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Robert Masters Psychophysical Method Exercises Vol I PDF
Robert Masters Psychophysical Method Exercises Vol I PDF
PSYCHOPHYSICAL
METHOD
EXERCISES
VOLUME I
A D R A G O N BOOK
Publi shed by
KONTRAKUNDABUFFER CORP.
P . O . Box 3300
P o m o n a , N . Y . 10970
C o p y r i g h t 1983 by Robert
A DRAGON
Masters
BOOK
in the United S t a t e s o f
Printing
America
CONTENTS
Foreword
1) S i t t i n g Foot E x e r c i s e
2)
I m a g e - - T o e s and Foot
3) A n k l e Mobili ty
10
4)
Improving Knee M o v e m e n t s
14
,) Hip R o t a t i o n s Legs E x t e n d e d
22
28
(extended v e r s i o n )
7) Improving M o v e m e n t
In One E l b o w
34
8) Seated S h o u l d e r E x e r c i s e
38
9) Seated S h o u l d e r E x e r c i s e , Part
I I: E x p e r i m e n t a l
Variations
42
46
11) Eyes #1
50
12) Eyes #2
56
13)
14)
Integrating Body
15) C o o r d i n a t e d
#3
Image
Symmetry:
61
64
Second
Integration
70
74
17) A r m s A b o v e Head
77
18) C o m p l e t i n g
Body
Image:
S e n s i n g the Head
81
-1-
FOREWORD
T h e s e v o l u m e s of P s y c h o p h y s i c a l M e t h o d e x e r c i s e s a r e being p u b l i s h e d
as t e a c h i n g and t r a i n i n g m a n u a l s to be used by t e a c h e r s and r e s e a r c h e r s
e x p e r i e n c e d in that area of the a u t h o r ' s w o r k . T h e e x e r c i s e s a r e trans c r i p t s of s e s s i o n s t a u g h t b y him to his s t u d e n t s and t h e i r use p r e s u p p o s e s
some k n o w l e d g e of the w o r k - - t i m i n g , r e p e t i t i o n s of m o v e m e n t s , q u a l i t y of
a w a r e n e s s , e t c . W i t h o u t such a b a c k g r o u n d of k n o w l e d g e the e x e r c i s e s
c a n n o t b e e f f e c t i v e l y d o n e , m u c h less t a u g h t .
N e v e r t h e l e s s it is j u s t r e a l i s t i c to a c k n o w l e d g e that these e x e r c i s e s
a r e g o i n g to b e used by p e r s o n s w h o have n o t had w h a t should b e the
r e q u i s i t e a m o u n t of f i r s t - h a n d t r a i n i n g . An a b s o l u t e l y m i n i m a l b a c k g r o u n d ,
h o w e v e r , w o u l d need to include careful study of the b o o k , L I S T E N I N G T O T H E
B O D Y , c o - a u t h o r e d by R o b e r t M a s t e r s and J e a n H o u s t o n , and f u r t h e r careful
study and p r a c t i c e of a u d i o t a p e d P s y c h o p h y s i c a l M e t h o d e x e r c i s e s .
Thus
a n y o n e w i s h i n g to a c q u i r e t h e s e v o l u m e s m u s t a c q u i r e a l s o , at the same
t i m e , a copy of L I S T E N I N G TO THE BODY and at least half a dozen of the
e x e r c i s e tapes s e l e c t e d to c o v e r v a r i o u s a s p e c t s of the w o r k .
T h e d e c i s i o n to m a k e the v o l u m e s m o r e g e n e r a l l y a v a i l a b l e w a s m a d e
r e l u c t a n t l y and for two main r e a s o n s :
f i r s t , as m e n t i o n e d , there is no
a d e q u a t e w a y to limit t h e i r a c q u i s i t i o n to t r a i n e d t e a c h e r s e x c l u s i v e l y ;
s e c o n d , it is of g r e a t i m p o r t a n c e that the w o r k reach a w i d e a u d i e n c e .
T h e risk that the w o r k w i l l s o m e t i m e s be d i l u t e d and o t h e r w i s e d i s t o r t e d
is fully r e c o g n i z e d and has been w e i g h e d c a r e f u l l y .
It should a l s o be said that it j_s_ p o s s i b l e for largely sel f-d i rected
s t u d e n t s to a c h i e v e m a s t e r y of the w o r k . Much s e l f - d i s c i p l i n e , r i g o r o u s
and lengthy p r a c t i c e and v a r i o u s p e r s o n a l q u a l i t i e s and p e r h a p s g i f t s
a r e r e q u i r e d f o r such a c h i e v e m e n t , but it has been done b y some a n d
w i l l be d o n e b y o t h e r s . T h e a u t h o r w i l l a l w a y s b e m o s t p l e a s e d to c e r t i f y
as a t e a c h e r any individual w h o , by her or his own e f f o r t s , a c h i e v e s a
p r o f i c i e n c y equal to that d e m a n d e d of those w h o p a r t i c i p a t e in t e a c h e r
training programs.
F i n a l l y , a c k n o w l e d g e m e n t is m a d e to those w h o have been of p a r t i c u l a r
i m p o r t a n c e in s h a p i n g the p h i l o s o p h y , p s y c h o l o g y , and o t h e r k n o w l e d g e and
t e c h n i q u e s of P s y c h o p h y s i c a l M e t h o d . T h e s e r a n g e from d i s c i p l i n e s s t r e s s i n g
" m i n d f u l n e s s " and " a w a r e n e s s " - - E g y p t i a n , B u d d h i s t , T a o i s t o n to such
modern and c o n t e m p o r a r y t e a c h e r s as G . I. G u r d j i e f f , F . M a t t h i a s A l e x a n d e r ,
M i l t o n E r i c k s o n and M o s h e F e l d e n k r a i s . T h o s e s o u r c e s should be e x p l o r e d
by any s e r i o u s s t u d e n t .
T h e r e is a l s o a P s y c h o p h y s i c a l M e t h o d o n e - o n - o n e " t a b l e w o r k " that
can o n l y b e learned d i r e c t l y from a t e a c h e r . T h a t w o r1k1 , h o w e v e r , must
a l w a y s b e p r e c e d e d b y r e - e d u c a t i o n a l "work on o n e s e l f ,
including m a s t e r y
of the e x e r c i s e s .
Robert Masters
P o m o n a , N . Y . , 1983
-2-
1) S I T T I N G
FOOT E X E R C I S E
T e a c h i n g time:
a b o u t 30 m i n u t e s
-3-
how
to
that.
to w h a t
of
-4-
-5-
Flex and e x t e n d the f o o t , m a k i n g an arc w i t h the t o e s . Bring y o u r a t t e n tion to y o u r h e e l . As you flex and e x t e n d the f o o t , you m a k e an a r c w i t h
the h e e l . N o w , imagine p u t t i n g the foot d o w n .
Lift the foot a g a i n in your i m a g i n a t i o n . Extend it. M a k e c i r c l e s
w i t h the toes in the a i r . M a k e some in o n e d i r e c t i o n and some in the o t h e r
d i r e c t i o n . Now imagine d o i n g it w i t h the h e e l .
Imagine b e n d i n g y o u r toes and e x t e n d i n g your t o e s .
Imagine f l e x i n g
and e x t e n d i n g the w h o l e foot a n d , w h e n the foot is e x t e n d e d , imagine c u r l ing your t o e s . Then bring the foot b a c k down to the f l o o r .
T h i s t i m e y o u roll it o v e r o n t o its o u t s i d e and bring it b a c k to
the s t a n d i n g p o s i t i o n . T r y to imagine rolling it o n t o its i n s i d e , and
roll it f r o m o n e side to the o t h e r . N o w s t o p .
then
rap-
-6-
2) IMPROVING M O V E M E N T A N D B O D Y
I M A G E T O E S A N D FOOT *
Teaching
time:
a b o u t 30 m i n u t e s
your
that.
any
you
move
-7-
without
foot.
-8-
-9-
-10-
3) A N K L E M O B I L I T Y *
Teaching
time:
a b o u t 30 m i n u t e s
to the
-11-
-12-
then b r i n g i n g
Then
much m o r e
the w h o l e
o n t o its
it back a g a i n .
Stop.
how
Move
it
-13-
any movement
in the hip j o i n t .
-14-
4)
IMPROVING KNEE M O V E M E N T S *
it
Teaching time:
a b o u t 90 m i n u t e s
-15-
-16-
-17-
-18-
-19-
-20-
-21-
-22-
5) HIP R O T A T I O N S - - L E G S
EXTENDED *
* Teaching
time:
60 to 75 m i n u t e s
-23-
inside the right leg and take the left leg f r o m left to
-24-
-25-
it.
Bend both legs and take the right o n e o v e r to the right and bring it
b a c k . Then take the left o n e o v e r to the left and bring it b a c k . Let the
knee a p p r o a c h the f l o o r , f i r s t on the left side and then on the right s i d e .
Let each knee g i v e the o t h e r o n e a f r i e n d l y n u d g e w h e n it c o m e s u p to send
it on its w a y . T h e n , f i r s t w i t h o n e k n e e and then w i t h the o t h e r , m a k e
a few c i r c l e s in the a i r .
F i r s t , p i c k the foot up and do some c i r c l e s
c l o c k w i s e and some c o u n t e r c l o c k w i s e . A f t e r you h a v e d o n e that w i t h both
l e g s , e x t e n d them and take a r e s t .
Rest w i t h both legs e x t e n d e d and the a r m s down a t t h e s i d e s .
Put a
d i s t a n c e of a b o u t t w e l v e inches b e t w e e n y o u r l e g s .
If you a r e lying w i t h
y o u r a n k l e s t o g e t h e r , you d o n o t h a v e e n o u g h room to take the right foot
from left to r i g h t , r o t a t i n g from the hip j o i n t , f l i p - f l o p p i n g it back and
f o r t h . Be sure that you m o v e from the hip j o i n t and take the left leg
h o w e v e r far left you h a v e to take it to f a c i l i t a t e that m o v e m e n t .
Do n o t
m o v e the left leg. J u s t put it t h e r e , o u t of the w a y . T h i s will m a k e the
m o v e m e n t of the r i g h t leg e a s i e r .
Do it s l o w l y and v e r y c o n s c i o u s l y .
Be
sure that it is a hip r o t a t i o n in the r i g h t hip j o i n t .
T h e n , do it w i t h the left o n e i n s t e a d . Do it s m o o t h l y , w i t h a w a r e n e s s .
T a k e the right leg a 1 i t t l e f u r t h e r r i g h t , if that will m a k e it e a s i e r .
O n c e a g a i n , if need b e , bend the left knee a little so that you c o m e e a s i l y
o n t o the inside and the o u t s i d e .
Bend it h o w e v e r much you h a v e t o , so
that the p r o b l e m j u s t d i m i n i s h e s and g o e s a w a y . Once the knee is b e n t , it
is v e r y , very e a s y . T r y u n b e n d i n g the knee and doing it.
Now do it w i t h the right l e g . Bend it at f i r s t , if n e c e s s a r y , to g e t
the f e e l i n g of the inside and the o u t s i d e of the foot on the f l o o r .
Then
e x t e n d the leg . S p r e a d the feet far e n o u g h a p a r t to g i v e y o u r s e l f room to
do it. F l i p - f l o p them left and then r i g h t . Do both legs at o n c e .
You
have to leave e n o u g h room b e t w e e n the feet so that there is the p o s s i b i l i t y
of the insides of the feet t o u c h i n g the f l o o r . J u s t t h r o w your body l i g h t l y
from the p e l v i s , c r o s s i n g the b u t t o c k s , left to r i g h t . A g a i n , keep e n o u g h
room b e t w e e n the feet so that you can m a k e c o n t a c t .
Breathe easily.
Eliminate any kind of c o n p u l s i v e n e s s f r o m the m o v e m e n t .
Now s t o p .
T r y , for a m o m e n t , s o m e t h i n g m o r e d i f f i c u l t . T r y to take both feet
o n t o the o u t s i d e and bring them b a c k .
Keep taking them o n t o their o u t s i d e s .
If you can do it o n c e , you can do it o v e r and o v e r and o v e r a g a i n . You have
d e m o n s t r a t e d the p o t e n t i a l and it is just a m a t t e r of using the same q u a l i t y
of a w a r e n e s s and not letting the brain stop f u n c t i o n i n g . Then do them altern a t e l y . T a k e o n e o n t o its o u t s i d e , and then the o t h e r . D o that s m o o t h l y ,
b e n d i n g the knees as little as p o s s i b l e .
R o t a t e first o n e and then the
o t h e r f r o m the hip j o i n t .
T r y taking o n e foot o n t o its o u t s i d e and o n e o n t o its i n s i d e , and doing
the s a m e thing w i t h the o t h e r f o o t . A g a i n , a l t e r n a t e the m o v e m e n t s and
m o v e f r o m the hip j o i n t . N o w , s p r e a d them far e n o u g h a p a r t so that y o u can
-26-
-27-
- 28 -
6) HAND A N D F I N G E R S
(EXTENDED V E R S I O N ) *
Teaching time:
about 60-75
minutes
-29-
people.
N o w , to begin w i t h , put the h a n d s on the floor a g a i n , and w i t h the
little f i n g e r of the left hand rap o n c e , t w i c e , three and four t i m e s .
Do
this w i t h the f i n g e r n e x t to the little o n e , then w i t h the m i d d l e f i n g e r ,
o n c e t w i c e , t h r e e and four t i m e s . C o n t i n u e w i t h the n e x t f i n g e r and then
w i t h the t h u m b . T h e n , rap w i t h the t h u m b and the small f i n g e r , and then
w i t h the t h u m b , the small f i n g e r , and the m i d d l e f i n g e r . T r y to d i f f e r e n tiate t h o s e three f i n g e r s from the o t h e r t w o , so that the two f i n g e r s on
each side of the m i d d l e f i n g e r do not m o v e or try to m o v e . T h e n , rap w i t h
those two f i n g e r s o n e i t h e r side o f t h e m i d d l e f i n g e r . B r e a t h e n o r m a l l y .
N o w , stop the m o v e m e n t and try to i m a g i n e that you a r e r a p p i n g w i t h
t h o s e two f i n g e r s o n e i t h e r side of the m i d d l e f i n g e r . You have to v i v i d l y
imagine it. C l o s e your e y e s . T h e n , try to v i v i d l y imagine that you a r e
m o v i n g the m i d d l e f i n g e r , the small f i n g e r , and the t h u m b , r a p p i n g o n c e ,
t w i c e , three and four t i m e s , w i t h o u t h o l d i n g the b r e a t h , m a k i n g f a c e s , or
doing a n y t h i n g w i t h the m o u t h .
N o w , try the actual rapping a g a i n , w i t h the two f i n g e r s on e i t h e r
side of the m i d d l e f i n g e r , a n d see if it is e a s i e r . T h e n rap w i t h the
t h u m b , the small f i n g e r , and the little f i n g e r .
T h e n , let both of y o u r hands lie flat on the f l o o r . Just let the
p a l m s lie f l a t , r e s t i n g on the f l o o r . See if you n o t i c e any d i f f e r e n c e
the w a y that the two h a n d s l i e , w h e t h e r o n e hand lies any f l a t t e r than
the o t h e r o n e . See if the left p a l m m a k e s a b e t t e r c o n t a c t w i t h the
mat than the right palm or w h e t h e r they lie e q u a l l y .
in
the t h u m b . T h e n , m a k e it o n l y w i t h
little f i n g e r a n d the two next to
and t h e n , the n e x t f i n g e r , so you
f i n g e r . N o w , once a g a i n , do it
be c l e a r l y a w a r e of all five
-30-
N o w , w i t h o u t m o v i n g y o u r h e a d , o p e n your e y e s a n d see w h e r e y o u a r e
l o o k i n g . See w h e t h e r y o u r head is tilted to o n e s i d e . Look s t r a i g h t u p ,
a r r a n g e y o u r head so that it looks s t r a i g h t up a n d , o n c e a g a i n , let the
hand lie still and e x a m i n e the body i m a g e . O b s e r v e w h e t h e r o n e hand is
m o r e c l e a r l y in your a w a r e n e s s than the o t h e r o n e .
Sit u p . N o w , put the t h u m b o f the right hand b e t w e e n each of the
f i n g e r s of the left hand and s e n s e how it fits t h e r e . T h e n , take the little
f i n g e r of your r i g h t hand a n d put it b e t w e e n the little f i n g e r and the n e x t
o n e of your left h a n d , and keep m o v i n g it in and out b e t w e e n t h o s e f i n g e r s .
You can m o v e o n e hand or both h a n d s , j u s t be sure that the little f i n g e r
keeps going b e t w e e n those two f i n g e r s . T h e n , insert it b e t w e e n the n e x t
two f i n g e r s and do the s a m e t h i n g ; and t h e n , the n e x t t w o ; and t h e n ,
b e t w e e n the thumb and the f i n g e r n e x t to it.
T h e n , take the f i n g e r n e x t to the small f i n g e r o f the right h a n d , and
insert it b e t w e e n the t h u m b and the n e x t f i n g e r o f the left h a n d .
Then,
m o v e it o v e r to the n e x t two f i n g e r s . Y o u w i l l find that w i t h the g r e a t
m a j o r i t y of p e o p l e , m o r e than a n y t h i n g e l s e that y o u can d o , this m o v e m e n t
will i n c r e a s e the w i d t h b e t w e e n the f i n g e r s . N o w , m o v e it o v e r to the
n e x t two f i n g e r s . R e m e m b e r to keep m o v i n g the f i n g e r in the right hand
b e t w e e n the f i n g e r s o f the left h a n d .
It is the left hand t h a t w e a r e
c h a n g i n g . Put the right f i n g e r b e t w e e n the little f i n g e r and the n e x t o n e .
N o w , do the same thing w i t h the m i d d l e f i n g e r of the right h a n d .
Put
it b e t w e e n the little f i n g e r o f the left hand and the n e x t o n e . T h e n , go
to the next two f i n g e r s , r e m e m b e r i n g to b r e a t h e n o r m a l l y . Go on to the n e x t
two f i n g e r s , m a k i n g s u r e to go back and forth b e t w e e n the t h u m b and the n e x t
f i n g e r of the left hand w i t h the m i d d l e f i n g e r o f the r i g h t .
N o w , take your right t h u m b and put that b e t w e e n the t h u m b and the n e x t
f i n g e r of the left h a n d .
I a m n o t f o r g e t t i n g a b o u t the o t h e r f i n g e r o f the
right h a n d . To use it w o u l d be a step b a c k w a r d s b e c a u s e w e a r e m o v i n g inc r e a s i n g l y to larger d e m a n d s upon the left h a n d ; and the f i n g e r n e x t to the
thumb is s m a l l e r than the m i d d l e f i n g e r . Put the thumb b e t w e e n the n e x t
two f i n g e r s of the left h a n d , and then the n e x t two f i n g e r s , and then between the small f i n g e r and the n e x t o n e .
If your a r m g e t s t i r e d , be sure
to r e s t .
N o w take the f l e s h y part of your right hand b e l o w the small f i n g e r , put
that in the s p a c e b e t w e e n the left thumb and the a d j o i n i n g f i n g e r , and
m o v e it b a c k and forth b e t w e e n the f i n g e r s . T h e n , m o v e to the n e x t two
fingers.
It does n o t m a t t e r w h e t h e r the m o v e m e n t is in the left or the
right a r m , j u s t so that this part of the hand g o e s b e t w e e n the f i n g e r s .
You can move both a r m s or o n e .
Go on to the n e x t two f i n g e r s , and then
b e t w e e n the little finger and the n e x t o n e .
N o w , let the m o v e m e n t lengthen so that the left hand begins to travel
a l o n g the right a r m up to the e l b o w . Pass the w h o l e a r m b e t w e e n the small
f i n g e r and the n e x t o n e . You can a l s o turn the a r m o v e r and do this w i t h
the w i d e part o f it or w i t h the s i d e . Go to the n e x t two f i n g e r s and do
-31-
your
-32-
the inside of the right h a n d . T w i s t it a r o u n d so that you s e n s e the d i f f e r ent f i n g e r s o f the right h a n d , the palm o f the right h a n d , a n d the t h u m b .
Do this w i t h y o u r m i d d l e f i n g e r . Exert d i f f e r e n t d e g r e e s of p r e s s u r e on
the left m i d d l e f i n g e r w i t h the right hand as you d o t h i s , m a k i n g the
hole larger and s m a l l e r . T h e n , do this w i t h the next f i n g e r , and then w i t h
the small f i n g e r .
T h e n , w i t h the thumb and f o r e f i n g e r of the right h a n d , take the small
f i n g e r of the left hand and m a k e it r i p p l e . M a k e it r i p p l e as if t h e r e
w a s not a bone in it. Do this w i t h the n e x t f i n g e r . N o t i c e w h e t h e r it
w o r k s b e t t e r w i t h the a r m resting on the body or away from it. Go on to
the m i d d l e f i n g e r , the next f i n g e r , and then ripple y o u r t h u m b and m a k e it
m o v e as if it w e r e a l m o s t b o n e l e s s .
Now put the hands down a n d , o n e m o r e t i m e , rap o n c e , t w i c e , three
and four times w i t h the two f i n g e r s on e i t h e r side of the m i d d l e f i n g e r
j u s t those t w o . Then j u s t imagine d o i n g it.
Imagine rapping w i t h the
m i d d l e f i n g e r , the small f i n g e r , and the t h u m b , and then r e a l l y do it.
Sense o n c e a g a i n , as the two h a n d s lie on the m a t , w h i c h o n e lies c l o s e r
and w h i c h o n e g i v e s you a c l e a r impression o f the m a t .
N o w , o n e last t i m e , lie down and s e n s e the two h a n d s . O b s e r v e w h i c h
d i r e c t i o n you are l o o k i n g , w h e t h e r y o u r head is to o n e side and how the
two s h o u l d e r s lie. T h e n , sit up and flex the left w r i s t and s e n s e w h e t h e r
it feels m o r e f l e x i b l e .
Feel the s p a c e s b e t w e e n the f i n g e r s , w h e t h e r the
f i n g e r s o p e n e a s i l y and feel w i d e . Put the a r m b e t w e e n the f i n g e r s of the
left hand and then put the a r m b e t w e e n the f i n g e r s of the right h a n d .
Sense w h e t h e r you r e t a i n e d a n y of the w i d e n i n g .
T o u c h y o u r leg w i t h y o u r left hand and rub it up and down y o u r l e g .
T h e n , rub y o u r left leg w i t h y o u r right hand and sense w h e t h e r you n o t i c e
a d i f f e r e n c e in the w e i g h t of the two h a n d s and in the p r e s s u r e that you
e x e r t on the leg as you do t h i s . O b s e r v e w h e t h e r o n e is a c o m p a r a t i v e l y
h e a v y - h a n d e d a p p r o a c h to y o u r l e g , and w h e t h e r there is o n e hand that
w o u l d be b e t t e r to be touched b y , and a l s o to touch w i t h .
See if o n e g i v e s
b e t t e r s e n s a t i o n s and if there is a f e e l i n g of e n e r g y t i n g l i n g in o n e
hand, comparatively.
-34-
7) IMPROVING M O V E M E N T
IN ONE E L B O W *
Teaching
time:
a b o u t 30 m i n u t e s
side.
it w i t h the
right
in y o u r right h a n d .
M a k e a light fist w i t h
the
- 36 -
b e c a u s e y o u c o u l d a c t u a l l y injure y o u r s e l f a t t e m p t i n g
the m o v e m e n t in the two e l b o w s .
to do t h a t .
Compare
that
Observe what
W h a t o t h e r q u e s t i o n s m i g h t be a s k e d and w h a t m o r e m i g h t be o b s e r v e d ?
-38-
8) S E A T E D S H O U L D E R E X E R C I S E *
To begin w i t h , sit c o m f o r t a b l y in y o u r c h a i r .
Let the h a n d s rest in
your lap and the feet stand on the f l o o r . Rest the palm o f the right hand
on the right leg and the palm of the left hand on the left leg.
lower
Now do the same thing w i t h the left a r m . See if y o u n o t i c e any d i f f e r e n c e from the right a r m to the l e f t . W h i c h o n e feels b e t t e r , o r d o they
both feel the same?
How does it raise?
Let the hands rest on the l e g s .
Lift the right s h o u l d e r .
s h o u l d e r and b r e a t h e as you do
be an e a s y m o v e m e n t -- h o w e v e r
i n c h , that is all r i g h t . Stop
Now s t r e t c h your right leg o u t in f r o n t of you and put your right hand
on y o u r thigh o r your k n e e , w h e r e v e r it goes t o . A n d s l i d e it down the leg
h o w e v e r far it g o e s .
Keep your b a c k s t r a i g h t a n d bend at the m i d d l e as you
s l i d e the hand down and b a c k . M a k e the m o v e m e n t in y o u r s h o u l d e r .
See w h a t h a p p e n s if y o u do n o t bend y o u r body at a l l , so that the
s h o u l d e r has to m o v e . T r y to keep y o u r body s t i l l , and go up and down the
leg. See if you can k e e p the m o v e m e n t in the s h o u l d e r .
Keep y o u r arm
s t r a i g h t and do not bend the e l b o w . S l i d e up and down w i t h o u t b e n d i n g the
el b o w .
As you do t h a t , do not o n l y go down the leg but m o v e the s h o u l d e r back
w h e n y o u come u p . Go d o w n , b r i n g i n g the arm forward and k e e p i n g the e l b o w
s t r a i g h t , and c o m e b a c k . T h e s h o u l d e r goes forward w h e n you go down the l e g ,
and the s h o u l d e r c o m e s back w h e n you c o m e up the leg. Stop and r e s t .
Try
sure how
and then
the hand
* Teaching
time:
a b o u t 30 m i n u t e s
-39-
der m o v e b a c k t o w a r d s y o u r e a r .
Bring
it on u p and t o w a r d s the e a r .
Up and
Now put y o u r a r m behind you so that the back of the right hand is in
the small of the b a c k . Move f o r w a r d in the c h a i r so that t h e r e is room
for the hand and a r m . Now m o v e the s h o u l d e r f o r w a r d and b a c k , w i t h the
back of the hand in the small of the b a c k . T r y to let the e l b o w swing as
you d o t h a t .
And then put the palm of the hand on y o u r s t o m a c h and try to do the
same t h i n g . Move the s h o u l d e r forward and b a c k .
Now j u s t reach down y o u r leg a few t i m e s .
See if you n a t u r a l l y bend
from the m i d d l e o f y o u r b o d y , w h i c h is the right w a y to do i t , instead of
-40-
times.
-41-
-42-
9) S E A T E D S H O U L D E R E X E R C I S E
PART I I - E X P E R I M E N T A L V A R I A T I O N S *
T h i s e x e r c i s e is a c o n t i n u a t i o n of the seated s h o u l d e r e x e r c i s e j u s t
d o n e . H o w e v e r , it can a l s o b e d o n e by itself as c a n , of c o u r s e , Part I.
Now m o v e a r o u n d some m o r e , s e n s i n g the m o v e m e n t in your s h o u l d e r s .
Raise
them o v e r h e a d , both by raising them o u t to the f r o n t and raising to the
s i d e s . W h i c h m o v e m e n t is e a s i e r ?
Stop a n d sense how you s t a n d . C o m p a r e the two s h o u l d e r s , how you
stand on your f e e t , w h e t h e r you lock your k n e e s or s l i g h t l y flex t h e m .
Note if you can s e n s e the m u s c l e s in the backs of y o u r l e g s , the m u s c l e s
in the lower legs and the m u s c l e s in the u p p e r l e g s . Sense them in the
b a c k , the front and at the s i d e s .
Bend over o n c e or t w i c e to touch your t o e s , h o w e v e r c l o s e you can c o m e
to t h a t .
It d o e s not m a t t e r w h e t h e r you reach o n l y to your k n e e s , to your
s h i n s , to your a n k l e s , or to your t o e s , or w h e t h e r you can p l a c e the k n u c k l e s
or the p a l m s of your h a n d s on the f l o o r . T h e p o i n t is to o b s e r v e w h a t you
e a s i l y do at p r e s e n t , so that you can c o m p a r e that p r e s e n t p e r f o r m a n c e w i t h
w h a t you a c h i e v e l a t e r .
And now be seated in y o u r c h a i r . Let your f i n g e r s rest lightly on the
tops of your legs and m a k e some c i r c l e s w i t h your e l b o w s . T h e e l b o w s should
be p o i n t i n g o u t beyond the s i d e s of your b o d y .
M a k e small c i r c l e s and larger o n e s , slow c i r c l e s and q u i c k e r o n e s .
M o v e c l o c k w i s e and a l s o c o u n t e r c l o c k w i s e .
O b s e r v e if you can go o n e w a y
w i t h o n e e l b o w and the o t h e r w a y w i t h the o t h e r e l b o w . M a k e small c i r c l e s
w i t h the o n e and large o n e s w i t h the o t h e r e l b o w . Q u i c k o n e s w i t h o n e and
slow o n e s w i t h the o t h e r . W i t h a l i t t l e c o n c e n t r a t i o n you m a y b e a b l e to
m a k e q u i c k large c l o c k w i s e c i r c l e s w i t h o n e e l b o w w h i l e m a k i n g small slow
c o u n t e r c l o c k w i s e c i r c l e s w i t h the o t h e r e l b o w .
N o w , instead of m a k i n g c i r c l e s w i t h the e l b o w s , f o c u s on r o t a t i n g the
s h o u l d e r j o i n t s . T h e e l b o w s will still be m a k i n g c i r c l e s , but by f o c u s i n g
on the r o t a t i o n of the s h o u l d e r j o i n t s (which is the actual p l a c e w h e r e the
m o v e m e n t b e g i n s , at least if t h e r e a r e no s u p e r f l u o u s p r e l i m i n a r y m o v e m e n t s , )
then you will do it q u i t e d i f f e r e n t l y from w h e n you t h i n k of m a k i n g c i r c l e s
w i t h the e l b o w s .
R o t a t e your s h o u l d e r s c o u n t e r c l o c k w i s e , and let the c i r c l e s be as comp l e t e as p o s s i b l e , the s h o u l d e r s m o v i n g u p , d o w n , forward and b a c k to the
f a r t h e s t p o i n t s they can reach w i t h o u t f o r c i n g .
Then m a k e the c i r c l e s p r o g r e s s i v e l y s m a l l e r , until you a r e m a k i n g the
s m a l l e s t c i r c l e s w i t h your s h o u l d e r s that you p o s s i b l y can m a k e . See if
you can m a k e c i r c l e s the size of a p i n - h e a d .
Is it e a s i e r to m a k e t h e s e
tiny c i r c l e s in a c l o c k w i s e or c o u n t e r c l o c k w i s e p o s i t i o n ?
A n d can o n e
s h o u l d e r do it b e t t e r than the o t h e r ?
If s o , does that s h o u l d e r u s u a l l y
T e a c h i n g time:
a b o u t 30 m i n u t e s
-43-
excel o v e r the o t h e r o n e , or o n l y
in c e r t a i n w a y s ?
Now
stop.
-44-
the
nostrils?
Extend your left leg a g a i n , and let the left foot hang c l o s e to the
f l o o r . A n d now go down the top of the left leg w i t h your right h a n d , and
see how far it g o e s .
Does it go as far as the left o n e w e n t b e f o r e you
rested?
Does it go f a r t h e r than the left o n e w e n t at the b e g i n n i n g of the
exerci se?
Flex the left a n k l e and see w h e r e the right hand can g o , m o v i n g up
and down the top of the leg. And u n f l e x the a n k l e a n d o b s e r v e if it now
can reach f a r t h e r . O b s e r v e that w i t h this a r m , t o o , you m a k e use of the
a w a r e n e s s and f r e e d o m of the s h o u l d e r j o i n t .
Now w i t h the right hand go up and down the inside of the left leg
a w h i l e . Then go up and down the o u t s i d e , and up and down the b a c k .
Go
down the front a g a i n , and c o n t i n u e to do that w i t h the left a n k l e f l e x e d .
U n f l e x the a n k l e and do it a few t i m e s . T h e n r e s t .
Extend the left l e g , leaving the foot near the f l o o r , and w i t h both
hands g o down the sides of your left leg. Let o n e hand go down the b o t t o m
of the leg w h i l e the o t h e r hand goes a l o n g the t o p . A l t e r n a t e them so
that each hand a l t e r n a t e l y takes the top of the leg or the b o t t o m , the
hands g o i n g up and down s i m u l t a n e o u s l y .
Let the h a n d s a l s o e x c h a n g e posit i o n s , g o i n g up and down the s i d e s of the leg. T h e n let them go t o g e t h e r ,
up and down the t o p , w i t h the left a n k l e f l e x e d . Then u n f l e x the a n k l e
and see w h e r e you h a v e r e a c h e d . Then rest a m o m e n t w i t h the leg e x t e n d e d .
Now reach down the leg w i t h the left hand o n l y and see how far y o u
can g o , the s h o u l d e r j o i n t being f r e e . P a u s e and stand up for a m o m e n t .
Now bend over to touch your t o e s . O b s e r v e if you can touch e q u a l l y
or reach e q u a l l y on both s i d e s , or w h e t h e r you reach lower on the left
side or the r i g h t . N o t e if it is a strain to try to reach as far down to
the floor w i t h the right hand as y o u can e a s i l y reach w i t h the l e f t .
Then
stand up s t r a i g h t and sense your b o d y .
See if you now have the c u r i o u s
s e n s a t i o n of being taller on the left side than the r i g h t , or of the left
side of your body being l o n g e r .
If s o , is it o n l y the left leg that is
longer or is it the e n t i r e b o d y . How a b o u t even your head?
Note whether
your face a n d head feel longer o n o n e s i d e than t h e o t h e r . Or d o e s the
d i f f e r e n c e , if a n y , e x t e n d o n l y up to y o u r s h o u l d e r s or p e r h a p s to y o u r
e a r s ? W a l k a r o u n d a little and see w h a t it feels l i k e . And you m a y learn
w h a t it w o u l d be like to have o n e s h o r t leg.
Is it really p o s s i b l e to
w a l k well as you are now?
T h e n be seated in your c h a i r .
Extend your right leg and see now how
q u i c k l y w e can e s t a b l i s h body s y m m e t r y and lengthen the right s i d e .
Let
the right foot lie as close to the floor as it w i l l w i t h o u t f o r c i n g .
Move
the right hand up and down the top of the right leg. Flex the right a n k l e
as you do t h a t , and see w h e r e the hand g o e s . Then stop f l e x i n g .
Observe
if it g o e s f a r t h e r , the right s h o u l d e r being f r e e .
-45-
Now let the right hand g o up a n d down the inside o f the leg a n d see
w h e r e it g o e s .
Flex the a n k l e as you do it and see w h e r e it g o e s .
Then
stop f l e x i n g and o b s e r v e that m o v e m e n t .
T a k e the hand down the o u t s i d e of the l e g , flex the a n k l e , see w h e r e
you r e a c h . A g a i n stop f l e x i n g the a n k l e , and o b s e r v e that m o v e m e n t a l s o .
O n c e o r t w i c e , go down the leg w i t h both h a n d s .
Flex the a n k l e s
do it. T h e n do it w i t h the a n k l e u n f l e x e d .
Now s t o p .
and
that,
body
- 46 -
10) S E A T E D N E C K E X E R C I S E *
direcright
the
shouland
tell
right. ' Now do not say a n y t h i n g and turn it l e f t . Then tell the head to
turn l e f t . See if it m o v e s any d i f f e r e n t l y w h e n you tell it to m o v e .
Can
y o u feel any d i f f e r e n c e ?
Does it m o v e m o r e s m o o t h l y w h e n y o u tell it.
T h e n leave it in the m i d d l e .
Your body will do a lot of t h i n g s that you tell it to d o . And it can
do those things b e t t e r than y o u know how to do them if y o u try it y o u r s e l f .
You can talk to your b o d y a b o u t o t h e r t h i n g s and you m a y find that it is
helpful.
S o m e t i m e s it will do j u s t w h a t you tell it to do w i t h o u t any
other effort.
Now m a k e s o m e c i r c l e s w i t h your n o s e .
Imagine that right o u t in f r o n t
of you t h e r e is a c l o c k dial and you a r e g o i n g to use your nose to m o v e the
m i n u t e hand a r o u n d the c l o c k . Your nose is right a g a i n s t the c l o c k and the
clock will not turn if you do not push it w i t h your n o s e .
The w h o l e head m o v e s in a c i r c l e . C i r c l e w i t h your head so that the
nose m a k e s a c i r c l e .
Do it in such a w a y that you can turn the m i n u t e hand
Teaching
time: a b o u t 30 m i n u t e s
-47-
w i t h your n o s e .
Do it in one d i r e c t i o n a few times and then
d i r e c t i o n so that you d o not g e t d i z z y .
Stop a m i n u t e .
in the o t h e r
Now turn your n e c k and your head from right to left and let the
s h o u l d e r s turn a l s o . You turn from the s p i n e and feel that the w h o l e u p p e r
body turns t o g e t h e r .
First to one side and then to the o t h e r . T h i n k of
t u r n i n g the s h o u l d e r s w i t h the head and do n o t w o r r y a b o u t the rest of the
b o d y . B r e a t h e f r e e l y as y o u do t h a t .
N o w , w h e n you turn the s h o u l d e r s o n e w a y , turn y o u r head the o t h e r
w a y . The s h o u l d e r s go right and the head g o e s l e f t , the s h o u l d e r s go left
and the head g o e s r i g h t .
Just do it s l o w l y .
Move the head w i t h the s h o u l d e r s so that you feel w h a t that is. T h e n
o p p o s e the m o v e m e n t of the head to the m o v e m e n t of the s h o u l d e r s .
The
s h o u l d e r s go o n e w a y and the head g o e s the o t h e r .
It can be v e r y e a s y to
d o , no e f f o r t .
One of the p u r p o s e s of t h e s e e x e r c i s e s is to help you get a b e t t e r
s e n s e of your physical s e l f . Then you w i l l b e m u c h less likely to fall or
have a c c i d e n t s , and will b e g e n e r a l l y h e a l t h i e r .
None of t h e s e m o v e m e n t s
are very d i f f i c u l t u n l e s s you a r e al ienated from y o u r b o d y . A n y b o d y can do
t h e m . D i f f i c u l t i e s m e a n an i n h i b i t i o n , o r k i n k , in the brain b e c a u s e of
disuse.
Now c o n t i n u e to m o v e the head w i t h the s h o u l d e r s .
s h o u l d e r s right and turn the head and s h o u l d e r s l e f t .
and look
Head right
right in a
of the h e a d .
-48-
the o p p o s i t e of w h a t you u s u a l l y d o .
Do n o t m a k e
it any g r e a t
effort.
t h e r e is a sheet of p a p e r
the p a p e r w i t h y o u r t o n g u e .
Make circles.
Do s o m e in
c i r c l e s and some b i g o n e s .
left to r i g h t .
O b s e r v e how it m o v e s -- the
-49-
-50-
11) EYES #1 *
" e a c - i n g time:
about 4 5 - 6 0 m i n u t e s
this
they
until
tilt
eyes
-51-
feet
-52-
-53-
-54-
-55-
And n o t i c e
the
Inhale
side
-56-
12) EYES #2 *
A s s u m e a c o m f o r t a b l e seated p o s i t i o n , p r e f e r a b l y on the f l o o r or in
a c h a i r . Rub your p a l m s t o g e t h e r a n u m b e r of t i m e s . T h e n p l a c e y o u r palms
over your c l o s e d e y e s in such a m a n n e r as to e x c l u d e l i g h t , so that even if
the e y e s w e r e open it w o u l d be d a r k . You can c h e c k that by o p e n i n g the e y e s .
Close them a g a i n . T h e p a l m s s h o u l d e x c l u d e j u s t as much light as p o s s i b l e
w h i l e n e i t h e r p u t t i n g p r e s s u r e on the e y e b a l l s nor i n t e r f e r i n g w i t h the
breath i n g .
Open your e y e s .
It should b e , as n e a r l y as p o s s i b l e , c o m p l e t e l y
b l a c k . W h e n you c l o s e them it is a l s o b l a c k .
If you see c o l o r s or lights
w h e n you c l o s e your e y e s , m a k e s u r e you a r e n o t p r e s s i n g o n the e y e b a l l s .
T r y to let the e y e s r e l a x as c o m p l e t e l y a s you c a n . T h i n k a b o u t y o u r field
of v i s i o n w i t h the c l o s e d e y e s a s b e c o m i n g b l a c k e r and b l a c k e r a s b l a c k
as the b l a c k e s t ink. Just think o f it as g e t t i n g d a r k e r and d a r k e r and
darker.
L e a v e the eyes c l o s e d and rub the palms t o g e t h e r a n u m b e r o f t i m e s .
Rub the palms back and forth v e r y q u i c k l y , so that there is q u i t e a bit
of f r i c t i o n and the palms and hands feel h o t . And then put them o v e r the
e y e s a g a i n so that the e y e s a r e bathed in that h e a t . Let the c l o s e d e y e s
r e l a x . And s l o w l y , the e y e s r e m a i n i n g c l o s e d , r e m o v e the p a l m s .
Continue
to think a b o u t b l a c k n e s s , a b o u t r e l e a s i n g the e y e s , so that they a r e
very, very relaxed.
S l o w l y , s l o w l y , open the e y e s . Open them a bit at a t i m e .
Keep
increasing the o p e n i n g until they are v e r y w i d e . T h a t d o e s not mean to
b u l g e the e y e s , j u s t o p e n them very w i d e . Open y o u r m o u t h w i d e and yawn
at the same t i m e , and see if the e y e s go w i d e r . C l o s e the m o u t h .
Inhale
d e e p l y and see if that helps the e y e s to open w i d e r .
Now look up as far as you can w h e n you inhale and look down as far
as you can w h e n you e x h a l e .
Do not m o v e y o u r head as you do t h i s , o n l y
your e y e s . T r y to s e n s e w h e t h e r you tense the back of your n e c k w h e n you
do t h a t .
If you a r e a w a r e of t e n s i o n in the n e c k , e s p e c i a l l y at the b a c k ,
try to m i n i m i z e that tension as you c o n t i n u e to m o v e the e y e s .
J u s t look any p l a c e you 1 ike w i t h your e y e s , and o b s e r v e the n e c k as
you i n h a l e . A n d , as you i n h a l e , think o f the n e c k g e t t i n g l o n g e r .
Think
of the n e c k relaxing as y o u e x h a l e . Try to look up w h e n y o u inhale w i t h o u t
tensing the n e c k . M a k e sure that the j a w is r e l a x e d , and the m o u t h .
Inhale
w h e n you look up and e x h a l e w h e n you look d o w n . Then s t o p .
Blink the e y e s a n u m b e r of t i m e s . T r y doing it s l o w l y . And see how
fast you can b l i n k t h e m , but b r e a t h e n o r m a l l y as you do t h a t .
S q u e e z e the e y e s t i g h t l y shut and open t h e m . Do that t h r e e or four
t i m e s . Close the e y e s as s l o w l y as you can and then o p e n them as s l o w l y
Teaching time:
about 45 m i n u t e s
-57-
sausage.
-58-
tips.
-59-
-60-
-61-
13)
#3
Teaching
time:
a b o u t 30 m i n u t e s
-62-
to o n e side and g e t u p .
N o t e the p o s i t i o n of y o u r
head
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-64-
14) I N T E G R A T I N G
BODY
IMAGE *
to
Teaching time:
a b o u t 60 m i n u t e s
-65-
the
side
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-67-
oppose them.
Now
let t h e m g o t o g e t h e r a g a i n .
Then
stop.
-68-
The movement
is b a c k , n o t
Flap the
shoulders
C l o s e your e y e s and see how the body image has c h a n g e d from w h e n you
scanned it l a s t . See if n o w the left leg is c l e a r e r than the right o n e .
W h a t a b o u t the s h o u l d e r s ?
Is o n e c l e a r e r or a r e they s y m m e t r i c a l ?
T h e n bend your left e l b o w and e x t e n d y o u r right l e g . Flex and e x t e n d
the right foot and the left e l b o w s i m u l t a n e o u s l y a few t i m e s . Do it q u i c k l y .
Then do it w i t h both a r m s .
Do it w i t h the right e l b o w and the left w r i s t
a few t i m e s , and then w i t h the left e l b o w and the right w r i s t a few t i m e s .
Do a n u m b e r of m o v e m e n t s w i t h the left leg and the right a r m , and then w i t h
the left a r m and the right l e g . Then stop a g a i n .
N o t i c e how the body image has c h a n g e d n o w . Do you sense the s h i f t
to the right side or to the left side?
Do you feel s y m m e t r i c a l ?
N o w , on the side that you feel is less c l e a r in your body i m a g e ,
imagine a n u m b e r of m o v e m e n t s w h e r e you flex and e x t e n d both the knee and
the e l b o w of that s i d e .
Then put the soles of y o u r feet t o g e t h e r and c l a s p your h a n d s .
B r e a t h e t h r o u g h your m i d d l e up into the top of y o u r h e a d . T r y to b r e a t h e
in at the p l a c e w h e r e your legs s e p a r a t e and b r e a t h e o u t t h r o u g h the
top of y o u r h e a d . M a k e sure that you are s i t t i n g as s y m m e t r i c a l l y as
p o s s i b l e o n the c h a i r , that the soles o f the feet a r e e n t i r e l y t o g e t h e r and
the hands are c o m p l e t e l y i n t e r l a c e d . B r e a t h e right up t h r o u g h the m i d d l e .
See if the b r e a t h i n g is truly right up the m i d d l e , and d o e s n o t go o f f to
o n e side of your nose or the o t h e r . Do you feel that you are b r e a t h i n g
up your back or your f r o n t ?
Do you feel the c o r e of your body?
It feels
as if it goes right t h r o u g h the m i d d l e . P r o v i d e d that you have p l a c e d
your body in a b a l a n c e d p o s i t i o n , that kind of b r e a t h i n g up the m i d d l e
will help to i n t e g r a t e the body image and even it o u t .
As you do it, sense w h e t h e r the body is really s y m m e t r i c a l . To c e n t e r
and b a l a n c e the body is a l s o an e x c e l l e n t m e d i t a t i o n .
It is a w a y of
c e n t e r i n g and b a l a n c i n g e m o t i o n s or c o n f l i c t s . Y o u can m o v e into the c e n t e r
of the c o n f l i c t and see the two sides of i t , t h e r e b y being b e t t e r a b l e to
r e s o l v e i t . Essential to using it in that w a y is to r e a l l y p l a c e the body
in such a p o s i t i o n that it is as s y m m e t r i c a l as p o s s i b l e , and then use the
b r e a t h i n g up the m i d d l e to m a k e the body image as identical as p o s s i b l e on
the two s i d e s . W h e n you do t h a t , q u i t e p o s s i b l e for a little w h i l e , y o u
m a k e p e a c e b e t w e e n the two h e m i s p h e r e s of the brain and to some e x t e n t between the c o n s c i o u s and the u n c o n s c i o u s m i n d s . Y o u g i v e equal w e i g h t and
s i g n i f i c a n c e to the t o t a l i t y of y o u r s e l f . T h e body e x p e r i e n c e s that lack
of bias or p r e f e r e n c e for o n e part and p r e j u d i c e a g a i n s t a n o t h e r , so it
b e g i n s to feel i n t e g r a t e d . T r y that as a m e d i t a t i o n . A l s o , try it as
a means of d e a l i n g w i t h p a i n .
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-70-
15) C O O R D I N A T E D S Y M M E T R Y :
SECOND
INTEGRATION
To do the f o l l o w i n g e x e r c i s e y o u s h o u l d h a v e a s t r a i g h t - b a c k e d ,
u n u p h o l s t e r e d c h a i r to sit o n . A p i l l o w on the seat of the c h a i r is no
o b s t a c l e , but o n e s h o u l d n o t sink into the c h a i r and n e i t h e r should the
chair h a v e a r m s .
P l e a s e seat y o u r s e l f w e l l f o r w a r d in the c h a i r so that t h e r e is at
least a h a n d ' s b r e a d t h b e t w e e n your b a c k and the b a c k of the c h a i r .
Extend y o u r left a r m so that y o u r left p a l m rests on your left k n e e .
Let y o u r right hand rest on y o u r r i g h t leg in any w a y that is c o m f o r t a b l e .
M a k e a light fist w i t h your left hand and roll the fist to the l e f t ,
m a i n t a i n i n g c o n t a c t w i t h your l e g . Roll the fist left and then bring it
back to its s t a r t i n g p l a c e . Keep the fist left and then bring it b a c k
to its s t a r t i n g p l a c e . Keep on d o i n g that for a w h i l e . Your back should
be r e a s o n a b l y s t r a i g h t .
B r e a t h e f r e e l y as you c o n t i n u e w i t h
as your left a r m r o t a t e s o u t , your right
head m o v e s ; w h e t h e r you tend to sit m o r e
w h a t e v e r e l s e you can o b s e r v e . S t o p and
y o u r left k n e e .
the m o v e m e n t and n o t i c e w h e t h e r ,
shoulder moves; whether your
h e a v i l y on the left b u t t o c k and
rest w i t h your p a l m lying on
Teaching time:
a b o u t 30 m i n u t e s
-71-
g a i n s will
undefined.
on your l e g s .
n o t e how your
do you look?
Is
to get in on the
b y r o t a t i n g the
like it and
stop and rest
your l e g s .
-72-
- 73 -
s u r p r i s e y o u r s e l f by m o v i n g too q u i c k l y . W i t h s o m e p e o p l e , the p r e s e n t
e a s e of m o v e m e n t w i l l so far e x c e e d w h a t they a r e a c c u s t o m e d to t h a t they
m i g h t go too fast and lose e q u i l i b r i u m .
See h o w you t u r n , even from a stat i o n a r y p o s i t i o n or w h i l e w a l k i n g . N o t e how y o u a r e c a r r y i n g y o u r s e l f and
a n y t h i n g e l s e y o u may be a b l e to o b s e r v e .
W a l k a r o u n d a little m o r e and e n j o y this second
more symmetrical functioning.
i n t e g r a t i o n and
the
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16) D I F F E R E N T I AT ING M U S C L E S A N D M O V E M E N T S OF B A C K A N D S H O U L D E R *
T e a c h i n g time:,
a b o u t 45 m i n u t e s
-75-
-76-
g o , and m a k e some a d d i t i o n a l
more giant circles, clocklosing c o n t a c t w i t h the
the s h o u l d e r m u s t rotate
-77-
17) A R M S A B O V E HEAD *
Teaching
time:
a b o u t 45 m i n u t e s
-78-
fist a n o t h e r q u a r t e r turn or
so.
Then put the head down and see if you can e a s i l y roll that q u a r t e r
turn that w a s i m p o s s i b l e b e f o r e . Roll the fist up and see w h e r e y o u can
go w i t h o u t s t r a i n i n g . Then bend y o u r l e g s , raise your p e l v i s high o f f the
f l o o r , and see if you can roll an e x t r a q u a r t e r turn w i t h the fists in
the upward d i r e c t i o n .
Lower the p e l v i s a n d see if you do n o t retain t h a t
e x t r a m o v e m e n t a l s o , so that n o w w h e n you roll the fists y o u have e x t e n d e d
y o u r a b i l i t y to r o t a t e the s h o u l d e r j o i n t s by a l m o s t fifty per c e n t , and
some will gain e v e n m o r e .
T h i s e f f e c t w o u l d be q u i t e i m p o s s i b l e to a c h i e v e by force o f w i l l w i t h o u t inflicting some injury o n the b o d y . But the b r a i n , w h e n a p p r o a c h e d
by a mind that is k n o w l e d g e a b l y u s e d , w i l l g i v e the a l t e r a t i o n a l m o s t
i nstantaneously.
Roll the fists a few m o r e t i m e s , and then put the a r m s down and r e s t .
Sense how your s h o u l d e r s l i e . And slide t h e m up t o w a r d s your e a r s a g a i n a
n u m b e r o f t i m e s . T h e n bend the a r m s at the e l b o w s . Put the u p p e r a r m s at
s h o u l d e r h e i g h t and let the lower a r m s sink t o w a r d s the f l o o r a b o v e your
head.
If they touch the f l o o r , let them rest on the b a c k s o f y o u r h a n d s .
And t h e n , w i t h the w r i s t s still e x t e n d e d , raise them until the f i n g e r s p o i n t
s t r a i g h t to the c e i l i n g . K e e p lowering and raising t h e m .
O b s e r v e the f e e l i n g in y o u r s h o u l d e r s as y o u d o it. See if you can
c o n t i n u e w i t h the m o v e m e n t , b r i n g i n g the h a n d s and a r m s down by your s i d e s
so t h a t the palms lie flat on the f l o o r . T h e upper a r m s remain at s h o u l d e r
h e i g h t , a n d the lower a r m s a r e at right a n g l e s t o t h e u p p e r .
Do your s h o u l d e r s h a v e t o c o m e o f f the floor as y o u lower your a r m s
a n d , if s o , at w h a t p o i n t ?
Is it the same w i t h each s h o u l d e r ?
If n o t , how
do they d i f f e r ?
C o n t i n u e the m o v e m e n t , lowering the hands t o w a r d s the floor a b o v e your
head and then lowering them so the p a l m s touch or a p p r o a c h the floor at
your s i d e s . But a l t e r n a t e the m o v e m e n t s so that the right a r m and hand
a r e o v e r h e a d w h e n the left o n e s a r e down at your s i d e . T h e y should m e e t
o n e a n o t h e r at that m i d p o i n t w h e r e the f i n g e r s a r e p o i n t i n g toward the
ce ili n g .
Stop and let the e x t e n d e d a r m s rest at s h o u l d e r h e i g h t w i t h the palms
u p . Then bend the e l b o w s , s l i d i n g the h a n d s a l o n g the f l o o r t o w a r d s your
h e a d . S l i d e them s i m u l t a n e o u s l y and then do it a l t e r n a t e l y , so that o n e
goes o u t to the side as the o t h e r c o m e s up toward the h e a d .
Extend the m o v e m e n t so the h a n d s m o v e a l t e r n a t e l y down a l o n g the floor
to touch y o u r s i d e s . N o t e that the d o w n w a r d part of the m o v e m e n t is d o n e
w i t h the palms down on the f l o o r ; the u p w a r d part o f the m o v e m e n t is d o n e
w i t h the palms u p . C o n t i n u e to do it but w i t h both a r m s m o v i n g t o g e t h e r .
T h e n stop and rest a m o m e n t w i t h the h a n d s a b o v e the h e a d , on or c l o s e to
the f l o o r .
-79-
-80-
e a s i l y c o m e down a l o n g s i d e the e a r s .
Then roll to o n e s i d e . Get up and w a l k a r o u n d and o b s e r v e the f e e l i n g s
a n d t h e m o v e m e n t s in your s h o u l d e r s . See if the a r m s d o not v e r y e a s i l y
swing high w h e n y o u w a l k , and a l s o v e r y f r e e l y swing t o w a r d s the c e i l i n g .
W a l k a r o u n d and see w h a t e v e r e l s e y o u m a y o b s e r v e .
-81-
18) C O M P L E T I N G
BODY
IMAGE:
S E N S I N G T H E HEAD *
* Teaching
time:
about 45 m i n u t e s
lead
the
-82-
movement;
w h e n the head goes left let the left ear lead the m o v e m e n t .
See
if this improves your p e r f o r m a n c e . T r y it the old w a y , t u r n i n g the head
right and f o c u s i n g on the left ear and t u r n i n g left w h i l e f o c u s i n g on the
right e a r . T h e n go back to letting the right ear lead the m o v e m e n t right
and the left ear lead the m o v e m e n t l e f t . O n c e a g a i n y o u see how to m a k e
a m o r e e f f i c i e n t - - o r , for that m a t t e r , m o r e i n e f f i c i e n t - - u s e of your n e r v o u s
s y s t e m , d e p e n d i n g on how y o u use your i n t e l l i g e n c e and how you focus y o u r
awa r e n e s s .
Let y o u r head rest in the m i d d l e and o b s e r v e how you s e n s e your h e a d .
See if you can sense the top of the h e a d , the f o r e h e a d , the t e m p l e s , the
e y e s , the n o s e , the c h e e k b o n e s , the e a r s , the l i p s , the lines of the j a w ,
the interior o f the m o u t h and the t o n g u e , the t h r o a t and the n e c k , a n d
w h a t e v e r e l s e y o u s e n s e p l a i n l y , d i m l y , or n o t at a l l .
Roll the head s i d e to side and n o t i c e w h a t y o u s e n s e as you do t h a t .
Then lie on your left side in such a w a y as to be a b l e to place as m u c h of
the left side of your f a c e on the floor as p o s s i b l e . O b v i o u s l y , p u t t i n g the
left hand a b o v e the head is n o t a good w a y to do it. P u t t i n g the left hand
in f r o n t of y o u improves the s i t u a t i o n s l i g h t l y , but not m u c h . P u t t i n g the
left a r m behind y o u , h o w e v e r , a l l o w s the left side of the face to rest on
the f l o o r . Note w h i c h part o f it m a k e s c o n t a c t w i t h the f l o o r .
Lie in such a w a y that the ear is flat a g a i n s t the f l o o r . T h e n roll
the head to the right ,to m a k e c o n t a c t w i t h the f o r e h e a d , the e y e s , the
n o s e , the m o u t h and the chin on the f l o o r . And go back and forth on the
floor b e t w e e n those p a r t s and the e a r . See w h e t h e r it m a k e s any d i f f e r e n c e
w h a t y o u do w i t h y o u r l e g s , w h e t h e r the head m o v e s m o r e f r e e l y w i t h the legs
bent a n d c l o s e r to the u p p e r body than w i t h the legs e x t e n d e d . See if you
can turn the head so as to c o m e o n t o the f r o n t of your f a c e .
But be careful
of y o u r n o s e . You w i l l find that if you roll d i r e c t l y to the s i d e , the
n o s e w i l l p r e v e n t the front of the face from m a k i n g good c o n t a c t .
If,
h o w e v e r , you turn in such a w a y that you c o m e o n t o your f o r e h e a d , then the
p r e s s u r e on the n o s e w i l l be from the top t o w a r d s the b o t t o m , the n o s e will
f l a t t e n , and f o r e h e a d , n o s e , lips a n d chin can all m a k e s i m u l t a n e o u s cont a c t . P r a c t i c e t u r n i n g the head until you can do that e a s i l y . Pay a t t e n tion to the f e e l i n g s in e v e r y part of your face that m a k e s c o n t a c t w i t h
the floor in the c o u r s e o f t h a t m o v e m e n t . Note t h a t y o u roll o v e r the
c h e e k and eye e n route b e t w e e n the ear and the f o r e h e a d .
T h e n lie on your back and r e s t . C o m p a r e the two s i d e s o f the body
including the s h o u l d e r s , the h a n d s , the feet and the f a c e . T h e n turn o n t o
your right side w i t h y o u r right a r m behind y o u , and do the same thing m o v i n g
from lying on y o u r ear to lying c o m f o r t a b l y on the front of y o u r f a c e .
Remember that you m u s t p r e s s down on your nose from a b o v e and not e x e r t p r e s s u r e
m a i n l y on the side of the n o s e .
W i t h the face lying on its f r o n t , g e n t l y push the head up and down
that the face slides up and down a l o n g the f l o o r . T h e n s t o p .
Lie on your back a m o m e n t ; c o m p a r e w h a t you s e n s e now w i t h y o u r
so
last
-83-
s c a n n i n g of your
body.
Roll to a s i t t i n g p o s i t i o n .
Put the f r o n t s o f your lower legs on
the floor so that y o u a r e s i t t i n g on y o u r h e e l s , or h o w e v e r c l o s e l y you
can a p p r o x i m a t e t h a t . T h e n lift your p e l v i s up and f o r w a r d , c o m e down
o n t o your f o r e a r m s , and put the top o f your head on the f l o o r . T h e n , by
m o v i n g y o u r p e l v i s f o r w a r d and b a c k , roll the head on the floor so that you
c o m e down o n t o your f a c e . And then go back onto the top of your head and
as far b a c k o v e r o n t o the b a c k of your h e a d as you can go w i t h o u t d i f f i c u l t y , f i r m l y r e s i s t i n g a n y impulse to e i t h e r stand on your head or do a
somersault.
If you a r e d o i n g this e x e r c i s e in a room w i t h o t h e r p e o p l e ,
and you w e r e to fall a g a i n s t them u n d e r t h e s e c i r c u m s t a n c e s , y o u e a s i l y
could break someone's n e c k . Now stop.
Put your left ear and the left side o f y o u r face on
your head left a n d r i g h t , c o m i n g o v e r o n t o the right ear
b a c k o n t o the left e a r . See if you do it b e s t w h e n your
a b o u t at the level of your e a r s , or w h e t h e r that is too
should rather be p l a c e d s l i g h t l y h i g h e r .
the f l o o r .
Turn
a n d then going
hands are placed
low and the hands
-84-
ABOUT THE
AUTHOR
R o b e r t M a s t e r s has b e e n , s i n c e 1 9 6 5 , D i r e c t o r of R e s e a r c h of T h e
F o u n d a t i o n For Mind R e s e a r c h , f i r s t in N e w Y o r k C i t y , then in P o m o n a , New
York.
From 1 9 6 2 - 1 9 6 6 h e w a s D i r e c t o r o f T h e L i b r a r y o f Sex R e s e a r c h , New
York City.
From 1 9 6 5 - 1 9 6 8 he w a s a l s o D i r e c t o r of T h e Visual Imagery
R e s e a r c h P r o j e c t , New Y o r k C i t y . He is a u t h o r o r c o - a u t h o r of e i g h t e e n
b o o k s and m o r e than o n e h u n d r e d p a p e r s a n d a r t i c l e s d e a l i n g w i t h a s p e c t s
of human b e h a v i o r d e a l t w i t h in his r e s e a r c h a n d p s y c h o t h e r a p e u t i c and
teaching w o r k .
D r . M a s t e r s ' m a n y y e a r s of c l o s e c o l l a b o r a t i v e w o r k w i t h his w i f e ,
D r . Jean H o u s t o n , in the area of m a k i n g a c c e s s i b l e and e x t e n d i n g latent and
p r o d u c t i v e human c a p a c i t i e s , has m a d e its w a y into m a n y school p r o g r a m s
at all a g e levels and into p r o g r a m s for the e l d e r l y and for p e r s o n s w i t h
b e h a v i o r a l p r o b l e m s as w e l l as for the s p e c i a l l y g i f t e d .
He did p i o n e e r i n g r e s e a r c h w i t h m e s c a l i n e , LSD and o t h e r p s y c h o a c t i v e
s u b s t a n c e s f r o m 1 9 5 4 - 1 9 6 5 . His w o r k w i t h h y p n o s i s - - c l i n i c a l , e x p e r i m e n t a l
and d e v e l o p m e n t a l - - b e g a n in 1952 a n d c o n t i n u e s up to the p r e s e n t .
The
main t h r u s t of his r e s e a r c h a c t i v i t i e s has been human p o t e n t i a l s or c a p a c i t i e s t h e study of g e n i u s , c r e a t i v i t y , a l t e r e d s t a t e s of c o n s c i o u s n e s s ,
s e n s o r y i m a g e r i e s , a c c e l e r a t e d mental p r o c e s s e s (time d i s t o r t i o n ) and p s y c h o s o m a t i c p r o c e s s e s . For the p a s t d e c a d e he has b e e n e s p e c i a l l y involved in
r e s e a r c h and a p p l i c a t i o n s o f p s y c h o p h y s i c a l r e - e d u c a t i o n a l m e t h o d s , part i c u l a r l y neural a n d s e n s o r y r e - e d u c a t i o n , and h a s c o n d u c t e d m a n y w o r k s h o p s
and t r a i n i n g p r o g r a m s for s t u d e n t s and t e a c h e r s of his P s y c h o p h y s i c a l M e t h o d
in the U . S . , E u r o p e and A s i a . P s y c h o p h y s i c a l M e t h o d is s y n t h e s i z e d w i t h
h y p n o s i s , o r t r a n c e , in his p s y c h o t h e r a p e u t i c p r a c t i c e .
-85-
PSYCHOPHYSICAL
METHOD
P s y c h o p h y s i c a l M e t h o d is a very p o t e n t , and a l s o p l e a s u r a b l e , a p p r o a c h
to improving human h e a l t h a n d f u n c t i o n i n g .
G r o u n d e d in s u b t l e and s o p h i s t i cated u n d e r s t a n d i n g s of the w o r k i n g s of the human m i n d - b o d y s y s t e m , it o f f e r s
a d v e n t u r e s in s e l f - e x p l o r a t i o n and s e l f - u n d e r s t a n d i n g , w h i l e m o v i n g the
person c l o s e r to an o p t i m a l use of the s e l f . T h e b e s t i n t r o d u c t i o n in
w r i t i n g is the b o o k , by D r s . R o b e r t M a s t e r s and Jean H o u s t o n , L i sten i ng
to the B o d y . B r i e f l y , P s y c h o p h y s i c a l M e t h o d :
o
o
o
o
-86-
COMMENTS
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Mind Games:
"I think that M a s t e r s and Houston a c t u a l l y have broken
through to a new u n d e r s t a n d i n g of the sense and uses of the d i s c i p l i n e s
of inward-turned c o n t e m p l a t i o n - - a n u n d e r s t a n d i n g that leaves the Freudian schools of t e c h n i q u e and theory far b e h i n d . Their a c c e n t is not
on the curing of d i s e a s e but on the e n l a r g e m e n t , r a t h e r , of our h e a l t h . "
J o s e p h C a m p b e l l , New York City
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The V a r i e t i e s o f P s y c h e d e l i c E x p e r i e n c e :
"It may well be that this
is one of the most important books of the c e n t u r y ; it is e a s i l y the m o s t
brilliant v o l u m e dealing w i t h the p s y c h e d e l i c e x p e r i e n c e . "
- - S t a n l e y K r i p p n e r , P h . D . , Director of P s y c h i a t r i c Research
Maimonides Hospital, Brooklyn, N.Y.