.Iftheareaismoredamagedthanstressed,youwouldthenmovetoWombingafterwards.

WhendoIusetheWombingTechnique?

Anytimeanareaisdamaged,broken,orevendestroyed.

Isensesomeviewsofinternalstructureinmyself.HowdoIgetclearviewsofwhatisgoingoninmyselfandothers?

FirstpracticetheCorebreathandthephysicalexercises.Thiswillquietyourbodyandduetothisquietness,youwillsensemoreinyourselfandothers.Asyougetusedtothe“views”you’llstartgettingaclearersenseofwhatyousee.Observetheshapeandtextureoftheimages,andthenlookatyouranatomychartsandseewhatfitswhatyousaw/sensed.

Toaccesstheseviewsinanotherperson,justtakethesamejourneythroughthemasyoudidinyourself.Don’tthinkofhimorherassomeoneelse,justasanaspectorextensionofyou.Youshouldgetthesameresults.Theactofthinkingthatitwillbedifferentiswhatmakesitdifficult.Itshouldbeexactlythesame.

Whatistheclient’sexperienceofthedifferentCoreTransformationtechniques?

Everysessionandexperienceoftheenergyflowsandhealingchangesisfundamentallyuniquetotheclient;however,therearesomesharedexperiencesinadditiontothefeelingorperceptionofthefivewaysofsensingenergy(seethispage,“Whatdoestheenergyfeellikewhenitcomesin?”)duringahealingsession:

Technique Client’sExperience

Steam-ReleaseTechnique

•spaciousness

•asenseofrelaxation

•airiness

WombingTechnique

•spaciousnessinfocusedareaandbeyond

Tractor-BeamTechnique

•relaxationintheareaoffocuswhichspreadsbeyondfocusedareaasthereismorerelaxation(energy“spillsover”)

WombplusTractor-BeamTechnique

•movementandasenseofeaseintheareaoffocus

WombplusPokingwitha

•spaciousnessinfocusedareaandbeyond

•movement

StickTechnique

LeveringOpenaJoint

•relaxationinareaoffocus

•warmth/coolness/electricity(orotherperceptionofenergy)movingdownarm,legorotherbodypart

Glossary

CoreBreath:Averyslowexhalemarriedtoafocusjustabovethepituitarygland,witharelaxedinhale.

CorePoint:Thezonejustabovethepituitarygland.

Diaphragm:Acurved,muscularmembraneinmammalsthatseparatestheabdomenfromtheareaaroundthelungs.IntheCorework,anyzoneormusclegroupthatmovesinconcertwiththismuscularmembrane.

Duodenum:Thefirstportionofthesmallintestine,justbelowthestomach.

Flow:WithintheCorehealingwork,flowistheactofenergymovingthroughasystem,throughourownoranother’sbody,withorwithoutrestriction.

GreaterTrochanter:Alarge,irregulareminenceontheheadofthefemur(thighbone).

Guarding:Protectinganareathathasbeeninjured,eitherphysicallyoremotionally.Thisprotectioncanbeexperiencedthroughbothphysicalprotectionand/oremotionalavoidance.

IschialTuberosity:Posteriorly,thesuperiorramusoftheischiumformsalargeswelling,thetuberosityoftheischium(orischialtuberosity).Itmarksthelateralboundaryofthepelvicoutlet.Whensitting,weightisfrequentlyplacedupontheischialtuberosity.

HeadoftheFemur:Thetopoftheupperlegbonethatgoesintothepelvis.

Femur:Theupperleg(thigh)bone.

Lateralarch1:IntheCorebook,itistheentireoutsideedgeofthefoot.

Thelateralarchiscomposedofthecalcaneus,thecuboid,andthefourthandfifthmetatarsals.

Mandible:Thelowerjaw.

Matrix2:Thenaturalmaterialinwhichsomethingisembedded,suchastheintercellularsubstanceofabodytissue.

Maxilla:Theupperjaw.

Medialarch:Oneofthetransversearches.Inthisbook,itistheinsidelengthofthefoot.

MosheFeldenkrais:ARussian-bornmanwhospentmuchofhislifeinIsrael.Hebecameactiveinsports(gymnastics,soccer)andthemartialarts(jiu-jitsu).Duringhismid-twenties,hestudiedinFranceandbecameagraduateinMechanicalandElectricalEngineering.Later,heearnedhisDoctorofScienceinPhysics.FeldenkraisbecameastudentofJigaroKano,earnedaBlackBeltinJudo,andintroducedJudototheWestthroughhisteachingandbooksonthesubject.Aftersufferingcripplingkneeinjuries,Feldenkraisusedhisownbodyashislaboratoryandmergedhisacquiredknowledgeandpersonalcuriosityaboutbiology,perinataldevelopment,cybernetics,linguistics,andsystemstheory.Hetaughthimselftowalkagainandintheprocessdevelopedasystemforaccessingthepowerofthecentralnervoussystemtoimprovehumanfunctioning.Feldenkraisstudiedintensivelyinpsychology,neurophysiology,andotherhealth-relateddisciplines.In1949,hereturnedtoIsraelwherehecontinuedtointegrateandrefinehisideasintothesystemknownastheFeldenkraisMethod.Thismethodismoreeasilyexplainedbyexampleofwhatitisnotandthenwhatitis.Inmassage,thepractitionerworksdirectlywiththemuscles.Inchiropractic,theyworkwiththebones.Thesearestructuralapproachesthatseektoaffectchangethroughchangesinstructure(musclesandspine).TheFeldenkraisMethodworkswithone’sabilitytoregulateandcoordinateone’smovement;whichmeansworkingwiththenervoussystem.Youcanthinkofthisasa“functionalapproach”whereinonecanimproveone’suseofwhateverstructuralconsiderationsarepresent.

whereinonecanimproveone’suseofwhateverstructuralconsiderationsarepresent.

Occiput:Thebackpartoftheheadorskullwheretheneckjoinsthehead.

Palatine:Of,near,orinthepalate.IntheCoreexercises,theboneinthebackoftheroofofthemouth,abovethesoftpalate.

Perinatal:Theperiodaroundchildbirth,especiallythefivemonthsbeforeanduptoonemonthafterbirth.

Perineum:Theareaofthepelvicfloorbetweenthegenitalsandtheanus.

Peritoneum:Classically,itisasmooth,transparentmembranethatlinestheabdomen.IntheFive-DiaphramsExercise,theperitoneum“diaphragm”affectedbytheCoreBreathisfromthepubicboneuptoandincludingthefirstrib,justbehindthecollarbone.

PituitaryGland:Asmallovalglandatthebaseofthebraininvertebrates.Itproduceshormonesthatcontrolotherglands.

Proprioceptor:Asensorynerveinmuscles,tendons,andjointsthatprovidesasenseofwhereyourbodyisinspace.Forexample,whenyoumoveyourarm,theproprioceptorsletyourbodyknowwhereyourarmisrelativetotherestofyourbody.

Qigong:Thecultivation(gong)orproductionofvitalenergy(Qi)throughmovementandbreath.Literally,“thecultivation(gong)ofvitalenergy(Qi).”

ReversePsychology:Reversepsychologyisthetermthatdescribestheoutcomewhereadvocacyofonecourseofactionpersuadesanotherpersontodotheopposite.Supposeyouhadachildwhodidn’twanttogotobed,orahorsethatdidn’twanttostop.Insteadoffightingagainsttheirdesire,yougowithitandencourageit(tellthechildhehastostayup,orurgethehorsetorun)untiltheynolongerenjoyitandtheoriginallydesiredbehaviornowbecomesattractive.Youpushonjusta

littlelongersotheyreallywanttodowhatyouoriginallydesiredandthenallowthat.

SeatBone:Thebaseofthepelvisthatyoufeelwhenyousitonahardsurface.Theanatomicalnameistheischialtuberosity.

Transversearch3:Inthisbook,thistermreferstothearchacrosstheentirefrontpartofthefoot.

Yang:Theconceptoflight,heat,movement,ormoremasculineelementinChinesephilosophy,itisthecounterparttoyin.

Yin:Theconceptofdark,accepting,quiet,ormorefeminineelementinChinesephilosophy,itisthecounterparttoyang.

Wave:Asurgeorincreasedflowthatmovesthroughabody(inthisbook,“wave”isusuallyusedtodescribethephysicalfeelingoftheenergy,butnotnecessarily).

XiphoidProcess:Asmall,cartilaginousextensiontothelowerpartofthesternumthatisusuallyossified.Itisjustbelowwheretheribcagecomestogetheratthesternuminthesolarplexus.

1DefinitionfromWikipedia(www.wikipedia.com2008)

2FromWebster’s7thNewCollegiateDictionary1967.

3DefinitionfromWikipedia(www.wikipedia.com2008)

WorksCited

BloomsburyPublishingPlc.EncartaWorldDictionary.1999.

MerriamWebster.MerriamWebster’s7thNewCollegiateDictionary.Springfield,MA:GandCMerriamCompanyPublishers,1967.

Various.Wikipedia.2008.http://www.wikipedia.org/(accessed2008).

Bachelard,Gaston,ThePhilosophyofNo:APhilosophyoftheNewScientificMind,trans.G.C.Waterston(NewYork:OrionPress,1968)

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