The

PSAM ExercIse

PRAYER
SYNTHESIS-
ACTIVITY for
METAMORPHOSIS
Intent: Access Optimum Undifferentiated Ener
… FOR PEOPLE OF THE NEW
MILLENIUM IN SEARCH OF
WELLNESS AND HEALTHY LIFE
STYLE THAT CONFERS SELF-
EMPOWERMENT, HEALTH
RESTORATION AND LONGEVITY
…
…preface

As a caterpillar spins silk to web

a cocoon around itself and
later emerges as a winged
moth…so must a person spin
BioEnergy to effect
metamorphosis and be
transformed into what one can
be … a healthy integrated
enlightened individual.
…caution
The procedure presented here is
strictly for Catholic Christians
… for only they may practice
the exercise safely and
successfully.
Any non-Catholic who tries the exercise out
of curiosity will be risking conversion and
gain health and wellness. The
proponents of this activity disclaims
responsibility for any such beneficial
outcome.
Thank you.
…mission
Integrative Holistic Health
System has devised methods
for maintaining and regaining
health and wholeness…
retrieving the missing pieces
of ones life and finding ones
way back to ALL THAT IS.
Imparting this skill of
empowerment to others is the
main objective of this work
… a method for transformatio
A caterpillar
undergoes
metamorphosis
from a crawling
larva and
pupates
immobile inside
its cocoon …
emerges finally
as a fully
developed
flying adult – all
For an ordinary mortal, the
quest or transformation may
not be realized in ones life.
Transformation is not a
venture that could be
undertaken only when one
feels like doing it. The quest
has to be carried out mindfully
diligently every day. The
struggle for survival is a 24/7
activity.
Thinking about success should
be out of question. In this
quest for wholeness, a
questioning mind may prove to
be a burden especially if its
point of inquiry is not directed
to The CREATOR. Precious
energy is wasted in mental
agitation that can lead to the
disintegration of the
organism…
Rather, one should be like the
caterpillar after spinning its
cocoon, spends for sometime inside
– IMMOBILE in SILENCE …separated
temporarily from the outside world
… and later emerges as a beautiful
winged creature.
Others lived productively this way
before…with determination, any
one can.
Rather, one should be like the
caterpillar after spinning its
cocoon, spends for sometime inside
– IMMOBILE in SILENCE …separated
temporarily from the outside world
… and later emerges as a beautiful
winged creature.
Others attained total health and
wellness successfully this way
before…with determination, any
one can.
 PRAYER
SYNTHESIS
ADAPTIVE FACULTIES CENTERS OF AWARENESS THE LORD’S PRAYER

CONSCIOUSNESS TOP OF HEAD OUR FATHER IN

HEAVEN

COGNITIVE FOREHEAD HOLY BE YOUR

NAME
 

COMMUNICATION THROAT YOUR KINGDOM

COME
 
AFFECT CHEST YOUR WILL BE DONE
ON EARTH
AS IN
HEAVEN

 
SUSTENANCE ABDOMEN GIVE US TODAY OUR
DAILY NEEDS
 
ENERGY NAVEL FORGIVE US OUR
SINS
AS WE
FORGIVE OTHERS
PROCREATIVE GENITAL DO NOT BRING US TO
 ADAPTIVE FACULTIES CENTERS OF
AWARENESS THE LORD’S
PRAYER

TOP OF HEAD OUR FATHER IN HEAVEN

CONSCIOUSNESS
FOREHEAD  HOLY BE YOUR NAME
COGNITIVE
COMMUNICATION
THROAT YOUR KINGDOM COME

CHEST ♥ YOUR WILL BE DONE ON EARTH AS IN

HEAVEN
AFFECT
GIVE US TODAY OUR DAILY NEEDS
EPIGASTRIUM 
SUSTENANCE
FORGIVE US OUR SINS AS WE FORGIVE
NAVEL OTHERS
ENERGY
DO NOT BRING US TO THE TEST
PROCREATIVE
GENITALIA 
WASTE PERINEUM  BUT DELIVER US FROM THE EVIL ONE
MANAGEMENT
The FIVE TIBETANS
1st Exercise - Extend
arms out to the sides,
palms down. Relax
shoulders, and bring arms
in line with shoulders.
Turn in place in a
clockwise direction. Focus
your vision on a single
point straight ahead to
avoid dizziness. After the
exercise take 3 deeps
breaths. With hands
together, raise arms over
heard on the inhale.
Exhaling, lower arms out
to the sides and down.
2nd Exercise - Lie flat with arms extended alongside the
body. Palms down. Breathe in through the nose and raise
head off the floor. At the same time lift legs off the
ground, keeping legs straight. Exhaling, lower head and legs
back down, keeping legs straight as you go down. Relax
muscles for a moment and then repeat. Once complete, take
3 deep breaths while lying flat with hands placed over lower
abdomen.
3rd Exercise - Kneel with knees under hips and toes
tucked under. Breathing out, lower chin toward chest.
Breathing in arch back, dropping head back. Hands on
buttocks or thighs for support. When complete, take 3 deep
breaths while kneeling or lying flat. Hands over lower
abdomen.
4th Exercise - Sit with legs extended in front of you, feet hip
width apart. Palms are placed alongside body, fingers pointing
forward. Breathe out and tuck chin in toward chest. While slowing
breathing in, raise torso off the ground and drop head back. While
holding position, hold breath and tighten every muscle in the body.
Breathing out, slower lower back down to starting position. Rest a
moment, then repeat. When complete, lie flat and take 3 deep
breaths to relax.
5th Exercise - Start in table position with hands shoulder
width apart and knees directly under hips. Inhaling, lift
tailbone up and press heels down into an inverted V position.
Chin tucks in toward chest. Exhaling, lower body forward
and down. Arch the back and tilt head back to look up.
Shoulders remain broad and toes are tucked under. When
complete lie flat and take 3 deep breaths to relax.
…postures for meditation
Meditation

Silently lie down with arms stretched by
your sides or sit crossed leg on the
floor or on a comfortable chair as
comfortably as possible.

Focus attention on the navel ( about 1 inch

below and 3 inches inwards).

Take slow, long, full, deep breaths

inhaling through the nose and
exhaling through the mouth while the
tip of the tongue touches the roof of
the palate.
chrysalis
Maintain this process for at least five
minutes or more.

This silent meditation allows the body to

absorb all the vital energies generated
by the exercises.
…other postures for meditation:

LOTUS
Postures

Use the position that could be maintained

comfortably for the duration of the exercise.