Meditation

This method can be taught in an hour.

However like all real things, the practice needs to be in depth over time.

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1- FREE YOUR VOICE!

We feel where our voice is restricted.

We express ourselves so that our vocal blockages open.

We speak, read, sing, express etc in the way that deepens our relaxation and builds our energy.

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2- OPENING THE JAW

We free all the deep tensions in our face.

We stretch the jaw open as wide as we can.

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3-SUSPENDING THE TOP OF THE HEAD

We feel as if it’s being pulled by a string upwards.

All the spinal vertebrae separate and elongate.

Our chin drops towards our chest as our shoulders roll back and down.

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4-  MOVEMENTS COME FROM THE VERY CENTER OF THE INSIDE OF OUR BODY

Our outer limbs follow our inner movements.

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5- RELAXING

We are relaxing completely.

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6- USING OUR HANDS

We are massaging the places in our body that are most stuck.

Our own hands are the greatest tool on earth.

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7-  AWARENESS OF THE BREATH.

We are breathing fully, slowly, softly, rhythmically.

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8- FEELING INSIDE

We are making every word, and sound, and song we make with feeling.

Feeling all the most subtle sensations inside your body.

Feeling where we are blocked and numb and feeling inside there!

We have to ‘feel to heal.’

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9- AUDIENCE.

We are not just training for ourselves.

We are training for how to interact with anyone we meet today.

And you are training to interact with limitless people in the future.

There is always an element of training for our future,

Be in the moment without getting lost in it.

We all have great battles ahead and are training for them.

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10- ANATOMY.

We feel inside our anatomy.

We pay attention to our anatomy.

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11- SMOOTHNESS.

We consciously make all our movement, sounds, etc, exactingly smooth.

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12- CONTINUITY.

We will often have the impulse to break whatever ‘flow’ we are in.

The longer you we practice in one continuous masterful session,

the deeper we will go in.

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13- EXPANSION.

We are letting our whole body continually expand.

We physically OPEN UP!

We stretch! Jump around and stretch our lung capacity!

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14- SUPPORT

Our proper breathing by feeling the alignment of your pelvis.

When practicing standing, we tuck our tailbone down to point to the ground so that our lower back is flat.

We are loose and relax and drop our weight.

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15- RHYTHM.

Finding our rhythm.

With our movements, with our words, with our breathing and all.

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16- FIRE.

Feeling inside ourself what we are most burningly psyched about.

We dig it up.

We connect to it.

This whole work is to bring our focus towards the direction that we are most wanting to go.

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17- ROOT DOWN.

Dropping all our physical weight, our center of gravity, down down down to the center of the earth.

Standing tall and dropping all our weight onto our thighs.

Letting our upper body dance free and take all our weight on our thighs.

The center of the earth is a long way down, so we keep dropping!

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18- THINK DEEPER.

Think. Think!

The goal here is to express ourself completely about what we most want to,

and think as deeply as we can about what we most want to.

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19- GO TO NATURE.

Whenever possible practicing this method out in nature.

Braving the elements, we force ourselves to develop our health.

Places of total isolation that are as natural as possible are ideal!

Highly recommended is the same spot in nature, off-trail, every day.

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20- SLOW DOWN.

As we are rebirthing our world with this method, the slower we practice,

the faster we create a new way of being in your world.

To go fast, we slow down!

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21-PUSH THROUGH THE GOOD PAIN

With every moment that we endure good pain, we are opening up what has been long-stagnant.

Persistence!

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This is a Practice whose basics you can learn in one hour,

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Print out this list above to refer to when you want to practice.  Taking time once-a-day offline to practice is really a crucial part of the practice itself.