Conscious Pain & Stress Reduction

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What if you could breathe and move with the same quality as a young person has? What would your life be like if you really knew how to reduce the ageing process as well as to be happy from the inside out? How would you feel if you discovered the proven keys to resolve chronic stiffness, pain and stress through conscious control of your nerves and muscles as you age? You really can when you learn all the revolutionary secrets in this book. In this life-changing process of Conscious Pain & Stress Reduction transformational expert Paul Tank now offers a breakthrough approach for you to experience your existence more fully ─the ability to breathe and move in all your daily activities with quality, ease, and elegance. Through this extraordinary method you will come to understand that nothing is permanent about our behavior patterns except our belief that they are so. You will develop awareness about the causes of back, neck, or shoulder pain and all the natural solutions to help yourself without outside intervention. With this new paradigm, you will be able to access it at any time ─at home in bed, on the floor, at work, or even in a car. You will discover through the unique breathing technique, the Breath Flutter, how to reduce stress rapidly when it is coupled with movement at the same time. This is the power behind this cutting-edge method. By adapting all the proven secrets in this revolutionary book, you will learn how to turn them easily into useful new habits. No matter what your age, profession or condition, this is the information you need if you want a quality of life of which many are not aware. Over sixty percent of human health complaints are related to breathing and movement restriction. As you perform Paul’s easy-to-do lessons, you’ll learn how your body works and how to be more comfortable in it instead of living too much in your head. The movements appear to resemble yoga like postures, but they are different because the focus is on letting go of old patterns of movement in the brain for more useful ones. The secret is to repeat non-habitual movements so you develop new patterns like you do when you play a musical instrument or dance. If you did not do this, you would change very little. With this process of learning through your body, other areas of your life will also change. Your relationships, sexual expression, and how you relate to people in the workplace will change. Your brain and creativity will work at a higher level as you perform this work. Even though this is a one-of-a-kind book, it is a life teaching manual to keep you physically, mentally, psychologically, and spiritually fit.

Paul Tank

has explored preventative and life-extension methods of healing in Eastern and Western thought for over thirty years. He graduated in 1983 as a Certified Movement Teacher from the four-year training course under the guidance of famed movement expert and author, Dr. Moshe Feldenkrais. Based on his work and other body/mind modalities, Paul created Conscious Pain & Stress Reduction, with a unique breathing technique, The Breath Flutter, which strengthens your diaphragm for maximum breathing potential. Tank also produced self-correcting movements that can be performed in bed for a deeper night’s sleep in just five minutes of practice. The Tank Method is a revolutionary approach for superior health and fitness which can be practiced for life. Paul lives in Costa Rica and teaches his method worldwide through the internet as well as gives personal classes and workshops. Paul’s method is gentle and easy-to-do as well as produces profound results for people of any age or ability in only sixteen minutes a day.

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Praise for Conscious Pain & Stress Reduction Thanks for your remarkable book, Paul! You have really done a wonderful job of gathering important health information and presenting it so very well. I am impressed! I am especially enjoying the breathing/posture lessons. When I first moved to Costa Rica, I started having difficulty with asthma and so I started doing some yogic breathing exercises to help correct the condition. Those exercises worked, but I must say, your exercises are far superior. Anyway, thanks again for your work. Best to you! —Doug Stenstrom, retired business man

Dear Mr. Tank, Before I went to your public talk on Conscious Pain & Stress Reduction I had a desperate need to see a doctor because I had all kinds of health problems and was not feeling well. I purchased your breathing and movement book and I am learning all I can from it. In just a few weeks most of my health problems have gone and others are much better. I had a serious skin condition that is almost completely gone as well as my allergies (sinusitis and rhinitis) that I had for many years. I can play tennis again because my back problem is greatly reduced, I sleep better than I have in a long time, my blood circulation has improved as well as my colitis, and I am not depressed like I used to be. The reason I am writing you is to thank you very much for sharing this life saving information with me because it has completely changed my life. We need more people like you in this world. I am talking to my family and friends who want to hear about your ideas and how to use the solutions in your book for their health problems. Thanks again and have a great day. —Gerardo Hernandez, Costa Rica

I worked with Paul Tank over a period of several years, learning the Breathing and Movement Techniques. The results for me were wonderful. I had read several books about the relationship of the body to emotional and mental states. And I could understand the connection between physical habits and all psychological habits. It made sense. By working with Paul’s Breathing and Movement Techniques, I began to see that it works. The effects of the movements on emotional states are at first subtle, but with a little patience, the results are indisputable. —Monty Holaman, Playwright

Paul’s unique methodology for relieving built up stress in the body is amazing. In 1993 I developed Ankylosing Spondylitis in my spine creating chronic pain in my upper body which severely restricted my neck and shoulder movement. I had been living with this condition for years until I met Paul. Within weeks after being trained in his program, my inflammatory pain was reduced and I began to have a greater range of movement. My long time rheumatoid doctor was astounded and I was ecstatic! Now, three years later my pain level is almost gone, and I have regained my former active lifestyle thanks to the methodologies discussed in this book. Glenn Baines, Founder & Managing Director, Butterfly Conservatory Costa Rica

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My wife and I first met Paul Tank at a Feldenkreis class in San Jose, Costa Rica. We exchanged emails and phone numbers. I didn't know that I had met in Paul a person who would tirelessly work around the clock to try to help other people with physical and emotional traumas that have inflicted most of us at sometime of our lives. I would tell Paul about my sleeping problems, my prostate problems, and other ailments that come and go in our lives. He would send me insightful information and research that he also applied to himself, and everything that a true holistic healer would try. He would moreover share information on water as well as raw foods that heal. Paul is an extremely generous person with his time; first, and foremost, he puts people's wellbeing first. I think if there were more Tanks in this world who genuinely care about the environment, the food that we put into our bodies and helping instead of hurting our fellow man, there would be total enrichment in all our lives. My wife and I are better people for having Paul in our life. —Solak Dilanjian, retired entrepreneur

This is the breakthrough system that delivers profound results in the shortest time possible in simple to follow steps. Paul is that rare teacher who truly walks his talk. He constantly researches the field of health and longevity so that anything he develops will bring the user the best benefits possible. You can be assured that Paul has tried the techniques in Conscious Breathing & Movement to assure you the best possible results in health and longevity. —Judith Howard, Administrative Assistant

I really enjoy doing breathing and movement lessons because it gives me clarity and flexibility. It also deeply relaxes my tensed up muscles. Apart from these immediate benefits, I look forward to the long term protection it gives me. My insides feel massaged and vitalized. Thank you so much, Paul, for such a well-thought out system for my mind, body and spirit. —Evelyn Chau, performance coach, Toronto

Paul is a true born healer. When you ask him for help he takes his time and does his best to find the best possible answer for your problem. His movement lessons are easy to follow because his instructions are very clear with the great advantage of adapting to each one of his patients. In my mother's case, she is 87, he adapts her movements to her age, and little by little, she has improved her flexibility and posture. In my husband's and my case he has done the same. But above all, his most important characteristic is his big heart, devotion, interest, and love to each one of his patients. —Ana Isabel Acuña, retired citizen of the World

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Conscious Pain & Stress Reduction The Revolutionary Discovery to Look Younger, Reduce Stress & live a Long Pain-Free-Life

PAUL TANK “A WHOLE NEW LEVEL OF PROFOUND HEALING”

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Copyright © 2012 Publisher Name All rights reserved. ISBN: XXXXXX ISBN 13: XXXXX Library of Congress Control Number: XXXXX (If applicable)

All rights Reserved. No part of this book, CD or DVD may be reproduced without the publisher’s permission.

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Disclaimer The information contained in this book, CD and DVD is for awareness solutions and educational purposes only. It should not be viewed as medical counselling. Readers should consult their health specialist and educate themselves thoroughly before making important decisions regarding their health. The Author, writer, and publisher specifically disclaim any liability, loss, or risk, personal or otherwise, arising directly or indirectly from the use of the contents of this manual, and these Cd's or DVD’s.

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ACKNOWLEDGMENTS I would like to thank all the people who helped me create this book and to thank those who participated in the breathing and movement classes. I also thank Monty Holaman and John Maisel for the many hours we spent to refine the movement lessons. I am also thankful for the Spanish people I worked with the last few years. I am grateful for JohnsRabun, Sharon Danbrook, and my brother John, who all helped in the editing of my book. I also dedicate this book to you for your curiosity to experience new possibilities which will open for you to become more human from Conscious Breathing & Movement (CBM), and for you to open your heart center. Paul Tank

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TABLE OF CONTENTS CHAPTER ONE ........................................................................................................................12 Conscious Breathing & Movement (CBM) .............................................................................12 The Obvious and Why You Can’t See It. ................................................................................13 ♥♥♥ The Power of Movement Is In Your Skeleton! ................................................................13 ♥ Mastering Life with Your Focal Point of Attention .............................................................14 The Myth of Aging ...................................................................................................................15 How to Have Gravity Work for You ........................................................................................16 ♥♥♥Development of the “Breath Flutter” ...............................................................................18 How to Create Quality of Movement by Working Many Aspects Together .........................19 “Longevity is improved with efficient circulation and oxygen.” ..........................................22 Why Is Full Breathing So Important?.....................................................................................23 Why Is This Program Different? .............................................................................................23 How Can I Learn Conscious Breathing & Movement (CBM)? ..............................................24 CHAPTER TWO .......................................................................................................................27 —Learning the Breathing Technique & Movement Lessons................................................27 Scheduling Time for the Lessons ..........................................................................................27 Learning the Breathing Technique ........................................................................................32 Maximizing Results .................................................................................................................40 Principles.................................................................................................................................40 ♥ The Six Daily Lessons of Breathing & Movement .............................................................41 The New Dynamic Bed Movements .......................................................................................58 A Dynamic System ..................................................................................................................70 Natural Motivation to Get Your Body Back ...........................................................................70 CHAPTER THREE ...................................................................................................................73 Meditation ─ Reducing Stress & Being More Present ..........................................................73 Part Two of the Meditation .....................................................................................................77 The Complete Meditation Practice .........................................................................................78 SHORT FORM directions for the 15 minute Meditation Practice .........................................79 Releasing Emotions & Creating Positive Affirmations .........................................................83 Stop Thinking About What You Want ....................................................................................84 Neutralizing Fixations .............................................................................................................85 The Inclined Bed for the Healthiest Sleep Ever ....................................................................87 CHAPTER FOUR —Attaining Even Greater Health ...............................................................90 Embracing New Knowledge ...................................................................................................90 The Power of Holistic Thinking ..............................................................................................90 The Power of an Alkaline Body ..............................................................................................91 Acid-forming Foods are Addictive .........................................................................................92 Using Our Body Senses to Change Habits ...........................................................................93 Sugar, the Ultimate Drug and Crippler of Mankind .............................................................113 Colon Health & the Sure Way to Eliminate Sugar Addiction ..............................................115 The Understanding of Physical Pain ...................................................................................116 Water Is a Necessary Food! .................................................................................................117

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The Misunderstanding of Salt ..............................................................................................123 Nothing Left Out For Perfect Balance..................................................................................124 How to Really Live in the Moment .......................................................................................125 The Keys to Effortless Self-discipline .................................................................................126 The Power of Green Foods to Alkalizing Your Body ..........................................................126 The Green Power Smoothie .................................................................................................128 Sprouting ...............................................................................................................................131 Soaking Nuts and Seeds ......................................................................................................132 Nine Secrets to Saving Hours in the Kitchen ......................................................................132 How to Magically Change Without Feeling Deprived ♥♥♥ ..................................................136 A Little Warning ♥ .................................................................................................................137 The 80/20 Balance .................................................................................................................138 FAST-5 Lifestyle for Profound HEALTH & LONGEVITY .....................................................140 Final Thoughts ......................................................................................................................145 Books to Evolve From the Inside Out ..................................................................................148 The Ultimate in Spirit, Mind and Body Awareness .............................................................149 The Most Powerful Solution to Our Problems ....................................................................153

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INTRODUCTION The book you are about to read is unique and unlike other books on pain and stress reduction, breathing, body/mind/emotional integration, health, and life-extension. Social, political, and commercial information can make it very difficult for us to find something that is truly authentic and gives us the results it promises. This is why I have dedicated over thirty years questioning, experiencing, and validating the authenticity of multiple systems. Due to my research and hours of testing, I am offering you a self-healing system that will greatly improve all of your everyday activities with greater ease and less effort in only sixteen minutes. This is a program for all ages and abilities and is the key that will keep you forever young and flexible. The lessons of Conscious Breathing & Movement (CBM) take the whole person into consideration to maximize the results. Many of the exercise gadgets you see on television are devised to make you look good, but are off the mark for optimal human function. For example, the gadgets that tighten your abdominal muscles can decrease your breathing potential as well as upset your digestive process. With your commitment to the processes in this book, you will learn how to tone your belly muscles without disturbing your full breathing potential and also how to improve your digestion. As human beings, we tend to think in pieces and not holistically, which allows for greater overall fitness. You will discover through experience, a way out of this situation with three fundamental keys, which will bring you radiant health and abundant energy. Through life experience, I have discovered lost wisdom and time-tested information from the past three thousand years which I have integrated into this method. This vital information is a preventative measure for prostate cancer in men and cervical cancer in women. You will discover how to have greater control over your bladder by strengthening your internal organs, and learn about the PC muscle which is known to contribute to longevity. It is also referred to “The Million Dollar Spot." As you experience the lessons in this book, you will increase the sense of your body and living more in the present instead of having your thoughts being mostly in the past or in the future. The sixteen minute self-healing movement lessons are designed to self-correct your posture and the unique aerobic breathing technique, The Breath Flutter, helps you burn fats and toxins. The results of the movement lessons are greatly improved because the aerobic breathing technique is performed at the same time you do each movement. This creates more oxygen in the body’s cells and very deep relaxation so muscles respond better. No other method does this. The deep relaxation you experience from this method is a superior solution for stress reduction. As we get older, movement is a bigger priority for us because we all need more coordination, mental clarity, and agility. Most of the lessons are performed in the horizontal position so the learning is easier and the results are greater. The most revolutionary part of this method is the special movements and breathing which were designed for you to perform in bed. This system will self-correct your posture and give more oxygen to your cells. This in turn gives you a deeper night’s sleep while producing profound healing. The movements only take five or six minutes to do and quickly become a positive habit you will want to do forever. What you have in your hands, is a system that will give you continuous results beyond your present-day beliefs and expectations.

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If you dedicate yourself to this program for three months, it will become a habit and the results you will experience will be beyond any current expectations. Once you reach your first year and look back at how you were when you began CBM, you will be amazed at the changes in your body, appearance, and in your perceptions. Simply prove this to yourself by taking photographs of yourself before you begin this process. Then at six-month intervals, take more photos to validate your progress. I created this unique system over a period of fifteen years and designed it to perform with minimal time so that anyone can learn it easily, and everyone can benefit from it no matter what their state of health. I also developed The Breath Flutter in order to strengthen the diaphragm for maximum breathing potential, health, and longevity. In addition to doing the breathing and movement processes offered in this book, you will discover two essential key secrets that bring you to the healthiest state imaginable. These two secrets are the proper use of water and food to alkalize your body. They facilitate you by rapidly eliminating dietary and metabolic acids from your body, which are the major causes of disease. These keys are absolutely necessary to enhance the results of breathing and movement if you want to experience abundant energy and radiant health as a normal way of living. You will come to understand why hundreds of diseases can be prevented by just drinking the appropriate amounts of water daily. Most people know that water is good for them, but do not know that they are dehydrated and contributing to their early demise. When you incorporate water and alkalizing foods into your daily breathing and movement practice, you will multiply its power. No matter how sick, tired or unbalanced you currently feel, you may discover this program to be one of the most effective you have ever experienced.

The Three Necessary Keys for Radiant Health, Abundant Energy and a Pain Free Life KEY # 1 ─Water & Salt “Water and Salt is the basis for all life: They are the nutrients and medicines for the body. The exact balance of water and the right type of salt makes everything in the body function to the highest order. Water and salt are absolutely necessary to reduce pain within us. Without this abundant energy source, self-discipline and the ability to reach your dreams becomes lessened. I will show you how to use water as a healing medicine. KEY # 2 ─Breathing & Movement Many people on this planet move and breathe in ways that are detrimental to their health: their breathing and movements are very restricted. They lack the awareness of how to breathe and move with quality, ease and grace. Nearly all physical, mental, and emotional problems can be linked to disturbances in breathing and movement. Many older people with hunched backs and crooked bodies have an unnatural condition which develops from the improper use of the skeleton by not feeling how to move their body intelligently.

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KEY # 3 ─Alkalizing Foods In today’s world with the fast-food industry and the standard American diet, we are eating more and more acid-forming foods. This in turn creates a highly acidic state in our body tissues and is the foundation for most of our diseases. This is the main reason why so many of us are over-weight and experience diminished health as well as feeling more pain in our bodies. A body in pain is more acidic. All of these conditions can be counteracted by eating more alkalizing foods. This creates a healthy acid/alkaline balance (pH) for our inner terrain.

“No matter if your interest is in health & longevity, relief from back, neck and shoulder pain, stress reduction, weight management, giving up addictive habits or living more in the present moment, this program is for you because the process for every concern is the same. This method is revolutionary and has been developed to bring you an exceptional program that really works” Paul Tank My Commitment

To present a program that can be completed in less time and with the maximum benefits. To give you a process that is easy to learn with a minimal amount of effort. To show you how to change your body chemistry so that self-discipline is easier. To help you discover how your body and mind work in order to attain inner peace.

Mission

“To teach new ways of living as well as solutions for the greatest health to your body, mind and spirit, so that you can be connected to the earth with kindness toward all creatures.” “Deep breathing exercises that oxygenate your cells are the most effective way to live without disease in your life.” —Dr. Otto Warburg, two-time Nobel Prize Winner

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CHAPTER ONE Conscious Breathing & Movement (CBM) I usually read a book many times because as I change through experience, the meaning in the books that I read becomes deeper in understanding. This is like reading a new book again. The Breathing and Movement sections of this book are not to be taken lightly. I have put together the most incredible time-tested information to enhance your life beyond your wildest dreams. The second half of the book brings you further information to balance your emotions and enhance your body for super health. YOU WILL EXPERIENCE: 1. For the first time in your life, you will start to experience what it is like to live in your body consciously. Many people wear their bodies but don’t live in them. 2. The aches and pains you have lived with for years can be a thing of the past as you become aware of how to use your skeleton intelligently in your daily activities. 3. You will look and feel younger and slightly taller because of the proper use of your skeleton and release of tension in your muscles. 4. Struggling with your weight may be a thing of the past because through strengthening your diaphragm, you will burn fat and toxins from the increase of oxygen to your cells. It may take three months for your diaphragm to strengthen and breathe more naturally again. You will also discover the addictive urge release with other processes to help you lose weight. 5. You will live longer because the number-one factor to health and longevity is breathing. Strengthening your diaphragm with the unique breathing technique is the secret to longevity. 6. Your thinking and creativity will be greatly enhanced because you will be feeling and moving better. Intelligent movement directly affects your brain. 7. You will experience life more in the present. Living more in the present is also accomplished by committing to Movement Meditation for only fifteen minutes once a day. Conscious Breathing & Movement with Movement Meditation may be one of the most important experiences you have had in many years. There are many more results that you will experience through this process. They start to happen immediately depending on your level of commitment. The information in this book is repeated many times to help you absorb and understand it better. After you experience this method for several months, your evaluation about it will be clearer. It is normal to be a little skeptical about the results in the beginning. Many helping professions do not take the whole person into consideration. If our breathing and body movements are dysfunctional, they will affect our thinking and emotions. If our thinking and emotions are not balanced, this will paradoxically affect our body. The Breathing & Movement Solution is an integrated system for mental, physical, emotional and spiritual health.

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The Obvious and Why You Can’t See It. The most difficult part of what I teach is to explain to people the importance of breathing and movement, especially non-habitual movement. Over sixty percent of human health complaints are related to breathing and movement restriction, and the rest of disease is created by how we think. Furthermore, with a lack in the variety of movement, the brain does not work properly. This slows down creativity and human function in our daily activities. One reason why children are very quick in muscular action is because they have a wide vocabulary of movement. When we were children, we jumped, crawled, climbed trees, twisted and rolled. This is why children don’t have the neck, back, and shoulder pains that we experience as we get older. The process of CBM (Conscious Breathing and Movement) teaches you how to eliminate neck, back, or shoulder pain by practicing a variety of movement sequences so more of your muscles and skeleton are working together in all of your daily activities. As you learn efficient movement through your skeleton, your muscles will have less of a work load in any one area of your body, and your posture will start to correct itself naturally as well as reduce stress. One summer when I was living in Canada, I watched a swan self-correct its damaged neck through movement. The swan’s neck was extremely crooked and hung down as the result of a dog attack. After about two months, the swan’s neck was naturally healed with the proper curves. This was accomplished with the swan moving its neck forward each day as it tried to eat. A medical doctor told me of an experiment that was done on a cat with an equal process of self-correcting movement. The experimenters took a cat with a broken leg and strapped the cat’s leg to a machine that would create the same functional movements through the skeleton of

a normal cat while walking. Within a short time, the leg was completely healed. I also read the works of Dr. Pieto from Hungary who taught self-correcting movements to children with cerebral palsy. These children could not dress themselves and walk properly. Dr. Pieto developed special chairs and beds to help correct their postures through the right use of the skeleton. The results were astonishing and the children learned how to dress and help themselves. Children naturally have a wide vocabulary of movement because of the activities they do. One or two movements for back, neck, or shoulder pain you learn from your doctor does not really help the situation as much as a variety of movements of the skeleton that you will learn easily through these lessons. Learning a variety of movement sequences is more important for health and wellbeing than many exercise routines. It is as equal in importance as eating a healthy diet. As you improve your posture, breathing, and vocabulary of movement, you naturally move younger, feel younger, and look younger.

♥♥♥ The Power of Movement Is In Your Skeleton! What you are learning, which is NEW and ELUSIVE, is awareness of movement through your skeleton. When you become sensitive to how to move functionally through your skeleton, your posture will correct itself naturally and all of your life activities will be performed with quality, ease, and grace. You may wonder in amazement how your skeleton, the movement foundation of your being, has had a minimal concern for the last several hundred years. From morning until night we use our skeleton to move about, but have little awareness of how to use it to our best

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advantage for human function. Yes, we are told that when we lift something heavy, to keep it close to our spine but that is it. Do you know how to use your skeleton from the sitting position to standing or any other function of movement with the least amount of effort? When we look at older people with canes, humped backs, and distorted gaits, we are looking at people who have been severely disconnected from themselves. This condition can be completely avoided. Many of us thought this was normal, but to believe that this is just a result of old age is an absolute myth. What we are seeing is amnesia from the improper use of our skeletal system, and if used properly, can make life so very easy for us. When you witness older people walk and turn, their trunks are frozen with little movement, and their legs move in the same pattern like a robot. You can also notice when many people start to sit in a chair, they use their hands to grasp something to keep them from falling into it. Without proper function of our skeletons, circulation of the blood is restricted and people develop bone loss, arthritis and pains in different areas of their bodies. Most of the problems people develop in old age would be diminished if they woke up to new possibilities open to them. The secret is the focal point of attention during movement of the skeleton. I personally witnessed a colleague in my Feldenkrais training class who was paralyzed from the waist down as the result of a car accident; use her skeletal awareness to walk around a table as she worked with clients. She taught them to be aware of their bodies with the use of her hands to guide them. Dr. Moshe Feldenkrais had a serious knee problem with damaged ligaments as a consequence of a sports injury. He did not have an operation on his leg but used his skeletal awareness to stand, walk and move about. Doctors who were not trained in the awareness Moshe had, could not imagine how he could even walk without a cane.

♥ Mastering Life with Your Focal Point of Attention The “Focal Point of Attention” is the KEY that creates change in our body, mind and feelings. It is the parts of ourselves that we focus on during a movement lesson which creates the difference. This changes the neural pathways in the brain so that our posture corrects itself naturally and all of our muscles and skeleton work in harmony. To awaken our body is to sense how two or three parts of our skeleton work in synchronization to create the whole movement we are performing. When we repeat these several times, the movement starts to reduce its effort and becomes pleasurable to do. In some sequences of movement, a few parts of our skeleton work together at the same time, and in different sequences; parts of our skeleton move one after each other like a wave form. There was a great golf teacher who taught people how to play golf in their living rooms by focusing on only three parts of themselves to create the golf swing. He said, “To function at an optimum level you need to sense three parts at the same time. If you include a fourth part in movement on which to focus, you will confuse the learning process.” From the movement lessons, you will rapidly learn to sense how to use two or three parts of your skeleton in movement to create a whole action with less effort. I use this same process in my sleight of hand magic, in the kitchen while preparing meals, and in many of my life’s activities. When you do the movements many times in slow motion, the awareness of your skeleton expands. Furthermore, feeling the invisible force of gravity expands your awareness. This is the key to learning how to learn. ♥ CBM is a non-doing experience because you are not focusing on a goal or competing with yourself. You are not trying to stretch a muscle or improve your posture. You are not turning it into an exercise for back pain. You are just giving full awareness of the movement as it is happening. You are feeling how all parts of your skeleton contribute to the action. This is like

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a moving meditation. You won’t be doing anything but surrendering to the awareness that is restoring your body to come back to wholeness.

The Myth of Aging It is extremely important to understand that the myth of aging is just that. Yes, we do age, but we do not need the bodies that we see around us. It seems to be the norm because many seem to be moving about in life with distorted movement habits. Most of us, if not aware, become dysfunctional in our bodies years before our time. When we have little understanding of how the body, skeleton, emotions, and mind work, we wind up closing down, living in unnecessary fear, with rounded shoulders, humped backs, stiff gaits, and maybe we use walkers or canes. We have all been educated in a society that makes its money by keeping people ignorant or with the unawareness of people. Our perceptions of what could be normal and beautiful are lost. When we are not aware of the workings of our bodies, minds and emotions, the world makes of us what it wants. Many of us become disconnected from our bodies when all of our attention is on trying to make it in this world, and we seem to be constantly on the treadmill. As we age, many of our body’s utmost abilities decline and our minds become dull: All of this can be reduced significantly. Our sexual expression is also very limited and not what it could be. If we give attention to how our bodies work, how our skeleton moves, and how our mind and emotions work, we will naturally evolve to be more human. Because our priorities have been conditioned, we know little about ourselves and more about what is in our bank accounts. Many of us wear our bodies instead of living in them, which would enable us to function better. My physical body, emotional and mental thinking processes are working better today than they ever were. This does not mean I am problem free, but just functioning at a better level from the knowledge I gained from this book. The amazing thing about CBM is that it takes minimal time when practiced with consistency. A little practice every day is more important than doing a lot in one session, which can lead to procrastination. Some of the most successful people in the business world spend small increments of time working on projects but are consistent with them every day. I have integrated this idea into CBM and Movement Meditation to spend the least amount of time possible without decreasing the positive results. As we age, we need to spend more time with body movement to keep us in the highest peak of perfection. We used to do this naturally as young children.

Enhancing the Power of Your Brain You were not taught the importance of movement education in school because most teachers only teach what they were told to teach. We would have fewer social problems if children were taught movement education because it makes us very sensitive to who we are and develops other areas of the brain. There was a one-year study done in the United States that provided an environment for students to learn a movement vocabulary. After one year, it was reported that the teenage boys did not see girls as only sexual objects and were very responsive to them. This is because the boys became more sensitive to their own bodies. What we experience on the inside of ourselves changes our behavior on the outside.

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My teacher Dr. Moshe Feldenkrais said that the greatest activity in the human brain is from muscular movement, and that you could not think without movement. When you read, you use movement in the eyes and mouth, and if you feel emotion, you have movement in the belly. When you think of getting up from a chair, the muscles organize themselves for this action. Dr. Feldenkrais said that the greatest way to help a person change is through muscular movement and skeletal awareness. As you increase movement awareness, your brain will work better for you and through this, you will develop more self-esteem, creativity, as well as sense life more instead of just thinking it.

How to Have Gravity Work for You When children are raised in an environment of reward and punishment, good and bad, right and wrong, their center of gravity, breathing and posture are negatively affected. Problems later in life are caused by a lifetime of cultural training and habits. Because of this, CBM gives us a second chance to re-connect with our innate ability to move effortlessly, and as well, to lower our center of gravity. When a person’s center of gravity is too high in their body, they emotionally never feel quite connected to themselves. This affects the person’s daily activities and emotions. More can be learned about this from the book “Body and Mature Behavior” by Moshe Feldenkrais. Even though it can be challenging to read, it is a great book. The invisible force called gravity has been utilized in the six lessons to give you better results with the least amount of effort. This is why the lessons are done mostly in the horizontal position, reducing the effects of gravity so the movements are easier and the learning simpler. This is how a child learns to develop and eventually walk in the gravitational field from the floor up. The movement lessons teach us movement sequences that demonstrate how our body is designed to work efficiently.

Seeing the Whole Picture To bring us to the work of Conscious Breathing & Movement, I had to think globally and not in parts. For thirty years or more I have been researching preventative methods of healing, exploring many Eastern and Western systems of philosophy, psychology, nutrition, breathing, movement and emotional health. I now believe I have created a most powerful system of breathing and movement for health and longevity to give you maximum results with the minimal effort in only sixteen minutes a day. The foundation of this work has mostly evolved from my four-year training in the Feldenkrais Method. I was personally trained by Dr. Moshe Feldenkrais and graduated in the year of 1983 as a practitioner of movement education. This is one of the most superior methods I have found to bring a person to greater awareness of themselves and how their bodies work. The following information is a section from an article by Gabriella Yarn “Experiences with the Feldenkrais Method”: “Moshe Feldenkrais was born in 1904 in a small Russian village. His family left Russia in 1919 and immigrated to Palestine. In 1928 Moshe moved to Paris, where he studied physics at the Sorbonne. Ten years later, he began to work with Frederic Joliot and his wife Irene Curie. In 1940 he flew to England and was employed by the British Admiralty for the duration of the Second World War.

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A knee injury, resulting from a sports accident, led him to search for a way of helping himself. The doctors could not promise him a normally functioning knee. He studied the mechanism of his body, researched, and experimented in order to heal his disability: he also studied neuropsychology and neurophysiology. He published his experiences in the book “Body and Mature Behavior” (1949). Meanwhile, his crutch was discarded. Having returned to Israel, Feldenkrais became Director of Physics at the Research Institute of the Israeli Armed Forces and lectured at the University. Not until the 1970’s through his cooperation with the holistic health movement, did Feldenkrais become known in the United States. Professor Karl Pribram of Stanford University—a well-known neurosurgeon and neuropsychologist followed his work carefully and valued his activities. Professor Pribram attested that the Feldenkrais method not only influences the musculature, but also stimulates the human brain. The work that Moshe developed is called Awareness Through Movement. This is taught in group classes and the individual work with a practitioner is called “Functional Integration". What I found after many years of teaching the Feldenkrais method, is that typically, people are not committed to spending the time they need to learn the Feldenkrais Method. At the minimum, this could be two or three hours a week. With all the activities that people have, and the struggle to survive, many find it difficult to commit to even fifteen minutes a day. I wanted to develop a system that could be performed five or six days a week with the most benefits for health, in the shortest amount of time possible. I also needed a system that would not be boring, easy to do, and create deep relaxation so that people would be motivated to stick with it. Through countless hours of experimentation, the sixteen-minute lesson was born to give the maximum amount of change in the shortest amount of time, without compromise. The six lessons of CBM have been designed to keep your rib cage flexible for superior breathing. Because I am also interested in health and longevity, I have integrated a way to bring more oxygen to the body while doing the movement sequences throughout the lessons. This helps the muscles respond better and give you an aerobic workout at the same time. The real understanding of this work comes from experiencing it. I have discovered through psychology and philosophy that how we think and feel can deeply affect our posture, breathing and movement habits. Every habit of movement is directed by learned patterns in the brain. If we can change these patterns to more efficient ones, we will experience fewer aches and pains in our body, and our daily activities will be more pleasurable. When we are brought up with guilt and shame, this directly contracts the muscles somewhere in our body which in turn distorts our posture and ease of movement. If a person has been made to feel ashamed of his or her body, their movement habits will not flow smoothly. For some people, emotional imprints can lead to canes and walkers that would never be necessary in a normal environment. While living at my home in Central America, I developed CBM, and “Movement Meditation” for physical and emotional health. Because I wanted the most efficient method, I could find for myself on breathing and movement it evolved to greater heights than I ever could have expected. From thousands of movements, I put together the best I could find. I even used movements that go back to thousands of years derived from oriental practices. Developing this process for over fifteen years, I believe that I have developed a most powerful scientific method to strengthen the diaphragm with movement sequences; thereby, improving posture, range of movement, coordination, mental abilities, emotional health, creativity, and the body’s ability to use oxygen. This is unlike any other method which uses the same muscles of movement while doing what your body already knows (like stepping up and down on a box, riding a bicycle or walking a treadmill). Even though the practice of such exercise is beneficial, they do little to change the posture, breathing, and range of movement. We have over three hundred muscles

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in our bodies, and the lessons train all these muscles to work with maximum efficiency. If we still have faulty movement patterns, we will continue to move in ways that create that pain in our back or pain between our shoulders, etc. It took me years to see this, but a movement in our body that is even slightly off can create stress and pain. Most exercise methods teach breathing separate from movement and focus on increasing the inhale. This does not strengthen the diaphragm to rise higher in the chest cavity in order to maintain a lower volume of carbon dioxide while oxygenating the cells. Holding the breath and focusing on the inhale can even cause harm. There have been Olympic athletes who have developed emphysema and other respiratory diseases later in life because of faulty breathing habits and holding of the breath. All the movements in the six lessons are non-habitual to develop and release tension in the muscles for maximum results. The KEY is to develop efficient patterns of movement in the neuromuscular system which is controlled by the brain, and to reawaken the ones we had as young persons. In return, this teaches us how the body works and improves every area of our daily activities. I personally have taken this awareness to the kitchen and can now prepare four meals in thirty-five minutes. I do this by being very present and by eliminating double moves and wasted energy. All that is needed is to transfer mentally this focal point of awareness to other areas of activity in order to be a more functional human being. CBM helps us to re-connect with our innate ability to move effortlessly by teaching movement sequences that demonstrate how our body is designed to work. This exploratory process of learning provides information directly to the neuromuscular system and allows us to abandon habitual patterns in our brain and develop fresh alternatives. As we learn to shift out of old habits of movement, and breathing and into useful new ones, we obtain the means to help our body heal itself.

♥♥♥Development of the “Breath Flutter” The “Breath Flutter” is the absolute power behind CBM because of all the physical changes it creates in the body, but also as a base for emotional grounding. The Breath Flutter has taken many years to develop: it teaches you how to help yourself without total dependence on a breathing practitioner. The Breath Flutter helps you to engage all the muscles of breathing through EXHALING. With all of your muscles working together, your diaphragm can strengthen and rise higher in your chest cavity. The flexibility of your rib cage on the front, the sides and the back is the secret to efficient movement and breathing. ♥♥♥ Your diaphragm is the foundation for your respiratory system which gives oxygen to your heart. Your best defense for superior health and longevity is to strengthen your diaphragm with efficient breathing. It is now estimated by the American Medical Association that 1 in three women have respiratory complications that can result in heart attacks. ♥ It is very important to strengthen your diaphragm because it brings oxygen to your heart. We also need sufficient water and alkalizing foods. I talk more about this in the last chapter. Oxygen relaxes muscles in your body whereas carbon dioxide creates tension. Oxygen also burns toxins and fat in your body and decreases appetite. “The Breath Flutter” and movement sequences are not like doing exercises because by giving attention to your body as if you’re playing a musical instrument and by feeling how your skeleton moves best, you thereby will change yourself forever. “The Breath Flutter” also has the added benefit of strengthening the prostate in the men and cervical area in women. It also brings more oxygen to these organs as a possible prevention of cancer.

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How to Create Quality of Movement by Working Many Aspects Together Many of us are not accustomed to seeing how many parts of us work together to make the whole. In the market place, there are exercise machines that only take part of the picture into consideration. We use bicycle machines to burn fat and to increase heart rate, but this activity strengthens our already over-worked legs. We have gadgets for buns of steel or the gut buster for the abdominal muscles, and this is only a part of it. Most of the commercial systems teach us how to tighten our muscles through exercise but don’t teach us how to relax them! I would now like to present to you a natural self-correcting lesson that can be performed for the rest of your life. This lesson will reduce the tension you experience in your neck back and shoulders.

Sitting to Standing with Quality 1. Sit on a flat chair that is about knee high. Bring yourself to sit at the edge of the chair with your feet directly under your knees and a little more than shoulder-width apart. Your hands do not rest on your legs but hang from each side of your pelvis. 2. In this position begin to rock your trunk forward and backwards several times. Your head ribs and pelvis move as one piece with your chin slightly tucked in toward your chest. Lead the movement with your lower back/pelvis. As you do the movements, feel how the weight shifts from your pelvis to your front feet as your head moves forward above your knees and backward again to the starting position. 3. Now this time, continue the same movements with your trunk bending more forward, just in front of your knees. When the weight has shifted to the front of your feet, SLOWLY bring yourself to stand with attention to your feet pushing into the floor to bring yourself to stand. Note: if you feel like you want to fall backward as you stand, you have not moved your trunk and head far enough forward above your knees. To make this movement easier to do, just tilt backwards from the starting position and then forwards to give you slight momentum to bring the weight toward the front of your feet to stand. This is the key! When you feel the weight shift to the front of your feet, you then push through your feet to stand. You reverse the order from standing to sit with the weight on the front of your feet as you bend your knees to sit. Repeat the movement several times until it feels effortless. Remember! Feel the weight shift from your pelvis to the front of your feet as you push down on your feet to rise from the chair. 4. You have just learned how to use your skeleton intelligently from sitting to standing. Most people put their hands on their knees and push down to bring themselves to stand. This disconnects them from the lower half of their skeleton. After many years with this dysfunctional habit, people that continuously get up with their hands-on knees teach themselves to develop tight shoulders, neck and back. This can even train your body to move toward having a cane or a walker later in life. If you practice sitting to stand for a few minutes each day for twenty-one days, this will become a life habit, and the movements will start to self-correct your posture so you become taller.

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The Points to Remember Are: 1. Move very slowly so you feel the weight shift to the front of your feet as you push up to stand. Feel the weight shift from the pelvis to your feet. 2. Always keep your chin close to your chest to lengthen the back of your neck as you move to stand. 3. Have your hands to your sides so you do not use them to help you. 4. Practice the movement through the stages I have shown you and the results will be greater. You are playing your body like it’s a delicate instrument. 5. Be sure to rock backwards far enough to create a gentle momentum. 6. You have mastered the movement when it becomes effortless. Note: If you have back pain do not try to overcome it but only practice feeling the shift of weight on your feet until you are pain free enough to stand by pushing through your feet. As another choice, you could do the movement several times by raising your pelvis onequarter of an inch from the chair and back again as a beginning point. Doing small steps is the best to begin with. Creating Greater Awareness of Yourself The work of sitting to standing is what most babies do to get up. If you have a chance to watch a four-year-old child, you will see how the child moves their pelvis to the edge of the chair and pushes up with their feet to stand. They do this for several years until they become limited in their movements like many of us have become, unless, they are raised in a healthy environment - which is rare. Inefficient movement and thinking patterns can take a toll on our health.

Healing With Conscious Attention Moving slowly brings more awareness to how all of our parts work together to create more efficient movement. This cuts through the impulse to do it fast if you have fear of failure; thereby, helping you to be more graceful in your movements and provide emotional comfort. Repeating the movement several times develops functional patterns in the brain and neuromuscular system. This action releases old dysfunctional patterns and develops more positive new ones. Repeating with slow movement also strengthens the muscles closer to your bones, stimulates the lymphatic system and increases blood flow to the organs. The result of this is a stronger immune system, prevention for contagious diseases, and enhanced sexual sensitivity. Sensing the movements with the focus to the whole body and parts being moved in your skeleton creates greater change. Weight-lifters who do not focus on the muscles being used in the action of lifting have fewer positive results. Imagine learning to play a piano and watching TV at the same time. What would the results be? Your body is an instrument, and you are learning to play it well with your focus on all skeletal parts working together. This is the only way to have positive changes. Breathing with the movements at the same times is the greatest key to this method. As you learn the unique breathing technique the Breath Flutter, plus the movement lessons, your diaphragm will rise higher in your chest cavity and become stronger. This gives more oxygen to your muscles while eliminating carbon dioxide. The beauty of this is that with more oxygen to your cells, you have greater relaxation so that your muscles respond better, and the

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learning is easier. Cancer cannot thrive in an environment of OXYGEN. The breathing and movement practice also creates an abundance of endorphins (natural painkillers contributing to the relaxation response which brings us to live and experience more in the present). Skeletal Awareness With the focal point of attention on your skeleton during movement, your muscles become relaxed and evenly toned throughout your body. The proper use of your skeleton through movement self-corrects your posture. In time you will be able to sit slumped in a chair like an ape without worry, because with greater awareness of your skeleton, you won’t be affected. What this means is that your skeleton will balance and flex to the position you place your body in and will do the same in every new position. As your instinctive urge develops, you will naturally change your body position when you feel a need to. Have you ever seen an ape at the doctor’s office for neck, back, or shoulder pain? When students go through the suffering of sitting long hours in school in the same position, they start to develop the adult image of habits they think are proper. Once a teacher asked me, “what is the best sitting position for a child?” I replied that she should observe children in kindergarten in order to see that the feeling child naturally changes to many positions, from sitting on knees, to squatting, with two legs right or left, and to chair sitting. I told the teacher that our bodies were designed to move to new positions and our acute sensing tells us when. She got it! The correct position is many and the more flexible your rib cage is, the easier movement positions become. As you develop more skeletal awareness, you will use your bones as functional levers so you don’t over-stretch your tendons and ligaments, and your muscles will be more balanced on all sides. The movement sequences from the lessons should be like dancing with the minimal effort. Lower Center of Gravity As your posture changes through CBM, the center of gravity will become lower providing a stronger sense of yourself. You will have more emotional balance, and the actions in your daily life will be easier. Your actions will be performed more from your lower belly, or Hara, (Eastern term) or bowels, (western term). By strengthening the perineum muscle through contraction with the breathing technique, you massage the prostate in men and the cervix in women bringing more oxygen to that area. Horizontal Position Most of the movements are performed in the horizontal position. You have more awareness in this position and the learning is more fun and easier to do. In addition, in this position, I have designed the six lessons to give you a greater range of movement and coordination than in the standing or sitting position. A baby naturally learns to advance to a higher order of movement from the floor up. The baby learns to roll from its back to the belly, from crawling on the stomach, to the knees, and eventually, to stand. Important: By learning the movements in the horizontal position your brain teaches your muscles and skeleton to respond faster than when in the vertical position. You then perform better in all your daily activities. I once taught a man how to improve his golf game by teaching movements in the horizontal position. This is truly the tortoise winning the race. Muscle Tone and Aerobic Workout You actually get an aerobic workout in the horizontal position because you are getting more oxygen to your cells and heart by strengthening your diaphragm. Why do people jog?

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Answer: to get more oxygen to their heart and cells. Many joggers damage their knees, create excess free radicals, and finish jogging with their shoulders raised and tight. The lessons will tone and develop longer shapely muscles while utilizing the weight of the body. Using the weight of your body allows your muscles to be toned but relaxed like a lion’s body, and allows better blood flow. I have nothing against jogging if it is performed in a relaxed way. Jogging and walking are great activities for health, because of the fresh air and sunshine. NOTE: Body strength and speed are also developed through the brain’s neuro-muscular connections. This is like playing a musical instrument because the strength in your fingers becomes faster and stronger with deeper neural connection through focus and repetition. You also develop greater strength by moving from your Hara or lower belly, which is below your navel. You will learn this naturally. Saving Hours of Time and Money With all of the benefits you will experience from the lessons, you will save a lot of time and money. You will also experience more of life which no one can give you but you. Most people do not experience the life that can be achieved through awareness of movement, feeling, and living more in the present. They think life rather than feel or experience life. With a vocabulary of movement, your muscles and brain will respond better, and your body will move about in your daily activities in the most efficient and graceful way with less wear and tear on your joints and ligaments. This reduces medical expenses because you are teaching your body to correct itself through CBM. In light of today’s world, with people having short attention spans, I designed the sixteen-minute lessons. Most people find that by ten minutes into a lesson they become very relaxed, more present, and focused. The deep relaxation they experience from the lessons is very self-motivating because it feels quite pleasant to do. It is like a meditation because by giving attention to the movements your mind becomes very quiet. I was told by two members from my classes in Central America that of all the meditation classes they have taken throughout the years, the Breathing and Movement Meditation took them very deep and they became focused - or present in a shorter time. In time the lessons will take you to a state of being subtly aware of your feelings, thinking and actions as they are happening. You actually save time and money with the results you gain from doing the sixteen-minute lessons. Longevity There were millions of dollars spent by doctors, scientists and biologists searching for the one factor that contributes to longevity or “the fountain of youth." A large military computer was used to store massive amounts of information to find this truth. First, they had four hundred factors that contributed to health and longevity, and then they got it down to five and eventually to one factor that contributes the most to life extension, and that is breathing. This is your body’s ability to utilize oxygen.

“Longevity is improved with efficient circulation and oxygen.” Examples that affect Circulation and Oxygen are: 1.

Having too much cooked fat from meat that can clog the arteries.

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2.

Having an impacted colon from eating foods that do not break down easily.

3.

By having tight muscles from tensing or over- exercising, thereby creating poor digestion and restricted blood flow.

4.

Not eating enough raw alkalizing foods for the right pH balance.

5. ribs. 6.

Shallow breathing which is caused from a weak diaphragm and tight muscles on the

Being dehydrated from not drinking enough water.

All of these factors affect your health and oxygen level by decreasing circulation and creating diseases. The KEYS to better circulation and oxygen levels are to lower your fat intake, to eat more living foods, drink more water, and practice the six lessons with the movement Meditation.

Why Is Full Breathing So Important? Full breathing is important because there is less oxygen and more carbon dioxide in our atmosphere today making it is especially difficult to live a relaxed and healthy life. Nearly all physical, mental, and emotional problems can be linked to disturbances in breathing, or more specifically, to a lack of oxygen in the cells of the body. Insufficient oxygen makes relaxation difficult and degrades both the circulatory and neurological systems. Since the respiratory system affects all the other main systems of the body, as well as the diaphragm, which is the foundation of the respiratory system, your best strategy for superior health and longevity is to strengthen the diaphragm with efficient breathing. A strong diaphragm gives maximum oxygen to your heart. Oxygen relaxes muscles while burning fat and toxins at the same time.

Why Is This Program Different? This program is different because with regular practice of Conscious Breathing & Movement, you will develop a greater sense of yourself that will help you in every activity of your daily life. This powerful scientific process utilizes a unique breathing technique with gentle minimal movement, thereby improving your posture, range of movement, creativity, thinking, coordination, emotional maturity, and your body’s ability to use oxygen. Six corrective movement lessons have been selected from hundreds of movements to bring you the best results in the quickest amount of time. The lessons are designed for you to do one each day at home for six days and then REPEAT. In addition, certain portions of the method can be performed discreetly, anywhere, when needed. The lessons at home can be broken into shorter segments if you have a busy lifestyle. Most importantly, because you perform a new lesson every day, you will never experience boredom like you do with other programs that repeat the same routine every day.

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How Does Conscious Breathing & Movement Work? This process helps to re-connect with your innate ability to move effortlessly through Breathing with Movement Lessons that demonstrate how your body is designed to work. This exploratory process of learning provides new information directly to the neuro-muscular system and allows you to abandon habitual patterns and develop better alternatives. As you learn to shift out of dysfunctional habits of movement, and into more useful ones, you obtain the means to help your body heal itself. The movements and the unique breathing technique—The Breath Flutter will help you develop your full potential of breathing. The Movement lessons help you to engage all the muscles, which are in the front, sides, and back of your rib cage and also are involved in breathing. With all of your muscles relaxed and working together, your diaphragm can now strengthen and rise higher in your chest cavity, helping to maintain a lower volume of carbon dioxide while oxygenating your cells. Remember! As we get older, we need to do a greater variety of movements to keep as fit as we did so easily at a younger age. We can now reclaim our natural flexibility and ease of movement.

How Can I Learn Conscious Breathing & Movement (CBM)? You can learn CBM in private lessons, workshops (if one is booked in your area), or from the book and DVD’s. The group workshops consist of verbally-directed movement sequences performed on a soft mat. The lessons are done mostly in the horizontal position, reducing the effects of gravity so that the movements are easier and the learning more simple. Private lessons are experienced on a low, padded table and fully-clothed. The instructive touch is gentle, slow, and patient, to assist your breathing muscles as you engage in the Breath Flutter and movement sequences. For maximum results and for those wishing to address more serious concerns, problems, or issues, a special program can be created. The private lessons are forty-five to fifty minutes long. They are also excellent for healthy people, performing artists, and athletes who want to refine their skills. The results are the same as group classes but specialized and faster.

CONSCIOUS BREATHING & MOVEMENT HAS BEEN APPLIED TO: Persons with restricted breathing and respiratory disease, Neurological dysfunctions, cerebral palsy and multiple sclerosis, Pregnancy, heart and circulatory complications, Scoliosis, kyphosis, lower back and neck pain, Digestive, emotional problems, and addictive behavior, Stress, tension, and fatigue, Osteoporosis, arthritis, and movement restrictions, Voice problems, singing, and speaking projection, Healthy people who want to look and feel better, and,

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Performing artists and athletes who want to refine their skills

CONSCIOUS BREATHING & MOVEMENT WILL HELP: Boost your immune system, Help to prevent prostate and cervical cancer, Strengthen your internal organs, Promote mental alertness, Slow down the aging process, Fight infections, diseases and allergies, Control pain and avoid injuries, Increase energy and promote faster healing, Relax muscles to reduce stress, Improve the quality of sleep, Lower blood pressure, Relieve breathlessness, Perform daily activities with greater ease, Increase awareness in sports activities, Eliminate or reduce addictions and neurosis, Tone muscles and reduce fat tissue, Enhance skills for performing artists and athletes, Improve your speaking and singing voice, and Improve your posture, range of movement and coordination.

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Learning to Learn The best way to learn from this manual if you find it hard to discipline is to practice everything you are learning in small steps and repeat it several times before continuing. When we feel we do not have enough time, we try to rush and take short-cuts, which interfere with learning something new. The more you repeat what you are learning, the stronger will be the results. It is important not to rush this program because it is your body that is learning through repetition plus slow movement - not your head. This information will make this whole program easy-to-do. Moreover, when you try to do too much, you are setting yourself up for procrastination and failure. Even though this program brings you tremendous self-empowerment, I also recommend that you see other healers from time to time. It is from their energy and talents that you will be kept on your path of self-discovery through healing.

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CHAPTER TWO —Learning the Breathing Technique & Movement Lessons Scheduling Time for the Lessons A lesson is a sequence of movements you perform to give you an understanding of how to use your body intelligently with minimal effort. This results in a reduction of pain and stress as well as less wear and tear on your body. There are two optimal times to do a lesson: at night before you go to bed and in the morning before you start your day. A lesson at night will relieve the muscular and mental stresses of the day and provides a more restful sleep. A morning lesson will improve the quality of your daily activities. A lesson should take no longer than sixteen minutes and the special maintaining movements I designed to do in bed should take about five minutes or less to do. In the morning once you are up, you could prepare your activities for the day and then do a lesson, or instead, do it in the evening. You have many choices to be creative and feel good about doing this work. I personally like to do a lesson in the evening before bedtime. Then when I am in bed, I do the maintaining movements to give me a deeper night’s sleep. You have to experiment to find the best time for your daily lesson. If you have minimal aches and pains and the time to do it, you could even perform two lessons a day. Because the lessons are only sixteen minutes, a morning and evening lesson is easy to do while you are highly motivated at this time.

After you become familiar with the lessons and are satisfied with the results, you can perform the daily lessons no less than three times a week but still continue the bed movements every day. This will help your body to maintain the new patterns of movement. Remember! As we age, movement is even more important in preventing unnecessary aches and pains in our joints and ligaments from muscles that become over contracted and age us faster than is necessary.

Good News for the Busy Person on a Tight Schedule ─How to still have Great Results from the Lessons in the Least Amount of Time This took much thought to create lessons from this book that you can perform in the least amount of time by working smarter and not harder. My intent is to have everyone benefit from this work as well as those with limited time to put this work into practice. It is the busy person who needs this method more than anyone else, so I created a way to still have good results from a lesson that can take only ten minutes or less to do. I would like to suggest that on your days off when you are not working or a day when you have more time that you experience the full sixteen-minute lessons to know what they feel like. It is important to complete all of the six lessons as well as the Movement Meditation for stress reduction. The guidelines I am about to give can also be applied to those who are committed to the regular practice but used only on the days that you are extremely busy. Stiffness, faulty breathing, bad back, chronic pain, fatigue and stress never need to occur if we maintain conscious control of our neuromuscular system.

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Creating a Ten Minute Lesson for the Busy Person 1. When you perform one of the six movement lessons, you will be performing the movement sequences only six times instead of eight times. You will also be performing the breathing technique the Breath Flutter only once each time you rest between the movement sequences. The breathing technique is important to do as it helps to relax your muscles more for better results. Repeating a movement sequence six times with one Breath Flutter between each sequence will make the practice time ten minutes or less for you. 2. The leg Relaxer that you performed at the end of the six lessons can instead be performed in bed in the evening as well as the morning with the other movements I suggest. The movements performed in bed save you time because they help you have a better night's sleep and wake you up more refreshed. When you understand their benefits, it will become a natural habit. It takes five or fewer minutes to do, and besides you probably don’t sleep right away when you get into bed at night. You also do not get out of bed immediately when you awaken in the morning. I consider the movements you perform in bed a natural process to help you sleep and awaken better. 3. The other movements that you can perform in bed in the evening or mornings are The Pump #1 & #2 and the Diagonal Twist. These movements strengthen the lessons to selfcorrect your posture. You should also perform the breathing technique the Breath Flutter about six times before the bed movements. 4. It is also important to do the Movement Meditation once a day because it strengthens the results from the ten-minute lessons as well as reduces stress which the busy person needs. Once you understand the breathing techniques and the six lessons you can refer to this simplified chart to help you transform yourself smarter and not harder.

The Busy Person’s Time-Saver Chart 1. 2. 3.

4.

In the evening or morning in bed perform six Breath Flutters on page 35 as well as the Leg Relaxer on page 40. In addition, perform the Pump #1 & 2, (page 67 & 68) in bed in the evening and the Diagonal Twist (Page 64) in the morning. To create a 10-minute lesson you do not perform the Leg Relaxer at the end of the lesson. Perform six movement sequences instead of eight as well as one Breath Flutter while resting between the movement sequences. Practice the fifteen-minute Movement Meditation once a day to reinforce the lessons as well as reduce stress.

I only recommend the above points for those that feel they have little time to learn this great work. Be sure to exhale deeply and perform a lesson slowly.

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The Holistic Approach to Back, Neck, & Shoulder Pain The truth about low back pain, neck or shoulder pain exercises is that they are very limited in creating permanent results. It is not an exercise technique that you need but instead a variety of slow gentle non-habitual movements. By performing these movements in the right way you can change your restrictive movement habits that are causing the pain in the first place and replacing them with functional new ones. The stiffness, soreness and tension we experience in our bodies are caused from our limited habits of movement. Apes or young children seldom have back, neck or shoulder pain. You will never see them doing exercises, but instead witness them doing a variety of movements like crawling, reaching, twisting and jumping. Because of this activity, their bodies are more flexible and adapt easier to the environment they are in. This is why they do not get the aches and pains that we do and why we all need to do more movements as we age. As we age, we spend a minimal, if any time, sitting on a floor, crawling, jumping, or turning like we used to do when we were younger. We have greatly diminished our senses with our limited movement habits, and when this happens to us, we lose our instinctive sense that tells us we need to move our bodies. Children and animals do this naturally. If you look at mature adults, you should notice that many move in very awkward ways and have trunks that are not flexible but ridged. This is because they have a sensory-motor amnesia that developed over the years as a result of being unconscious of how to move their bodies intelligently with efficient movement patterns. With sensory-motor amnesia many people do not live in their bodies, but wear them and live in their heads instead. As a consequence of this, they develop many aches and pains that are absolutely unnecessary. It is hard to understand this when most of the society move in ways that are detrimental to their health. The only solution is to learn how to move your body with gentle self-correcting movements that will remarkably improve your life. If you identify with what is written here, you should now begin to understand why low back pain exercise as well as shoulder and neck exercises are quite limited. Animals and children do not exercise but instead do a variety of movements. We all need an intelligent movement program that deals with the whole person. If you have back pain you also have to perform self-correcting movements for your neck and shoulders as well. If a person has back pain they will also be contracting other parts of their body such as their neck or shoulders as a protective instinct. I have found in my practice that many people have back pain because their shoulders are too tight or their upper trunk is too ridged. This means that all their muscles are not working in coordination to help each muscle perform best. A person can have a perfectly good back, but they may be experiencing pain there because their upper trunk is being too ridged. As a consequence of this, their back is doing most of the work. Even if you have pain from an accident, a variety of gentle self-correcting movements will greatly reduce this and in time may diminish it all together. You are the only person that can find which variety of movements work best for you. This is called self-responsibility for your body! The danger of just doing low back pain exercise only is that it can unbalance other parts of us. All of your muscles need to be toned and working together. A healthy child’s muscles are equally toned and balanced for coordination, but as they get older this balancing can diminish, unless they remain conscious of movement. The habits we create from our daily activities and the jobs we do can have an unbalancing effect on our muscles. This is why we need a movement program that will give us a variety of movements like children naturally have. Movement education is absolutely important if we want to remain healthy whether we have pain or not. Most of us have not grown up knowing how essential movement is and yet

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sixty percent or more of human health complaints are results of faulty breathing and restrictive movement habits. When you perform self-correcting movements, the force of gravity will eventually move evenly through your skeleton. This is how to use your skeleton in the most intelligent way so all of your daily activities are easier to do. Even top athletes need to do a movement program to balance their overly tight muscles. The greater variety of movements you perform both physically and mentally, the younger you will feel, think, and look. To permanently change restrictive movement habits, you have to create new patterns in your brain by repeating a few non-habitual movements every day. Moving your body and playing a musical instrument is the same because you have to perform a lot of repetitions to play it well. This is the only way out of back, neck or shoulder pain, and it is not as hard to do as you think. A program like this costs little in comparison to the money people spend on medications for pain and stress reduction. It is also more rewarding because you are in control. Please Note: I have noticed that many people over-stretch their muscles in a stretch or yoga class and create unnecessary damage to their bodies. This does not mean that yoga is wrong but there is a proper way to do everything with an experienced teacher. The work of Conscious Breathing & Movement is not about stretching but instead, it is about having all of your muscles working together in a coordinated manner.

“A superior program is one that is not boring and can be performed for life no matter what your state of health or age. When all of your muscles are working in harmony, your daily activities will be performed with less effort. A pain-free life is your greatest asset which you cannot buy for any price but only learn to experience.” Paul Tank

Helpful Hints for Pain Reduction 1. If you experience pain or discomfort during a lesson, do not try to overcome it, but do less by making each movement smaller and easier. The key to success is to keep the movements in the range of comfort, especially if you have back, neck or shoulder pain. 2. If you experience pain or discomfort after a movement, this is a sure sign that you were using too much effort. If a lesson or movement sequence is hard, do fewer repetitions or skip to the next one and come back to it later. 3. If you have a physical limitation, injury, or pain, the lesson can help your body heal and repair itself. Just move very slowly and do smaller movements in your range of comfort. 4. If you have a lot of pain or difficulty, you can visualize doing a movement instead of actually doing it. Close your eyes and do one actual movement to feel what it is like. Then, without moving, imagine doing it slowly while breathing four or five times. NOTE: Visualization is a powerful tool in the art of self-healing. Scientific research has shown that when you visualize yourself moving, your brain sends messages to your muscles identical to the ones it sends when you actually do it for real. To test how well visualization works, do the movements physically on one side of your body and then mentally on the other side. Compare both sides.

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MORE TIPS After you have learned the lessons, give yourself permission to experiment and even invent some new movements that will benefit you. In time the lessons will help you develop more creativity. Don’t change the order of the lessons because they have been put together this way for specific results.

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Always have a glass of water or a detoxifying drink to take during the breathing and movement lesson because many toxins are released. I strain grated ginger in warm water as a drink because it dissolves fat and toxins and relaxes the body. Ginger has many benefits. Lemon is also excellent to use in your drink.

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If you get a lot of benefits from one lesson, repeat it every three days as you continue the rest of the lessons.

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After several months, feel free to change the order of the lessons by what your intuition tells you to do. This way you will never be bored. Don’t leave any lesson out.

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Only after several months will you understand how each lesson helps the others.

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The six lessons will restore every area of your body while improving your breathing at the same time. A flexible body allows more parts to work in an action and will create less wear and tear in your joints and ligaments.

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This may be difficult to understand, but this work also increases your intelligence no matter what your age.

Because our body creates new cells and eliminates old ones as we sleep, it is important to drink a liter of warm water in the morning. This is when our body is more acidic with toxins. I talk about the importance of water in the last chapter and how dehydration is a contributing factor to most diseases as well as chronic pain.

“Moving your body SMARTER, not HARDER” “The key to maximizing results is through slow movement, reducing the effort by twenty-five percent, and sensing with your eyes closed”

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Troubleshooting Guide for Target Areas FOR BACK PAIN If you have a lot of pain, perform the Breath Flutter until your back improves and the pain is reduced or gone. I also highly recommend that you perform the Movement Meditation because it will organize your muscles to reduce the contraction of your muscles, which lead to pain. Do not be in a rush to do everything and be sure to read the last chapter on using water and alkalizing foods to reduce pain. You will not fail with this program if you apply it by using your own intelligence to what is best for you now. When you feel ready, add the maintaining movements you perform in bed, plus lesson number two. In lesson two you do the minimum of four repetitions for each movement sequence. Only when you feel strong, should you start the other lessons with four repetitions of each movement sequence as you work up to eight. Let your sensing guide you and do not try to overcome pain, but only do less to prevent pain flair-up. Always drink plenty of water during the movements. FOR SHOULDER AND NECK PAIN Repeat lesson Numbers One, Two, and Three more often as well as the Movement Meditation every day. FOR LEG AND HIP PAIN Repeat lesson Numbers One and Three every other day. Always consult with your medical doctor or health practitioner and let them know about this program if you have mild to serious complications.

Learning the Breathing Technique Note: Before you begin the six movement lessons you need to learn the breathing technique called the Breath Flutter. The breathing technique has more steps to learn it but once it is mastered, everything else will be easy. You would have to pay hundreds of dollars from a breathing specialist to learn what I am about to show you. The biggest secret to learn anything is to do it as slowly as you can. This expands your awareness of movement for easier learning. You will find if you follow the directions as written, it will be easy to learn. To make the learning easier, you could even have a friend read the Breathing Technique to you as you perform it. Two brains are better than one. This unique breathing technique has you say a silent continuous Ha-la-la-la, Ha-la-la-la etc. for the exhale. Even though this may seem odd, this technique is to keep your vocal cords and breathing pathways open and relaxed, allowing you to exhale more fully. This, in turn, strengthens the diaphragm as well as creating a fuller inhale. You inhale through your nose and exhale through your mouth as you say Ha-la-lala, Ha-la-la-la several times. Attention is always focused on lengthening the exhale for The Breath Flutter as well as inhaling fully into your lower back as it expands toward the

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floor or the bed where you are resting. The Stabilizing Breath is when you pause between the movements: Just natural breathing in and out for two, three or four times without holding your breath. ♥ The Perineum Muscle During the breathing technique, you will also be contracting the perineum muscle that is between the anus and scrotum in men and between the anus and vagina in women. The contraction of your perineum muscle is performed as you perform the inhale. With a few practice lessons it will become natural and easy to do. Even though some people may feel this is a bizarre thing to do, I did not leave this out as it is very important for your health. Contracting the perineum is like massaging the base of your pelvis and may prevent prostate cancer in men or cervical cancer in women. In the West, the incidence of prostate and cervical cancer is extremely high but in the East, it is almost non-existent because their movement habits are different. Releasing the contraction of your perineum muscle tends to bring more oxygen to your pelvic cavity Contracting your perineum muscle is what you naturally do when you want to stop yourself from urinating. Contracting your perineum muscle with the Breath Flutter tends to lower your center of gravity in your body while strengthening your pelvic cavity. By contracting your perineum muscle you are also contracting the PC muscles that run from your pubic bone in the front to your tailbone or coccyx in the back. These muscles are the basis of sexual health and are the foundation for efficient movement. The Power of the Breath Flutter The power of the Breath Flutter is quite incredible because of the many things it will accomplish for you. The extended exhale strengthens your diaphragm which helps to eliminate additional carbon dioxide while bringing more oxygen to your lungs. The Breath Flutter creates very deep relaxation for stress reduction because pain and stress go hand in hand. It is a revolutionary process to maximize your breathing potential as well as reduce pain and stress in your body. The exhale is like completely emptying a glass of dirty water before you add good clean water.

Learning the Breath Flutter the Easy Way The fastest and easiest way to learn the Breath Flutter is to learn it in sections and then add all the sections together in a synchronized manner. This is the same way excellent musicians learn to play a musical instrument. They repeat the difficult notes or rhythms many times very slowly and when the complicated parts become easy to play, they then practice the whole music piece at once. You can apply this concept to any demanding movements from the lessons in this book. If you lack body awareness or feel clumsy in your movements this concept is the best way to learn. I use this concept and apply it to many things I learn in life.

Breathing without the Movement You need to feel the pattern of breathing before adding movement to the technique, the Breath Flutter. Remember! You will be learning through one step at a time.

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1. TO START—sit and slowly inhale through your nose for a two-second count and then immediately exhale through your mouth by saying a silent Ha-la-la-la, Ha-la-la-la etcetera. 2. Without stopping, continue exhaling saying several Ha-la-la-las as long as you comfortably can, and /or until you feel the need to inhale. Repeating the continuous Ha-la-la-las is like the working of a pump. This action allows more air to release from your lungs without force and without tightening your throat.

3. When you feel you need to Inhale just let it happen naturally. No excess force is ever used. This trains your diaphragm to rise higher in your chest cavity while bringing more oxygen to your cells and strengthening your diaphragm. In time, you will be able to exhale for a longer duration. Practice the Ha-la-la-las several times until it feels natural to your body. By exhaling and inhaling fully you activate your lymphatic system to eliminate dietary and metabolic acids from your body. As you practice, it is important to drink plenty of water to flush these toxins from your system during a daily lesson. Water is the universal solvent. You are now going to learn the complete Breath Flutter by repeating every new step several times before moving to the next one. This will help you learn the whole process much easier. Even though it seems like there is a lot to become aware of, do not be too concerned at this time because as your body learns through repetition, it all comes together easily. The movements in the Breath Flutter have a logical order to the way your body is intended to move. The reason it may seem like a lot to think about is because most of us have not been educated in body awareness, which is why we have these problems in the first place. I would like to help you learn it in the easiest way possible through repeating small pieces at a time.

The Complete Breath Flutter ♥♥♥ BENEFIT The Breath Flutter helps maintain a lower volume of carbon dioxide while oxygenating your cells at the same time! This helps burn fat, eliminate tobacco smoke, pollution, and other toxins. In time your center of gravity will become lower which will result in doing effortless movements in your daily activities for pain and stress reduction.

(Exhaling with Ha-la-la-las)

(Inhaling into back while flexing feet)

POSITION Begin by lying on your back with your knees bent and your feet shoulder-width apart close to the pelvis. Interlace your fingers in front of you in the non-habitual way. If you normally place your right thumb on top of the left thumb, reverse the order of all your fingers with your left

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thumb on top. Now place the interlaced fingers behind your head with thumbs touching the back of your neck. Your fingers will be in the non-habitual way in all the lessons with hands behind your head. To make this easier to learn, place your wrists together in front of you as you interlace your fingers in the non-habitual way. You can practice the breathing in bed or on the floor resting on a mat. MOVEMENT Step 1. (The Starting Position) With fingers interlaced behind your head, slowly raise your elbows in the direction of the ceiling with your wrists at the side of your head. In this position slightly raise your head off the floor to lengthen the back of your neck as you bring your chin a little closer to your chest. Repeat step one a few times to feel how you lengthen the back of your neck. Step 2. Now, start to say the Ha-la-la-las as you continue to raise your head very slowly with your chin moving toward your chest. Your head moves towards your chest at the speed of a slow motion movie as you continue to say Ha-la-la-la, Ha-la-la-la etcetera. Repeat this as long as you comfortably can, and /or until you feel the need to inhale. As you perform the movement slowly sense your chest and sternum flattening in the direction of the floor as you exhale with the Ha-la-la-las. Your back will also be pressing against the floor. Only move your head to the point that you feel your chest flatten without force as you finish the rest of the Ha-la-la-las until you need to inhale. Step 3. When you are ready to inhale, lower you head and elbows to the floor at normal speed as you inhale into your back while your feet flex at the same time. To flex your feet simple raise your toes toward the ceiling with your heels remaining on the floor. This allows your back to flatten against the floor easily. Step 4. Now, at the end of the inhale, lower you feet and raise your head at normal speed towards your chest as you fully exhale and then repeat step three again of lowering your head and elbows as you inhale with feet flexing. NOTE: This action is repeated three times in a row before you perform another set of Ha-la-lalas. It is simply lowering your head and elbows while flexing your feet as you inhale and raising your head while lowering your feet as you exhale. You inhale and exhale three times each. Repeat steps 3 & 4 several times in a row so your body can feel comfortable with these moves. I will then show you all of the steps together with the Ha-la-la-las for easy learning. When I say inhale into your back, I am only telling you to give attention to this area as it expands at the sides in the direction of the floor. The reason to keep your feet flexed is that it helps to keep your back pressed to the floor as you fully inhale.

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Easy Learning for All the Steps Step 1. (Position) Interlace fingers behind the head, elbows to ceiling with neck lengthened.

Step 2. (Movement) Say the Ha-la-la-las as you continue to raise your head in slow motion with your chin moving toward your chest. Try to finish as many Ha-la-la-las as you can before your head reaches the end position. When your head is at the end position without force, finish the rest. Step 3. When you are ready to inhale, lower you head and elbows to the floor at normal speed as you fully inhale into your back while your feet flex at the same time. Step 4. Now, lower you feet and raise your head onto your chest while you fully exhale. Step 5. Repeat step three and four again two more times. This is inhaling and exhaling with movement at normal speed a total of three times in a row before you start another set of Ha-la-la-las.

A Short Form Chart for all of the Steps A. B. C. D.

First perform the Ha-la-la-las while slowly raising your head to chest in slow motion, Fully inhale while you lower your head, elbows and flex your feet, Then fully exhale while you raise your head and lower feet, Repeat (B) and (C) two more times at normal speed, (this is doing the movement three times in a row) Starting Step A. Again ─Fully inhale one more time and then start to say the Ha-la-la-las while raising your head in slow motion. Lower you feet as you start to say the Ha-la-la-las Repeat all of the steps (A) through (D) several times till it becomes comfortable and natural.

You just learned the “Complete Breath Flutter” which is one round of Ha-la-la-las followed by three inhales and exhales with movement. You now have just one last step to add to the “Complete Breath Flutter”. All you need to do is contract your perineum muscle every time you fully inhale into your back while flexing your feet. The way to do this is to pretend you are stopping yourself from urinating. The muscle that is being contracted is the perineum muscle that is between the anus and scrotum in men and between the anus and vagina in women. Repeat several times to make it natural and then integrate it into the complete “Breath Flutter”. Remember! Just let your body learn the steps one at a time through repetition. If you get stuck, start at the beginning again. Repeat each step several times before continuing to the next one and so on. This is the secret of learning how to learn and the best way to learn this unique breathing technique.

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Note: If you still do not feel comfortable with the complete “Breath Flutter” let it go for today and repeat each step several times tomorrow. Most people are amazed how easy it is to do on the second day. “It is important to apply this wisdom to everything you are learning in this book. If you take on too much at a time, your body will get confused, and you may think you are un-coordinated or lacking in ability to learn this incredible method. You may even give up, and this is what I do not want to happen to you as this work is more valuable than you may realize." Congratulations! What you just went through is the hardest learning you will ever experience from this method as the other lessons are much easier to do. Normally, a person has to depend on a skilled practitioner to improve his or her breathing in this way, but you just learned how to empower yourself by learning it on your own. It is the Breath Flutter that allows the muscles to relax more throughout the lessons. In the beginning be careful not to force the exhale with the Ha-la-la-las to the maximum until your diaphragm is stronger. If you are sore the next day you will know that you used too much force. Further Explanation Holding your Head When you bring your elbows toward each other at the beginning of the movement, let your head come off the floor about half an inch. In this position, you can lengthen the back of your neck while bringing your chin a little closer to your chest. It is like you are holding your head in a hammock with your palms and fingers before you start the movement. As you start the movement, imagine your head is like a ball rolling onto your chest as you look between your knees. Your head is raised to a comfortable height so your shoulder blades do not come off the floor. No force is ever used. As your chest flattens, feel your lower back slightly flattening onto the floor. It is the full inhale that activates your lymphatic system, and the complete exhale that expels carbon dioxide from your lungs. The uniqueness of the Breath Flutter is that the extended exhale allows the inhale to become fuller and easier to do. IMPORTANT Never hold your breath at the end of the exhale or end of the inhale because holding your breath is an anxiety response. For best results, inhale through your nose and exhale through your mouth. You are teaching your neuromuscular system to breathe naturally like the animals do. Moving in slow motion allows you to be more aware of what is happening in your body.

The Skeleton Attention is focused on what your skeleton does to make the movement easy and wellorganized. As you practice “The Breath Flutter," sense how the movement of your skeleton flattens your chest toward the floor as you exhale. Then sense how your lower back/spine flattens onto the floor as you inhale. While you are doing any movement sequences from the lessons throughout this book, try to sense how many parts of your skeleton participate in every action. You can sense with this easy experiment.

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1. To begin, rest on your back with knees bent and place your feet flat on the floor shoulder-width apart. 2. Slowly flex and flatten your feet! Sense how the movement moves through your skeleton all the way up to your head. Sense how the flexing of your feet moves your skeleton from your feet to your pelvis, lower back, shoulders and head. The key to this method is to sense in all the movement lessons how this involves all parts of your skeleton. You do not need to know what parts of your skeleton look like, but only sense the movement. The key to sense the movement of your skeleton is by moving very slowly as in a slow-motion movie. You can also feel parts of your skeleton with your hands through your muscles. You may enjoy looking at the parts of the skeleton from an anatomy book to give you greater appreciation. Note: As you perform the Breath Flutter, the chest cavity on your sides also becomes smaller as you exhale. It is like squeezing the bottom section of a tooth paste container to bring more toothpaste upward. As you flex your feet from the ankles while you inhale, your heels will slightly press against the floor. If your nose is blocked, you can inhale and exhale through your mouth, but the preferred way is to inhale through your nose and exhale through the mouth. Be sure to allow the inhale to expand your ribs fully without force as this activates your lymphatic system. Do not be concerned if you do not perform the Breath Flutter perfectly the first few times. In several days of practice it will become very natural to you. Reading the directions many times as you practice the Breath Flutter will deepen your understanding.

The Leg Relaxer

Exhaling with leg left & head right

Inhaling with leg right & head left.

The Leg Relaxer is always used at the end of each daily breathing and movement lesson because many people have tight hamstring muscles. This movement helps to balance the whole body from top to bottom after a lesson. The Leg Relaxer is excellent to do in bed before you sleep or to help you wake up in the morning. It has many benefits and should be done every day if your hamstring muscles are tight. POSITION Lie on your back with your knees bent. Place the right ankle on the left thigh above the knee. With your right hand, take hold of the outside of your right foot on the little-toe side and raise the leg toward the ceiling. If you can’t hold the outside of your foot, you can hold your ankle instead.

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Movement 1. As you exhale, slowly tilt your leg left while your head turns right. 2. Then as you start to inhale, tilt your leg to the right with your head turning left. 3. Continue the same movement with exhaling and inhaling six times as you move your leg and head in opposite directions from each other. Then lower your leg onto the floor to feel how the leg muscles have relaxed. SENSE how the pelvis shifts the weight through your skeleton to the left and right side of your pelvis. Also, sense the massaging of your hamstring muscles. Repeat the movement on the other side with the L-leg. Note: when the L leg tilts R you exhale, and when it tilts L you inhale. ♥ Extending the Exhale through the Six Movement Lessons Extending the exhale through the movement sequences in the six lessons is another powerful process to strengthen your diaphragm, as well as bringing more oxygen to your cells for greater results. With each movement sequence you perform you will be extending the exhale before you start the movement. First exhale as much air as you can and then continue to exhale while you move to the end position. Then you inhale to come back again to the beginning position. This pattern is easy and is executed throughout all the six lessons. At the end of the movement you always inhale as you are moving back to the starting position.

A Practice Lesson in Extending the Exhale while Turning The breathing extension strengthens your diaphragm, brings more oxygen to your cells, burns fat and toxins, and produces deeper relaxation in your muscles for better results. POSITION 1. Bring yourself to sit forward on a chair, and place your left hand on the top of your head. 2. First exhale about 3/4 of the air from the start of the movement and then continue exhaling while you slowly turn your head and arm to your left. 3. Now, when you turn left as far as you can without effort, come back to the starting position as you inhale. Let the inhale happen naturally as you gently finish turning your head and arm to the right with your rib cage expanding. Be sure to finish the inhale with attention to your lower back expanding. It is this simple! Repeat number two and three several times to feel how it works. This is a great movement sequence to do if you are sitting in an office chair all day. It gives more oxygen to your cells as well as prevents muscular stiffness. If you like, you can repeat the same movement on the other side with your right hand on top of your head. This lesson is only to teach you how to breathe with the movement. It is teaching you how to use more of your muscles in an action. Remember to exhale about 3/4 of the air from the beginning of the movement. This is the key!

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All the movements with breathing are this simple to learn!

A Daily Lesson By giving attention to how the skeleton and ribs move throughout a lesson, you will develop an understanding of how your body works with less effort. A daily lesson without attention is not a lesson, but instead just mindless exercise. The transformation happens with attention to what you are doing. Without attention, the results are minimal. All the breathing and movement lessons are performed like the speed of a slow motion movie for the best results. Maximizing Results For your body to learn a lesson fully it is best to repeat it two or three times before moving on to a new one. If you experience a lesson that is very beneficial, feel free to do it more often. The lessons have been designed to work together for the maximum benefit. You should not leave any of them out of your schedule. If you have more time in one day, and want to experience a very powerful lesson, you can do more repetitions or two lessons in a row as well as add two extra Breath Flutters between the movements. If one lesson is too hard to do at this time, skip it and come back to it later. The unique breathing technique has many things you perform while you inhale and exhale in order to give you multiple benefits at the same time. No other method does this, and once you learn it, you will have a most superior breathing technique for pain and stress relief as well as better results for the self-correcting movement lessons. Principles 1. Move very slowly while sensing the movement of your skeleton and any unnecessary muscular effort in your body. Imagining you are in a SLOW MOTION MOVIE will help you set the appropriate speed. 2. Always move within your range and ease of comfort. Do not try to overcome pain but instead, do less. Do not force, over-stretch or over-try. It is more important to sense with the focus of the movement happening in your body instead of seeing how far you can reach. 3. Allow your breathing to relax your muscles so that you let go of tension. If a sequence in any lesson is hard to start with, only do half of the repetitions until it becomes easier. The attitude of the movement lessons is like performing effortless dancing. “YOUR BODY IS A GREAT INSTRUMENT” ―PLAY IT WELL!

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ATTENTION: It is a natural tendency to over-stretch or over-force when you do a lesson because you may be too focused on the goal and not on how to get there intelligently. If you overstretch a muscle, the stretch reflex in your body takes over and actually shortens the muscles as a protection. To lengthen your muscles less force should be used with attention on how your skeleton moves. This really changes the pattern in your brain, and if you do it slowly, feeling how all your muscles and skeleton work together, you will have better results. In addition, if you do the movements with your eyes closed, you will be able to sense more, and your body will learn faster. For best results, and to prevent activating the stretch reflex, use 25% less effort when performing a lesson. This is a revolutionary idea on how to think about exercise or movement.

♥ The Six Daily Lessons of Breathing & Movement (Short Form codes are used to make the learning easier) SAS = Scan and Sense R = right RASD = rest and sense difference

L = left R8T = repeat 8 times Pos. = position

BA = back again BFs =Breath Flutters Mov. = movement

You always start each lesson with Scan and Sense and finish each lesson with six movements of The Leg Relaxer.

SCAN and SENSE All 6 lessons begin and end with scanning the body. This helps us to understand how the lessons create changes in your breathing, posture, co-ordination, and sense of well-being. To start, lie down on your back and have your legs straight with your arms along your sides. Sense how all parts of you are making contact with the floor, spending about five seconds each on your head, arms, shoulders, upper back, lower back, pelvis, legs and feet. Notice how much contact you make with the floor or bed and which parts of you are off the floor. Sense the quality of your breathing.

Lesson 1 ─Spinal Twist BENEFITS This is an excellent whole-body lesson for ease in turning! You become aware of how your pelvis, lower spine and neck work together for turning. Before you begin, rest on your back to Scan and Sense and then perform 2 Breath Flutters. .

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Sequence #1

(Starting position inhaling into back)

(The end position)

POSITION Sit with your knees bent, feet wide apart and hands behind your back close to your pelvis. MOVEMENT 1. Inhale and exhale two-thirds of the air before you begin the movement. Then still exhaling, slowly tilt the pelvis and legs-L as you look behind your left shoulder. 2. Hold this fixed position for less than a second and then return to the starting position as you inhale. Note: When you return to the starting position, finish the inhale with attention to breathing into your back. SENSE the movement in your skeleton as you exhale. Sense how your skeleton arches your back and twists your shoulders left. R8T, RASD in your shoulders, back, pelvis. Do 2 BFs and then repeat the same movement 8 times on the other side. RASD Note: Before you start the movement, sit up as straight as you can with your hands close to your pelvis. When your legs tilt left, your R-knee should move a little forward and touch the bottom of the left foot. If your knee does not touch the bottom of your foot, separate your feet a little more or bring them closer together to get it just right. Your R-hand moves behind your L-wrist and your head looks as far left as it can. You sense that the whole movement begins with your pelvis and right leg to completion with your neck turning left. Remember to exhale two-thirds of the air from the start of each movement as well as continuing to exhale to the end of the movement. This allows more oxygen to your cells, which will relax your muscles as you do the movements in these six lessons. For best results move your body like you are in a slow motion movie while giving attention to your skeleton. Do 2 BFs again before the next sequence.

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Sequence #2

(The end position) POSITION To begin, rest on the L side with your knees bent at right angles to your body. The R-palm holds the top of your head with fingers touching your left ear. MOVEMENT 1. After exhaling two-thirds of the air, slowly raise your head and both feet while exhaling at the same time. 2. Then immediately inhale as you come back to the neutral position, while inhaling into your lower back. Feel how your lower back expands in the starting position. SENSE from your skeleton, how the right sides of your pelvis and ribs move toward each other as you exhale. R8T, RASD in your ribs, pelvis on the R-side Do 2 BFs and then repeat the same movement 8 times on the other side. RASD Note: Use twenty-five percent less effort as you raise your head and feet from the floor. It is the awareness of the movement that creates the change. Do 2 BFs again before the next sequence.

Sequence #3

(The starting position)

(The final position)

POSITION To begin, rest on L side, knees bent, up on L-elbow. Stand R-leg vertical to ceiling above Lknee. Your head is forward with your R-arm resting on your pelvis.

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MOVEMENT 1. First exhale two-thirds of the air and then still exhaling, lower your R- shoulder with your arm going under the L arm pit. 2. Then immediately come back to starting position as you inhale with your right arm resting on the pelvis. Inhale into your back. SENSE from the skeleton how your lower back arches as your ribs and shoulders twist. Sense the weight of the R-shoulder dropping as you exhale. R8T, RASD in your R-shoulder, etc. Do 2 BFs and then repeat the same movement 8 times on the other side. RASD Finish the lesson with six movements of The Leg Relaxer (Page 36) on each side and repeat SAS again.

Finish With SCAN and SENSE AGAIN As you lie on your back with legs straight and arms along your sides, notice the difference in the parts of yourself resting on the floor or bed since you began the lesson. Is your breathing more relaxed? Are you making more contact with the floor or bed? As you breathe in and out, do your ribs feel more flexible? Sense the quality of the movement and release of tension at the front, back and sides of your chest? After the lesson, slowly draw your knees above your chest, roll to the side, and bring yourself to sit. Stay sitting for about a minute before you stand. This prevents dizziness if getting up too quickly. While standing, sense how the breathing and movements have improved your posture. Do you feel more grounded? Do you feel a little taller? Slowly walk around and feel the quality of the movement. Do your ribs feel more flexible as you walk and turn? If you stick to these lessons for eight months, the awareness of your body as well as the changes you experience will amaze you.

Lesson 2 —Neck, Shoulder, and Back Release SAS = Scan and Sense R = right RASD = rest and sense difference

L = left R8T = repeat 8 times Pos. = position

BA = back again BFs =Breath Flutters Mov. = movement

BENEFITS This lesson can eliminate the pain most people experience between the shoulders. It eases low back pain as well as improved function in your shoulders. It improves posture and releases the contraction in your ribs. Before you begin, rest on back to Scan and Sense, and then perform 2 Breath Flutters.

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Sequence #1

(Resting position inhaling into back)

(Exhaling to the end position)

POSITION Begin to stand on both knees shoulder-width apart. Place forehead on the floor with the hands beside your head into a push-up position. MOVEMENT 1. After exhaling two-thirds of the air, continue to exhale as you slowly roll forward on top back of your head. 2. Immediately move back again as you inhale with the arms forming a triangle and pelvis above heels. The feet flex when rolling forward and extend when moving backward. Inhale into the back. SENSE how your pelvis and front lower ribs move toward each other on the exhale and apart on the inhale. Feel your skeleton move. Notice your shoulder blades separating when rolling the head forward. R8T, RASD in shoulders and back. Do 2 BFs again before next the sequence. Sequence #2

(Starting position inhaling into back)

(Exhaling to this final position)

Position On hands and knees, R-toes rest under the left ankle. Movement 1. After exhaling as much air as you can, continue to exhale as you slide the R-hand on the floor close to the L-knee. The back of your head rests on the floor to look at the ceiling.

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2. Immediately return to starting position as you inhale. Breathe into your back toward the end of the inhale. Note: R-palm is up when sliding past the L-knee. SENSE in the skeleton how your ribs and neck turn by the weight of your R-shoulder dropping. R8T, RASD in shoulders and back. Do 2 BFs and then repeat the same movement 8 times on the other side. RASD Do 2 BFs again before the next sequence. Sequence # 3

(Exhaling) POSITION 1. The same starting position but moving your head under L-arm bridge as L-hand slides on the floor above or behind head and BA as you inhale. SENSE in the skeleton how your ribs and neck turn by the weight of your R-shoulder dropping. In addition if you can, sense your shoulder blade rotating as your hand moves behind your head. R8T, RASD in shoulders and back. Do 2 BFs and then repeat the same movement 8 times on the other side. Note: when the R-shoulder is down, slide your left hand on the floor above or behind your head as far as you can to look at ceiling. Feel the movement in your skeleton. Finish this lesson with six movements of The Leg Relaxer on each side, then SAS again.

Finish With SCAN and SENSE AGAIN As you lie on your back with legs straight and arms along your sides, notice the difference in the parts of yourself resting on the floor or bed since you began the lesson. Is your breathing more relaxed? Are you making more contact with the floor or bed? As you breathe in and out, do your ribs feel more flexible? Sense the quality in the movement and release of tension at the front, back and sides of your chest? After the lesson, slowly draw your knees above your chest, roll to the side, and bring yourself to sit. Stay sitting for about a minute before you stand. This prevents dizziness if getting up too quickly. While standing, sense how the breathing and movements have improved your posture. Do you feel more grounded? Do you feel a little taller? Slowly walk around and feel the quality in the movement. Do your ribs feel more flexible as you walk and turn?

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Lesson 3 ─Using Your Back Intelligently SAS = Scan and Sense R = right RASD = rest and sense difference

L = left R8T = repeat 8 times Pos. = position

BA = back again BFs =Breath Flutters Mov. = movement

BENEFITS You will gain more control of your back muscles, release the ribs on sides for better breathing, and improve how you walk . Before you begin, rest on back to Scan and Sense and then perform 2 Breath Flutters. Sequence #1

(Inhaling into back) (Exhaling) POSITION Rest on your front side with your hands standing and forehead resting on the floor. MOVEMENT 1. After exhaling two-thirds of the air, continue to exhale as you slowly look at the wall to ceiling as if you’re watching a bug go up the wall while you push up with your hands. 2. Immediately move BA to the starting position as you inhale. Breathe into your back toward the end of the inhale. SENSE in the skeleton how your pelvis presses into the floor as your back arches and ribs rise on the exhale. R8T, RASD Notice how far you can look up on the wall so you can compare it at the end of this lesson. If it is too hard to hold your elbows up in the air as you inhale, let them rest on the floor as you complete the inhale and raise them again as you start the exhale. Do 2 BFs again before the next sequence.

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Sequence #2

(Inhaling into back)

(Exhaling)

POSITION Same position with the hands standing in the push-up position, elbows in the air, head on the floor and facing R. Movement 1. After exhaling two-thirds of the air, continue to exhale as you slowly roll your pelvis R. with your head and knee moving toward each other. 2. Then while inhaling, move back again to the starting position with your head resting right. If you like, you can lower your elbows while inhaling fully. Inhale into your back. Note:

Your head moves toward the knee and under the bridge that is formed by the L-arm.

SENSE in your skeleton how to lead the movement of the pelvis. Sense your ribs contracting while your head and knee move toward each other. R8T, RASD Do 2 BFs and then repeat the same movement 8 times on the other side. RASD Note: Rest with head facing L. Do 2 BFs again before the next sequence.

Sequence #3

(Inhaling into back)

(Exhaling)

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Repeat the same movement again but this time look over your L-shoulder at the foot. Arms straighten during movement. SENSE in your skeleton the pelvis rotating R. Give attention to the ribs and neck turning. R8T, RASD Do 2 BFs and then repeat the same movement on the other side, and then when you are finished, test sequence #1 again. This is looking at the wall to ceiling two or three times. Can you notice the improvement? Finish this lesson with six movements of The Leg Relaxer on each side, then SAS again.

Finish With SCAN and SENSE AGAIN As you lie on your back with legs straight and arms along your sides, notice the difference in the parts of yourself resting on the floor or bed since you began the lesson. Is your breathing more relaxed? Are you making more contact with the floor or bed? As you breathe in and out, do your ribs feel more flexible? Sense the quality in the movement and release of tension at the front, back and sides of your chest? After the lesson, slowly draw your knees above your chest, roll to the side, and bring yourself to sit. Stay sitting for about a minute before you stand. This prevents dizziness if getting up too quickly. While standing, sense how the breathing and movements have improved your posture. Do you feel more grounded? Do you feel a little taller? Slowly walk around and feel the quality in the movement. Do your ribs feel more flexible as you walk and turn?

Lesson 4 ─Releasing Hamstrings, Ribs and Shoulders SAS = Scan and Sense R = right RASD = rest and sense difference

L = left R8T = repeat 8 times Pos. = position

BA = back again BFs =Breath Flutters Mov. = movement

BENEFITS This lesson improves posture, walking, turning and reaching. Before you begin, rest on back to Scan and Sense, and then perform 2 Breath Flutters. Sequence #1

(Exhaling)

(Inhaling into back)

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POSITION Sit with the L-leg bent to side of your pelvis. The R-leg is straight and a little to the Right. MOVEMENT 1. After exhaling as much air as you can, continue to exhale as you slowly reach down the inside of your R-leg with the L-hand as you look behind your R shoulder. 2. Move back again to the starting position for a full inhale as your head turns Left. Breathe into your back toward the end of the inhale. SENSE from the skeleton how your shoulders, head and ribs turn R as you reach down your leg. Sense the parts turning in synchronization. R8T, RASD Do 2 BFs and then repeat the same movement 8 times on the other side. RASD Do 2 BFs again before the next sequence.

Sequence #2

(Starting position while exhaling)

(Inhaling to the end position)

POSITION Lie on your L-side with both knees bent at R-angles to the body. Your R-hand holds the Rfoot on the little-toe side; L-hand holds the ankle. Movement 1. After exhaling as much air as you can, continue to inhale as you slowly open Your R-leg to the ceiling while inhaling into your back. 2. As you start to exhale, move back to the starting position. SENSE the L-knee pressing against the floor for support and your R- leg opening like a book as you inhale. R8T, RASD Note: For extra support you can bend your left elbow as you slide your hand up the right leg to take hold at your knee or thigh and BA on the exhale. In this lesson you exhale as much air as you can as you do the movement. Do 2 BFs and then repeat the same movement 8 times on the other side. RASD Do 2 BFs again before next sequence.

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Sequence #3

Exhaling

Inhaling into back

POSITION To start you rest on your back and place the right ankle on the left thigh above the knee. Now, with your R-hand, hold the outside of your R-foot on the little-toe side. If you can’t hold your foot in this sequence, you can hold your ankle instead. Movement 1. As you inhale, raise your R-leg toward the ceiling. Now, exhale while you slowly tilt your leg L as head turns R. Note: You just inhale and exhale the same way you do with the Leg Relaxer. 2. As you start to inhale, bring your leg to the right again with your head left. 3. Repeat the same movement again bringing your leg L and head R as you exhale. SENSE how the movement of your leg massages your hamstring muscles. R8T, Lower leg and SASD. Note: Your head and leg move in opposition to each other. When your leg moves left as you exhale, your head moves right and when your leg moves right as you inhale, your head moves left. Do 2 BFs and then repeat the same movement 8 times on the other side with L leg. Note: when L Leg tilts R you exhale and when your leg tilts L you inhale. In this lesson you do not finish with The Leg Relaxer, but finish with 2 Breath Flutters then SAS again.

SCAN and SENSE AGAIN As you lie on your back with legs straight and arms along your sides, notice the difference in the parts of yourself resting on the floor or bed since you began the lesson. Is your breathing more relaxed? Are you making more contact with the floor or bed? As you breathe in and out, do your ribs feel more flexible? Do you Sense the quality in the movement and release of tension at the front, back and sides of your chest? After the lesson, slowly draw your knees above your chest, roll to the side, and bring yourself to sit. Stay sitting for about a minute before you stand. This prevents dizziness if getting up too quickly. While standing, sense how the breathing and movements have improved your

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posture. Do you feel more grounded? Do you feel a little taller? Slowly walk around and feel the quality in the movement. Do your ribs feel more flexible as you walk and turn?

Lesson 5 —improving the Function of Your Pelvis & Upper Leg SAS = Scan and Sense R = right RASD = rest and sense difference

L = left R8T = repeat 8 times Pos. = position

BA = back again BFs =Breath Flutters Mov. = movement

BENEFITS This lesson lowers the center of gravity for emotional stability and solid standing! Sensual expression is enhanced. Before you begin, rest on back to Scan and Sense, and then perform 2 Breath Flutters. Sequence #1

Inhaling in back

Exhaling to the end position

POSITION Begin by resting on your knees, which are wide apart. Your pelvis is back above heels with your toes flexed. Your hands are above the head with forehead and elbows on the floor. In this position you inhale into your back while expanding it as much as possible. MOVEMENT 1. Before you begin, exhale two-thirds of the air and continue to exhale as you slowly move your pelvis forward while looking to the ceiling. Your heels touch as you raise your feet from the floor. 2. As you start to inhale, move your pelvis slowly back to the starting position with hands on the floor above the head. At the end of the position, breathe into and expand your back. You lead the movement slowly in both directions with your pelvis. SENSE how your lower spine arches and ribs rise from your skeleton as you exhale. Repeat sequence eight times. RASD Note: Sense how gravity helps you with this movement as you let your belly drop while your pelvis leads the movement. Sense your back arching and the ribs rising as you exhale.

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Do 2 BFs again before the next sequence.

Sequence #2

Inhaling into back

Exhaling to end position

POSITION Two steps to do this position: Begin by standing on both your hands and knees. Now move your L-knee backwards in the direction of your feet so the knee rests across from your R-toes. In this position your chest is above your bent R-leg and your belly is on the inside of your R-thigh. MOVEMENT 1. After exhaling as much air as you can, continue to exhale, as the weight of your pelvis shifts toward the right, while you reach down with your right hand and head under the L-arm Bridge. 2. On the inhale slowly return to beginning position with your head turning to look behind your R-shoulder. The weight is resting more on your L-hand. Breathe into your back. Note: While exhaling, your R-shoulder moves above or touches your R-knee. This movement is a little difficult, but with a few sessions, it will become second nature. (SECOND CHOICE) If the movement is too difficult to reach under the bridge with your right hand, just keep both hands standing as you move your head to look under the bridge. I prefer doing it this way because it is easier, and the results are the same. SENSE from your skeleton how the pelvis tilts R as you look under the arm bridge and how it tilts L. as you come back on the inhale. Attention is on the movement of the pelvis tilting R. and L. Practice slowly to feel the movement. R8T, RASD Do 2 BFs and then repeat the same movement 8 times on the other side. RASD Do 2 BFs again before the next sequence.

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Sequence #3

Inhaling and Exhaling POSITION Begin by standing on the right foot and kneeling on your L-knee with the L-leg bent inward. Place your R and L-hands on the floor in front of the L-knee as well as left of your R foot. Your hands are about 8 inches apart. MOVEMENT 1. As you exhale, slowly lead the movement with your pelvis in an oval circle backward behind the R-foot and L-knee. 2. Then, as you start to inhale, move your pelvis toward your hands. Do not exhale before the movement like in the other lessons, but instead exhale as much as you can as you move circular. Just exhale and inhale with four oval circles and then reverse the direction four more times. The oval circular movements are performed very slowly as you exhale and inhale. SENSE from the skeleton how your pelvis is drawing oval circles toward your hands and diagonally away from them. R8T, RASD Note: If the floor is too hard on your knee, you can fold the mat on the L-side for more comfort to left knee or put a pad under your knee. Do 2 BFs and then repeat the same movement 8 times on the other side. Finish this lesson with six movements of The Leg Relaxer on each side, then SAS again.

SCAN and SENSE AGAIN As you lie on your back with legs straight and arms along your sides, notice the difference in the parts of yourself resting on the floor or bed since you began the lesson. Is your breathing more relaxed? Are you making more contact with the floor or bed? As you breathe in and out, do your ribs feel more flexible? Sense the quality in the movement and release of tension at the front, back, and sides of your chest? After the lesson, slowly draw your knees above your chest, roll to the side, and bring yourself to sit. Stay sitting for about a minute before you stand. This prevents dizziness if getting up too quickly. While standing, sense how the breathing and movements have improved your posture. Do you feel more grounded? Do you feel a little taller? Slowly walk around and feel the quality in the movement. Do your ribs feel more flexible as you walk and turn?

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Lesson 6 ─The Thigh Muscles SAS = Scan and Sense R = right RASD = rest and sense difference

L = left R8T = repeat 8 times Pos. = position

BA = back again BFs =Breath Flutters Mov. = movement

BENEFITS This lesson opens and stretches the abdominal area and thigh muscles for a fuller inhale, as well as helping to let go of emotional tension. Before you begin, rest on back to Scan and Sense, and then perform 2 Breath Flutters. Sequence #1

Inhaling into back

Exhale

POSITION Lie on L-side; hold the side of the head with the left palm and fingers at back of the head. Bend your L-knee at a right angle, and hold the R-ankle or top of your foot. MOVEMENT 1. After exhaling two-thirds of the air, continue to exhale as you pull your R-ankle back behind the pelvis with your head moving forward. 2. As you start to inhale, slowly move back to starting position to breathe into your back. SENSE your thigh muscles as well as the back arching while your upper chest rolls forward. R8T, RASD Do 2 BFs and then repeat the same movement 8 times on the other side. RASD Do 2 BFs again before the next sequence.

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Sequence #2

Inhaling into back

Exhaling

POSITION Same as S#1, but you stand on your bent L-elbow. You can hold the R-ankle or top of your foot. In this starting position, inhale into your back. MOVEMENT 1. After exhaling two-thirds of the air, continue to exhale as you slowly pull the R-ankle behind you with the pelvis moving forward as you straighten the L-arm to stand on it. 2. As you start to inhale, slowly move back to starting position, on your left elbow to breathe into your back. ♥ SENSE from the skeleton how your back arches as well as the thigh muscles releasing. R8T, RASD Do 2 BFs and then repeat the same movement 8 times on the other side. RASD Do 2 BFs again before the next sequence. Sequence #3

Inhaling into back Exhaling POSITION Kneel on your knees with the feet flexed and standing on your toes. Place the palms behind your back to rest on the lower pelvis. In the starting position you inhale into your back. MOVEMENT

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1. After exhaling two-thirds of the air, continue to exhale as you slowly tilt backward a little to arch the back as you slide your palms down the hamstring muscles. You will feel the gentle stretch on the front of your thigh muscles when you lean backwards. 2. As you inhale, slowly move back to the starting position to breathe into your back. SENSE from your skeleton how the back arches and the thigh muscles are massaged. R8T Finish this lesson with six movements of The Leg Relaxer on each side, then SAS again.

Finish With SCAN and SENSE AGAIN As you lie on your back with legs straight and arms along your sides, notice the difference in the parts of yourself resting on the floor or bed since you began the lesson. Is your breathing more relaxed? Are you making more contact with the floor or bed? As you breathe in and out, do your ribs feel more flexible? Sense the quality in the movement and release of tension at the front, back, and sides of your chest? After the lesson, slowly draw your knees above your chest, roll to the side, and bring yourself to sit. Stay sitting for about a minute before you stand. This prevents dizziness if getting up too quickly. While standing, sense how the breathing and movements have improved your posture. Do you feel more grounded? Do you feel a little taller? Slowly walk around and feel the quality in the movement. Do your ribs feel more flexible as you walk and turn? When you complete the 6 one-a-day lessons, start at number one again for best results. If you wish, you can extend the lesson by doing more repetitions of movement and breathing. Each lesson helps the others so do not leave any out.

The key to well-organized movements in your body is the attention you give to your skeleton while moving. One of the great benefits of this work is that when you organize your movements, your brain also becomes organized or entrained, and you get things done with more efficiency. By moving younger, you naturally look and feel younger. To totally feel or experience life it is necessary to pay attention to movement.

“The Quality of Your Life Is Determined by Your Focal Point of Attention & the Questions you ask.”

Paul Tank

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The New Dynamic Bed Movements What I would now like to share with you is a new discovery created after several years of experimentation. This fresh discovery improves all of six lessons as well as gives you a deeper night’s sleep and helps you wake up more refreshed with a clear head. They are called the Maintaining Movements that you perform in bed either in the evening or the morning. Three or four movement sequences performed in bed should take no more than five minutes to do. This process is excellent for people who find it hard to exercise on their own and prefer to go to a class to be motivated by a movement teacher. They have far better results because you are adding the Ha-la-la-las to the movement like you do in the Breath Flutter.

What You Gain from the Addition of the Ha-la-la-las: 1. 2. 3. 4. 5. 6.

Even more oxygen to your cells for deeper relaxation and better results, Greater self-motivation to exercise for the reluctant person, A more intimate connection to your skeleton for efficient movement, Further reduction of pain and stress, A deeper night’s sleep and a clear head in the morning, And much more as you experience the added Ha-la-la-las

The first two or three movements that you will be learning, can be performed in the evening as well as in the morning, as they release the tension in your whole body from top to bottom. As you develop more body awareness, your body will tell you which ones are optimal to perform in the evening or morning. All the movements give you excellent results and I am presenting what I feel are the best movements to learn first. Always begin or end the movements with five or six Complete Breath Flutters. Notice how the movements help you to sleep deeper and wake up more refreshed.

The Diagonal Twist

(Inhaling)

(Exhaling with the Ha-la-la-las)

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This is one of the greatest self-correcting movements to prevent your posture from slouching and shortening from excess contraction in your muscles. It is also a great lesson for back pain because you are learning to release your upper trunk to take the pressure off your lower back. Do minimal turning to start with if you have back pain. POSITION Begin by lying on the left side with your knees bent at right angles to the body. Your upper knee is resting on the lower one. Place the palm of your right hand on your forehead. In this starting position you will first inhale into your back. Step 1. Now, continue to exhale by saying Ha-la-la-la, Ha-la-la-la etcetera as you turn right in slow motion. Your upper trunk with the head and R-arm will all turn right as one piece. This movement is like the Breath Flutter, which is moving in slow motion while saying as many Ha-la-la-las as you comfortably can, and /or until you need to inhale. Step 2. When you are ready to inhale, turn back to the starting position as you fully inhale. Step 3. Now, as you start to exhale, turn your upper trunk right to the end position again. Repeat the action of turning right and back again three times in a row and then start at step #1 again with the Ha-la-la-las. All of the steps are the same as the Complete Breath Flutter and are performed in all of the bed movements. Perform the Diagonal Twist as many times as your body (not your head) feels like. It will take several repetitions to feel this new process and if you repeat it another day it will be clearer for you. It is valuable to see how fast your body progresses by repeating the movement the next day. As a suggestion, I would recommend you do the Diagonal twist for two or three nights before learning the next bed movements. Secret: If you perform one lesson well, the rest will be so much easier as the process is the same. SENSE through your skeleton how the arching in the lower back and the turning opens up your ribs for better breathing. Repeat the same movement on the other side.

The Leg Relaxer with the Ha-la-la-las

(Continuous Exhaling in Both Directions with the Ha-la-la-las)

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POSITION This is the NEW Leg Relaxer you performed in the six lessons. While resting on your back, place your right ankle on the left thigh above your knee. Then with your right hand, hold the outside of the right foot on the little-toe side. MOVEMENT ♦ Inhale as your right leg rises toward the ceiling. Now, as you continuously say the Ha-la-lalas, slowly tilt your leg left as your head turns right. ♦ Then still saying the Ha-la-la-las bring your leg back to the right with your head left. Your leg is repeatedly moving right and left with the head in opposite direction while saying as many Hala-la-las as you comfortably can, and /or until you need to inhale. ♦ Now place your right leg on the left knee to inhale and exhale three times or until your breath stabilizes. Note: This is the same pattern as the “Breath Flutter” but instead of moving your leg as you inhale and exhale you just rest it on your knee as you breathe. Repeat the above steps again. Let your body energy decide how many repetitions to do before you repeat the same sequence with the other leg. SENSE how your hamstring muscles are massaged by the movement of your leg. you bring your leg toward your head while moving, the greater the results.

The more

When you finish the number of repetitions your body feels like doing, rest and sense the difference you feel in both legs. Some nights I may do eight to ten repetitions with each leg and other nights less. There is no rule to how many times to do it as long as you do not over strain yourself. Remember to perform the movements like the speed of a slow motion movie. It is consistency of a new habit that really makes the difference. If we are recovering in a hospital, the movements with breathing help us to recover faster by removing acidic toxins from our body and increasing oxygen to the cells. Remember to drink water with the movements to flush out toxins. Feel free to change the order of these movements to whichever one you would like to start with.

The Pump Number One I find that the Pump movements –number one and two to be the best movements for your rib cage and to get your blood circulating in the fastest time possible. I also use it many times in the evening or the middle of the night to release tension in my trunk. The Pump number one and two are superior because it releases your rib cage on all sides for greater flexibility and is an exceptional self-correcting movement. You may like to do the pump right after you perform a few Breath Flutters in bed at night for a deeper sleep, or in the morning, to wake up with less mind fog.

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(Exhaling with the Ha-la-la-las)

(Inhaling)

POSITION Rest on your elbows and knees with your hands cupped in front of you. Your knees are placed shoulder-width apart. Your head is hanging down. MOVEMENT Step 1. Start exhaling with the continuous Ha-la-la-las as you roll forward in slow motion on the top of your head. The top back of the head rests into your cupped hands. Lead the movement with your pelvis. Say as many Ha-la-la-las as you comfortably can, and /or until you need to inhale. Step 2. When you are ready to inhale, move back to the beginning position as you turn your palms down with arms straight while looking up to the ceiling. Step 3. Now, roll forward again with your head resting into your cupped hands as you exhale. Like the same pattern in the “Breath Flutter”, you move back and forth to each position three times in a row before you start Step #1 again with the Ha-la-la-la-las. SENSE the movements in your rib cage as you move from your pelvis. Continue to perform the movement as many times as your body feels like. As you inhale, breathe into your back. Note: ♦ When you move forward, your back rounds, and when you move backward to the starting position with straight arms to look up to the ceiling, the back arches slightly. ♦ As you roll your head on the bed, your chin comes close to the chest, and your neck lengthens at the back. This is important! ♦ As you move forward, turn your palms up, and when moving your pelvis backwards, turn your palms down. ♦ By moving forward and backward, you create a pumping action in your rib cage. It is as if the movement of the pelvis is breathing you.

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The Pump Number Two

(Continuous Exhaling in Both Directions with the Ha-la-la-las) Please Note: If you have back pain, perform this lesson very slowly while turning minimally so you do not experience discomfort while doing it. It is a benefit to your back by releasing contraction in your shoulder area. Stop performing it if you experience pain in your back. POSITION Rest on your knees wide apart with your feet flexed. Both arms are straight and above your head with palms into the floor beside each other. Your head is in the center position looking down before you begin. MOVEMENT Step 1. As you start to say the continuous Ha-la-la-las, raise your left elbow to look under the bridge you are forming with the arm. Let the right side of your head rest on your right arm as you look left. Step 2. Then still exhaling with the Ha-la-la-las, move back to the middle position, with the elbows straight. Continue the same on the other side by raising your right elbow to look under the bridge formed with your right arm. Let the left side of your head rest on the left arm as you look right. It is a continuous movement looking R & L under the bridge as you say the Hala-la-las. Step 3. Say as many Ha-la-la-las as you comfortably can, and /or until you need to inhale. Step 4. Now, rest, in the middle position as you inhale and exhale three times each. Inhale into your back. Note: Let your feelings judge how many times you want to do this movement. The Pump one

and two are excellent maintaining movements you can do to excel in the six lessons.

Further Information on the Pump I believe the “Pump” number one and two are excellent movements to do because it feels good and is easy to do. Sometimes I perform the pump in the middle of the night if I wake up. In addition when resting on my knees in the pump position, I do several breath flutters. It is a great position to do the Breath Flutter because the lungs flair out in the back when you perform the inhale. In this position I don’t move my head, but only keep it stationary on the floor or hands.

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No discipline can be done with a good intention alone! It has to come from within the body. If your trunk and ribs are quite rigid, I would recommend you do The Pump often. If you have a busy schedule and little time, you should still attempt to do it, because it is easy to fit into any schedule as it takes minimal time. As you read the rest of this book, and slowly begin to adapt its principles, your energy will increase. This will change your behavior. You will learn that water and salt is the basis for all energy, and without energy, self-discipline will only be an idea and not turned into an action. It is not that you are lazy, but that you do not understand energy and how lack of energy interferes with your thinking and actions. Moreover, self-discipline comes naturally when you really know what your priorities are. Remember! My promise to you was to give you the best I could create with the least amount of effort. I want you to experience the concept of “less is more." The Diagonal Twist, the Leg Relaxer and the Breath Flutter are movements you should always perform because together they address the whole body.

Other Movements to Select From These are other movements you can choose to do in the evening or in the morning. They are also very beneficial for a flexible spine and rib cage as well as excellent for back, neck and shoulder pain. One of the GREATEST GIFTS I have found after many years of experimentation was how to awaken gracefully in the morning. Many people jump out of bed which I now find very crude for the body. When you become more sensitive to the movements of playing your body like a delicate instrument, you will know what crude is. Many animals stretch after a nap. We can learn from their instinctive knowledge how to do the same and come home to our bodies again. Perform the movements as many times as your body feels like doing them and not what your head says. The movements should become a natural habit and not considered a routine you have to do. Always perform a few Breath Flutters before you begin the movement sequences or when you finish them.

The Rainbow Colon Massage BENEFITS It keeps your colon healthy, and internally gently massages it for better elimination. This improves your breathing by sensing the sides of your ribs moving, as well as develops coordination for walking. This is a good movement if you ate too much food before bed in the evening.

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(Continuous Exhaling in Both Directions with the Ha-la-la-las) POSITION Lie on your back with knees bent. Feet are close to the pelvis and wide apart to make the lesson easier. MOVEMENT ♦ As you start to inhale, raise the pelvis and then slowly make an arching movement like a rainbow as you say the continuous Ha-la-la-las. ♦ Your pelvis is moving in an arch to the left, to middle position, and then to the right. At the same time, your head moves in the opposite direction to your pelvis. ♦ Say as many Ha-la-la-las as you comfortably can, and /or until you need to inhale. Lower your pelvis to rest in the middle position as you inhale and exhale three times each. ♦ Repeat all of the above steps again. Note: While moving the pelvis R and L, lower your pelvis to rest for a split second on each side as you continue to exhale with the Ha-la-la-las. SENSE from the skeleton how the arching movement of your pelvis is massaging the colon as well as the ribs at the sides. As you turn your head, sense how the spine is being twisted between your shoulder blades. Repeat as many times as your body feels like doing the movement.

The Spine like Chain Link

(Exhaling Moving up the Spine with the Ha-la-la-la’s)

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Benefits: This is also an excellent first movement with which to wake- up. This gets the blood flowing to your head and opens your ribs at the sides. This movement really helps to release the tension in the neck from a night’s sleep. It can be done with your head still on the pillow. POSITION Begin by resting on your back with feet shoulder-width apart and close to the pelvis. MOVEMENT Step 1. With this sequence, you begin to exhale with the Ha-la-la-las as you slowly press your lower back into the floor and then continue to raise your pelvis toward the ceiling which brings your spine off the floor one vertebra at a time like a chain-link. Move in slow motion all the way up to between your shoulder blades. Say as many Ha-la-la-las as you comfortably can, and /or until you need to inhale. Step 2. When you are ready to inhale, come back to the starting position as you fully inhale and then move up the spine again as you fully exhale. Repeat going up and down the spine as you inhale and exhale three times each and then begin at step one again. If you are tired you can also rest instead of going up and down the spine three times each. SENSE your spine like a chain-link as it makes contact with the bed. Repeat as many times as your body feels like doing the movement. Note: Remember that your lower back rounds into the bed as you are moving up and down the spine. This is so you can feel contact with the vertebra. You may not be able to feel every vertebra at a time but just try to keep contact with the bed as you do the movement.

The Wrist Twist BENEFITS It brings more awareness to your wrists and shoulders! This lesson is great for musicians, magicians, surgeons, dentists, and people who use their hands in a skilled profession!

(Continuous Exhaling in Both Directions with the Ha-la-la-las) POSITION Begin by lying on your back with knees bent. First place the backs of your hands together, then place the right hand over left and interlace your fingers. MOVEMENT ♦ As you start to say the continuous Ha-la-la-las, slowly turn the hands down toward your chest and up to the R- side of your face and back again while reaching toward the ceiling, Note: The

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movement is circular with your fingers sliding up your chest to the side of your face. The elbows come closer together during the movement. ♦ then still saying the Ha-la-la-las repeat the same movement again with arms straightening and then hands moving down toward your chest and up to the Left Side of your face. ♦ Alternate the movement several times on L and R side of the face. Continue the movement while saying as many Ha-la-la-las as you comfortably can, and /or until you need to inhale. ♦ Now rest and inhale and exhale three or four times until your breath stabilizes. Reverse your hands with your left hand over your right hand and repeat the movement several more times moving the hands to each side of your face. SENSE the ease of movement in your skeleton by bringing your elbows closer together while your hands move to the side of your face. Repeat as many times as your body feels like doing the movement.

Spine and Rib Release BENEFITS Releases congestion, toxins as well as tension in the spine and ribs for freer breathing. This is a good lesson for people who smoke.

(Continuous Exhaling with the Ha-la-la-la’s) POSITION Begin by lying on your back with your knees bent and hands on your chest. MOVEMENT ♦ As you say the continuous Ha-la-la-la’s, lightly tap with the finger tips of both hands. Start the tapping on your lower ribs and tap up the center of the chest on the breast bone and then back again. ♦ At the same time, tilt your pelvis R and L. Do this by moving the R-knee in the direction of your R-foot as you roll your pelvis left and move the left knee in the direction of your L-foot as you roll your pelvis right. ♦ Say as many Ha-la-la-la’s as you comfortably can, and /or until you need to inhale. Rest, and breathe in and out three times each. Repeat as many times as your body feels like doing the movement.

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This completes the Maintaining Bed Movements. They are so important for your health because they relieve the stresses of the day to give you a deeper night’s sleep, and have you wake up more refreshed. They are the absolute power of this work. Now that you understand how to do the new pattern of adding the Ha-la-la-las to the first movement sequence, you will also be able to adapt it to the six lessons as well. For each lesson sequence this new pattern is repeated twice followed by one Complete Breath Flutter as you rest on your back. It is simply doing eight movement sequences followed by one Complete Breath Flutter. If you like this new approach, stick with it because it is more helpful. This new pattern can be added to any movement you perform in bed like lengthening your leg as you lay on your back or sitting at the end of the bed and reaching down your leg. To understand how well it works, the next time you go to bed, try it several times to any movement pattern you can create on your own.

More Questions for Better Understanding 1. Why are you advised to do the movements slowly? When you do the movements slowly with feeling, you develop more awareness of your body for every action you perform. This is how to do any new activity in life, like playing a musical instrument, typing, painting, dancing, cooking and even thinking, etc. Your mental capabilities also improve. 2. How do I know when I have exhaled long enough? As you come to the end of the exhale, you will learn to sense an impulse in your body from the phrenic nerves in your head that triggers your diaphragm to inhale. If you feel tension in your abdomen, it indicates that you have exhaled too long. Stop and let the inhale happen naturally without effort through your nose. 3. Why do you place your hands behind your head in the non-habitual way? The reason for this is because it changes the position of the skeleton during movements to help improve your posture. 4. Why do I scan and sense myself resting on the floor? You do this to help differentiate how parts of yourself are changing. There would be no learning in life if you did not differentiate. You cannot know light, unless you experience darkness. You cannot know health, unless you know sickness. You cannot know a quiet mind without knowing mind chatter. The floor is used as a Feeling X-Ray Machine by sensing how your muscles make contact with the floor. 5. Why do I experience deep relaxation after a lesson? The reason for this is because of increased oxygen in the cells, and also, because of sensing the movements as you are doing them. This is like a moving meditation that is training you to be more focused in the present. This work is also excellent for depression, neurosis or nervous conditions as well as worries from life situations. The lessons help to reduce anxiety to quite a degree. 6. How does this work help creativity?

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When you let go of the tensions in your body and are more in the present from the lessons, your mind is more receptive to creative ideas. When the lessons break up old patterns of movement in your brain, other intuitive insights will come to you. 7. What is the purpose of flexing my feet during the breath flutter? The reason for this is to allow your back to flatten into the floor while you exhale, as well as bring more oxygen into your lungs. Your chest also flattens to allow your diaphragm to rise higher in your chest cavity. This improves your posture and is an excellent release for back pain. 8. What is the reason for my back to press into the floor and contract my perineum muscle while inhaling? To release built up emotional tension in your body, massages your colon for better elimination and in time, lower your center of gravity so you can move about with ease. This will deepen the relaxation in your body. The lower abdomen, or solar plexus, also known as the hara, is where you store emotional tension. The long exhale contributes to bring about a full inhale. The contraction of the perineum muscle brings more oxygen to this area. 9. Why is the Breath Flutter performed between movement sequences during a lesson? This is to condition the diaphragm to rise higher in the chest cavity and bring more oxygen to the cells. The muscles will relax more and give you a greater release in the lessons for better results. This is the KEY that makes this work so powerful. 10. How are the Breathing and Movement like Meditation? This is very much like a meditation practice because with conscious attention to breathing with movement you will eventually start to live more in the present, and have less mind chatter as you become grounded in your body.

Correct Posture Correct posture is not a fixed position but how well your body/skeleton adapts to the environment you are resting, sitting, standing or moving in.

“To Be Global In Your Thinking Is To Look At and Question Every Area in Your Life”

Further Applications to Transform Your Life In Public (In the Car, On the Bus, Or At a Meeting) You can increase your oxygen level and relax your muscles by discreetly doing The Breath Flutter in a sitting or standing position anywhere you like. For example, it is an excellent way to relax prior to a performance. When in public, do the breaths slower, allowing more time for each Ha-la-la-la. You can also do the Breath Flutter at a public talk if the speaker is boring. People can’t see you doing it, and the benefits are well worth it. Walking, Jogging, and Cycling

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You can use the Breath Flutter to increase your oxygen level outdoors. With more muscular activity and demand for oxygen during exercise, the breath flutter will be faster. You can say Ha-la-la-la three times for each Breath Flutter as well as add two or three extra stabilizing breaths after each Breath Flutter. You need to experiment with your breathing to discover what is best for you. When I walk in the morning, I say Ha-la-la-la four times in a row and then inhale and exhale until my breath stabilizes. I say one complete Ha-la-la-la for every two steps. Swimming Never hold your breath while swimming. Many professional athletes have created serious complications with the practice of holding their breath: some have even developed emphysema later in life. Always blow air slowly out of your mouth when you are swimming under water. To produce more oxygen in your cells for a competition, do several Breath Flutters before you enter the water. Persons, who don’t know how to swim and would like to learn easily, can practice the movements and breathing on the floor before you go in the water. Isolate the movements of swimming by concentrating on separate body parts. Slowly repeat these movements several times, and finally, combine all the sequences in the water. When Sick or In the Hospital CBM performed in bed is a beneficial practice to help you recover from sickness or injury. Accumulated toxins and even medications can interfere with the natural healing process. Furthermore, many hospitals today do not have enough staff to help you heal through walking and exercising, which provides the basis for an adequate recovery program. Bowel Management The Breath Flutter can be very beneficial if you have constipation or diarrhea. The Breath Flutter strengthens the muscles of elimination. In addition, doing the Rainbow Colon Massage from the Deep Sleep Movements is very helpful. Other colon health products can be purchased from your local health-food store. Weight Loss Most exercise systems focus on vigorous exercise to help you lose weight. Because the breathing and movement lessons increase your oxygen level and circulation level, you can burn fat and toxins equal to or greater than some hard workouts with less effort. One reason for a strenuous workout is to increase your oxygen level to burn toxins and fat. The Breath Flutter increases your oxygen level all day by strengthening your diaphragm with gentle movements. Weight gain will be a thing from the past as you strengthen your diaphragm, eat more raw living food, drink sufficient water, and learn emotional release from the Movement Meditation. Smoking Applying Movement Meditation and CBM can help you to stop smoking. This reduces emotional unease underlies all addictive behaviors. While you are quitting smoking, these tips can help. Cut from a straw a length of two inches and exhale through it as you practice the Stabilizing Breath and focus on your lower belly. Applying this throughout the day and even at night in bed will keep you grounded in your body. This practice will greatly diminish your desire to smoke. The lessons will help to a great extent because of the deep relaxation you experience. Note: Emotional unease is also caused by not drinking enough water. The process of diminishing this unease is the real KEY.

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A Dynamic System The revolutionary discovery of this system is that you can create multiple results for yourself in a sixteen-minute lesson by doing several functions in unison. During a lesson, you are strengthening your diaphragm about fifty-eight times by extending the exhale in each movement sequence as well as performing the Breath Flutter. This creates more oxygen for your cells for health and life extension. The deep relaxation you experience becomes quite self-motivating because it feels very good to do. The relaxation response becomes even better after several months of practice. The Breath Flutters coupled with the movement sequences are what make this system so powerful.

Natural Motivation to Get Your Body Back 1. At night when you are laying in bed, visualize yourselves doing the lessons on the floor where you would do the Breathing and Movement. When you visualize with feeling, your brain sends messages to your muscles identical to the ones used when you actually do the movements. This is a way to change your unconscious habits. 2. Sit down for ten minutes and ask questions concerning the gains you will receive by doing the Breathing and Movement lessons. By doing this you will feel a positive energy run through you. This will begin to motivate you. 3. If you start with minimal time doing the Breath Flutter and the movements in bed, you will be more motivated to continue the next day without being overwhelmed. If the task is too big to start with, you may reject it all together. 4. One thing I have used throughout the years is a 3x5 card to motivate and keep my activities on track. I write down the activities that are very important for me to start my day and check them off when they are done. I keep them in the order of doing the most important activities 1st. I use short-form letters to keep it simple and write it out a day at a time. If you are a person with a lot of cerebral activity and find it hard for self-discipline, this is the best way to organize your brain to function better.

Commitment If you commit to doing the lessons for a few months with the Maintaining Movements, plus Movement Meditation, you will find this process becomes self-motivating and the results will be beyond the expectations you had when you began. I have never experienced any other program in my life that does this. Even if a situation comes up, and you have to stop the lessons, you will learn how to sense the value of the six lessons when you start it again. When you do this work over several months, and visit friends whom you haven’t seen in a while, they will sense a difference with the way you look, the way you move and in your state of being.

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There Is No Need for Concern It is very normal to feel awkward at times as we do the lessons. We must remember that we are learning to sense our bodies through movement again. For some of us this will be very new. Many of us had this sense as children but lost it along the way as we grew up and became more locked into our thinking. When people have been abused sexually, or have been programmed with guilt and shame, they are less in touch with their bodies, their emotions and who they really are. There is no need to sweat it because it is my mission to show you the best and fastest way to reclaim your body, so that you feel very comfortable in it. Many systems of authority in our culture have led us to be very disconnected from ourselves. We are all in the same boat in some way or another. If we are not aware, we can become asleep from all the unconsciousness around us. Learning how to move your body is like playing a musical instrument. It will take several months to start to get the feel for it. This is different from exercise because you are giving attention to what’s happening in your body as you move during a lesson. This helps you cultivate more body intelligence no matter what your age. The most active part in your brain is the part that controls muscular movement. Even if you feel you are a clumsy person, please do not worry because it is the attention you give to the movement that really makes it work better for you. Many people who exercise have their thinking somewhere else and do not pay attention to what they are doing. One reason is because they are doing it too fast, and they are bored with the same daily routine. In this process boredom does not exist or is at a minimum, and the results are cumulative.

Transforming Yourself SMARTER, Not HARDER Because your body, mind and emotions do not work in separation from each other, this system combines all parts of yourself so you become a more functional human being. A person can develop neck pain because their shoulders are too tight or a person with back pain could have this problem because their leg muscles and upper-back muscles are also contracted. The solution for these problems is to have all your muscles equally toned and working together in synchronization instead of disjointed movements. Many exercise systems over tone your muscles, which result in awkward and clumsy movement habits. Even extreme stretch classes can do damage by over stretching your muscles. The middle balance is the key!

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The Secret of Self-Discipline If you want to be self-disciplined for the rest of your life, it is important that you understand this priceless information. The secret is to listen to your body and not your head. What this means is if you feel that completing three lessons a week instead of six feels right, then you should listen to your body’s signals. If your body feels that repeating a movement sequence, six times instead of eight is better, this is what you should do. If you don’t listen to your body, your emotions and thinking will start to condition you for procrastination. This does not mean that you will not complete the six lessons during the week or repeat eight repetitions of a movement, but when you listen to your body, self-discipline with consistency is enjoyable and achievable. This is very important to listen to your body from the beginning stages during this process. Many people listen to their heads, take on too much and then eventually do nothing. If you have a difficult lesson, do half of the repetitions until your body feels ready to complete the total number suggested. I have more discipline today because I listen to how my body wants to move on this particular day. Many times I do two or three times more breathing and movements or meditation because I have always kept the practice enjoyable with just enough for the day by listening to the intelligence of my body. It is also important to repeat a lesson that is difficult for you with minimal repetitions until it becomes pleasurable to do. Remember! We want a program that we can enjoy for many years so self-discipline is never an issue. I apply this to everything in my life, and it works. Less is more!

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CHAPTER THREE Meditation ─ Reducing Stress & Being More Present Now that you are reclaiming your body through CBM the next step is to show you how to be emotionally balanced, live more in the present, reduce stress and become more aware of your skeleton as well as relieve back, neck and shoulder pain. This is accomplished through the ultimate experience of Movement Meditation. Most diseases are stress-related, which is

why pain and stress go together. Movement Meditation is practiced once a day for no less than fifteen minutes either in the morning or evening just before bed. Many times I perform the Meditation twice a day because the results are amazing as well as the relaxation I feel. It is important to practice at least once a day, but if you have time, twice a day is even better. Many meditation techniques require one hour or more every day, but for the average person this is far too much to handle. I wanted a more balanced practical system that is easy to do with minimal time as well as producing multiple rewards for you in the shortest time possible. You enter a meditative state through CBM when you give total attention to your body moving during a lesson. So when you combine a daily lesson with fifteen minutes of Movement Meditation, you have completed a thirty-one-minute meditation practice with multiple benefits. In six months, you will be pleasantly surprised because of the many gains you receive from this practice. The movement meditation is also beneficial for back, neck or shoulder pain because it stimulates your body’s natural painkiller fluids as well as creating deep relaxation. You need a total solution of mental, physical, psychological, and spiritual aspects for pain and stress reduction because everything works together as one. I feel that the movement meditation is best performed in the evening to release the stresses of the day and prepare your body for a deeper sleep. I developed this meditation to reduce stress very rapidly, develop greater body awareness as well as calm down mind chatter. It is important that you commit to doing this practice for three months before you evaluate the results.

It is essential that you make a sacred environment with a special chair, and mat always left out to motivate you for a successful Conscious Breathing & Movement lesson as well as the meditation practice. To help with the meditation process, I use a timer set for fifteen minutes; it works best as it shuts off by itself. You can also use relaxation music with minimal rhythm to enhance the experience. The Tip of the Tongue As you are breathing during the movement meditation, it is important to keep contact with the tip of your tongue on the roof of your mouth behind your upper front teeth. The reason for this is because we are electrical energy bodies. This process allows energy to go up your spine

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on the inhale and down the front to your belly on the exhale. Your tongue is like a switch that allows this to happen. This practice may seem very strange, but it is from a three-thousand-year-old practice. This is an important process that helps to disperse the excess thoughts you have in your head by bringing the energy to the Hara center/belly. If you do not bring the energy down, it can stay trapped in your head and keep you unbalanced. There are many people who can feel this energy move in their body. If this process was not a great benefit and protection for you, I would have left it out. Your breathing is never to be held at the end of the exhale or inhale. Breathe ONLY through your nose with the tongue on the roof of your mouth. You are learning to breathe normally again. When you finish the exhale immediately start the inhale to prevent holding your breath and do the same for next exhale. If you have a lot of mind chatter, just give attention to the movement. Drinking pure water or a cleansing tea afterward is necessary because breathing releases many toxins from your body. It is important that your bladder is empty before this practice. After your fifteen minutes of the Movement Meditation, keep your attention on breathing without holding your breath. Try to stay conscious of your breathing and the relaxed feeling in your body as long as you can. This is the way to extend the meditation practice. To be conscious of your breathing as you do your daily activities is an incredible benefit of the Movement Meditation. On days when you have more time you could extend this practice for twenty or thirty minutes to go deeper. The best way to extend the time naturally is to use a music CD that opens your heart.

Putting It All Together The uniqueness of the Movement Meditation is that you are doing many things at the same time in fifteen minutes. The amazing quality of this meditation is that you are integrating movement and breathing with the beat of your heart, which makes this meditation exceptionally powerful. I did not give this meditation to you sooner because I wanted you to focus on the six lessons first, so the result of this meditation practice will be more potent and in return, you will achieve greater results from the lessons. The Movement Meditation has taken me many hours of thought and understanding to put it together. The only way you will understand the benefits of it is for you to experience it yourself. You have to commit to practicing the Movement Meditation to get the results I promised you. Nothing connects you to yourself like this meditation because the breathing, movement and the beat of your heart all are working together. There is no division between body and mind.

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The Movement Meditation

This Process Involves Breathing to the Beat of Your Heart While Slowly Turning Your Head Right and Left Because the “Movement Meditation” has many things happening at the same time, I will teach it to you in stages or steps so it will be easy for you to learn. The more you practice the Movement Meditation the more grounded you will be in your body as well as have fewer fixations on troublesome thoughts, which is important to maintain as we age. Please understand that it can take a few days to feel comfortable with the movement meditation, even though it is simple. You will get results the first time, so there is no reason to be concerned about doing it well. Please remember this! It is the attention to what you are doing that is more important than doing anything efficiently. Sitting Position for Meditation: Sit on the edge of a flat chair that is about knee high so that your knees are in approximate alignment to the chair surface and your feet are shoulder width apart. Using a stool or office chair to sit on is also excellent. The best position is when your upper legs and knees are sloping downward about an inch or so from the level of your pelvis. The reason to sit on the edge of a chair is to help you be more positioned on both sitbones in the pelvis instead of sitting backwards on your buttocks. You want to keep the backs of your hamstring muscles on your upper legs from resting on the chair. The hard bones you can feel in your pelvis while sitting are your sit-bones. They are positioned on each side of your pelvis straight down from the center of your pelvis and in

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alignment from the center of your upper thighs. To understand this through doing, sit on your right hand with your right buttock so you can feel your hard sit-bone.

Part One of the Movement Meditations ─The Preparation In the first few minutes of the meditation, you will be releasing the contraction of your spine and muscles by moving your head and shoulders right and left. This is important as it brings a better blood flow to your brain and body through releasing the tension in your neck and shoulders. Many people, who meditate for a long time, have contracted backs. The body is designed to move and not be still for many hours, unless the person who meditates knows how to release the contraction.

Sequence # One To start, place both hands with fingers and thumbs touching both shoulders. Now, turn your head and shoulders right and left twenty times. You count turning your head right and left as one count and each count is about one second each. The movement is quick but gentle.

Sequence # Two Position is the same as number one. Movement Continue turning your head right and left as you tap on your breast bone with the fingers of both hands. Continue tapping on your lower ribs in the front and back up to the breast bone. Note: The tapping is continuous all around your clavicles, breast bone and lower ribs in the front. The vibration of tapping also releases the vertebrae in the back of your spine because the

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ribs are attached to it. Repeat this movement of turning your head and tapping for twenty counts.

Part Two of the Meditation What you just learned so far is to prepare your mind and body for part two. Part two is to take you into a very deep relaxed meditative state. You will learn the meditation in steps and then put it all together.

Timing Your Breath to the Beat of Your Heart

● Before you begin, place your thumb on the pulse of your left hand with palm up. Your thumb is placed at the bottom of your wrist about ¾ of an inch away from where the wrist bends at the side where the left thumb is. Your thumb rests in the groove on the bottom of your wrist to get the best feeling of your pulse. It is where the watch band would cross. You will have to experiment to get it just right. Move your thumb up and down the groove to sense where the pulse is strongest. ● Now, Count six beats of your pulse as you inhale and then six beats as you exhale. The tip of your tongue is on the roof of your mouth just behind the upper teeth. Do not count your pulse with numbers but instead feel your pulse in three sets of two beats while saying a long silent aaaaaaah. Repeat the same pattern as you inhale in three sets of two as well. Example: Exhale (continuous aaaaaaah while feeling two beats, two beats and two beats). Then repeat the same pattern while inhaling. As you say the long aaaaaaah for six heart beats you can lower the tone in your mind for every second heart beat. This helps you differentiate or feel in sets of two’s for six beats. Practice this for a few minutes to experience it. The whole purpose of this exercise was to help you feel and understand the timing of your pulse for six heart beats as you inhale and six heart beats as you exhale.

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The Complete Meditation Practice

This is the final steps for your meditation practice after you have learned the beginning ones.

THE FINAL STEPS Positioning Both Hands on Your Chest to Feel the Heart Beat (Refer to both photos above) 1. First, place your right palm on the left side of your chest with your right thumb positioned toward the center of your sternum/breast bone. The finger tips of the right hand are feeling the ribs just under your left breast. Even though your wrist is the easiest place to feel your heart beat, this is the best position for the meditation practice. For ladies, it is advised not to wear a bra. 2. Now, place your left palm on top of your right hand with the heel of the palm above the fingers of your right hand. This adds a little weight to help feel your heart beat. If you cannot feel your heart beat at this time don’t worry about it. Just imagine what six beats would feel like. I have personally found that when I imagine a light flashing in my head, it was in time with my heart beat. 3. Begin to count six beats as you exhale, with a long silent aaaaaaah. At the same time feel how your chest is gradually collapsing and when you inhale for six beats feel how your chest slowly rises. Repeat this a few times to get the feel for it. 4. Now, at the same time, allow your trunk and head to bend slightly forward as you exhale to six beats of your heart, and bend backward to the starting position as you inhale for six beats. It is simply a movement of your head and chest dropping downward. This movement also tilts your trunk slightly forward because it follows the movement of your chest at the same time. To Bend forward move your trunk as one piece from your pelvis. You tilt forward and back again no more than one and a half inches to the beat of your heart.

While moving back to the starting position as you inhale, let both feet help you by pressing them onto the floor. This pressing is so subtle it is hard to feel. To help you understand, do the movement faster, and you will be able to feel how the feet help. It is important to learn this because it helps to make the movement of your trunk effortless while creating deeper relaxation. Repeat several times to get the feel for it.

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Tilting Your Head a Little Right & Left to the Movement You are now going to continue the same movement of slightly bending forward and back again to the beat of your heart, but this time you are going to tilt your head a bit left and right each time you exhale. HOW TO DO IT As you exhale, slowly tilt your head a little to the left side for six beats and back again to the starting position as you inhale for six beats. Repeat the same pattern on the right side. Tilting right and left as you exhale should be no longer than one and a half inches.

Note: The movement of your head to the beat of your heart with breathing is easy to learn with a few practice sessions. The key is to move even less than a slow motion movie as well as keeping the movement small. The slower and smaller the movement the easier it is to feel your heart beat, and the results are better. Sense as your head bends toward the left, how the pressure in your pelvis shifts and when you come back from the center point, the weight is balanced again. Always feel how the weight shifts from your pelvis to the right or left. It is like the weight of your pelvis and head is drawing a half circle. You can use each knee as a guidepost by tilting your head in the direction of each knee as you exhale. Remember! Always give attention as to how your feet can help you reduce the effort in your trunk and head while moving to the starting position. When you tilt your head left, it is your left foot that helps you come back again and the right foot that helps you come back on the right. Effortless movement is when your head, ribs and pelvis all move together at the same time. When the movement is small, it will feel like your breathing is helping to move your trunk as well. This is where true relaxation begins! Practice for several minutes to see how easy it is to do.

SHORT FORM directions for the 15 minute Meditation Practice Steps one and two are to release the contraction in your spine and create better blood flow for the meditation. The steps are: First Set your timer for 15 minutes. Now, turn your head right and left with hands on your shoulders for twenty counts. Counting is turning to one side and back again as one count. Second Tap on your clavicle, breast bone and lower ribs while turning your head slowly right and left for twenty counts. Last 1. Place your hands on the ribs below your left breast to feel your heart beat.

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2. Then, while silently saying a long aaaaaah, tilt your head towards the inside of your left knee as you exhale for six heart beats and back again for six beats as you inhale.. Tilt no more than one and a half inches. Less is better! 3. Repeat the same pattern of tilting your head towards the inside of your right knee and back again. Let you feet help the movement. 4. You are performing a circular movement, which is a simple movement to do! Try to feel all of the parts together that are involved in the movement. When you finish the Movement Meditation Practice, keep conscious attention on your breathing as you continue your daily activities.

Points for Fine Tuning the Meditation If you find it difficult to feel your heart beat at the beginning of the meditation, feel it from your wrist for about five minutes and then switch back to feel the heart beat from your chest. You should now find that the heart beat is much easier to feel. To feel your heart beat better, make the movement of your head smaller and slower. Another way is not to move but sit quiet with your hands resting on your chest. You should now feel the beat of your heart from inside your chest. Please experiment by moving your fingers a little right or left to get the best spot to feel the heart beat. Furthermore, half way through the meditation you should be able to feel the beat of your heart with your hands at the sides of your pelvis while moving your head. This is because you became more sensitive to your heart beat. Feel free to do this if you like. If you are tired feel free to sit with your back resting on the back of the chair. In this position you can still easily tilt your head right and left. If you like, feel your pulse from your wrist It is the conscious attention you give to the movement of your body, breathing and the beat of your heart that keep you grounded in yourself as well as being more present. It is one of the best ways to reduce excess mind chatter and worries. By giving greater attention to your heart you are causing your heart rhythm to be more even. This process is called “entrainment” because it harmonizes your breathing with the heartbeat. The movement meditation should be practiced with your eyes closed for best results. This Meditation Practice will really help to reduce stress while strengthening your heart at the same time. The biggest gift from this meditation is that you will have less mind chatter and fewer worries. This prevents a buildup of stress in your nervous system. You can also heal parts of your body that are in pain because greater blood flow and healing are produced within the area of your point of attention. Many times when I am on a bus or sitting somewhere I inhale and exhale to six heart beats as I discreetly feel the pulse on my wrist. I only feel my chest rise and fall.

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Practice the Movement Meditation every day for no less than fifteen minutes a day. It is important for you to experience this for the next three months to understand how valuable this practice is. It is action that creates change with one step at a time. If you believe you have no time for what is beneficial for you, a ten-minute practice will still give you good results.

Experiences from this Meditation Practice Are: 1. Achieving greater blood circulation in all parts of your body to stimulate the body’s innate healing ability. 2. Relaxation of your muscles to reduce neck back and shoulder pain. 3. Lengthening of your spine to create less wear and tear on your joints and ligaments. 4. Inducing a state of deep relaxation of your body and mind to relieve stress as well as recover from troublesome emotional memories. 5. Developing a clearer mind to access your full creative potential as well as increase intelligence from your body/mind connection. 6. Developing a deeper sense of your life purpose as well as feel more gratitude, compassion and loving kindness. 7. Achieving greater communication between the three layers of your brain so your problem-solving ability will be greatly enhanced. 8. Building a stronger heart as you synchronize your breathing, heart and movement at the same time. 9. Able to experience living life more in the present instead of the past or future. The only way to know if all these benefits are really true is by performing the practice of the movement meditation and daily lessons while paying attention to what you are experiencing. The movement of your head and trunk with breathing to the beat of your heart is what I designed in the Movement Meditation practice. It is my original creation and was mostly developed to help you reduce contraction in your body, to relieve back, neck and shoulder pain, as well as organize your muscles for greater coordination, which we all need as we age. Even though it is gentle the relaxation releases the tension in your muscles and spine. Furthermore, you will be transforming yourself to think more from your heart, which is your unconscious and intuitive self. Science is now discovering that your heart is like another brain that thinks separately from your main brain.

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Guide Lines for the Movement Meditation If emotions come up, your mind is chattering a lot, or if you are bored, that is fine. Just keep breathing through it and watch it change. You are not trying to control the process but just being with what is happening. Do not judge it as good or bad. This is really no big deal. All of us experience emotions, boredom and mind chatter in our lives every day, and with this process you can now have a chance to be more balanced in every aspect of yourself. When we do this practice, we become more sensitive to what was always there but not brought forward in our consciousness. We should have an attitude of being with a non-seeking and non-judging mind. We are just watching our breathing and movement from our intuitive self. It is important to make this practice the number-one commitment because the process is training us to experience life more in the NOW. Movement Meditation and CBM are processes that give direct links to the body and intuition while bringing us back home to ourselves. We can live a fantasy life in our heads or be more real, experiencing life from our body in the now. From this moment onwards, you will notice that when you stop the Breathing and Movement lessons or the Movement Meditation, you tend to jump back into your head allowing the ego to control you with emotional drama. If some emotional stuff surfaces and you begin to feel a little unbalanced, don’t worry. This is normal and is because we are coming out of a sleeping daydream that many of us have lived in for many years. It may feel strange at first because it is unfamiliar to us, but in time it will feel natural. We are learning to think from our heart center and not the ego. Many people have been searching unconsciously for this but were not conscious of what they lost at such a very young age. It is very normal for some people from the beginning stages to start to have physical symptoms, and subtle unease. Some people develop colds, lung conditions, aches and pains plus emotional discharge. Whenever we go to a higher state of consciousness in anything, we can have the cause of symptoms come to surface. The reason for emotions to come to the surface through the Movement Meditation is because our state of being experiences more of the NOW and is letting go of the past negative imprints from our bodies. Persistent unease in us can cause many diseases and even give us an early death. What we resist persists! One reason many of us became afraid of feelings is because we picked it up from all the fear among the people around us. We have all been conditioned by our culture, but now with awareness we have a new choice. If an emotional discharge does happen, it will not be a big thing for you because you will be quite grounded from the breathing, movement and meditation.

♥♥♥ Correct State of Being for Movement Meditation The correct state of being for your fifteen minutes practice is very important to have. Many persons that have meditated for years have not had the most helpful state of being in their practice. They wasted many hours by not starting out correctly. The proper attitude is NOT to seek for results, nor to attach to concepts. These ideas come from the ego and not from being in the present. You should have no expectations in your mind on anything. You just sit quietly with attention to your heart beat and breathing as your head moves in a waveform.

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♥♥♥ Meditation and the Lessons Become One The breathing and movement lessons are also a meditation when you give conscious attention to the movement as you do it. The Movement Meditation combined with a lesson becomes one and both together extends the meditation time. With both processes combined you will find that throughout the day you will be more present and in a relaxed meditative state. You have no other system like it. As the Breath Flutter is a foundation to the movement lessons, the six lessons are the foundation to the Movement Meditation. You are changing your brain, nervous system and cellular memory to respond to the world in a different way.

Releasing Emotions & Creating Positive Affirmations When you finish the fifteen minute movement meditation practice you could continue it as you say a positive affirmation to release a troublesome emotion or focus on what you want to accomplish. You can even mentally say the affirmation to the beat of your heart. Some examples could be like this: To Six Beats Of Your Heart As You Exhale: ──I, Choose, To, Be, Relaxed, Now. ──I, Am, Relaxed, 4, 5, 6. ──I, Am, Very, Patient, With, People. ──Good, Fortune, Always, Comes My Way, etc. This works well because your body is totally relaxed after the eighteen-minute practice, which is the best state to be in for a positive self-suggestion or reflection, etc. The unconscious mind is more receptive in this deep state of relaxation. The next time you have a fixation on a negative thought you can neutralize it with a positive thought and notice how this reduces stress in you. Try this on anything you like to change in yourself. For best results, it is important to do it every day. To start with, notice how most of your worries or the unease you feel are timerelated. Examples of time-related worries or fixations: I won't have this completed on time. I will never get this on time, or have this happen on time. It is too much to do. I am too old, and it takes me too much time. This is happening again to me. When time relates to our worries, we cannot be totally present in the now to enjoy life fully. Notice how many of your worries are time-related. Things that can happen to you in the future, or that are repeated from the past, are time-related. Experiment with worries that are time-related and let them go with an opposite positive affirmation when you are in a deep relaxed state after the fifteen-minute meditation. Repeat the statements while you are still breathing to the beat of your heart. The statements should always be said in the present tense and not the future. Example: I have enough time to accomplish what I choose. It will be done when it’s done. I enjoy being a non-smoker, etc. Your subconscious does not recognize the words “no;" “not,” or “will not.” If you say, “I do not want to smoke,” your subconscious will interpret it as you want to smoke. Please note that non-smoker is a state of being and not a negative. You may like to write on a 3” x 5” card the concerns that bother you the most at this present time and keep the list close to the chair you use for meditation. You should notice a positive difference in your behavior in a few days. This is the miracle of this meditation practice. When you let go of time-related problems, living in the moment is easier and many possibilities

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will open for you. You are learning to let go of fixations of thoughts that do not serve you. This practice is more profound than you may realize at this time. Note: If you have any other techniques that you practice releasing negative emotions, you could perform them at the end of the Movement Meditation for more effective results.

Stop Thinking About What You Want I would now like to share with you how thoughts can turn into fixations that keep you from fully experiencing life. Many of the world’s problems are created by fixations of thoughts. This creates pain, unnecessary stress in us and a life of confusion. The key to having less pain and stress in us is to stop the fixation of thinking about what you want to have. It is the constant thinking about it that is more painful than being without. This applies to everything in life that you want whether it is love, security, health, and money or material objects. This is one of the biggest secrets that prevents you from living and experiencing life more in the present. This also applies to want to keep things the same, or to change them. It is very important to understand this point. Stopping thinking about what you want to does not mean that you do not search for what you want. It is the compulsive thoughts of wanting that creates the pain in you. The paradox of this is the more you let go of the thinking of what you are searching for, the longer you will experience a peaceful feeling. Some examples are: When you stop the thinking about wanting love and give love instead, you begin to feel love. When you stop the thinking about wanting to be secure, you start to feel more secure. When you stop the thinking about wanting more money, you begin to appreciate what you have. When you stop the thinking about wanting to change something or keep it the same, you begin to accept what is and just let it be. This process does not change the reality of what is, but it makes you more emotionally balanced. It changes how you view the world. This does not mean that you live a passive life, and not express what you do not agree with or what personal needs you want met. It also does not mean not to express anger toward someone or something. Can you imagine living like a robot with fixated thoughts controlling you? Fixations of thoughts are always in the future or created from past traumas. A wise Sufi master said, “The person who controls their thoughts has total control of their life and destiny." Emotional fixations were conditioned in us through fear by the culture in which we were raised. A few examples are: 1. Through our politicians who would not exist if they did not manipulate by fear, 2. Through commercialism by addicting us to wanting material goods,

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3. From organized religions that are based on fear by producing guilt and shame. 4. Universally, through our families with the attitude of, “What will the neighbors think?” 5. Through medicine by fear of diseases like cancer, swine flu, etc. These are just a few examples that create fixations of thought in us. This prevents us from truly knowing who we are, and from experiencing life to the fullest. It is these fixations that put society to sleep. These create a split in our beings and maintain our neuroses by trapping us between the decisions of yes and no, which manifests physically, mentally and spiritually.

Neutralizing Fixations The first key to neutralize fixation of thought is through conscious awareness that you are having them. The way to know if it is a fixation is by the subtle discomfort of pain or stress you feel in your body. You may keep track of the fixations by writing them down on a piece of paper as well as by trying to understand how they came about and why they do not serve you. In order to let go of a fixation of thought that is harming you, you need to become aware of it. My teacher Dr. Feldenkrais use to say, “You can’t do what you want unless you know what you are doing.” Once you become aware of it, you can let the thought go by changing the focal point of your attention. You may accomplish this by relaxing your belly and perineum muscle, while focusing on your breathing as well as neutralizing the previous thought with a positive affirmation. Try feeling your breathing through your nose every time you think a thought that does not serve you. Just stay with your breathing because it is mentally impossible to fully attend to two things at the same time. This is the secret. Many times we naturally say positive affirmations to ourselves like, “it will work out,” “I will have enough time,” “this is the way it is, and it won’t last long,” etc. What I have found after many years of experience and study, is that you need to first, be aware of the thoughts that hurt you, and second, is to have a way of being grounded in your body instead of having fixations of thought trapped in your head. The best way I have found to be grounded in the body was the movement meditation which I first designed for myself and later, by experiment and practice, have brought to a certain level of perfection. It is the combination of CBM and meditation which will miraculously enable you to have control over your thoughts and obsessions. It is this internal state of being where true happiness resides and not in the outside world of things. This state of being grounded through meditation and having released fixations of thought leads you to a natural high all day long and is the key to eliminate all self-medication habits that do not serve you. In one or two months of practice, you will have much greater control over your thoughts and be quite grounded in your body. We will always have these thoughts playing on us because we are constantly being conditioned by our culture. You can never stop thoughts completely, but you can manage them through awareness and being grounded in your body.

You will really know that the meditation with CBM is working when: ●

Your subtle internal anxiety or depression is gone.

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● You have reduced self-medicating habits and behaviors that do not serve you. ● You have a pleasant state of being that you haven’t experienced in a long time or had forgotten you had when you were a young child. ● Pain is reduced and stress seems to just be an idea. ● There are days you experience a lot of joy and more self-acceptance. ● You start having more insights, understanding and you catch yourself saying, “Ah ha!” If our world were not run by fear and self-serving criminals who want to control everything, we would all be living with more joy and have minimal self-medicating behavior. One of the reasons for addictive behaviors of all kinds is because it is this split state that makes us feel something is missing as well as not feeling at home in our bodies. The positive side of addiction is that it is our attempt to come back home to ourselves and feel at peace. The problem with this is that it never lasts, and is costly and detrimental to our health. Self-medicating behaviors or actions can be positive stepping stones for our spiritual development until we are ready to make different choices. I strongly believe we would be naturally high all day long if we were living in a saner world. A healthy state being comes about by not being split with addictive fixations of thought, or self-medicating habits, but instead by being more aware and at home in our bodies.

“The foundation to feeling naturally high and relieving pain and stress is through the Movement Meditation as well as applying everything you are learning from this manual. You will only understand this fact through the experience of doing.” Paul Tank

How to Change Your Perception to Gain More Time This system has evolved to make the best use of your time, so there is little or no excuse not to add it to your life-style. Organizing your activities for the most convenient times will take a little effort. You are transforming yourself smarter, not harder. In the morning when you first become conscious in bed from the night’s sleep, you can do five or six minutes of the maintaining movements before you get out of bed. Many people stay in bed five or six minutes anyway before they get up. This is the best time to do the morning movements because this practice brings more blood and oxygen to your brain to help you get up with a clearer head and release the night tensions in your body like animals naturally do. When this activity becomes a habit, it will not be like you are spending extra time to do it, and you will be happy you learned it. The same experience happens in the evening when you perform the Maintaining Movements." You will naturally want to do them when you realize the great benefit they bring to your sleep time. If you repeat them consistently for two or three months, you will want to do them for the rest of your life. Remember! It is significant to write down on a card all the activities that are of value to do in your life. If it is not written down, it may not be done. Not holding ideas in your head but instead writing it on a card gives you more time in life to do what you want because of being more organized and having a freer mind.

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If you choose, you can do a breathing and movement lesson in the evening one hour or so before bed so the mental and physical stresses of your daily activities become neutralized. This prepares your body for a greater night’s sleep. Even though the process takes sixteen minutes, it helps you “wind down," and be more emotionally balanced. You have to experiment to find which time of the day is best for you to do a lesson. For me, the easiest time to do the Movement Meditation is right after a daily lesson in the evening. The breathing and movement lessons make the meditation easier to do. Another very important point to remember is to have a special mat on which you do your breathing and movement lessons always left out because this will act as a physical reminder and will also help you commit to doing the lessons.

By committing to doing this process for six months, your whole life will be a lot easier, and you will naturally want to continue with this great method. Remember! If you are not aware of your thinking, feelings and needs, this world will make of you what it wants. The world now, is taking away more of our time as well as distorting the priorities that are important for our well-being.

The Inclined Bed for the Healthiest Sleep Ever What I am about to share with you at this time, may be one of the greatest discoveries in thousands of year: It is a practice which performs profound healing while you are sleeping on a bed which is on a six inch incline from the head to the foot. This breakthrough came about by the research of Dr. Andrew K. Fletcher’s: His noticed how a large tree can draw water from its roots to the leaves without a pump but through the use of gravity. From this insight Dr. Fletcher began to study and understand how the use of gravity can play a big part in healing ourselves while we sleep. What Dr. Fletcher discovered is that the Egyptians were sleeping on inclined beds two thousand years ago. The amazing thing about this is that the Egyptians also raised their beds six inches at the head end to create an incline. What Andrew Fletcher found was that when you sleep on a slant, gravity will work for you by creating improved circulation to your blood, which eliminates toxins as you sleep. Moreover, your heart works better because it does not need to do all the work, and your breathing is less restrictive. The use of this principle is what can heal many diseases as well as extend your life. With all of the information and benefits I have experienced while sleeping on an inclined bed, I now believe that sleeping on a flat bed is detrimental to our health. New studies have shown that crib death and the death of older people at four o’clock in the morning while sleeping could be a result of sleeping on a level bed. I was recently told by a woman from North America that when her children were babies, she intuitively raised their beds on an incline, and they never got sick like other children. They could also breathe better. She never realized that this might have been a wise practice to do for life.

Some of the Benefits People Have Experienced -Repair of damaged spinal cord –from a wheel chair to walking, - Improvement for Multiple Sclerosis, Parkinson’s, and arthritic conditions, - Breathing problems improved as well as snoring, and sleep apnea,

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-Serious skin conditions and pimples healed, -Continuous detoxification while you sleep as well as regeneration and life extension, -Bones actually grow longer so you will grow taller, -Addresses scoliosis, kyphosis, and lordosis as well as balancing the pelvic girdle, -Lowering of high blood pressure over a period of a few months, -More energy, less pain, feeling younger and optimal function, -Elevated oxygen levels and lung conditions improved, -Edema problems resolved, -Greater benefit to the heart because it does not need to work as hard, -Type ll Diabetic sufferers have experienced a normalizing of their blood glucose levels, -Less brain fog, clearer thinking and relief from the imprint of emotional trauma. These are a few of the changes that can happen to you when you elevate your bed six inches. This information may seem hard to believe, but if you have some doubts, just realize that it will cost you nothing and it is worth the try. I seriously suggest that you read all the information you can on Dr. Andrew K. Fletcher’s web page because this is a profound discovery that will radically change you for the better along with all the information you are learning from this book. Andrew’s web page is www.andrewkfletcher.com I strongly believe this process will also be excellent for chronic pain relief, but my suggestion is to start with two inches height and then increase the height gradually because sleeping this way does adjust your posture, regenerate and cleanse. Accumulation of acidic toxins around our joints is a cause for pain. Only add another two inches in a few months if the results are positive. Adjusting to this new way of sleeping in gradual steps is the intelligent way to change especially if you have a serious condition. Only adjust the height of the bed if your body is pain free. With my bed, I used three bricks that are glued together, on each leg of the bed. If there are casters on the legs, you can use plumbing tubes over the legs to raise the bed. If you have legs in the middle of your bed, you will need support there as well. There are other suggestions on Dr. Andrew’s web site as well as how to make a sloped frame. For most people it will take about a week to adapt to this new way of sleeping, but once this happens you will not want to sleep any other way. I wish you the best of luck from this profound discovery for improved health, and I hope you realize how important this is for your well being. After one year, I am now sleeping at a height of four inches. From my body awareness, this feels just right for me, and I strongly believe I will still get the full benefits.

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REMEMBER! All of the suggestions I will share in the rest of this book are only ideas to make your life better. You do not need to do all of them, but only select the ones that make you feel comfortable. To do most of them takes no extra time from your life.

Happy Sleeping On the Slope

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CHAPTER FOUR —Attaining Even Greater Health Embracing New Knowledge An open mind is one that does not believe or disbelieve, but one that is objectively open to receive new information and to see greater possibilities without the ego censoring it. When some persons hear fresh information they do not like, they revert back to their past ideas and are unable to hear finer truths. Unfortunately, this is a serious weakness which deters our culture from accessing higher levels of understanding and well-being. What you went through in chapter one, two, and three is the beginning of new knowledge. You now have a wealth of information at your disposal to enable you to evolve in body, mind, and emotional wisdom. As you contemplate what you read, and come upon something said before, it will have a deeper meaning. If you learn to drive a car with sloppy habits in the beginning, and that becomes a part of your nervous system, it will now take awareness to change those habits. Keep your thoughts on your health goal and do not give up. The information may seem like a lot to understand, but be assured that it will all come together in an integrated way if you reread the book several times and experience the lessons. My teacher Moshe Feldenkrais used to talk for hours in my training class, and many times we did not understand anything he was telling us, but in time, it all came together. Three years ago, I could not have written a book like this because my understanding was different from what it is today. The process of CBM has changed several times in the last eight years or so and is now more functional and user-friendly. I do a new lesson every day and never get bored with them because the results are always self-motivating, insightful, and encouraging.

“When we live more freely from the known and surrender to the unknown, new possibilities open for us.” The Power of Holistic Thinking I would not truly help a person with breathing complications, unless I also taught them the value of hydrating their body with water, the importance of eating more alkalizing food, and the effects of gaining spiritual wisdom, which are all necessary for complete self-healing. When I worked for a doctor at a pain clinic teaching my breathing and movement method, I realized that we were not helping patients totally because we were only dealing with a few aspects and not seeing the whole picture. This was considered a top treatment center for chronic pain patients. From what I know now, it was as if this clinic was in the dark ages. The following example illustrates the lack of holistic thinking: I had a situation with a girl who came to see me with a serious problem. She had a liter bottle of coca cola under her arm. I was to work with her with breathing and movement. I looked at her and used my intuition to ask her about her complications. She told me that she saw many doctors because of a colon problem, and that she had blood leaking out of her rectum. I asked her how many cokes she drank a day, and she said, “Two” and I said, “Wow!” I then told her about what happens to a nail when you drop it into a large bottle of coke and let it sit for a day or so. I explained how the acid from the coke would eat away at the nail. I then

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asked her if she thought that drinking that much coke could lead to her colon problem with blood in it. She said, “Maybe!" I asked her if any of the specialists asked her anything about her dietary habits, and she said, “No!" This is why I felt I was working at a clinic that was in the dark ages. My pledge to you by writing this book was to give you the truth about health and healing in the most integrated and cost-effective way to empower you to experience health you never thought possible. There are few books like this in the market place. You will not be as healthy as you possibly could be unless you incorporate the three most important and necessary activities that contribute to health. We can’t be without them! These are: 1. Breathing and Movement. 2.

Drinking the right amount of water with salt each day to hydrate the body.

3.

Balancing the pH in the body with more alkalizing foods.

These three aspects synergistically work together. If you just do breathing and movement without hydrating your body with water, and adding green alkalizing foods to your diet, the results will be half, and you will be fooling yourself. When you drink a lot of coffee and sugar for a pick-me-up and take health products to increase energy, the coffee and sugar cancel the effect of the health products. These three fundamental keys are absolutely necessary if you want to solve and relieve complications you have. This is holistic thinking!

The Power of an Alkaline Body This information should have been written first in this book because it is the most neglected practice, but I wanted to save it for last. The reason more and more people are getting sick today, with every known disease is because of all the acidic substances that accumulate in the body. This is all caused from polluted air, toxins in water, toxic chemicals in our food, and medications. It is also caused by not eating sufficient alkalizing foods and drinking enough water. You may think drug addiction destroys lives, but sugar, and high acid-forming foods do the same or may even be worse: It lowers the intelligence of a whole nation. If sugar were honestly analyzed today for what it does in the body, it would be equal in damage to cocaine, and would be taken off the shelf. Sugar in foods has created millions of deaths but is invisible to the masses. Sugar is a hidden and slow killer which eventually gets the job done. All forms of sugar are a poison to the body: It is highly acidic to your body. An old Chinese proverb says, “If you want to hide something, put it under their nose.” If you say, “How can I ever live without sugar?” it is the same as a drug addict saying, “How can I live without my drugs, alcohol or cigarettes."

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The reason it is hard to sense the damages of sugar and acid-forming foods is because the damage happens very slowly, bit by bit. This makes the destruction harder to detect until it is too late.

Acid-forming Foods are Addictive Many people who attend Alcoholics Anonymous meetings can make the recovery time easier with more knowledge on how their body chemistry works. Many alcohol-addicted persons have diets that are very acid-forming and when they give up alcohol, they tend to drink a lot of coffee, consume a lot of sugar, and eat a lot of sweet, white flour products. This behavior makes the body fluids even more acidic and the recovery time more painful. In this state of being self-discipline is very difficult, and reverting back to drinking can be more tempting. A person that is highly acidic in their body fluids and dehydrated from not drinking enough water experiences more pain in the body, less energy and has a weaker will. In this state the body has more anxiety and will be tempted for a quick fix to relax. If many recovery programs were to teach about the pH balance of our body fluids and the importance of hydration, most persons would not need meetings for the rest of their lives. Even though AA has helped countless of people, it is one of the few places where people can get free help. There are many levels of alcoholism and the worst is when people become addicted with their first drink. Alkaline foods give the greatest energy, create enhanced mental clarity, and give the best control over addictive behavior of all sorts. These foods and the rest of the ideas mentioned in this book keep you in a natural high all day long and addictive behavior tends to diminish. This is the way we are meant to be. Some alkaline foods are most green vegetables, avocados, some fruits, almonds, quinoa, amaranth and some legumes. We should have a ratio of eighty percent or more of alkaline foods and twenty percent or less of acid-forming foods. We also need good fats in our diets like avocados, healthy oils, and nuts and seeds. These are fats that burn fats. We have all been told that sugar or carbohydrates is an energy food. This is absolutely not true. When we have a coffee with sweet pastry, it gives us a fix of false energy and shortly takes our energy down. Because of this cycle, you will need another fix repeatedly. We have been doing this all of our lives. This is how food controls us instead of us controlling it. It is green foods and healthy fats that give you true energy. Most of what we learned about eating for health was not totally accurate. When you understand the new biology of eating more alkalizing foods and experience it in yourself, you will know this to be true. The general food guide was put together out of commercialism for profit by the meat and dairy industries. It was not really created in the interest of promoting true health. Most of the foods on these charts are acid-forming. Did you know that people with cancer, diabetes, arthritis, heart attack etcetera, all have an acidic condition in their bodies? The old medical theory said, “Eating acid-forming foods will have little effect on our pH." The new understanding is that when we eat too much of this food and not enough alkalizing food, our system has to take it from our bones and other parts of us to keep our blood pH in balance. This is what totally unbalances our bodies, and thereby encourages all sorts of

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diseases, as well as being a good business for the drug companies. It is our body fluids that we want to keep more alkaline. The truth is this. “The cure is not in the treatment, but in the prevention." I will show you how to change with less effort to the level that is best for you. Our body chemistry has been out of balance from the foods we have been eating since childhood and many of the diseases we have today are a result of it. There are many people who want to live in the old way with their pain and sicknesses because that is all they know, and what they are comfortable with. If you really want to change, and have greater mental clarity and abundant energy, it is very important to change slowly with consistency. Always Let your body intuition and cellular wisdom make the next step to change. Listen to your body or cells and not your head. It is important to know how our thinking and emotions work, to reduce stress in us, and to connect with healthy people. Changing slowly and steadily while taking small chunks at a time is the best way to succeed in whatever we do. Remember, all aspects of ourselves work together to assist us. The thirty-three percent rule is a good guideline. You can first cut out your acidic foods by thirty-three percent and replace it with alkaline food of thirty-three percent. For many of us, our body chemistry has been in an addictive state for many years. That is why we are always on the run looking for our next food-fix. We may think we are free, but we are not. You will only know this is true when this state no longer exists.

Using Our Body Senses to Change Habits Using your body senses to change is the most intelligent action you can do. From the day we were born our senses have been diminished by cultural attitudes and controls. Because we usually use our thinking to resolve problems, it can make a change very crude and difficult. It is by listening to our senses and through questioning about our habits that we can change them intelligently. I will give some examples: When we have a strong craving for a sugar substance like pastry, and we feel our energy drop shortly with a negative feeling in our belly, and bloating, we can be sure we have Candida, which is a yeast condition. Sugar and a yeast growth love each other. What this means, besides being addicted to sugar, is that we are also feeding the yeast as well. This is like eating for two. This also happens when we have an overgrowth of parasites; we are eating for two and never quite feel satisfied. So, through our senses we discover we have two addictions in one. The sugar addiction is used to bring our energy up and also to feed the yeast. It is as if the consciousness in the yeast has a big part in controlling our behavior. This Candida is what urges us to eat bread, pastry, ice cream etcetera. The yeast needs sugar because it does not want to die and needs high acidicforming treats. The faster burning it is the better the yeast likes it. Many times I used a spoon of molasses instead of a sugar product, and felt this would be a better choice. Guess what? It is still sugar. All forms of sugar play this game with us. It is like a person going from hard liquor to beer or wine. It is still an alcoholic substance. You can use beer or wine as a way to lower the addiction of strong alcohol before you quit altogether. You can also use this method to eliminate your addiction to sugar by going from pure sugar to lighter sugar from fruits.

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A few secrets I used to eliminate sugar from my life are: 1. To put a pinch of full-spectrum mineral salt under my tongue when I have a craving. Many times we do not crave sugar but crave salt. You must also be hydrating yourself with water. 2. To have a cup of hot water with stevia and grated ginger is delicious. A little stevia every now and then is safe even for diabetics and does not enter the blood stream. It feeds healthy bacteria in the colon and can be purchased at a health-food store. There are only about two sweeteners in the world that are safe. Artificial ones can be as dangerous as sugar or more so! 3 To eat a sweet red bell pepper or one-half of a white grapefruit. All the above is to lower the impulse for sweets while you alkalize your body. The reason people do not succeed to healthier ways of living is because they do not educate themselves fully with a support group or books on such topics: they have a limited understanding. It is important to know that everyone will not succeed in the beginning. Learning how and why we do not succeed right away is a natural step to change. We use this same process intuitively when we are learning to ride a bicycle. Unfortunately, we do not learn any of this in school. Self-discipline will be easy, exciting and not a big challenge when we understand how our body, mind and emotions work. Most of my life has been an unnecessary struggle to keep fit. This was because I did not have the knowledge I have today. Questions are the seeds to grow intelligent behavior! The second reason people do not succeed is that they do not give themselves enough time for their cells to adapt to the new foods they are eating as well as the detoxifying of dietary and metabolic acids. The unconscious will rebel when we try to change our habits too quickly. Changing slowly and steadily makes it easier for us when we listen to our body to let us know when to make the next step. When toxins enter our blood stream and our brain, it gives us a feeling that we are tired. Our eyes may look glassy as this is an internal sign to let us know we are detoxifying. This is a good sign. The third reason people do not succeed is because they have not had an experience of this blissful health state and their minds first think of the addictive substance they have to give up. This thinking will always create a resistance. Once we have had this “bliss state” we will naturally want to have it repeated again. This is the natural way to be and creates selfmotivation from this experience. If you have not had this experience, you will have to trust that this state will happen in time. The fourth reason people do not succeed is because if their life activities and social jobs are to please others, they will worry about what people will think if they do something different. The only way to be healthy is to step out of the societal box. This norm is pathology, and at this time is becoming worse. If you like to step out of the self-imposed prison, you will find that all of the ideas and experiences you will learn from this book will help greatly. We need to watch our crafty minds telling us that we heard of people who smoked and ate what they wanted and lived to a ripe old age. This may be true for some people because of many factors that went with it. Even though they lived longer, they were not healthy. Thoughts like this can be our defense system if feeling a little threatened at this time.

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My intent is to have you experience more freedom in body, mind and spirit. I would like to mention about two “Health Educators” that are helping people from around the world heal themselves with many different illnesses like cancer, diabetes, excess weight, heart conditions etcetera. All of these diseases are created from a body that is too acidic from the foods we eat. These “Health Educators” teach us how to regain our health by balancing the pH in our bodies with more alkaline foods. This information is backed by years of experience and scientific fact. Once you understand and experience the pH balance, you will keep yourself healthy. This information is for people who have tried many things with no results. The first “Health Educator” is Dr. Stanley Bass, N.D., D. C., Ph. D, who I believe is the only person who has done more research on diet and health than anyone alive today. Dr. Bass tested every diet that man has created as well as exhaustive research on diets over a million years old. His greatest research was when he conducted live experiments with mice over a four-year span. These experiments lead Dr. Bass to the ultimate diet for man/woman to achieve profound health and longevity. Dr. Bass believes that we do need some animal products like raw egg yolks and cheese or fish in our diet to be super healthy. This will be a blessing for Vegetarians, who have their hearts in the right place as well as making small changes to what they are already doing. It is also a blessing for non-vegetarians. He has written several articles and books that you can find on his web site: www.drbass.com Dr. Bass gives you so much information for free as well as books you can order or download to your computer. Dr. Bass does NOT endorse any products, and does NOT approve of drugs or herbs or any so-called “Cure” of any kind. Dr. Bass has instead worked tirelessly to teach how we can help our bodies heal themselves WITHOUT drugs or “cures," which only delay and hinder any natural healing. The information that Dr. Stanley Bass recommends has been time-tested for over twohundred years by many medical doctors. It may even seem strange to some because we have been conditioned from commercialism with all its clever masks. An aware person can see how commercialism is destroying the planet and how it is destroying people’s lives and keeping future generations in ignorance. Did you know that it takes only five percent of conscious human beings to change the planet for the better? With this new information, you will enter a fresh world with incredible possibilities. You will learn how to achieve the right ratio of acid/alkaline forming foods in your diet, whether it is a vegetarian or meat-based diet. This is so important to know. You will then understand why some long-lived people have very few diseases and die a natural death. Few of us die a natural death today because of our negative eating habits. Long-lived people are not on a special diet for diabetes, arthritis, or a heart condition but on a diet that is balanced. Even if you do not want to change your diet, Dr. Stanley Bass will show you how to be healthy by just changing the order of food you ingest. Dr. Bass is a master who considers every stage a person is at in their development of better habits. His information is for every diet on the planet, and he will show you how to lose weight naturally as well as prevent unnecessary disease. Many of the books on diet are not about total health but instead only about losing weight. Dr. Bass’s information is not about counting calories, lowering fat intake and all the things we do to lose weight. Losing weight is a given, but more important is the understanding, of how we create diseases in ourselves from our lack of understanding.

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With permission given to me from Dr. Stanley Bass, I would like to present a few articles and paragraphs that he wrote. They are short versions of his booklets from his web site. Dr. Bass is very clear in his writing and goes directly to the point. Please note: Dr. Bass wrote articles for an organization called “Natural Hygiene." I personally never liked the name and believe it is a confusing name that has done a disservice. Please Note: You do not need to be a vegetarian to be healthy. This information is only to give you more choices.

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IDEAS TO THINK ABOUT BY

Dr. Stanley Bass

Ultimate raw diet for humans Note that I believe this 100% raw diet, for humans, could be done successfully even without the use of grains if so desired. But with the addition of raw egg yolk, and possibly raw milk cheese or Ricotta (or instead of cheese, a small amount of raw or steamed fish once or twice a week of about 3 1/2 to 4 oz. a serving), we should have an ultimate raw diet, or near one. Possibly 10 - 15% cooked grains and legumes could be included in this program with great benefit for those who have difficulty in gaining weight and strength on a 100% raw diet. (The addition of the egg yolk, cheese, or fish is to provide the B12 and Vitamin D factors, along with fatty acids, hormonal substances, and as yet unknown substances which they contain. To the basic raw diet as a foundation, fruit, other vegetables, other additional carbohydrates, grains, legumes, and other foods may be added as desired for variety and added nutrition. Ultimate raw vegetarian diet For those people who prefer to remain on a 100% strict vegetarian diet, I would recommend the use of periodic vitamin B12 and vitamin D to insure their safety. It now appears that the use of bee pollen (which contains all the B-complex vitamins) may be used instead. More on bee pollen in a moment. [Also read about the hidden dangers in eating too much fruit on an all-raw diet. And about what deformed nails, skeletal and tooth problems on an all-raw vegetarian diet may mean.]

Foods which can be used on a 100% raw diet 1. For minerals: salads, lettuce (Romaine etc.) carrot leaves, kelp, grass juice. 2. Fats: nuts, seeds (sunflower, pumpkin, sesame), flaxseed (1-2 tbs. a day). 3. Carbohydrate (simple sugars): Fruit, eight to twenty oz. (or 24 oz. maximum, for melons); bananas, four to six maximum. 4. Carbohydrate (complex): These to be used with legumes (or dairy or fish) for complementary complete proteins (raw, soaked overnight or slightly sprouted grains) hulled buckwheat, wheat, triticale, rye, oats, rice polishings, raw wheat germ, corn, and yam. 5. Complete protein foods (animal): eggs (1-2) or fish (1 to 3 1/2 oz. maximum) can be immersed in boiling water for six seconds then eaten (can be marinated in lemon juice overnight to kill microbes); clams, oysters (1/2 dozen or 3 1/2 oz maximum); dairy products; bee pollen (1 tbs to several oz.). 6. Vegetable proteins which need to be complemented by grains or seeds or nuts to be complete proteins, include legumes - mung beans or lentils or others (use 1/3 to 2/3 cup or 1 1/2 oz. to 4 oz.) You may soak overnight or sprout. 7. Nuts or seeds - (sunflowers, pumpkin, or hulled sesame) 1 to 3 oz. These can be complemented with legumes (1 or 2 oz. legumes with 1 to 2 oz. nuts or seeds).

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Additional foods which can be eaten raw      

Brewer's Yeast: 1 tbs. maximum (will complement grains); Seaweed: kelp, dulse, others (1 tbs. to 1 oz. maximum); Tubers: yam, potato, chestnuts; Oil: flaxseed (best), virgin olive oil (1 to 2 tbs. maximum for the day); Herbs: fresh or dried basil, dill, parsley, garlic; Young coconut.

1 fl. oz.=30 ml

Sample 100% Raw Diet Daily Menu (Finish (1) before (2), and (2) before (3) ... for correct sequential eating.) Breakfast 1. Juice (optional) 2. 1/3 each carrot, celery, and cucumber juice - 8 oz. 3. Blended salad, 8 to 12 oz. [Romaine, cucumber, celery, pepper, tomato], add 1 tbs. soaked raw mung beans or lentils and 1 tsp. kelp 4. Melon or fruit 5. 8 to12 oz. 6. 1 egg yolk, raw 7. or 3 1/2 min. soft-boiled egg with resulting raw yolk, or 2 yolks - organic fertile, or bee pollen - 1 to 2 oz., or seeds - 1 to 2 oz. sunflower or almonds Lunch 8. Juice (optional), same as above 9. Blended salad 10. 8 to 12 oz., same as above with 1-2 tbs. mung beans (soaked or sprouted) and 1 tbs whole flaxseed ground 11. 1 fruit 12. 8 oz. 13. Seeds or nuts 14. 1-2 oz., or six clams or oysters, or fish small pieces held in boiling water for 6 seconds (up to 3 1/2 oz. maximum one to three times a week) Evening 15. Tossed salad 16. [Romaine, cucumber, celery, pepper, tomato] and l-2 tbs mung beans 17. Grains 18. 1 tbs. or more soaked, hulled buckwheat (sprouted or you may add soaked wheat, triticale, rye, or other) plus 1 tbs. of rice polishings plus 1 tbs. of bee pollen (optional) 19. Note: If the diet is total vegetarian (vegan) - use 2 tbsp. of bee pollen. Snack (optional)

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Shredded raw yam and carrots, or up to two bananas You may omit breakfast or lunch if not hungry, or permanently if two meals are desired.

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Sequential eating and food combining Excerpts from "Ideal Health through Sequential Eating By Dr. Stanley Bass INTRODUCTION ..... In my opinion and experience as a nutritional consultant in Natural Hygiene (I began studying nutrition in 1936), sequential eating represents the most advanced approach to understanding proper food combining. After testing and retesting the concept on myself thousands of times, as well as on others, including the experience of Dr. Cursio, his family, his patients, as well as other Hygienic doctors - Dr. John Mega, Dr. Marvin Telmar, Dr. Anthony Penepent, etc. FOOD COMBINING ......Any quick digesting foods must wait till the slowest digesting foods leave the stomach before they can leave - a process which can take up to 6 or 8 hours. While waiting, the fruit, cooked and raw vegetables, and some of the starches undergo some decomposition and fermentation, producing gas, acid and even alcohol along with indigestion. ..... A RADICAL NEW CONCEPT OF DIGESTION ..... If there are 5 different types of food in the stomach at one meal, each eaten separately and in sequence, there will be 5 different kinds of digestion going on at the same time, each layer having different enzymes digesting each food, according to the needs of the food contained in that layer. But when say 5 different foods are eaten at a meal, where each mouthful or bite is taken of a different food, then the entire stomach is filled with the same mixture. ..... ADVANTAGES OF REARRANGING THE SEQUENCE One of my patients in my early days of practice absolutely refused to give up any of his accustomed, conventional, low-quality foods. In this case, feeling my hands completely tied, in desperation, I gave him all that he desired. The only change I made was to rearrange the sequence of his foods. Amazingly, all of his digestive problems vanished in just 3 days. SEQUENTIAL EATING REFERENCES ...... Grutzner fed rats morsels of food of 3 different colors. First the black, then the white second, and third the red color. Shortly after, the animals were sacrificed, the stomach frozen and then cut in sections. The different colored food was found to be in layers...... ...... There was a famous case, written about by Beaumont, during the American Civil War, where a soldier received a gunshot wound which caused a large visible opening to appear in his stomach. His digestion was studied for a period of time by several doctors present, and they observed that his food digested in different layers.

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SIMPLE TEST FOR ANYONE One simple test that I used on myself was to eat different foods, one variety at a time, in sequence [all at one meal], for several different meals. Then when nature called, I examined the feces and was able to see different colors in the same feces. Watermelon which was reddish in color, was first, then tossed salad which was very dark brown was next, and cheese was very light tan was last. All were joined together, exiting the body in the same order as they were eaten. Anyone can try this test, but to be accurate, the different foods must be eaten one at a time, and follow each other in sequence.

STRATA DIGESTION - A FORGOTTEN CONCEPT ..... How such an important concept as the strata digestion of food was bypassed and almost completely unnoticed for over 50 years since Howell's book was published, is a great mystery to me. .....

STOMACH - ILLUSTRATION For purposes of illustration, I am presenting a diagram of the stomach and how 6 different foods eaten in sequence at one meal would form 6 different layers, during the time spent in the stomach. In this diagram of the stomach, in layer 1, the bottom and first layer is where the first food eaten goes (the papaya). Layer 2 is where the 2nd food eaten goes (the tossed salad). Layer 3 is where the corn on the cob goes, etc. In this meal we are using 6 different foods, giving us 6 layers. ......        

With this meal, after 30 min. the papaya will leave the stomach, and layer 2 - the tossed salad, will move down to layer one's place. Layer 2 will shortly thereafter leave the stomach too. Then the corn in layer 3 moves down and 15 min. later, it will leave the stomach .... ..... As each layer leaves, the stomach size gets smaller and feels more comfortable. Each layer digests separately, without mixing and without disturbing its adjacent layers. BASIC RULE - WATERY FOODS FIRST To simplify this concept of sequential or layered eating, the basic rule or principle can be stated as follows: Eat the most watery food first .....

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BAD COMBINATIONS TO AVOID The following represents some examples of bad combinations to avoid 1. Mixing dried sweet fruit, honey, maple syrup or bananas with nuts or seeds 2. Mixing starch foods with fresh or acid foods or fruits 3. Mixing dried sweet fruits with acid fruits. 4. Never eat dried sweet fruits with or after concentrated proteins 5. Eating raw, fresh or dried fruits after any cooked food 6. Avoid drinking beverages or even water during or after meals CHEW ALL FOOD CLOSE TO LIQUID For best digestion - chew all food close to a liquid before swallowing.

Also in the 14th edition of Howell's Textbook of Physiology on p.777 is some very interesting research: Abbe Spallanzani (1729 - 1799), one of the older observers on gastric digestion, found that cherries and grapes, when swallowed whole, even if entirely ripe, were usually passed unbroken in the stools. ....

We can assimilate only those foods which are most liquefied. ..... DIGESTION TIME OF VARIOUS FOODS (approx. time spent in stomach before emptying). ........ Water when stomach is empty, leaves immediately and goes into intestines, Juices Fruit vegetables, vegetable broth - 15 to 20 minutes. Semi-liquid (blended salad, vegetables or fruits) - 20 to 30 min. Fruits Watermelon - 20 min.digestion time. Other melons - Canteloupe, Cranshaw, Honeydew etc. - 30 min. Oranges, grapefruit, grapes - 30 min. Apples, pears, peaches, cherries etc. - digest in 40 min. Vegetables Raw tossed salad vegetables - tomato, lettuces, cucumber, celery, red or green pepper, other succulent vegetables - 30 to 40 min. digestion. Steamed or cooked vegetables

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Leafy vegetables - escarole, spinach, kale, collards etc. - 40 min. - Zucchini, broccoli, cauliflower, string beans, yellow squash, corn on cob - all 45 min. digestion time Root vegetables - carrots, beets, parsnips, turnips etc. - 50 min. Semi-Concentrated Carbohydrates - Starches Jerusalem artichokes & leafy, acorn & butternut squashes, corn, potatoes, sweet potatoes, yam, chestnuts - all 60 min. digestion. Concentrated Carbohydrates - Grains Brown rice, millet, buckwheat, cornmeal, oats (first 3 vegetables best) - 90 min. Legumes & Beans - (Concentrated Carbohydrate & Protein) Lentils, limas, chick peas, peas, pigeon peas, kidney beans, etc. - 90 min. digestion time soy beans -120 min. digestion time Seeds & Nuts Seeds - Sunflower, pumpkin, pepita, sesame - Digestive time approx. 2 hours. Nuts - Almonds, filberts, peanuts (raw), cashews, brazil, walnuts, pecans etc. - 2 1/2 to 3 hours to digest. Dairy Skim milk, cottage or low fat pot cheese or ricotta - approx. 90 min. digestion time whole milk cottage cheese - 120 min. digestion whole milk hard cheese - 4 to 5 hours digestion time Animal proteins Egg yolk - 30 min. digestion time Whole egg - 45 min. Fish - cod, scrod, flounder, sole seafood - 30 min. digestion time Fish - salmon, salmon trout, herring, (more fatty fish) - 45 min. to 60 digestion time Chicken - 1½ to 2 hours digestion time (without skin) Turkey - 2 to 2 ¼ hours digestion time (without skin) Beef, lamb - 3 to 4 hours digestion time Pork - 4½ to 5 hours digestion time (Editor's notes Note1: raw animal proteins have much faster digestion times than the above times for cooked/heated animal proteins. Note2: The digestion times given are under an ideal situation of eating only one food, chewing well, and having efficient digestion, as is the case e.g. after a fast. They are digestion times for optimally healthy persons, with good eating habits. The digestion times are to a large part derived from Dr. Gian-Cursio's and Dr. Bass' practices. Digestion times are much longer on a conventional diet, and for persons with nonoptimized digestive systems, or persons lacking in energy, and for meals with many ingredients put together haphazardly = not in the optimum sequential order.) EAT SMALLER AMOUNT - FEWER VARIETIES The smaller the amount of a particular food eaten, the less is the digestive time for that food. The greater the amount of a food eaten, the more is the digestive time prolonged.

..... Remember the less you mix and the fewer the varieties you use, the easier it is to digest and the less you will be tempted to overeat. The greater the variety, the greater the tendency to overeat.

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THE IMPORTANCE OF BLENDED SALADS Due to the liquification of vegetables by blending: 1 - Absorption and assimilation of its vitamins, minerals proteins etc. is increased to approximately 5 times as compare to eating and chewing the salad. 2 - A blended salad will digest and leave the stomach in 15 to 20 min. compared to 30 to 60 minutes for a tossed salad eaten whole...... Etc. Conservation at energy in the digestive process is the key to all healing. (Success in healing is measured in terms of energy available. This was known by the early masters of Natural Hygiene)

BASIC PURPOSE IS SAVING ENERGY ..... Energy is the most important factor needed for recovery of health and it must be conserved at all costs and not wasted in unnecessary digestion. Sequential eating will maximize the conservation of energy without fail. Try it - feel the difference - and you'll never go back to your old ways - I promise you that! Dr. Stanley Bass, Ph. D. ……..End.

Self-mastery through Attentive Eating By Dr. Stanley Bass Of all the subjects in existence, it is my considered opinion, after deep reflection, that what I am about to write in this booklet is perhaps THE most important subject. A subject that can radically change a person's life in all of its aspects - physically, mentally, emotionally and spiritually. - Attentive eating. It seems strange to think that the manner, in which one eats, the "how," can have such an important influence in one's life. Once I grasped the "big idea," I tested it thoroughly in my own life and then recommended it to more than dozen patients and friends to compare its effects. Two of them were professional psychotherapists and they both were profoundly impressed and fascinated with the results. The utter simplicity of the technique caused many people to refuse to even believe that it could lead to important changes, resulting in the refusal to even try the method.

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While the method is so simple in its essence, that even all of the lowliest creatures practice it instinctively, yet, man is so conditioned in his habits that he has to unlearn his present method of eating and relearn what he once knew thousands of years ago. Even if a person refuses to change his diet to higher quality foods and insists on remaining with his present conventional diet, still, he will experience profound changes in all aspects of his life by applying the technique to his or her life. So let us not delay any further - let us penetrate this mystery. ANIMALS EAT WITH FULL ATTENTION The basic needs and instincts of all living creatures are air, water and food, clothing and shelter - with food as the most basic. All life everywhere knows what it needs in food to survive and every creature on this earth knows how to eat. It is an inborn instinct which does not need to be learned and it is present from the moment of birth onward - in one-celled life forms (amoeba) up to the largest animal forms in existence.

All of these living creatures eat in the same manner. They eat with full attention, chew their foods as much as is necessary for the species and are fully absorbed in the taste of the food while they are eating it. When the sensual enjoyment of the taste begins to recede and disappear, they stop eating and walk away from the food fully content.

This enjoyment of the food, closely interlocked with the taste of the food, is how the bodily instinct guides the animal to cease eating when the body's needs are fully provided for. All living creatures have been faithfully guided by this sense of taste instinct since the beginning of time and there has never been a problem with it. Why no problem? - Because they all eat the same way - with full attention, totally immersed in the taste of the food, even closing their eyes to avoid distraction, and ceasing when the sense of taste begins to lose its enjoyment. Even all little insects eat with total attention.

WHY SUCH DIFFICULTY? Then why do humans have such difficulty in eating, in knowing when to eat and when to stop? There are several reasons.   

First, people eat according to the clock, approximately 3 meals a day with in between meal snacks and rarely when truly hungry. Secondly, they eat foods which have spices, sugar and salt added which stimulate them to overeat more than the body requires. And lastly, because they have minds and enjoy mental stimulation, they eat with a divided attention - while reading a newspaper, or watching TV, or conversing with someone.

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In this booklet, we are going to concern ourselves almost exclusively with the last consideration - that of a divided attention.

DIVIDED ATTENTION When the attention is divided, say for example, watching TV while eating, emotions and feelings are aroused which conflict with the ideal digestive atmosphere. This inhibits gastric and digestive secretions needed to digest the food optimally. The great sensual enjoyment of eating, which is so basically important to the body and emotions necessary to inner happiness, is largely bypassed, because the attention is on something different than the taste of the food. The result is that - since the taste enjoyment is largely reduced or eliminated, the body is unable to signal the eater when to stop. So the person eats, mechanically stuffs himself and stops only when the discomfort of the distended stomach signals its protest…. Eating without awareness or attention - invariably leads to overeating and dismissing the important role of the taste of the food in directing us to stop eating when we have had enough to satisfy the body's needs. FOOD AS SEX The instinct of eating is so basic, so much more frequent and urgent than the instinct of reproduction (sex), that the sensual enjoyment of food easily replaces the urge for sex. This probably explains why an eating binge so frequently replaces the frustration of loneliness, when companionship of the opposite sex is lacking.

FOOD AS DRUG It is a known fact that stuffing oneself with food causes most of the blood to leave the brain and enter the stomach area to digest the food. This dulls and drugs the mind and effectively shuts off the thinking process, acts as an emotional anesthesia, effectively allowing us to escape from thoughts and feelings of inferiority, sorrow, loneliness, regret, boredom, guilt pressure, fear, low self-esteem, self-hatred, etc. Unfortunately, using food as an escape mechanism from emotional problems only drives the problems in the unconscious mind temporarily. Suppressing these problems causes them to burst forth into the consciousness with increased force, demanding attention from the conscious mind until they are properly dealt with. They can be released and eliminated by facing them squarely with full attention and being willing to feel them totally without attempting to escape the pain involved. Often within minutes, they begin to weaken and dissipate in intensity. Persistence, courage and repetition lead to success and freedom.

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HOW TO ENHANCE THE ENJOYMENT Now, since the sensual enjoyment of food is the key factor that Nature uses in enticing all living creatures to seek food for its bodily needs, it is important that we direct our attention to methods of enhancing our enjoyment of food to its highest peak. Let us take a look at some of the psychological implications connected to eating. To begin with, we should eat only when hungry. This insures our maximum enjoyment and relish of the food. We should first enjoy the sight and aroma of the food and feel gratitude. Then, as we put the food in our mouth, it is good to close our eyes to help us concentrate our attention - on the taste of the food and to shut out all distractions. Be totally involved in eating with no other thinking. Do not read while eating, or listen to TV or converse with anyone. To do so will withdraw most of your attention from the sensual enjoyment of the food. The attention is drawn to the emotions if you are watching TV, - to the intellect, memory and reason if you are talking or reading. When eating, you should be totally immersed - - - - in the taste of the food. Nothing else should exist for you at this moment but the taste and enjoyment of the food. It should be chewed thoroughly, till every last bit of taste is extracted before being swallowed in a liquefied form.

SATISFIED WITH 50% LESS I repeat -Nothing else should exist for you at this moment but for you to be totally lost and dissolved in - the taste of the food. You will be so thoroughly satisfied with a much smaller amount of food that you will be content to stop eating long before you feel any distension in the stomach. When I began to eat with total attention, I stopped totally satisfied with 50 to 40 % less than the amount I used to eat before, and with much greater contentment. If you eat unconsciously, without awareness, you will invariably eat too much because you don't know what you're doing. You stopped only when your stomach felt distended, or even bloated. Now, eating with attention, you hardly even feel your stomach. It becomes difficult to overeat, because your sense of taste is so satisfied that you are almost impelled to stop long before in comparison to your earlier eating habits. Remember, the rule is: if you don't enjoy your food, you will have to eat more to compensate. If you enjoy your food, you will eat less; there will be no need to compensate. Trust your body, because it has wisdom of its own and will tell you through your sense of taste when to stop eating. Some days you will need more food and other days less.

CONTENTMENT AND BLISS

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You are able to leave the table feeling such profound contentment and bliss that it carries over into your emotions for hours after eating. You will find your disposition to be one of great contentment, peace and kindness when talking to others. You will find yourself happy for almost no special reason you can think of. You will not find yourself impelled or driven into social relationships due to a feeling of emptiness, because. Your intense sensual enjoyment of your food has brought you into a state of utter tranquility.

Since you have not overeaten, you do not feel sleepy and your mind feels fresh and capable of thought and work, if necessary. Your sleep is more restful, dreams are more pleasant, and your personality will change drastically. Since you are in a state of utter contentment, you will radiate your feelings outwardly in expressions of kindness and love - rather than in impatience, irritability, sarcasm as previously, before you changed your eating habits. NO EXAGGERATION I am sure that the reader at this moment feels that all this is pure exaggeration. It doesn't seem possible that such a simple act could lead to such a revolutionary change in all your feelings and behavior. Yet, I must insist that not only is there no exaggeration, but rather, I am trying to hold back and understate my expressions of the wonderful and profound effects of this very simple practice. It is a fact that the less you eat, the longer you live, the slower you age, and the more energy is available for physical and mental work. The body has more energy left for detoxication and rejuvenation. By eating with attention, you will be satisfied with very much less, 40 to 60% of before, and you will digest and assimilate more from less food. The amount of energy you will save by eating and digesting less will be enormous. Within a few weeks you will see more youthful changes in your appearance. Your mind and feelings will soar with inspiration which will carry over into all your thoughts and activities.

IMPOSSIBLE TO GLUTTONIZE It may seem logical to many people that eating while watching TV or having pleasant conversation actually enhances the meal, makes it more pleasant and enjoyable - but the exact opposite is true. You will need almost double the amount of food before you stop eating - due to the division of attention causing a great loss of eating and tasting. I have found in endless experiments with myself that it is almost impossible for me to gluttonize when I eat with total attention to the taste of the food. I would literally have to force myself to eat more than 60% of what I usually eat when not paying attention The small amount of pleasure gained by the distraction is miniscule compared to the tremendous loss of taste satisfaction and ecstasy as compared to eating with full attention.

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A SIMPLE WAY TO BEGIN The conditioned addiction caused by almost a lifetime of combining eating with reading, talking, or watching TV is very pernicious and may be very difficult to break, even though fully attentive eating is the usual, the most natural way of eating for all living creatures. A simple way to begin is to try 1 meal a day for 5 days without distractions. When it becomes easier, try 2 meals and continue until it becomes easy and enjoyable. Then you can add the final meal. (And snacks if desired).

BREAKING FREE FROM COMPULSIVE EATING Geneen Roth in her book, "Breaking Free from Compulsive Eating" (a Signet Book) advocates eating anything you desire, whenever you like, even junk food with one condition that you eat it slowly, chew it thoroughly, and eat it with total attention and without distraction. The result is that you are quickly satisfied with a small amount before you stop eating. She claims that since she was free to eat anything at will, but with attention, the thoughts of food gradually began to vanish, leaving her free for a much more active social life and relationships. The previous suppression of her appetites had led to obsession with food. FOOD ADDICTION I have one patient, a woman who was addicted to food all her life, with bulimia, who vomited up her food after every meal. She swears that for 2 years now, since eating with attention, and since nothing is forbidden, she has stopped thinking of food, except when hungry and then she is satisfied with a small amount of food. For those who feel they cannot give up junk food or diet at all, they can begin with this approach provided that they eat with total attention. Then when ease and comfort is gained with attentive eating, they can begin to upgrade the quality of their food, combine foods properly, etc. THE BOOK OF SECRETS Bhagwan Shree Rajneesh in vol. 3 of "The Book of Secrets", containing Discourses on Vigyana Bhairava Tantra on the ancient scripture on Tantra by Lord Shiva (in 5 vols.) which contains all of 112 meditation techniques known, has this to say on p.19:

The fifth technique. "When eating or drinking, become the taste of the food or drink, and be filled." We go on eating things; we cannot live without them. But we eat them very unconsciously, automatically, robot like. If the taste is not lived, you are just stuffing. Go slow, and be aware of the taste. And only when you go slowly can you be aware. Do not just go on swallowing things. Taste them unhurriedly and become the taste.

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When you feel sweetness, become that sweetness. And then it can be felt all over the body - not just in the mouth, not just on the tongue; it can be felt all over the body. 'A certain sweetness' is spreading in ripples - or anything else.

"Whatsoever you are eating, feel the taste and become the taste." ---- Tantra says taste it as much as possible; be more sensitive, alive. And not only be sensitive: become the taste. "With avoidance of taste, your senses will be deadened." They will become less and less sensitive. And with less sensitivity, you will not be able to feel your body; you will not be able to feel your feelings. Then you will just remain centered in the head. This centeredness in the head is the split. Tantra says do not create any division within you. It is beautiful to taste; it is beautiful to be sensitive. And if you are more sensitive you will be more alive, and if you are more alive, then more life will enter your inner being. You will be more open. "You can eat things without tasting; you can touch someone without touching; it is not difficult." "When eating or drinking, become the taste of the food or drink, and be filled by the taste;" When drinking water, feel the coolness. Close your eyes, drink it slowly, taste it. Feel that you have become that coolness; it is becoming a part of your body. Allow its ripples to spread, and you will feel coolness all over your body. In this way your sensitivity can grow, and you can become more alive and more filled. We are feeling frustrated, vacant - empty, and we go on talking that life is empty. But we are the reason. We are not filling it and we are not allowing anything to fill it. We have armour around us - defense armour, we are afraid to be vulnerable, so we go on defending against everything. And then we become tombs - dead things. "Tantra says be alive, more alive, because life is God. There is no other God than life. Be more alive, and you will be more divine. Be totally alive, and there is no death for you (p. 392). " ALERTNESS While eating, chew with awareness. Whatsoever you are doing, don't do it mechanically. Walk with alertness, and you will walk differently: a different grace comes to your walking. You move more slowly, more beautifully.... When I say "feel", I mean observe. First do it mechanically and then with awareness, and you will be able to feel the difference.

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For example, if you eat with awareness, then you cannot eat more than is needed by the body.

CONSCIOUSNESS People go on coming to me and they say, "Put us on a diet." I tell them, “ Don't think of diet: Think of consciousness.” By dieting nothing will happen. You cannot do it. You will do it one day and the next day it will go. You cannot continue it.

Rather eat with awareness. The quality changes! If you eat with awareness, you will chew more. With unconscious mechanical habits, you simply go on pushing things into your stomach. You are not chewing at all: you are just stuffing. Then there is no pleasure, and because there is no pleasure, you need more food in order to get the pleasure. There is no taste, so you need more food. Just be alert and see what happens. If you are alert, you will chew more, you will feel the taste more, you will feel the pleasure of eating. And much more time will be taken. If you take half an hour to eat your meal, then by taking the same quantity of a meal with full awareness you will need 1 1/2 hours - thrice the time. In half an hour you will have eaten only one-third of the quantity, and you will feel more fulfilled: you will have enjoyed the meal more. THE BODY TELLS YOU TO STOP And when the body enjoys, it tells you when to stop. When the body has not enjoyed at all, it never says when to stop, so you go on. Then the body becomes dull. You never hear what the body is saying.

You are eating without being there: that creates the problem. Be there, and every process will be slowed down. The body will itself say, "No more!" And when the body says it, that is the right moment. If you are aware, you cannot trespass the body's order. You will stop. So allow your body to say something. The body is saying things every moment, but you are not there to hear it. Be alert and you will hear it. CHAOS BECOMING SYMPHONY The emphasis is on feeling because the emphasis is on a "lived" experience. When you start feeling things, you grow: your being grows. Right now you are chaotic because there is no arrangement: the arrangement comes in when you start being aware. Just by being aware things start falling in line, and this chaos that you are becomes a symphony.

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MEDITATION OVER FOOD For those who practice meditation, the use of eating as a meditation is the easiest of all meditations to master. We, as all living creatures, are thoroughly experienced in eating, a practice we have done all our lives, several times a day since birth. It does not involve difficult concentration as ordinary meditation techniques do. The pleasure involved in eating, automatically holds the interest of attention, almost effortlessly. This is the reason why this eating technique of meditation has been held in especially high regard by the most ancient practitioners of Tantra - since its practice leads to a profound transformation in a relatively short period of time, with a minimum of effort. Every time you eat, several times a day, you'll be practicing meditation and this leads to rapid progress and attainment when done with your full attention.

CONCLUSION The great pleasure, resulting from satisfying such a most basic instinct as eating leads to a tremendous inner peace, joy and bliss which spreads over all the feelings and emotions, both conscious and subconscious. The resulting happiness leads to a persistent satisfaction with all of life, which keeps constantly growing and spreading in intensity. It may seem greatly exaggerated to most persons, but it must be actually experienced, not intellectually considered, to be believed. The idea that such a simple practice could lead to such profound changes in feeling is difficult to conceive. Yet, these results are the legacy experienced by the unsophisticated and unintellectual creatures or all creation. Why not reach out and claim your birthright of sheer joy and bliss?! Stanley S. Bass ………..End of articles.

What you have received from these articles has taken me over thirty years to learn, and now you can learn it at lightning speed when you put it into practice. All you need to focus on when you practice attentive eating is to eat slowly as well as the taste of what you are eating. This is the key secret! See how long you can experience the taste of everything you eat and even drink. When you do this, you will be very satisfied with tinier bits. Many people who are slender spend more time on the taste of what they are eating as well as eat smaller portions. Thin people do not deprive themselves of food but eat in a different way. When you focus on tasting your food for as long as you can, chewing your food well and taking smaller bits will happen naturally. The two practices I believe are the most beneficial for you to learn from Conscious Pain & Stress Reduction are the maintaining movements performed in bed and the practice of attentive eating. You have much to gain if you sincerely add them to your life. It is the conscious attention you give to breathing, movement, tasting your food, and the beat of your heart that is the miracle of transformation. Your focal point of attention costs you nothing and is easy to do if you are willing. Through the years, I have come to understand why most people seldom change, and that is because they do not take their life experience into their body. They imagined they

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changed through concepts held in their minds at most. It is only entertainment that gives them the illusion of change. The Hippocrates Health Institute founded by Drs. Brian and Anna Maria Clement is another place you can learn about self-healing and alkaline foods for health. This is one of the most successful centers in the world to bring people back to health from the largest variety of sicknesses. You can connect to the Institute through the internet at www.Hippocratesinst.com. They have many great books on healing. There are other centers of healers who teach the same information, but I believe these are the most informative. Learning about and applying the pH balance is the final ingredient for superior health. You can listen to Brian and Anna Maria Clement on Video Google. Even though truth can vary, I believe the information, I am presenting to you is the best place to start. Drs. Brian and Anna Maria Clement have their hearts in the right place.

Sugar, the Ultimate Drug and Crippler of Mankind If a drug addict is taken off their drug of choice for several months, they will be able to tell you with greater clarity how the drug controlled their life. You will only know how white sugar and sugar substances has affected your life when you are free of it for several months. The reason for this is because we learn through experiences of opposites. We learn through differentiation. We cannot understand what health is, unless we know what sickness is or understand what light is without knowing darkness. Sugar is socially acceptable even though it works like a drug in your body. Because of commercialism and cultural habits, we have been eating sugar from the day we were born and have little awareness of what it is doing to us. The only way to know what it has done to our lives is to eliminate it from our bodies to understand the difference. There has been a lot of research on how sugar is a poison to our bodies, alters our behavior, and does not give us sustaining energy. This is because it is highly acidic to our bodies. It is one of the most addictive foods that contribute to disease. Sugar loves diabetes: sugar loves cancer: sugar loves arthritis, and the list goes on and on. Sugar also decreases oxygen absorption in our bodies. Dr. Otto Warburg, two-time Nobel Prize Winner said, “Cancer thrives in an acidic environment with little oxygen” Sugar and other acid-forming foods put our bodies in an environment to develop cancer and other diseases. We do not catch cancer; we create it in our bodies by unbalancing the pH of our body fluids. Sugar and alcohol are the number one substances by which we are seduced. Sugar in all forms is dangerous. This is fruit sugar, many artificial sweeteners, and white flour products. All sugars and bleached flour products are very fast burning, highly acidforming, and poisonous to our bodies as well as the number-one cause for weight gain. We have all been taught that sugar gives us energy. This is not true, and you will only know this when you remove it from your life. Sugar like coffee gives us a quick fix but lowers our energy, and we then need to go for another hit to bring our energy back up. When you step apart from society and watch this up and down effect you will understand how sugar controls like a drug. You may be thinking that to give up sugar from your life will be very difficult. If you use intelligence to wean yourself off sugar and sugar products while you alkalize your body, the mild discomfort you feel in the beginning is over within a few weeks. When you add several aspects to work together, it will be easier for you. Your thinking at this time will be much like a drug addict thinks. You have been using sugar as a false comforting friend most of your life and

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this affects your present thinking at this time. When you become sugar free, you will be living in a natural high with more control over your life. Did you know that sugar is added to the tobacco in cigarettes to addict smokers even more? Most cigarette companies add sugar and at least two hundred added substances to the tobacco as well as including formaldehyde, tar and sulfur. Many times, I shake my head at how narcissistic and primitive we are as humans. Someday the mass society may come to understand how their unconscious imprints from painful circumstances direct their lives. It has now been discovered that the most dangerous form of sugar is fructose. Our kind and considerate food industry is adding it to many foods as well as most soft drinks because it is cheap to produce. It took over fifteen years by some skeptical scientists to understand that it is a most dangerous poison to our bodies. If you are interested, you can research the abuse of fructose on the internet. On a positive note, the high state, you will feel from alkalizing your body with food and water is far beyond any quick fix you might get from a pastry, cigarette, or even a highlysweetened fruit. This elevated state of being can be a continuous feeling all day long. This high state is not extreme but just a pleasant feeling of health with little pain or anxiety to your body.

“Everything you are learning in this book is how to manifest or change through your body from the inside out, and not just from your head. Your body intelligence is smarter than the ideas in your head. Learning through your body is the way to discipline with the minimal effort." A study done many years ago reported that many people with a criminal mind are very addicted to sugar. This study was done on inmates in an American prison. Many criminal minds have a nutritional deficiency that can show up after a few generations of raising children. You can obviously see behavior changes in children who eat a lot of sugar. As a nation, we are really destroying our children. The information from this book should have been taught to us the day we were born. This is real education that can create balanced as well as intelligent minds, and maybe in the future, information like this will reach all of our children before it is too late. I was personally amazed at how easy it was to give up sugar once I put all the pieces together. I gave up all sugar and related products very successfully. The abundant energy, mental clarity, and incredible feeling of health are self-motivating and make it all worth doing. What may come to your mind once you learn about being conscious of diet is that you think being this way is too radical. This is only how you see it now. All the millions of unnecessary deaths, diseases and suffering from sugar and acid-forming foods are what I would call “too radical." Do you know that most of the medications which people take are acid-forming and create many side effects? Doctors do not have time to teach the cause of diseases, but instead only manipulate the symptoms through drugs. Many doctors have not been trained in what you are learning from this book. This does not mean they are terrible people. When surgery is necessary, they perform a great service and are absolutely needed, but for self-healing and working with the cause of diseases, they lack much knowledge. A study has shown that when you denature rats with junk food, it goes into the next generation, and this drastically weakens them. This is like second-hand smoke. You are not only destroying yourself, but also harming others. If you truly love and care, the most authentic act you can do for this planet is to heal yourself first.

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I want to suggest that you go slow with this process and learn all you can about alkalizing your body and the destruction of sugar. Sugar and all the sugar-related products should be viewed like you are a drug addict coming off drugs. Remember! Nothing works as well in isolation. You need breathing and movement, movement meditation, water and alkalizing foods, plus education to make everything work smoothly. This is the absolute truth.

“You will never reach your goal, dreams or destiny with ease when you consume sugar. Sugar is the killer of willpower, the killer of energy, and the killer of the mind. These are profound words, but when you educate yourself through experience, you will know this to be true”

Colon Health & the Sure Way to Eliminate Sugar Addiction Today we have more and more people getting sicker from a wide variety of diseases. The main cause of this is from an imbalance of intestinal Flora in the gut. This situation is caused from sugar, antibiotics, the pill, stress, poor diet, infections, bottle feeding, pollution, radiation, alcohol, dental work, toxic chemicals, processed foods, coffee, and so forth. The condition of our colon is also inherited from our parents at birth. Healthy intestinal flora in our gut will neutralize toxins, viruses, heavy metals, parasites as well as increase absorption of nutrients, and even manufacture all the B-vitamins. Healthy intestinal flora contributes to eighty-five percent of our immune system and ninety percent of all the cells in our body are in the immune system. Every disease we acquire starts in the gut, and it is a second brain that communicates information to keep us physically, emotionally and mentally well. Doctors and health-care providers discovered that children with autism, ADD, learning disabilities, dyslexia, and negative social behavior all have abnormal intestinal flora. The good news is when this situation is resolved most children have total cures or profound improvement in their health. This condition also applies to people with weight gain, bloated or expanded bellies, brain fog, food addictions, and arthritis, etcetera. The solution for this serious worldwide problem is to eliminate food and drink that contribute to abnormal gut flora and eat fermented vegetables as well as take potent pro-biotics in the beginning stages. If you want to be healthier in today’s world, this is what you really need to learn about. The healthiest societies are the ones that incorporate fermented foods into their diets. One of the biggest rewards I found by adding fermented vegetables to my life is that they miraculously helped to eliminate sugar cravings and other foods like pasta that are unhealthy for us. For the first time in my life, I feel I have total control over sugar addiction and not having food control me anymore. I now understand how abnormal gut flora weakens our willpower. You can learn more about this profound truth by reading the book Body Ecology Diet by Donna Gates. For thousands of years people naturally fermented vegetables to prevent them from going bad because they did not have refrigeration. Most did not know how good this practice was for keeping their colons healthy. They made natural sauerkraut and pickles, but not like the dead pasteurized products you buy today at many grocery stores. To make fermented vegetables is a very easy process that anyone can do. It can be ready in as little as three days when you add one or two capsules of acidophilus to the mixture. Shredded cabbage is the best to increase the healthy bacteria. In three or four ounces of homemade sauerkraut you have an equivalent of one whole bottle of acidophilus that you purchase from a health-food store.

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To keep your colon healthy it is recommended that you have no less than two servings a day. With all the toxins in our food, water and air today, I feel that everyone needs to eat fermented vegetables. They are exceptionally bio-available and give you greater nutrition.

If all disease starts in the colon, then its health should be our first priority. Using a liter size Mason jar is the best way to make fermented vegetables because when the jar is nearing empty, you can start a new and different batch. They also store well in the fridge. Years ago, people used a lot of salt to make sauerkraut, and it took more time to ferment it. With new methods today you add acidophilus and one teaspoon full of real or full-spectrum salt for each liter you make. In three or four days, it will be ready to eat depending on the temperature inside the room. I also juice one cucumber and add it to the mixture for better results. Making the juice is also called the brine. The key is to have the liquid completely cover the sauerkraut as this is an anaerobic process. When the fermentation starts it is important to release the gas that is created by opening and closing the lid once a day before you place it in the fridge. A great way to learn how to do this process is on YouTube by searching for How to Make Cultured Vegetables with Donna Gates. Spend a few evenings checking out all the ways to ferment vegetables. I believe adding less or no salt, acidophilus and cucumber or even celery juice guarantees good results. Just remember the first batch takes organizing yourself, but after that nothing will hold you back. Another person you can discover on YouTube is Dr. Natasha Campbell McBride, who also talks about the value of fermented foods. Through their valuable work, Donna Gates and Dr. Campbell McBride helped to restore thousands of people back to well-being. If you are a vegetarian, you can also ferment ground sunflower seeds or almonds to make a seed cheese as well make a fermented drink from the juice of a coconut. To make cheese, you need to grind the seeds or nuts with a little water into the blender to a consistency of pancake batter. Mix in one capsule of acidophilus and then place this in a strainer inside a large bowl. Cover the mixture with a towel and it will be ready in three or four days. The reason to put the nut cheese in a fine screen strainer is to collect the whey that will be released and discarded. When ready put the batch in a jar with lid and refrigerate. You can chop up onions or other vegetables to add to the seed cheese after it is ready. If you see fuzz on the batch, this is an indication that it did not ferment properly. If this happens, you will have to throw this mixture away and start again. Maybe place a plastic bag over the bowl and then a towel. To ferment the coconut liquid, pour it into a jar with a lid, and add one capsule of acidophilus. Be sure to release the gas formed from the fermenting process by loosening and tightening the lid for three days before you put it into the refrigerator. Drink one or two ounces a day. Because every one of us is different, we have to experiment to see what is best for us. As you explore this process, you will find many ways to use fermented vegetables. I like to add sauerkraut to a half of chopped up avocado, or add this mixture to a large serving of boiled cauliflower or squash. As part of my diet, I have avocado topped with sauerkraut in the morning. It tastes better than it looks. You could have an assortment of boiled vegetables with coconut oil and topped with sauerkraut. I also make a variety of fermented vegetables for when I need a snack and when I leave home. These are a few ideas to get you started. Good luck on this true solution for greater health!

The Understanding of Physical Pain The sensation of all physical pain in your body is an accumulation of an acidic condition in the area of pain. As an example, when you damage or sprain your finger, knee or ankle, you will have an accumulation of acidic fluids in this area, and this is what causes you to

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feel pain. The faster you learn to eliminate this condition with water, alkalizing food, massage, and movement, the pain will diminish. Many persons get gout through the buildup of acidic substances in the muscles by eating a lot of foods like meat, sugar and dairy. Understanding pain is to realize the accumulation of acids in your body. Pain in your body is a signal that you are not drinking sufficient water or eating plenty of alkalizing foods or not doing enough breathing and movement. By giving all of this equal attention and importance, your pain will be greatly reduced or diminished.

Water Is a Necessary Food! Water is one of the biggest secrets to health and should be considered as a food for us because our bodies are made of mostly water, and water is food for our cells. The right amount of water is as important for your body as breathing. Many people today are dehydrated and do not know it: It is rampant among the older generation. Most people know that water is good for them but have no idea of the importance of water. Because we did not fully understand this, we created an imbalance in ourselves since childhood. The truth is that dehydration can cause diseases like asthma, hypertension, peptic ulcers, allergies, arthritis, chronic fatigue syndrome, and much more. Commercialism and lifestyles make people dependent on soda, juices and medications. This is a self-imposed restriction on your body’s needs. At the same time, you are being conditioned to have a preference for the taste of soda. What this does is reduce the instinctive urge to drink water even when sodas are not available. Coffee does the same! Medicine does a terrible dis-service to mankind because it does not cure the problem of many diseases. Hypertension is not cured, but treated throughout a lifetime. Asthma is not cured: inhalers are the constant companion of the afflicted. Peptic ulcers are not cured: antacids have to be nearby all the time. Allergy is not cured: the victim is always dependent on medication. Arthritis is not cured: it eventually cripples. There are over twelve million children living with asthma and with the threat of death. The sad truth is that we are condemning our children to a disease that could be significantly improved or cured with breathing education, salt and water. Did you notice that all the above has a direct effect on breathing? Please note: I could not truly help people with breathing complications, and aches and pains in their bodies, unless they hydrated themselves with the right amount of water a day and by eating alkalizing foods.

If any breathing experts, medical doctors, or healers of all kinds, do not include the proper education of water, salt and alkalizing foods in their program, they are sadly off the mark to really helping people. We are alkaline by design and acidic by function. It is absolutely important to flush acidic toxins from our bodies to be healthy. This is accomplished through breathing, sweating and elimination. We need to drink a minimum of eight glasses of water a day depending on our body weight. This may seem like a lot, but it is absolutely necessary if we want to be healthy. When you become hydrated with water, drinking eight or ten glasses of water, a day will be easy. The amount of water we need a day is easy to figure out. You take your body weight in pounds and divide it in half and drink one ounce per pound a day. What this means is if you are one hundred and forty pounds you divide it in half, which is seventy pounds. Seventy ounces are what you drink a day.

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As we age, we become more acidic in our bodies because our metabolism is slower. We accumulate toxins/acids from the polluted air we breathe, from the toxins in our food and by not drinking enough water. This can develop unpleasant body odors in us, and we can become very susceptible to disease. Furthermore, when the body is tense, and our breathing is restricted, we accumulate more toxins and acids. This book was written for you to understand this and know what to do about it. The many books on natural cures mean nothing if you avoid all the principles mentioned in this book.

How We Can Hydrate Ourselves Like the importance of breathing and movement, we need to learn to hydrate our bodies. The morning is the best time to drink a lot of water. This is because during our sleep time our bodies repair and eliminate toxins from our cells. In the morning, our bodies are more acidic. This can be tested through our urine and saliva. I try to drink one liter of water first thing when I get out of bed in the morning. This is the order I go through to detoxify my cells: 1. After I do the special bed-to-up movements, I go to the kitchen to prepare a one-half liter of medium warm water. And while the water is warming, I quickly organize the vegetables I am going to use for my smoothie breakfast drink, and what I will need for the rest of the day. Warm water is easier and better to drink in the morning to flush toxins that we accumulated from our body processes during sleep. 2. When the water is warm, I pour it into a glass with a pinch of salt and drink it down right away. While I am drinking the water, I prepare another half of a liter to drink with my morning exercise. I drink the second half liter of water slowly so I do not put a strain on my kidneys.

Note: In the second glass of water, I add a teaspoon of green chlorophyll to make it more alkaline and to neutralize my body acids. When adding salt to the water, I use real salt and not table salt, which has toxins in it from the chemicals, they use to process it. Sometimes I also add one-quarter of a teaspoon of sodium bicarbonate (baking soda) to the water. This makes the water more alkaline, and it will not harm us because our body naturally produces it daily. Sodium bicarbonate is a good substance to balance the acidic substances we ingest. It is one of the best secrets we can use with water if we have over eaten too many acidic substances during celebrations. It will make you feel better quickly by taking it with the water, one hour after eating an acid-forming meal. Baking soda has been used by many doctors to help their patients with various complications. I often add a little grated ginger with baking soda in warm water as an evening beverage. I am still experimenting to see what is the most beneficial. Make sure the baking soda that you purchase does not have aluminum in it. A health-food store will be able to help you. Because our bodies are more acidic today, it is important to flush these toxins from the system. One excellent way to do this in addition to the breathing and movement lesson is the use of a rebounder for about three or four minutes. This is a mini-trampoline. It's a superior invention that is the quickest way to activate the lymphatic system. The lymph glands are the garbage collectors of our bodies. I gently bounce on the rebounder while swinging my arms

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over and behind my head. This is all done effortlessly to stimulate the lymphatic system. Your feet do not need to come off the mat to be effective. After I have done three minutes of rebounding, I then do my daily lesson. Rebounding and water move toxins from the cells very quickly and the lessons also do the same. They are different processes that complement each other. Of all the exercise devices on the market, I feel the rebounder is the best because it stimulates the muscles evenly throughout the body and will not interfere with the results of the lessons. It works quickly, is practical and is a cellular exercise. You can even use a gymnastic ball to sit on and bounce on it to stimulate your lymph system: It is less costly than a rebounder. If you do not use a mini-trampoline you will still be greatly flushing and burning toxins with the breathing and movement lessons. It is the full inhale that activates your lymphatic system. The breathing and movement also alkalizes your body. If a person has a busy schedule and is rushed for time in the morning, the rebounder, drinking a liter of water with ten breath flutters in the morning will do the trick to clean toxins from your body. Furthermore, drinking water and doing the two different sequences of the pump movements from the bed to up will flush toxins. You should do fifteen to twenty of the pump movements with several breath flutters to be effective. Please note: When bouncing on a rebounder, always keep your feet pointing slightly outward as a way to prevent your knees, from coming together on the downward movement. As a protection for your knees, it is important that you let your weight mostly bounce on the outside of your feet. This information should be kept in mind as you bounce. You can get information on the internet about rebounding. Remember! It is the dietary and metabolic acids that you want to flush from your body to have abundant energy and radiant health.

Guidelines for Hydrating Ourselves To drink the amount of water you need is not as difficult as you think. Because our instinct to drink water has been distorted by our lifestyle habits, it will take a while to bring them back. To start with, the morning is the best time to drink as much as you can. When I started, I found drinking one liter of water first thing in the morning was difficult, but now it is very easy. Let your body teach you through the experience and not your head. It is important to drink 8 ounces (250ml) of water a half an hour before each meal. Water before the meal helps your digestion to be more efficient, and you will also eat less. Water is a food for the cells, and it fills you up. The more you hydrate yourself, the more your body will naturally let you know when you need to drink more water. It is very important to keep the brain healthy with water. The brain's tissue is about eighty-five percent water and without enough water and salt, it will not function properly. Dehydration destroys brain cells and contributes to Alzheimer’s disease. Remember! If you dislike the taste of water, this is because you have been dehydrated for years. Go slowly, and you will find that in time you will start to appreciate water and all the benefits you will gain. The most profound book of the century that everybody should have in their possession is called “Your Body’s Many Cries for Water” by Dr. Batmanghelidj, MD. He passed away on November 15th, 2004. (He was called Dr. B for short.) Dr. Batmanghelidj spent exhaustive research on the function of water in the body and discovered the shocking amount of cures that can be done with just water alone instead of the

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medication trap. Every person needs to read this book. To find all you need to know go to his web page at www.watercure.com. You will be in for a surprise if you do. If you do not have a computer, I would highly recommend you use the internet or ask a friend to let you see the web page on their computer. Dr. B may be the only person in the world giving honest scientific evidence on how many diseases can be cured with just water alone. He has helped to cure many of his associates who have had incurable diseases. Below are a few paragraphs taken from Dr. Batmanghelidj’s website that will explain a few of his ideas. “Drug companies have had to produce so many chemicals that are now proven to make 2,000,000 sicker and have killed over 100,000 annually -- even when used according to their manufacturers’ recommendations! Judge for yourself how vulnerable we have become! The Washington Post of Wednesday, April 15, 1998, quotes the Journal of the American Medical Association: “One in 15 hospital patients in the United States can expect to suffer from a prescription or over-the-counter medicine, and about 5 percent of these will die as a result! You should know that one person in every four hospital admissions are said to be due to the side effects of routinely used prescription drugs. Why all of this is about to change, and with what mind-boggling simplicity! What you are going to find out may sound too good to be true! This newly uncovered "ultimate cure" is so simple you will wonder why it has not been discovered until now! But I will prove every word you are about to read. I will also tell you why I think the drug industry has concealed this information when asking trusting physicians to prescribe its medications. What you will discover in this letter is that we in medicine are trained to use chemicals to treat pain and disease when all the body needs is water -- a simple and abundantly available natural element. Yes! Only water! This is the reason why we in medicine have made so many deadly mistakes! We are routinely treating symptoms, signs and complications of drought in the body with toxic chemicals that kill more rapidly than the dehydration itself! Who in his/her right mind would want to take toxic chemicals when all that their body needs is water -- free water -- natural water, the ultimate medication of choice to cure pain and prevent disease? The commercial "sick-care" system and the drug industry do not want you to know that in most health problems you are only thirsty and not sick! They survive and thrive if we remain ignorant of the knowledge of the different ways our bodies show we are thirsty -- that we are suffering from local or regional drought. When there is shortage of water, some parts of the

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body are forced to go without water. In this report, you will get to know how the drought-stricken parts reflect dehydration, and how you can recognize that you are truly thirsty. You will recognize why "dry mouth" is not a sign of thirst, but why different pains are! The fundamentals of the information you have in your hands have been scientifically peerreviewed and presented at different national and international medical conferences -- and published in scientific journals. You are receiving this information directly because the AMA and The National Institutes of Health -- that you fund with your tax dollars and believe they are working for you -- have so far refused to tell the American people they were wrong in their past assumptions about the cause of pain and disease in the human body.

Understanding dehydration will empower you to become much healthier and live longer. There is more to it than just drinking water. You will need to invest a little of your time and concentration and begin to understand the subject. You might think: "I now know I need to drink water; that is enough." But you knew that all along. What you did not know -- and need to know -- is why and what happens if you become forgetful and complacent, like millions of others who did not drink water until they got seriously sick -- with this or that disease -but actually died of dehydration. Also remember, the body is not a container that can be replenished when empty. When dehydration has become symptom-producing, the reversal of its symptoms takes time and understanding. This is the information you need.” End! You can now understand why I wrote about the absolute importance of water. By drinking the required amount of water per day while you do CBM and by alkalizing your body, you will bring results beyond your present understanding. Dr B. says: “when we have pain in our bodies this is a sign that we are dehydrated. Isn’t it amazing how most of the pain you have had in your life could have been reduced or eliminated by drinking water? Most of the pain we feel in our body is a buildup of acids. Water flushes this out. When we have a bodily accident, it is in the area of pain that acids are accumulated and why at this time it is important to start to drink as much water as possible. Even psychological pain can be greatly reduced with water. Symptoms of anxiety and depression are intensified by dehydration and can be cured with water. Depression and anxiety are signs of dehydration. Isn’t it amazing how the intelligence of the body gives us depression or anxiety to let us know that we are dehydrated and need water? In several Asian Hospitals, they administer plain alkalized water without medication as a cure for their patients. It is nice to see that there are some institutions on this planet that don’t think profit at any cost. These problems happen to us from our unchecked belief systems and by not questioning authority.

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Dr. Batmanghelidj’s book “Your Body’s Many Cries for Water” is not just a book about how important water is, but he shows how to use water the right way for healing. It is an absolute must-read, a classic book on natural health. I would also highly recommend you order his CD “Water & Salt: Rx for Total Healing." It is one of the best-sellers in Dr. Batmanghelidj’s collections from his public talks. Dr. Batmanghelidj’s web site does not sell water purifiers or products for profit other than his books. “Drugs and alcohol addiction is the 20th Century scourge of our society. We now know there is a direct relationship between our body’s cravings and their dehydration. By making sure our children drink water in preference to other beverages that dehydrate the body, we can stem from the physiological drives that can lead a person to the overuse of alcohol, and even harder drugs.” F. Batmanghelidj, M.D. A person in an addictive state is like a dog chasing its tail. This is because many people unconsciously drink beer or alcohol to become hydrated and when they drink, they become even more dehydrated. This vicious circle causes them to drink more. Alcohol, coffee, and sodas are very dehydrating substances. For every glass of beer or wine you have, you need to replace it with an equal amount of water. People who drink alcohol, coffee, or sodas will need to drink more than two liters a day to be hydrated.

Hydrating the easy way 1. Drink your first liter of water before breakfast. I drink one half liter of warm water as soon as I get out of bed and then slowly sip the other half liter while I do a breathing and movement lesson. 2. I drink 250ml (8 oz.) of water 2 ½ hours after the breakfast and another 250ml (8 oz.) ½ hour before the noon meal. 3. Repeat the same process again as #2 before the evening meal. 4. Two and one-half hours after the evening meal have 250ml (8 oz.) of water and 250ml (8 oz.). before bed. This is a guideline for drinking water. When you spread out the times to drink water, you will be urinating less even though you are urinating yourself back to health. When you eventually become hydrated, you will naturally crave water and want to drink it more. Most people need to drink 62 ounces or more of water a day.

It is important to add a pinch of unprocessed salt to every glass of water you drink. Let the process teach you through your body as you do it. If you find that one liter in the morning is too much to start, change it to alter what you think is best for you at this time. If you need more water for your body-weight, adjust that also. Drink 250ml glasses of water at one time throughout the day are best and prevent excess urinating. Because we have been dehydrated most of our lives, it will take several months for the whole process of drinking water to become second nature. You cannot afford to not do this

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because the benefits outweigh the effort you put into it. This new habit will save you a lot of unnecessary suffering in the future. Many conditions that are labeled as psychological disorders are, instead, symptoms of serious dehydration. Some of these symptoms are: Fatigue, Low self-esteem or activated pain body, Agoraphobia —fear and dread of public places, Dependence on beverages of alcohol, coffee, sodas and sweet drinks, Anger, frustration, or anxiety, Excess emotional drama, Depression, and Physical symptoms like headaches, back pain, ulcers and arthritis are mostly caused from dehydration. What you are learning is a new way to look at the cause of problems instead of taking a drug or even a natural remedy to cure the problem. Instead, you are using water as a medicine. In Dr. Batmanghelidj’s books, you will learn the many symptoms of dehydration and how to use water as the medicine. Most of what you purchase in a pharmacy can be eliminated with just water alone. Our governments and drug companies make trillions of dollars from drug sales. We live in a world where the focus is mostly on profits from disease symptoms instead of the causes. The knowledge of all the diseases caused by dehydration was only discovered by Dr. Batmanghelidj’s work at this time of history. The major reason we need to hydrate ourselves is because two or more liters of water are eliminated from our bodies every day, and we need to replace this water every day to remain healthy. Water is eliminated from our bodies through our lungs, through urinating, and through our skin. With this knowledge, it is easy to understand how most people become dehydrated. Our cells are like fish in a tank because each cell is surrounded by water. Our brains are eighty-five percent water, and our bodies contain seventy-five percent water. Water is food for our cells and is needed for every system in our bodies to work properly. Please Note: If you are a vegetarian, and eat a lot of vegetables with a low-carbohydrate diet, you can get by with less water per day. This is only if you are not eating junk food or drinking dehydrating liquids. A sign that you are well-hydrated is if your urine is clear, but if it is yellow, this is a true indication that you are dehydrated and need to drink more water. It will take a little time to know how much water you need. Even the climate you live in can determine how much water you need. If the climate is wet and tropical, you will need less water to drink. Use the color of your urine as an indicator as to how much water you need to drink. Urine should be nearly clear in colour. Remember! Water is a universal solvent and the best medicine you can give yourself.

The Misunderstanding of Salt Contrary to much dietary advice, a certain amount of salt is very important to have in our diet because without salt, our cells and brain will not work properly. All the negative things you have heard about having too much salt are true because the research is all based on eating table salt. This salt is not real because it only has two

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minerals as well as added chemicals from the processing of it. It was originally used for industrial purposes and was not advised for human consumption. This salt is poisonous, unbalanced, and creates problems in your body. Before we were born, we were living in our mother’s womb in an environment of mild salt water solution. This salt water has the full spectrum of minerals in perfect balance. We also need this in our diet from salt that is equal to this. Salt is absolutely important for our health, but when we eat table salt with just two minerals, we become unbalanced. You can purchase a product called “Real Salt” with seventy minerals from your local health-food store. Sea salt also has the full range of minerals. Sea Salt is good, but even better is Celtic salt or Himalayan salt. You will have to educate yourself on the topic of salt. If you go to Video Google and punch in Himalayan salt, you will find some video clips on this balanced salt. You will learn why salt with the full spectrum of minerals is important in our diet. Unfortunately, sea salt is being distorted with bleaches and chemicals. Many times, we crave sugar because we lack salt. Just adding a pinch of salt in a glass of water and drinking it will reduce the sugar craving. According to Dr. Batmanghelidj, we need up to one-half of a teaspoon of salt a day to be healthy. You need to use your own judgment on how much salt to take because a lot of packaged products and canned goods has salt added to them. Salt with water is essential for our cells to release acidic substances from our bodies. Hydrating ourselves with water and salt is a necessary help for addictive behaviors like eating junk-food, smoking, drinking alcohol, and coffee. Dehydration is one symptom of this behavior. You can use a pinch of salt under your tongue to lower the urge for smoking as you are also hydrating yourself with the right amount of water and salt. Because the real salt is not iodized you can purchase an iodine supplement from a healthfood store or add some sea kelp or dulse to your diet. You can sprinkle some dulse flakes in your salad. Please note: If you are having a lot of vegetables in your diet, you can get by with less salt. I only use a pinch of salt in my drinking water and the salt from sea kelp or dulse flakes on my food. Grinding dulse or kelp leaves in a coffee grinder works well to make a batch of dulse or kelp salt. Full spectrum mineral salt is absolutely necessary for top brain function as well as the function of every cell in our body. Water and salt are the basis for all life as well as being a natural antioxidant.

Nothing Left Out For Perfect Balance Everything that I have shared with you in this book will give you health like you never thought possible. If you are careless, or leave any of these activities out, your health will suffer. We also need clean air and sunshine daily. Nothing should be left out because everything works together in balance. We have been conditioned to think in separate parts and not see the whole. You should now know that when you hear about a health product with miraculous claims, it will not work like it could, unless you also incorporate alkalizing foods, salt and water to your diet. Alkalizing your body and flushing acidic toxins from your body is the key to superior health and longevity.

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This is accomplished from: 1. Breathing and movement lessons 2. Balancing the pH with alkalizing foods 3. Hydrating with plenty of water and real salt with a full range of minerals

I cannot stress enough how important all the above is. Each practice benefits you by thirty-three percent. You need them all to make one hundred percent because each one empowers the other and makes self-discipline easy. I now know from a deeper experience that the inner critic, low self-esteem, and very minimal energy are intensified with an acidic body. This makes self-discipline very hard to achieve. You will discover by taking more alkalizing food and flushing acidic toxins out of your body with breathing, movement, water and salt that your mind will become quite calm.

How to Really Live in the Moment In the last few years, I have become extremely aware of my thinking/emotional processes. I have found several times in the early morning when I just had awakened from sleep, that my mind had more negative mind chatter, and that I could disperse it through awareness. What I now find from alkalizing my body and hydrating my body, is that when I awaken in the morning, my mind is very still with few negative thoughts. I do not need to be as attentive to get rid of the stressful thoughts. They do not take hold of me like they used to. This is the miracle of alkalizing foods, and flushing acidic substances with water from my system. For years, I have been exploring spiritual understanding and how to live more in the now. I realize that to be able to do this easier, we need to alkalize our body and flush acidic substances from it. After thirty years of exploring numerous spiritual teachings, I experienced a greater awareness and energy by alkalizing my body. You will discover that alkalizing and hydrating your body is a very spiritual practice because it gets you more in touch with yourself and nature. This only took me forty or more years to understand. In spiritual practices like Zen or mindfulness, we are taught through awareness to let go of addictive thoughts or fixations that do not serve us and prevent us from living more in the moment. What you will find is that when you let go of acidic substances that do not serve you, and hydrate your body cells, your mind will be very calm and present. From this state of being, your addictive thoughts or fixations have an easier way of letting go.

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The Keys to Effortless Self-discipline

♥♥♥A relaxed mind and body is the key to effortless self-discipline. This is accomplished through: 1.

Doing the Breathing and Movement lessons together relaxes your body.

2.

Practicing the movement meditation relaxes your body.

3. Eating more alkalizing green foods while reducing acid-forming foods relaxes your body. 4.

Drinking two liters of water a day removes acidic substances to relax your body

5. By adding full-spectrum mineral salts, dulse or sea kelp to your diet, your brain and cells work more efficiently to relax your body.

“All achievements need energy, whether physical, mental or spiritual and are achieved through water, movement, questions and alkalizing your body.” This is The True Miracle!

The Power of Green Foods to Alkalizing Your Body One reason it is difficult for people to change is because our culture makes it that way through fear, guilt and shame. These imprints weaken our self-worth and make self-discipline more demanding. We are educated to accept and not to question. This causes confusion in the body and mind. We tend to worry more about what the neighbors will think than paying attention to how we feel. If you think having alkalizing foods like a salad, delicious broccoli soup, and a super green smoothie for breakfast is really off the wall, I would like to show you that it is not so. For years, our senses and taste buds have been distorted by all the acidic foods we eat. We cannot sense the damage that food is doing to our senses because it happens slowly. We are repeaters by following the beliefs of the society in which we were raised. What this means is that we adopt ideas without questioning them and repeat them to others. Because of this, beneficial ideas can be distorted, and this is one reason we are sicker today. Many scientists of the past knew that disease is caused by our “inner terrain” being too acidic and not by outside forces. Many pathogens are already in us, but multiply in an acidic environment. So to be well, is to keep our “inner terrain” healthy. We keep this balanced with the right pH from alkalizing foods. The pH balance concept can supplement all types of diets which people are using in the world. Once you understand this you will know why diabetes is reaching epidemic proportions among indigenous people. You will understand why the most over-fed nation in the world is the sickest. The only way to understand the truth of the acid/alkaline balance is to experience all the benefits you gain from it. Your body does not lie as much as you head does! Most of the foods that people eat in the standard American diet are habit forming. When food is altered and denatured in any way, it develops an addictive quality to it. Why do people

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crave bread instead of a banana? They are both carbohydrates, but the bread is denatured and altered. This creates the addiction. Did you know that most babies tend to gravitate toward alkalizing food? A baby is also strongly conditioned by what a mother eats before it is born. Imagine that a little girl is born into a family and is fed a green vegetable juice for breakfast, warm vegetable soup with special tasty crackers or a bowl of rice with some greens and half an avocado to eat. Do you think if the child eats this way for about a year that they will have a craving for corn flakes, or a slice of pizza, or a chocolate bar? This child has not been brought up on habit-forming food. Do you know that many cereals are highly addictive, acid-forming and also sprayed with sugar? Because we have been doing this all our lives without questioning, we have become a nation where addiction is our way of life and the hundreds of diseases that go with it. If this sounds normal, and eating vegetable soup or a green smoothie for breakfast is not, I would suggest you re-think this with inquiring questions. Most cereal boxes have a story on the front of the box because the company wants you to believe that we are eating something healthy. The cleverly-worded small print on the side of the box is the real story. National Geographic did a study of the longest-lived people of the world. What they reported was that we should consider leaning toward a vegetarian diet. You do not need to be a vegetarian to be healthy but just apply the acid/alkaline principles to your diet. You will find that when you get the addictive food out of your life and eat more alkalizing foods that your taste buds will be less distorted, and you will actually crave green salads. I am sure you will find that quite amazing when it happens. You will start to taste things in a totally different way. Did you know that the U.S. government is supporting big business to promote and sell junk food products? I would not even call it food. It is cheap to produce, well-marketed, and totally manipulating our health. This food makes us more unconscious and diminishes our energy. Studies have shown that people with criminal behavior are highly addicted to sugar and junk food products. This also can create a less caring attitude in business. For the last twenty years, we have been seeing babies develop type-two diabetes. I do not think we can get any worse. If one thing is off balance, it affects the whole of society. Do you know that President Nixon brought in aspartame because it is cheap? What some countries had in the East as a healthy farming practice for over two-thousand years ago only took four years to destroy with one of our western methods of farming. Their social structure was totally destroyed in a few years. It is amazing what psychopaths can do to a nation. The good news is that many have discarded the Western method of farming and went back to their more balanced way. We could learn greatly from other cultures that put physical and emotional health into the thinking practice instead of profit at any cost.

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The Green Power Smoothie I would now like to share a power green drink that is very fast to make and gives you the best absorption of nutrition possible. I have one for breakfast and one for noon time. I have been doing this for thirty years, and I never get sick of it. I call this drink the Green Power Smoothie. It’s an incredible alkaline drink that will save you time in the kitchen and help you have more control over food. Because of commercialism and the standard American diet, twothirds of the population of North America now has low blood sugar or are pre-diabetic. The Green Power Smoothie along with the right amount of water can help to balance your bloodsugar level and keep your energy more even. Most of us are lacking green in our diet. Did you know that the strongest animals on the earth build their bodies with green alkalizing plants? An adult chimpanzee can lift a ton of weight with one arm. That means ripping a car door off with one arm is no problem. Do you know where most plant-eating animals get their protein? It is from green plants, and they get the best source of protein from wild leafy plants and grass. The biology of our bodies is very close to the apes. With the scientific knowledge we have today, there is no need for starvation on earth. Green is the blood of the universe and more important than we realize. Muscle/protein is built from blood, and blood is built from chlorophyll/ green plants. Do you think we have been deceived?

Green Power Smoothie for One Person (2 servings) One small or half a medium size tomato 2 inches of medium cucumber (you can use three fingers to measure) 1/2 sweet red pepper 1/2 stalk of celery 1/2 of a lemon or lime juice, which you squeeze into the mixture 6 or more leaves of romaine lettuce. You can also use Boston or leaf lettuce, kale & dandelion. Add a pinch of full spectrum mineral salt, or kelp. 125ml/4oz. of water for the right thickness Place all the above ingredients into the blender and blend until smooth. Add lettuce leaves while blending. You can push lettuce down with the celery stock. If you are using a three horsepower blender, you can put the lettuce in with all the ingredients. The ingredients that blend the easiest and have high-water content like tomato and cucumber go into the smoothie first. Press the pulse button on the blender to get the smoothie started. Put the smoothie into a large glass or jar to drink. The smoothie is about 500ml/16oz., which are two servings. If you wish to make a larger smoothie, add more celery, cucumber or lettuce. Today as part of my diet, I am now having a 7 oz. smoothie with 6 oz of green juice twice a day. For more flavors add dill, cilantro, onion or fresh anise. You could also add any green powder product, a table spoon of bee pollen, or ground flax seed for more nutrition.

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Do you remember hearing that you should chew your food about twenty times to get the best from it? How many people today do you think are chewing their food twenty times? After a lot of questions and much thinking, I found a way to do it naturally. The obvious idea is that the blender chews the food for you by breaking the cell wall down. This gives you the best absorption of nutrition, which is five times more than eating a tossed salad. Now the second way to get even more power from the smoothie after it is blended is to mix a full tablespoon of bee pollen and a tablespoon of ground flax seeds. The bee pollen is a complete protein with B12 and omega 3, which is very necessary for health. The ground flax seeds also have omega 3 & 6. Because you added these two items to the smoothie as well as blended it for a few seconds, this would condition you to chew your smoothie so you absorb even more nutrition. The act of chewing your smoothie with pieces in it is very important to help digest the food you are eating as saliva has enzymes. Focusing on tasting your food efficiently will cause you to chew more as well. Your smoothie will be even more exciting with the contrast of chewing. Always eat your smoothie with a spoon to condition yourself to chew it. This gives the best absorption.

Positive Results worth Doing My suggestion to start alkalizing yourself is to add this green power smoothie once a day for two or three months as part of your breakfast meal. You will be gaining much more energy from an alkalizing meal. This will help you transition gently from your habitual way of eating. This may be difficult to accept but most of our standard breakfasts are highly acid-forming, energy draining, and not healthy for us as we were taught in school. If you can eat the green power smoothie for two or three months, you will have accomplished the biggest hurdle toward alkalizing your body for radiant health. From this action, the other changes will be easy to accomplish. I have been making smoothies for a long time because they are super fast and the easiest way to get more greens into my body. The amount of time I save does not make preparing food an effort. Chimpanzees, cows, and other animals are eating green all day and have the time to eat them for the maximum benefit. The smoothie is our modern-day answer to acquire more value from the greens we eat. The chewing involved from having two tossed salads a day is time-consuming, but having one or two smoothies can save a great deal of time. Fear is a state of not having enough information. I usually read a book two or three times to feel more secure about what I am doing. The biggest step to change a life-time of unhealthy eating habits is to not form any opinion about this way of eating until you experience the many benefits it brings to you. Keep an open mind and have an attitude like you are doing an experiment. In time, you will feel more secure eating this way because you will finally know what you are doing. Please trust yourself and the process! As your cells change, the smoothie will become more and more satisfying to you. Make a note of this: You should find on the 5th day of having smoothies that it will start to taste more delicious than day one. The reason for this is it always takes about four days for your cells to detoxify and on the 5th day your taste buds experience food differently. The Green Power Smoothie is more important to you than you realize now. I have shared it with many people, and it was very well received. It is great for every age but a God-send for the elderly because it saves body energy and is easy on digestion. Seventy to eighty percent of our body energy is used to digest food and eating the smoothie saves our energy.

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Dr. Gian Cursio is a health teacher from the past who spent about forty years in the study of the smoothie and effects of foods on the body. The smoothie was not just thrown together. There was much thought put into it. I added the flax seeds, and bee pollen ideas to increase absorption of the smoothie, and to assure a complete protein as well as to increase stimulation for the taste buds.

Eating Fruit with a Meal Sweet fruits have high-sugar content and can be acid-forming if eaten the wrong way or by eating too much of them. I never have fruit alone, and I try to have no more than six to eight ounces at a meal once or twice a day. Like the 80/20 balance, the green smoothie balances the sugar content in the fruit. Dr. Gian Cursio said that having a salad smoothie with fruit and nuts at a meal is preferred because they all work together for balance and give the best nutrition. Dr. Cursio has helped thousands of people over his life-time and was also teaching a high alkaline diet. If I ever have fruit as a snack, I have it with three or four leaves of lettuce. Many people in the raw food movement have become unhealthy by eating too much fruit in their diets and not enough green foods. There are many different opinions about eating fruit, but I can tell you for sure that having too much fruit is not healthy for you because of the highsugar content. It is important not to eat fruit alone but to eat it with a green smoothie or three or four leaves of lettuce. One reason we are told to eat fruit alone is because if we eat it after a meal of rice or potatoes, we will create gas and fermentation in our system. If you were to eat it first, there would be no problem. The reason for this is because it breaks down faster than rice, bread or potatoes, but with the “green power smoothie” or a few leaves of lettuce it is no problem. You want to be really safe with fruit; grapefruits are your best choice because they are low in fruit sugar. To facilitate digestion of a meal I first eat what breaks down the fastest in my system, and the most difficult one, I eat last at the meal. The reason I mentioned eating the smoothie with fruit is because it is not what we do but how we do something that makes the difference. I am still learning how to integrate the different ideas on health that come my way. The truth to know if something works for you is to have your blood tested with “live blood analysis." There are also other ways to test if you are healthy. You could test your urine and saliva two hours after a fruit meal to see if you are more acidic. A way to tell if something is not good for you is if your energy drops significantly after the meal or if your mood changes. We have to use our own inner wisdom and feel what is best for us.

Please Understand this! Do not feel overloaded with all this information on diet. It is important to find the level at which you are satisfied. In a real world with more conscious people this process would have been second nature if you had started at a young age. Eliminating junk products, drinking more water, and eating more salads will take you to a very high level of health. This step is the easiest for anyone to adapt to, no matter what their lifestyle. This is the best approach to start with, and you can still hold on to foods that give you comfort until they are ready to let go of you. Just remember! It is adjusting your pH with the salads and water that make the difference.

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How to Live a Longer Life with More Pleasure While viewing several centenarian bodies on “Video Google," I noticed in some of the videos that they were not as flexible as they could be, and I noticed how this interfered with their daily activities. In this century you now have the information they did not have which will help you move around at an older age with even greater ease. You are the new evolution. Who knows what else is possible? You will also find this new activity of raw alkalizing foods very exciting, and your heart will really start to open up. It can be exciting when you start to learn how to make sprouts, and your neighbors come to your house to see what you are doing. They may absolutely think you have gone insane by drinking this green pond scum and putting seeds in little jars. This is a joke but it is also very possible that they will judge you. You will find that no matter what you do in life, people will judge you. The mass population needs stories and judgments to give their life meaning. The good news is you will naturally be making more contact with health-conscious people as you change. This world unfortunately is manipulated by unconsciousness and deception. Some people work to deceive while others work to wake people up. This is our world condition! If you remain solid in the eye of the storm, life will be greater for you. This is the middle balance.

Sprouting Sprouting is very important to add to your life. Sprouts are super charged with nutrition, have abundant enzymes, and are highly alkalizing. Sprouts have double or triple the nutrition. It takes no time and is well worth the little effort it takes. I would like to suggest that you check out some books on sprouting that can be purchased from the Hippocrates Health Institute. I could tell you more about sprouts, but I want to keep things simple for you at this time. I will show you how to do a few sprouted items to get you started and if this is all you want to learn about sprouting, this is absolutely fine.

The Joy of Sprouting Lentils, Peas and Beans All seeds and legumes can be sprouted. It has been done for thousands of years. Sprouts are a power house of nutrition. When sprouting, starches convert to simple sugars, proteins break down to amino acids, enzymes activate, and vitamins increase from two to be ten-fold. Sprouts are the easiest, fastest, and freshest vegetable you can grow and can be done all year round. Sprouts are packed with vitamins, minerals and protein. Like the smoothie, sprouts are also user friendly. If what you try to accomplish is not organized in a simple way, it won’t be done. This wisdom alone can change your life! How to Sprout: Soak the lentils for about eight hours overnight in a jar. In the morning rinse with clean water and then place the sprouts in a hemp or cotton bag, which you can purchase from a health-food store. Let them sprout for twenty-four hours. Do not soak them with extra water. When twenty-four hours are up, place the sprouts in a bowl to let the excess moisture evaporate from them, and after about eight hours, place them in a jar in the refrigerator. This is the newest technology, as they will last longer in the fridge. The secret is to not let them dry out. The amount of time it takes to sprout fully will be determined by the temperature of the room. I

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sprout them to be one-quarter of the length of the lentil, pea or bean, and then refrigerate. They will still sprout in the refrigerator. Keep the lid of the jar on lightly so the sprouts can breathe. The sprouts will love you for it. Sometimes I put a few holes in the lid. Let your intuition guide you on the exact timing for all this procedure. In time, you will be very good at it. Lentils, peas and beans are also great to add with broccoli for your evening meal as you let them sit in hot water for a few minutes or just eat them as they are. There are new technologies being developed for sprouting. You can learn more about it at www.sproutman.com.

Soaking Nuts and Seeds Nuts and seeds are also important to prepare because they have the healthy fat that your body needs. They don’t need to be sprouted like lentils or beans, just soaked. Soak nuts or seeds in a jar for eight hours to release the enzyme inhibitor, and rinse well. Now let them dry out in a bowl or drying rack for a day. They must be dried before you put them into the refrigerator. The reason for this is because they can last longer in the fridge. NOTE: This process is activating the enzyme inhibitor and decreasing the tannic acid in the nuts. The nuts are also easier to digest this way. They will last several weeks in the refrigerator. You should only make enough for a month. Almonds are the best to eat because they are very alkaline. Be sure to purchase raw almonds because they have the life force in them. You can soak almonds, and filberts to have for your noon meal. You can also soak sunflower seeds this way. This process keeps them fresh longer, and they also taste better this way. Keeping them in the refrigerator you can always see what you have to eat.

Nine Secrets to Saving Hours in the Kitchen If you were a carpenter, mechanic, dentist or drummer, you would have all your tools organized and within easy reach. You would not be able to function properly if they were not well-organized. This also applies to your kitchen. Many homes do not have a kitchen that is built to function efficiently. If you organize your kitchen functionally like you are learning to do with your body movements, you will save hours of food preparation time. All it takes is awareness and one evening.

Secrets of Organizing 1. Go through everything in your kitchen you will probably never use and put it in a box to get rid of or store away from the kitchen area. 2. Items you know you will use every day or within the month put them all together in one spot to get ready for organizing. Example: cutting board, blender, and food grater. 3. Items you know you will use a few times a year store them in high places or far away cupboards. Example: Party glasses, extra plates, cups, silverware, gadgets. 4. You will now organize your kitchen to prepare food by having the refrigerator as the starting point. You need an area that is within arm’s reach to take food from the refrigerator to an area for processing without taking a step.

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If you do not have such an area, the best would be to purchase a large restaurant size serving tray. The tray is used to transfer all the food you need from the refrigerator to the area for processing in one step. Organizing yourself to do most actions in one or two moves is the secret. This is how MacDonald’s and Taco Bell accomplished it. They have a well-thought-out system to feed people fast food. I only visit MacDonald’s to use their washroom. 5. The next step is to have the tray close to the fridge and a spot near the sink for a cutting board. The reason for this is to transfer food from the fridge to put into the sink for washing and then to the board for cutting or to a vegetable dryer. Items you will need are a cutting board near the sink, a little strainer basket that can sit in the sink for vegetable scraps, a bowl to fit into the sink to wash vegetables in a solution of vegetable wash. Most health-food stores supply vegetable wash. The style of cutting board I like is the one that is thin, flexible and large enough to cut vegetables on. 6. The next step is to have a spot on the counter for a large bowl near the cutting board. This is to transfer the prepared vegetables from the board to the bowl for your daily tossed salad. 7. The whole idea is to have everything from the refrigerator close to the sink area. If you are limited to space, a small flat board that fits across the sink where you can put your salad bowl on is a good Idea. You also want to have a spot very close to the sink for your juicer and blender to be able to put the parts easily into the sink for washing. If you practice the movements physically several times, you will discover where the best spot is for all appliances. 8. For your peeler, vegetable knife, and garlic crusher, you may want to purchase a magnetic bar at a kitchen-supply store. This bar is for holding knives and metal items. I found this device valuable and positioned it on the wall near the cutting board for easy reach. If you do not use a magnetic bar, you could have a board on the wall with hooks on it for your items. You may also want to purchase a spice rack to put on the wall close to the food preparation area. 9. Another secret is to have a cupboard for only the utensils you use every day. This prevents a pile up of dishes. If there are two people in the household have a spot in the cupboard to hold two of each, plates, bowls, cups, knives, forks and spoons. To save time and extra moves have a spray bottle of water and vinegar to spray on a utensil you just used and immediately put the item into the cupboard in a drying rack resting on a towel. This method is faster than an automatic dishwasher. If this seems strange, you must remember a dentist, or doctor would do the same process in their offices. This is how they make their lives less complicated. Your life is your practice and like a drummer, you want every item in your kitchen to be at arm’s reach. This intelligence of movement is awareness in action. This process is absolutely necessary if you want to lead a healthy lifestyle.

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The Keys to Super-fast Food Preparation If you organize your kitchen and learn the secrets of food preparation, you will be more efficient than those who prepare fast foods. Many people believe that eating this way takes a lot of time and work. They mean well by this comment, but I can assure you they spend almost twice as much time preparing cooked food. It takes me thirty minutes or less to prepare all my meals for the day. 1. To save time in the kitchen, I first wash most of the vegetables I purchase from the grocery store before they go into the refrigerator. This is an important time-saving step that makes food preparation super fast for the week. I will give you some examples of what I do to save a lot of excess steps. When I bring the vegetables home from the grocery store, I cut the ends and tops off the celery and then wash it along with red peppers, cilantro and cucumbers. I then wrap the celery and red peppers with handy-wipes and place them in clear plastic bags. If there is excess moisture, it absorbs into the handy-wipe cloth. (J-cloths and handywipes are the same thing, just different names.) I usually wash the lettuce as I need it along with tomatoes that I have on a table. If I have something special to do, and have to get up early in the morning, I will wash the lettuce I need and store it in rolled-up handy-wipes in plastic bags. If you do this time-saving idea just once, you will want to continue with it because it makes life so much easier. 2. Many health-conscious people use the weekend to prepare their vegetables for the week. You can even prepare several vegetable meal snacks ahead and store them in clear zip-lock bags. You can also put most of the ingredients for the “green power smoothie” in zip-lock bags for a five-day supply. This prevents moisture build-up and spoilage. I found putting a crushed-up cloth in a bag with dill or other items helps them last longer I put J-clothes/handy-wipes around a head of lettuce and then put that into a clear plastic vegetable bag from the grocery store. PLEASE NOTE: It is important to wash all vegetable and fruit again which you are going to eat for the day. This will eliminate any excess bacteria that may have accumulated while they were stored in the refrigerator or counter top. 3. You may find it helpful to purchase a large natural fruit bowl in which to place your lemons and tomatoes. Even hanging baskets are practical and also space-savers. 4. Before I do breathing and movement in the morning, I organize all the vegetables I need for the day and keep them together. I wash the lettuce as I need it. Broccoli, green beans and things could be washed ahead of time and kept in the refrigerator in a plastic container Sometimes I wash vegetables before my evening meal. Keep experimenting so your intuition and timing will let you know what the best is for you. 5. It is also important to use a vegetable wash that you can purchase at the grocery store. I find the best one to purchase is one with a spray bottle. You can spray a tomato or pepper and just leave it in the sink before you rinse it.

Appliances

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When you purchase blenders and food processors, I recommend that you purchase the best because these products will last for years, and if you care for yourself, you deserve the finest.

Eating Out and Survival Kit There is no problem eating at a restaurant unless you make it one. To have enough food, I have often taken some olives with me and when I ordered a salad, I would add the olives to it or discretely eat them on the side. You can also eat a Green Power Smoothie, avocado or some broccoli before you go to the restaurant or eat the avocado after. If you have cooked food in the restaurant, it is best to eat a large plate of steamed vegetables. I found that when I went to a movie, and felt hungry afterward, I would go to a restaurant and have a salad. This was quite satisfying. You will find solutions if you listen from the inside and write the ideas on 3x5 cards. It is wise to put together a “Survival-Kit” to have with you when you are out. Purchase items that are small but work for your survival-kit. I keep the items in a small flexible nylon case. Items to Purchase: 1. A small vegetable peeler that can be used to peel a cucumber for eating that you purchased from a grocery store. 2. A small plastic jar with an air-tight lid to hold olives or almonds. You can purchase it at a camping store. 3. A small pocket knife for cutting vegetables or peeling as well 4. A small salt shaker from a camping store to hold full-spectrum salt, When we are trying to achieve health, we need to be more “self-responsible” because many situations are not as accommodating as we would like.

Smart Traveling Tips When traveling, you will find that many grocery stores have pre-washed vegetables, and salad containers already made up. These vegetables will need to be washed again and trimmed if needed. To wash vegetables you can purchase an 11” x 15” mesh bag at a dollar store. It is the one women use to wash their nylons. When you are in your hotel, put the vegetables in the bag and wash them with water under a shower, in the sink or bathtub. You can also use the mesh bag for drying your lettuce. To dry the lettuce in the bag, hold it at the end and spin it by swinging it in a circular motion with my arm. What I take with me when I travel are nuts, seeds, green powder drinks, and a glass jar with a lid for soaking almonds. I also pack a mini power blender to use for smoothies.

Working Smarter When All Members Participate It is very important that all members of a family participate and even take turns by switching tasks. If a person does not help in some way, they will be disconnected from the

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process and suffer from it. It is important that every person knows how to make a smoothie and also how to do the shopping. To keep me more connected to the food that I am eating, I sometimes make a special salad with very large half-sliced pieces in it that I eat with my hands only. I do this quite often, and I call it my super speed salad. If you are a person who is pressed for time, you may like to try this fast method. To finish this information, I would like to say that throughout history, people have been looking for the Holy Grail or the secret to life happiness and well-being. The interesting thing is that it has been under our noses all along, which is raw alkalizing foods. Imagine giving a gorilla coffee, donuts and processed sugar for a few months. What do you think the gorilla’s energy and health would be like? Eighty million species on earth (about seven hundred thousand of which are animals) thrive on raw food. Only humans apply heat to food and destroy most of its nutrition, and on average, die at or below half of the potential life span from chronic illness. I would not call this intelligent behavior.

“The Holy Grail is us, our attitude and willingness to see. Abundant energy is the fastest way to change our consciousness. Without real inner energy, our behaviors become jaded and not whole.”

How to Magically Change Without Feeling Deprived ♥♥♥ It is very important in “self-change” to feel that you are not depriving yourself. You want to keep every step pleasurable and easy, otherwise you will slip backwards. The alkalizing diet is accomplished by adding more salads to your diet. You want to make the salads so delicious that you feel you are eating the most incredible food on earth. I feel this way from many of the meals I eat now. I would highly recommend that when you have a salad or green power smoothie for your breakfast meal that you do not add any additional items until you get to the stage where the salad tastes absolutely delicious. If you have greens in the salad that are too strong for you, leave them out, or only put in a small amount. You have to keep experimenting until it is just right for you. This is important at all stages. In time, you will find that the things you were addicted to will be less desirable, and the foods you did not care as much for, become delicious. The alkaline diet is not a diet of deprivation, but a diet of increased satisfaction. Just adding salads to every meal you will be half way there. The secret is not to change to the next level until the present one is very pleasurable and satisfying for you. Remember! You will not accomplish what you want if you do not have your kitchen organized, educate yourself, have ongoing support, and make each step satisfying.

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Natural Laws to Healing 1. 2. 3. 4. 5. 6. 7. 8. 9.

Seventy five to eighty percent of food eaten should be raw. Your diet should be 80% alkaline and 20% acid. Daily proportions: 6 vegetables, 1 fruits, 1 starch and 1 protein. Vary proteins, starches, vegetables and fruits from meal to meal and day to day. Keep consistent with portions, do not overeat and have your last meal in daylight hours before the sun goes down. Eat starches and proteins at separate meals. Cook with water by steaming or boiling. For meat, bake, broil, or roast and drain fat. Use glass or stainless steel low-heat cooking utensils.

From the wisdom, you received from this book, you now have what you need to be more fully human and feel better than you have felt in a very long time or maybe the first time in your life. This will only happen through the doing with conscious attention to all of your activities.

You will be more motivated for self-discipline when you realize that no one in this world will help you to be healthy and conscious, but you.

A Little Warning ♥ In times when you start to feel better than you have ever felt in years, you will naturally want to share many of the ideas you have experienced in this book. Because many people are trapped in the stories, they tell themselves they will find it hard to accept anything you say, even if it is the most enlightening information. Many unconsciously feel that you are judging them or feel very threatened when you show them a way out of their diseases or problems. It is not the real person that you are talking to but their pain body and ridged belief systems that block true listening and interest. All you can do is to be an example and lightly share with them about how great you are feeling and the incredible energy you have. What this means is that you do not talk about all the details or try to teach what you are doing because most will not want to listen. Only talk about the results you are getting from what you are doing. Today I only share when I truly know a person is interested, and sad to say, most are not. This situation is why the world is in a lot of trouble. I do not set up frustration in myself from trying to live in their business. This even applies to information that I know one hundred percent will resolve their diseases. When I give a class, it is different because most people who attend are very interested to learn. In my life, I have studied the majority of life-saving and spiritual information for many years, and I am always open to listen to new ideas.

Many times now, I only give a person's information by some scientist or M. D. to read instead of me telling them, and I also give them further connections through the internet or recommend books. This does not waste my time or theirs, and if they are really interested to know more they will ask me.

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In time, you will truly understand how to be your own doctor from all the information you will gain from this book. This does not mean you get rid of doctors, but you will have an intelligent balance between self-healing and a doctor when you need more information. So, the best you can do to help someone is to direct them to purchase my book or to direct them to my web page or Video Google for more information. Slightly Different Ideas When you read information from several natural healing doctors, you will get different methods of solutions. This is normal because each doctor’s solution has evolved from unlike life experiences. Furthermore, many healers are not always clear about the information they are telling you. I would give more priority to the areas in which each person has more expertise and experience. Remember to include yourself in the picture, and you will never go wrong.

The 80/20 Balance Because we are alkaline by design it is important to eat two-thirds of each meal with green alkalizing foods like salads, smoothies and soups and the other third with acid-forming foods such as potato, rice or beans, eggs, cheese, etc. If you are not heating your food, you can have about two ounces of almonds or other nuts. Only have nuts once a day.

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Acid-Forming Foods Nuts (except almonds) Seeds Grains (except millet) Improperly combined foods Anything cooked and /or processed. All animal products Some legumes (lentils, peanuts, dried beans and peas)

Alkaline-Forming Foods Salad ingredients (cucumber, celery, tomato, sweet peppers, onions, cilantro, basil, radish) Most fruits (should be used sparingly because of the high sugar content. Most vegetables Some legumes (soybeans, lima beans) The Best Greens Are: Bok Choy, celery, cilantro, collards, dandelion, dark green cabbage, endive, fennel (wild) kale, lettuce, parsley, spinach, spring onions (green), sunflower green, wild radish, all herbs, all edible greens, all green sprouts The Best None-Sweet Fruits: Red bell pepper, breadfruit (raw), cucumber, grapefruit, jalapeno pepper, lemon lime, Noni, okra, pumpkin, Serrano pepper, summer squashes, tomato, zucchini The Best Fatty Foods: Avocados, borage seed oil, coconut butter (consumed moderately), durian fruit, flax seed and its oil, nuts of all types (except cashews, which are cooked), nut butters (raw almond butter is excellent!) olives and their oil, pumpkin seed and its oil, sesame seeds, sunflower seeds, tahini (sesame butter), un-hulled tahini (an alkaline fat, high in calcium) young coconuts (available at Asian markets.) Always choose stone or cold-pressed oils and related products. Starches: Barley, beans (soybean is protein) beets, buckwheat, carrot, peas, sweet or red potatoes, white potatoes (use sparingly), pumpkins, rice, rye, winter squash. Non-Starchy Vegetables: Artichoke, asparagus, broccoli, cauliflower, garlic, onion, radish, sprouts Taking little steps down the road to health and experiencing the changes through your body’s wisdom will build a stronger foundation. More on How to Remove Toxins from Your Body You can perform gentle stroking on your body with a dry brush massage, which is a great tool for removing toxins. This is a special brush you purchase at a health-food store. If you brush rapidly with six strokes for each area on your limbs and trunk, you will be stimulating

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your lymphatic system to remove toxins and dead cells from your skin. It takes less than five minutes to do your whole body. It is a notable practice with many benefits. Water, salt and lemon It is important to be drinking a litre of water with a pinch of salt and 1/2 of a juiced lemon first thing in the morning if you are serious about burning fat and toxins faster. Lemon or lime with water and real salt is powerful for burning fat and toxins from your body. This makes the breathing and movement and the rest of the principles in this program more effective for losing weight. “Virgin Coconut Oil” is considered oil that helps for weight loss and is highly nutritious. Like all good fats, coconut oil sustains energy and balances your blood sugar. I add a little coconut oil to my steamed vegetables. The amount of oil you use in a day should be determined by your physical activity and your fast or slow burning capacity. You can purchase virgin coconut oil at a health-food store. It is normal to have a little belly instead of an extremely flat one. If your belly is too tightly toned/contracted it can interfere with your digestion and breathing. If you wish to tone and reduce some fat around your belly, you can perform eight to ten repetitions of the Hamstring Massage movements from the section in The Deep Sleep Movements. Perform the Ha-la-lalas as you do this movement. You may like to do it twice a day with two days off a week. Be sure to start slowly. If you are at a standstill burning fat, one of the aspects just discussed will need to be increased. Sometimes, adding more alkalizing food, water or movement will do the trick, or you may need to increase a whole body aerobic workout three times a week. I personally do a workout called Sprint Eight which you can learn more about on YouTube or Dr. Mercola’s web site is, www. mercola.com. Type Sprint Eight in the search bar. I perform Sprint Eight as directed but with less force. It is only twenty minutes to do for each workout and saves hours of time. I perform part of the routine on a mini-trampoline because it is not hard on my joints and does not unbalance my muscle pattern. Many aerobic workouts are damaging to the body, but if Sprint Eight is done right, it will also keep you healthy and does not interfere with the Conscious Breathing & Movement program. You are learning the art of changing yourself smarter, and not harder.

FAST-5 Lifestyle for Profound HEALTH & LONGEVITY It has been scientifically proven that calorie restriction can increase life span and reduce weight, but for most people this is not an easy task to accomplish until now. The information you are about to read may be very important for you at this time. It involves the hours in the day you dedicate to eating without being on a special diet. This new discovery called “Fast-5” was created by Dr. Bert Herring, M.D. from Jacksonville Florida. The many benefits you receive from this practice are easy to attain and will make logical sense as you experience it. When you alter the way you eat, your metabolism will balance to the proper weight you are meant to have, based on your height and bone density. This is one of the major benefits, but not the only one. You can be on any type of diet, eat some junk foods and still balance your weight. This process does not require stern discipline like counting calories and always watching what you eat: It is easier than that. Yes, you can junk out sometimes but with the

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“Fast-5” lifestyle you will naturally want to eat healthier. Not surprisingly, self-discipline will be easier than it has ever been before. The Requirement Beyond losing weight, you should also live longer as well as being able to drop your addictive habits to foods. You will logically be eating fewer calories. Even though this practice shows you how to drop weight, it will also be a great activity to do for healthy people who have a minimal desire to lose weight but would like to live longer. It will help to prevent many diseases and problems which people encounter. It is this important! (For scientific references please refer to the book “The Fast-5 Diet” by Dr. Bert Herring, M.D.) All that is required everyday is that you eat one or two meals between a span of five hours and not eat for the remaining nineteen hours. The five-hour window for eating can be any time of the day that suites your work or lifestyle. During the nineteen hours you just drink water or low calorie liquids. At this point you will be thinking this is too difficult or that you cannot do it, but this is not true once you understand what happens to your metabolism. In one or two weeks your appetite, hunger pains as well as addictive cravings to foods drop significantly. You will also be able to abstain from eating for long hours and feel very comfortable doing it. Your body signals truly let you know when you are hungry as well as when you have had enough to eat. You will also not be able to eat the amount of food you normally eat. This is the true miracle of “Fast-5”. Because of commercialism, most of the people on the planet are sugar burners instead of fat burners for energy. This “Fast-5” lifestyle changes our metabolism to be a fat burner for energy like people used to have many years ago without the negative side of commercialism. Most animals are also fat burners. When you become a fat burner, which takes two, or three weeks, your body will start to drop weight and you will no longer have strong hunger pains. This may be the first time in your life that you have control over food instead of it controlling you with an addictive metabolism. What about Breakfast It is hard to find the truth about diet and what is the best for us because it has been promoted by the meat and dairy industry whose main agenda is to make money. That is why you are told it is necessary to eat a hearty breakfast. There are no true scientific studies to show this is correct. Do you know that the more meals you eat, the hungrier you become? The food and soft-drink industry spends millions of dollars to addict you to food in order to gain more profit. That is what the world of money is all about and less about the truth. You can’t make the food industry the bad guys because that is the agenda of business. The world we live in is programming us to eat more and more and causing much suffering, disease, and obesity. You will discover that eating breakfast is not necessary and you can have greater health with a variety of food by eating one or two meals a day. The reason I say this is because all diseases start in the colon and the longer you give it a rest from eating, the healthier it can become. When you detoxify from food addiction like sugar and white flour, this process of “Fast-5” becomes very easy to do and nineteen hours without eating solid food is not a problem. In fact, you might welcome it. My Experience with “Fast-5” Discovery All my life I have been experimenting with natural health methods for myself and to share with others who I care about. Even though I am healthy, I have always had a slight belly and now from the experience of the “Fast-5” way of eating, I now know it was the result of food addiction and eating more than I need. For me, it was extremely hard to keep on track even eating nutritious foods. To prepare all my meals with the healthiest foods seemed like a full time job but with the “Fast-5” method, it is no longer a problem, as well as being a delight. It is changing everything in my life and I do mean that.

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1. I now have complete control over food with greater ability to say no to all temptations that come my way. In the past when I would go to the city, mall, health expos, bus trips, or vacations, thoughts of having food or a snack would occupy my mind, but now that is not a problem. I feel for the first time “Fast-5” has given me the control I never fully had all my life. It is not that people are weak, but only victims of foods designed to addict you and advertising. 2. It is now easier to hydrate my body with water and teas as well as flush toxins from the body after a night’s sleep before eating my first meal at 1 p.m. It has become a natural health practice that needs effortless discipline. 3. My mind is clearer, my colon feels less strain, and my blood pressure and pulse has dropped significantly. I also feel calmer in my body, have more energy and sleep less hours. 4. I eat more slowly and enjoy the taste of food more. Unlike in the past, I now have no desire to eat something sweet after I have just eaten the last meal. My breathing has improved and I feel lighter in my walking. Even though I am a teacher of breathing and movement, I could feel an improved difference. 5. Self-discipline in other areas is easier and with this method, not only do I save a lot of money on eating bills, I also gain more hours in life to do what I want. 6. I also was magically able to give up coffee and sugar products without really trying. I may have a coffee once in a while for satisfaction but not from an addictive state of being. I now have a real choice to be healthy with sugar out of my life. 7. With this “Fast-5” way of life I also know I will be preventing unnecessary sickness and discomforts as well as less cavities and dental bills. Learning More There are many more benefits I could tell you about, but the best way to know this is for you is to try it for a month. I shared this with a few other people and some are now committed to this lifestyle for life. You can learn more about this system from Dr. Bert Herring’s web site. www.fast-5.com or .org. On his web site you can download a FREE sixty-seven page e-book on “Fast-5” or buy it from Amazon. Dr. Herring, M.D. is a heartfelt man who did not just design this system to make money, but to help people end a lot of unnecessary suffering. This system is backed by a lot of scientific research. From all my research on longevity, “Fast-5” is the best I have seen so far. You will understand that it makes a lot of sense when you start doing it. You can also watch a dynamic sixteen minute presentation of Dr. Herring on YouTube. Just search for The Mystery of Fast-5 and D.I.E.T. Dr. Bert Herring, M.D. He is speaking at a Ted talk event. The Process From Dr. Bert Herring’s book you can learn all you need to know but I would also like to give you my approach to begin this lifestyle. Because we had years of conditioning and we are going to add something new to our life, I believe it is important to do this process slowly so your nervous system can easily accept it. It is the same way I teach from my book Conscious Pain & Stress Reduction. 1. For the first four or five days keep your eating pattern the same but skip breakfast and have your first meal at twelve noon. At this time do not worry about the five-hour span. Just start the day by drinking a liter of warm plain water or with one half of squeezed lemon juice till your first meal begins at twelve noon. This makes everything easier while detoxifying your body and reducing hunger pains. You may also purchase a

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large thermos to take to work with warm herbal tea or whatever you like. The only safe sweetener I would use is Stevia which you can purchase at a health food store. Don’t use it all the time and only sparingly. 2. After the first stage, instead of eating your first meal at 12 noon your meal will now start at 12:30. Continue this again for four or five days while still drinking liquids before you eat. Don’t attempt to do the five hour span at this time. 3. Just keep advancing your first meal in half-hour steps till you get to the five-hour window you choose is best for you. For example, let’s say you would like to choose a 5 hour window from 2 p.m. till 7 p.m. and you normally have your first meal at 12 noon. What this means is that you would advance your first meal from 12 p.m. in half-hour steps till you reach 2 p.m. Advance each half-hour step only when your body feels it is ready to move forward. If you are healthy, and have no fear of doing this, you can attempt the five-hour span right away. My five-hour span is between one and six. This works perfect for my life style and if I need to eat out with friends it is not a problem. 4. This is only a guide-line to understand how it works. If you work night-shift, your five hour eating window will be at a different time. Dr. Herring M.D. likes to have the five hours span closer to 5 p.m. because a lot of people like to “junk out” in the evening. The later you can have your last meal the better. You have to find out what works best for you. It is very normal to make mistakes in the beginning of “Fast-5” because your metabolism is still in the addictive mode and you will still want to “junk out”. Just remember, as long as your focus is on the five-hour span and drinking warm liquids, you cannot lose. Tips 1. The key to make this really work is to drink as many liquids as you can. You will find as time passes that you will really enjoy herbal teas more. Lemon in water is fine because it does not have enough calories to make a difference. 2. Be sure to get plenty of sleep in the first few weeks because your metabolism is changing and detoxifying. You should notice on the fifth or sixth day after starting the five hour eating span that you will be very tired. This is nothing to worry about because your body at this time is flushing out a lot of toxins and healing you. 3. The most amount of energy the human body uses is for digesting food and when we do not eat solid food for nineteen hours this energy goes to heal the diseases and discomforts we have. This is why animals do not eat and stay still when they are sick. This is why we sleep so that we accumulate energy for repair. Drinking water in the morning helps this process by removing dead cells and toxins. Remember! It is the nineteen hours of not eating and drinking almost no calorie drinks that changes your metabolism to work like it is meant to. You also become more emotionally balanced. 4. When not eating for nineteen hours feels quite normal, and you are not bothered by addictions or hunger pains, and can say no to temptations, you will know your metabolism has changed, and that you are the master over food and addictive behavior. This may take a month or more but it is the greatest gift you can give to yourself. Sustaining from eating for nineteen hours is the best activity you can do to create a healthy colon.

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5. To keep you motivated it is a good idea to keep a card or paper to write down the changes that you are noticing. Keep it in the kitchen so you can note the changes in your daily living. Don’t try to do it all at once but only when the insights come to you. You can also share your list of changes with others that are new to “Fast-5”. Don’t let this step go because this is very important for your “Fast-5” success. It is also important to read the frequently asked questions at the top of Dr. Herring’s web page. 6. It is vital to remember that when your metabolism changes, your body will store the right amount of fat. Not too much and not too little! Your hunger meter will be adjusted and your life can be extended. You will now be able to do activities in advanced years that others only dream of. Burning fat for energy is more sustainable than sugar. Do not get discouraged if the changes do not happen as fast as you would like. Be kind to yourself because you are changing years of conditioning. 7. For the first meal I always have a salad, fruit and a protein or nuts. I save the cooking for the last meal which starts with a salad and avocado followed by boiled vegetables with rice, or red potatoes or lentils. This gives me variety of food and makes it easier to eat the first meal when I am away from home. You will know what’s best for you when you start this program. Variety of food is also important. At work you can also eat the first meal at a coffee break. Caution! This diet is not recommended for children nor for diabetics, but I do believe you could do a modified version by having a small healthy low calorie snack meal before you start the main meal. If your child has excess fat, you need to do something. You will have to be the judge of this process. It is carbohydrates and sugar addiction that create a lot of weight gain. You may search for a natural doctor whom you can trust to help you. Remember! Life is all about learning and experimenting. I have made many mistakes in my life but mostly the right choices. As you adapt the “Fast-5” lifestyle you may have many people judge what you are doing. You must remember that their judgments are only their concern for your safety. If they truly knew what the “Fast-5” was about, and the science behind it, they would be more relaxed in their comments. I heard one medical authority say that fasting that long is dangerous. I would say to this person then why is there fasting institutes all around the world helping people with serious diseases that medicine cannot help? This process is not a true fast because a real fast starts to really work past nineteen hours. The “Fast-5” system is a safe rest from food until you start to eat again. I believe it is a perfect balance between rest and eating which is really needed for healing. It is important to tell people right up front if you are going to a special event that you will not be eating until a certain time as you are on a special diet for health or weight loss. If they are difficult people, you can say that your doctor ordered it. As more time passes, you will be able to change the hours of the “Fast-5” so you can eat at special events and then switch back to your regular time the next day. This lifestyle will not be for everyone - especially if a person has a serious mental or physical problem. Also, some people will not be able to see the value of doing it or are satisfied with their present way of life. If you are a person who wants to be free from addictive foods, have less discomfort, and to extend your life with fewer medical expenses, then this program is for you. Be sure to read Dr. Bert Herring’s sixty-seven page book before you start.

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I truly believe the fast-5 lifestyle is the only way to prevent the harm to our bodies that commercialism is conditioning us to have. Your real freedom happens when you can’t be influenced by temptations because your body is free of sugar and carbohydrate addictions.

Final Thoughts Hopefully, this book has given you insightful solutions to raise your consciousness, to bring your body back to yourself, to develop emotional fitness, to improve your relationships, and to do many things beyond your wildest dreams. Your brain, body and emotions work in synchronicity, and when they are arranged in proper order from all the fundamental keys I have shown you in this book, anything is possible that you want to be, doing, and have. As you do this work, you will start to sense more of life like you were meant to, but didn’t know how. You cannot blame yourself or anyone else: You were only doing the best you could with the information you had. Being conscious in an unfeeling world can be hard at times and the more you understand this through doing, the less personally you will take whatever comes your way. As your inner senses become more balanced, and you are calmer from the inside out, your life will be saturated with more meaning. This process is the New Medicine of the future and for the evolution of super human beings. The simple secret of changing yourself is through your internal focus of attention and self-inquiry. My life dream is to have a world Institute called “The Institute for Advanced Wisdom” based in Central America by combining the greatest technologies in growing food without chemicals, free energy methods, and to invent new medical devices and tools to use for body/mind and emotional awareness. I would like to have teachers who teach wisdom and communication skills to families as well as have ongoing classes of Breathing and Movement with Movement Meditation. I would also like to have information about an alkalizing lifestyle with food, water, and salt. This would be a place where people could come for a vacation to learn and listen to the best in knowledgeable speakers from around the world. This would also be a place for eclectic teachings, without leaders, but community-based with emotional intelligence. I have many inventions to enhance mankind. I just finished a new one for myself, which is a flotation tank that a person can actually float in without the use of salt water. All flotation tanks use salt water. I had a salt water flotation tank in Canada, but this one is much superior as I experience no sting from the salt water. The experience in the tank works like magic. I go very much deeper into myself. I do these incredible movements which I have developed while floating in the tank, and then I do the Movement Meditation. After I came out of the tank for the first time, I had the biggest smile on my face because it was a total eureka experience. I have been told that the flotation tank is one of the greatest tools for self-exploration. With this technology, I never need to add chemicals to the water. In the future, I will be adding ozone to the water to oxygenate my cells. I have other inventions in the works that can be done with the tank.

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All of this may take some time to put together because most of my life savings were lost from dealing with people that have no scruples. It was the best lesson for me because in the last five years I have learned how these people think and operate. In the future I would like to set up a donation fund to bring to fruition “The Institute for Advanced Wisdom” for the benefit of people from all walks of life. I am also open to silent partners or whatever the universe brings forward. The Institute is not to save the world or save the whales, but to heal ourselves first. It is not about cleaning the environment, but to clean our own minds first. It is not about external morals or rules that seldom work, but about inner wisdom to guide us and our future children. This is the foundation for everything else, from the inside out. To keep you up to date on advancing ideas to make the Conscious Breathing & Movement even better, please join the Free News Letter on my web site. www.pain-stress-foundation.com. Your e-mail address will not be given to other organizations. The information you will be receiving will only be sent out once or twice a month or less. I will not overload you with information to buy this or that like many other web sites do. You will also be informed of future workshops and new understandings to make your life easier For persons who are inspired, would you please write a short review about your experiences from this book on the Amazon web page! The more reviews the better. With Love and Light, Paul Tank

Welcome to a New World of Possibilities “Fear in whatever form, prevents the understanding of ourselves and our relationship to all things.” J.Krishnumurti “The curious paradox is that when I accept myself, just as I am, then I can change.” Carl Rogers “You can’t get to the light until you question the darkness.” Paul Tank “What you are, teaches the child far more than what you say; so, you must be what you want your children to become. Joseph Chilton Pearce “Classrooms should be places in which students can legitimately act on a rich variety of purposes, in which wonder and curiosity are alive, in which students and teachers live together and grow.” Nel Noddings

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“Children who have teachers and truth-seekers guiding their abilities with no testing, become mature much faster, without fear of failure, and become on equal ground with all people.” Paul Tank “When academic culture dismisses inner truth and honors only the external world, students as well as teachers lose heart.” Parker Palmer

“Domination or compulsion of any kind is a hindrance to freedom and intelligence.” J. Krishnamurti “Freedom is the capacity to pause between stimulus and response.” Rollo May “To observe without evaluation is the highest form of human intelligence.” J. Krishnumurti “Listening is an attitude of the heart, a genuine desire to be with another which both attracts and heals.” J. Isham “If her past were your past, her pain your pain, her level of consciousness your level of consciousness, you would think and act exactly as she does. With this realization come forgiveness, compassion, and peace.” Echart Tolle “There are times when one cannot accept facts for fear of shattering one’s being” Dyan Fossey “If we were governed in a cooperative society, instead of a narcissistic one, we would have heaven on earth, with all of our needs met as well as working only two or three days a week” Paul Tank

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Books to Evolve From the Inside Out For the Best Books in Emotional IQ and Living a more balanced Life Happy for No Reason (New York Times bestselling author ─Marci Shimoff) I have to tell you about this wonderful book on human development by Marci Shimoff. She is one of the few people I have found who recommends the best methods and wisdom from other masters. This action alone shows that Marci is also a master. I have not been moved by a book like this in a very long time. Even though my work also brings you to greater happiness, Marci is a brilliant teacher of happiness and the right person to learn from because the study of happiness is her passion. When you are happy, you love everything in life more. Marci’s extensive research on happiness is backed by scientific fact, and the awareness you gain by just reading her book will change your approach to life forever. I personally believe that happiness is the number-one state that affects everything else in our lives. It even affects our postures as well as how we breathe and move. You can order Happy for No Reason from www.amazon.com.

Emotional Freedom Technique This is another revolutionary process that is changing ideas about sickness in the world. It is also a new way to resolve the negative emotional charge or energies in our bodies that lead to profound physical healing. This process was created by Gary Craig and has many applications for human suffering. You can learn it in about two evenings. EFT has dramatically reduced therapy time from months or years down to minutes or hours. The reason I mention EFT is because Gary Craig addresses Psychological Reversal. What this means is that a person may outwardly have the best intentions to help themselves in whatever they do, but their body energy system is backwards or in a negative state. A person may say yes, but unconsciously, their mind and emotions say no. When a person is in this state, no therapy, diet, exercise, or healing system will truly help them. You can download a free manual that explains all you need to know about this process at www.emofree.com.

For The Best in Living Nutrition If you want real control over your health through diet, these web pages will help. They show you how to add balanced living foods to your life. Even if you are not a vegetarian, you will learn how to balance a meat-based diet. www.drbass.com----www.rawlife.com----www.fredbisci.com----www.Hippocratesinst.com

For Sexual Expression This is an important book with information that goes back to thousands of years. It is called “The Enlightened Sex Manual” by David Deida. The language is bold and may offend some people, but it does not take away from the wisdom of Sexual Spiritual Maturity. You can order this book through Sounds True at www.soundstrue.com or Toll free 800-333-9185.

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“The Myth of Male Power by Warren Farrell, Ph. D.” The Explosive International Bestseller This is a very insightful book that shows the incredible separation between male and female, and what we can do to correct it for greater understanding between the sexes. Warren is the only man ever elected three times on the Board of the National Organization for Women in New York City. This book empowers both sexes and should also be read by women as well. “CIRCUMCISION EXPOSED by Billy Ray Boyd, Foreword by Paul M. Fleiss, M.D.” This book exposes the 2,000-year-old ritual that has been based on superstition, tradition, and religious beliefs with little basis in medicine. This book is a shocker and explains the psychological and physical damage of circumcision. This simple act even alters men’s sexual behavior. The act of circumcision is just another of the many experiences that disconnect man more from his body. You can order this book from the National Organization of Restoring Men at www.norm.org. This organization also has videos for those who would like to share this with groups or friends. Circumcision Exposed is great for parents who are planning a child. If you have any doubts about circumcision, this book will answer all your questions with greater clarity. Many things done to us in this world are not done with pure intent or sensitivity. The Joy of Uncircumcising by Jim Bigelow, Ph.D is another book to purchase if you have been circumcised. The Unmedical Miracle-Oxygen by Elizabeth Baker This book has one hundred and forty pages with profound information on oxygen cures. It can be purchased through Drelwood Communications, P.O. Box 149, Indianola, WA 98342 or call (360) 297-7789.

Nonviolent Communication by Marshall Rosenberg Ph. D. This may be the best book on communication that will show you how to have the most powerful and satisfying relationships in all areas of your life. Marshall Rosenberg Ph.D. is the founder and educational director of the Center for Nonviolent Communication (CNVC). He travels throughout the world mediating conflict and promoting peace to people that want to wake up. You can order his books or DVD’s at www.CNVC.org Watch Marshall Rosenberg on Video Google giving a talk on how nonviolent communication works.

The Ultimate in Spirit, Mind and Body Awareness Birth As We Know It, Is a process from a very special Russian woman, Elena Tonetti-Vladimirova. She is demonstrating that most of us have been born into this world from a birthing process that was very traumatic for us. This negative imprint from birth has affected us in our thinking, feelings and actions. When babies feel three times as much as we do, and we bring them into this world with our crude way of delivery practices, the birth is very traumatic for the baby. Elena teaches us in a conscious way how to deliver a baby in a way that is profoundly pleasurable for the mother as well as the baby. When a mother experiences this new approach to birth, she will then realize that everything she was taught about it was wrong.

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Because babies are three or more times sensitive than us, our traditional birthing habits disconnect us from using our full senses. In other words, there is a part of us that closes down. The babies born into this world through Elena’s method are very emotionally strong and have fewer fears of life. The babies, who are now older, are not interested in war and all the destructive things we do to destroy ourselves. These babies are far healthier human beings than most of us are. I really believe Elena’s method is the only way to bring sane humans into this world because she is trying to avoid the cause of much suffering and dysfunctional behavior. Elena is teaching and showing us how to prevent disturbing births that disconnect us from ourselves. I am trying to help people to reclaim their bodies from traumatic births after the fact through Conscious Breathing & Movement. To have an understanding of Elena’s process you will have to listen to Elena on Video Google or purchase the Video from her web site! www.birthintobeing.com or www.birthasweknowit.com

EARTHING ▬The Most Important Health Discovery Ever? By Clinton Ober, Stephen T. Sinatra, M.D.& Martin Zucker Many people notice that they feel better when they walk barefoot on the Earth. Recent research has explained why this happens. Our immune systems function optimally when our bodies have an adequate supply of electrons, which are easily and naturally obtained by barefoot contact with the Earth. Research indicates that electrons from the Earth have antioxidant effects that can protect the body from inflammation and its many well-documented health consequences. In situations where barefoot contact with the Earth is impractical, one can use various systems that have been developed for reconnecting people to the Earth; for example, an Earthing sheet on a bed or an Earthing mat placed under the bare feet or wrists while using a computer. As summarized in a 2010 book (Earthing: The Most Important Health Discovery Ever), more than a decade of observation and research has shown that the longer time people spend in conductive contact with the Earth, the better they feel. Such contact is known as Earthing or grounding. The purpose of this article is to explain why Earthing is both beneficial and completely safe. A discussion of safety is necessary because we receive many requests for clarification about whether Earthing increases one’s exposure to socalled “electromagnetic pollution” or “dirty electricity.” Earthing actually decreases one’s exposure to these potentially disruptive fields, but we emphasize that this is not the most important effect of grounding. More recent research has shown that the feeling of well-being you experience from walking barefoot on the Earth is associated with important physiologic benefits. The Earth is a natural source of electrons and subtle electrical fields, which are essential for proper functioning of our immune systems, circulation, synchronization of biorhythms and other physiological processes. Of major importance is the fact that modern biomedical research has documented correlations between chronic inflammation and all the deep-seated diseases, including the diseases of aging and the aging process itself. Inflammation is a condition that can be reduced or prevented by grounding our bodies to the Earth. It has also been suggested that the modern epidemic of chronic and stress-related diseases began when the leather that was used to make the soles of shoes was replaced with rubber and plastics. When leather becomes moist, as a result of perspiration from the feet, a

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channel of conductivity for electron flow is created between the Earth and the feet. Rubber and plastics are electrical insulators and therefore, block the beneficial flow of electrons from the Earth to our bodies. The biological benefits of grounding involve subtle electric currents and fields from the Earth. These delicate phenomena take place in the presence of a variety of fluctuating stronger and weaker fields produced by the wiring in homes and businesses and various electronic technologies such as cell phones. Some people are concerned that grounding may increase one’s exposure to so-called “electromagnetic pollution” or “dirty electricity.” Earthing actually decreases one’s exposure to these potentially disruptive fields. To understand why this is so, one must look at the basic physics and biophysics of electricity and magnetism. Confusion about this topic is due in part to the fact that research on Earthing the human body is opening up new perspectives, and requires a fresh examination of the basics of electricity and magnetism as applied to physiology and medicine. Another source of confusion arises from a belief that the unnatural frequencies referred to as electromagnetic pollution and dirty electricity flow through the wiring of homes and can be removed with filters. The reality is that these signals are present virtually everywhere in our environment as electromagnetic radiations, and cannot be completely removed with filters in the wiring. Earthing actually decreases one’s exposure to these potentially disruptive electromagnetic fields, but we again emphasize that this is not the most important effect. Earthing is an overlooked factor in public health. We regard it as a missing link with broad and significant implications. When Earthing is restored, many people report major improvements in a wide range of ailments, including chronic fatigue. These changes often occur within 30 minutes. Individuals who reported that they had inflammatory issues have benefited from Earthing. This includes people with various severe autoimmune diseases. We do not describe Earthing as a "treatment" or a "cure" for any disease or disorder. Instead, it can be said without any equivocation that the human body evolved in contact with the Earth and needs to maintain this natural contact in order to function properly. Did you know that allergies, Alzheimer’s disease, anemia, arthritis, asthma, autism, cancer, cardiovascular disease, diabetes, (types 1 & 2), fibromyalgia, common intestinal disorders, kidney failure, lupus, multiple sclerosis, Pain, pancreatitis, psoriasis and eczema are all caused from inflammation in your body? Connecting to the earth is what reduces inflammation like nothing else as well as supplies us with an abundance of free elections which diminishes free radicals. This also gives us absolute protection from electromagnetic fields (EMF’s) as well as the deepest sleep ever, all for the least amount of work. The best things in life are free, and that is what this book is all about. We are electrical beings on an electric planet, and that is the elusive obvious. Combining this breakthrough with my creation of Conscious Breathing & Movement, especially the self-correcting movements performed in bed, you have nothing like it that was ever experienced by most human beings on planet earth today.

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It is evident to many scientists and researchers that most of the life on this earth could not be lived without the sun. We have now discovered again the profound value of the earth and what this means to our physical well being. Do you remember how you felt when you walked the beach or swam in the ocean during vacation time? For me, it felt like coming back to my body or home. This is what the marvel of Earthing or grounding is all about. Conscious Breathing & Movement is also as fundamental to your well-being as sunlight, air, water, and nutrients. About five million dollars was spent on this new research of Earthing or grounding to prove how it benefits mankind. Clint Ober the main author of the book did not tackle the science of Earthing because he needed money, but because he seriously wanted to help people. Clint’s main contributing discovery was how you could also be grounded at night in bed while you slept. He did this by having silver threads woven into the cotton of a fitted sheet you sleep on and connecting it to the grounded port of an electrical outlet in your home. Yes, it is very safe! Beyond this, he developed a floor pad to protect you from EMF’s at your computer. He even developed a sleeping pad for your pet dog or cat which they love. Clint also developed a grounding pad for your car. Since I have been sleeping on my Earthing Connection Sheet and going for a morning walk in bare feet, the benefits I receive from grounding are many. I sleep profoundly deep, wake up earlier, and have more lucid dreams. Furthermore, the Conscious Breathing & Movement I perform in bed is even greater for me. Sleeping grounded and walking barefoot is the same process because they both connect you to the energies of the earth. It is not that complicated! I could talk forever about this new technology of Earthing, but what I am seriously saying to you, is to check this out. The costs of the products are relative as well as priceless, because of all the benefits you receive. I am going to order another travel sheet to take with me for sleeping at a hotel. You can order these products through WWW.Earthing.com. On this site, you can even listen to the entire book from audio downloads or read the first 150 pages of the book Earthing for free. “Because we are all one consciousness, you must understand that when you stand barefoot on the earth you are in some way connecting with everyone globally – really amazing!” Paul Tank NOTE: You can watch a 7 part video on You Tube of Earthing with Clint Ober and Dr. Mercola at http://www.youtube.com/watch?v=OclGGH0EKhc. There are also many FAQ’s and research found at www.earthinginstitute.net

For Movement IQ If the Breathing & Movement Solution is not in your area, and you would like to explore further possibilities for movement education, contact the Feldenkrais Guild® of North America for a directory of teachers in your area by writing to 5436 N. Albina Avenue, Portland. Tel. 503-221-6612 1-800-775-2118 Fax 503-221.6616 Web www.feldenkrais.com

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Life-saving Information from NASA This is life-saving information from Dr. Jean Vernikos who was a former director of NASA Life Sciences Division. She wrote a book called “Sitting Kills, Moving Heals” that can be purchased through Amazon. Through Dr. Verniko’s research and others they have found some shocking information. They have discovered that by sitting for long hours you greatly increase the risk of diabetes, heart disease and death. If you did no exercise and only sat for very long hours, your risk of diabetes would increase by 200%, heart disease by 250% and death from heart attack up to 90%. Also the risk of dying sooner than you should from all diseases went up by 49%. Even when people did exercise two or three times a week, their risk of all diseases went up significantly. Throughout the day with our modern lifestyle, most people sit 50 to 60% of the time. I personally sat six or seven hours a day at my computer and did not realize the damage that I was doing to myself. I am now standing more whenever I can as well as eating in a standing position like the animals do. You can go to YouTube and check out Dr. Joan Vernikos talk on how sitting ages us as well as everything else you can find out about sitting. This new information is so essential for your health.

The Most Powerful Solution to Our Problems The Venus Project If you truly want to know the most positive solutions to the problems we face today, it is from the Venus Project that was developed by Jacque Fresco. Its time has come because our present social systems are criminal, insane and outdated. Once you spend the necessary time to explore the Venus Project you will not be able to dispute its solutions. The solutions are so obvious and needed if we are to live sanely on this planet without all the wars, crime and poverty we have today. When you explore the Venus Project website, I recommend that you explore the threehour move called Zeitgeist: Moving Forward on YouTube. This has been the most watched movie in the history of the internet. This movie was produced by Peter Joseph and relates to the Venus Project. If you deeply care about your future, you may want to share this information with other open-minded friends by showing Zeitgeist Moving Forward and the work of Jacque Fresco once a month in your home. www.thevenusproject.com We are now living in the age of exposure.

“We in the civilized world think we know all there is to life, but we have only touched the surface. Many of the institutions we invented are based on fear (control), greed and power, and eventually they destroy themselves. It may take one thousand years, but they will always collapse because they were put together with lies and fear. We are now living in an age where we do not need to live in fear, power and greed. It is only a conscious choice to live with greater truth that will unite all people” Paul Tank

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Products to Enhance CBM The EarthPulse, —How to Have the Deepest Sleep Ever for Profound Healing Fifty-eight percent or more of Americans are suffering from sleep disorders or insomnia, which are leading to many diseases and early death. Even children and babies are not sleeping as well as they did twenty or thirty years ago. A big part of this problem is from electromagnetic fields (EMF) that surround us and is diminishing our health. EMF is what comes from televisions, computers, microwave ovens, cell phones/masts and digital alarm clocks, etc. Research has shown that electromagnetic fields and high frequencies from lights and electrical wires, etc. are having a serious effect on our sleeping patterns and causing many of us to feel more stressed, fatigued and "out of harmony." There is a statistical analysis that suggests this is contributing to cancer, hypertension, heart disease, stroke, obesity and diabetes, etc. To protect us from EMF and give us the deepest sleep ever I have discovered an amazing device called the EarthPulse, which is a pulsed electromagnetic sleep-machine that mimics a frequency close to mother earth’s magnetic core. This frequency protects us from EMF and calms the overactive mind which allows us to experience deep delta sleep. This state is absolutely necessary for the body to heal on all levels. The EarthPulse is a special magnetic device you place under your mattress and attached to a control panel that plugs into any electrical outlet (110-220). The phenomenon of the EarthPulse is that it has a profound effect on the mitochondria of our cells, which are responsible for our body’s energy, detoxification and repair, oxygen metabolism and ultimately cell death. The quality of our sleep and the vitality of our mitochondria are the most important aspects for all our health functions and when not working properly (in tandem) we are susceptible to disease. Because the mitochondria are greatly enhanced, the benefits to your health are many. As the EarthPulse protects you from EMF, it also allows you to sleep deeply like you have never slept before. It is like you are sleeping in a protective cocoon. It is very important to understand how closely oxygen metabolism and deep delta sleep are for repair from daily wear and tear on our bodies, and for maximum physical and mental health. This is why improving sleep quality and simultaneously increasing the performance of the mitochondria can give you these amazing results. Amazing Benefits from Using the EarthPulse ●Increase in muscular strength by 10-20% ●Increase in stamina by 20-40% ●Improved flexibility, co-ordination and bone density ●Reduced inflammation and night time recovery that is so good you have minimal soreness no matter how hard you train. ● Utilization of oxygen: A US Swim Team member increased resting breath hold by 19% but increased underwater distance on one breath by 50% ● Increased energy for your daily activities and athletic performance

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● Repair and detoxification to your body tissues from the deep delta sleep ● Greater concentration, mental clarity and the best sleep ever These are the obvious benefits you experience from using the EarthPulse. As the body's ability to utilize oxygen is the most important aspect of longevity the EarthPulse will definitely increase your life span, give you more energy and stamina. Because the EarthPulse allows you to burn oxygen efficiently, it allows more oxygen to reside in the blood where you should easily be able to hold your breath 20% more within the first week or two, and even double your breath-hold within a year or so like a younger person. This is accomplished without any training or exercises. Because the body utilizes the oxygen more efficiently, you’ll also produce fewer free-radical oxygen molecules that require antioxidants for neutralization. The inventor of EarthPulse, Paul F. Becker has had Gizmo, a 16-year old dog sleeping on the EarthPulse for the past eight years to prove it does indeed promote longevity. You can watch Gizmo on You Tube and see that she acts and moves like a young dog. Her eyes are not cloudy like an older dog but clear like a younger one. If sleeping on the EarthPulse can give these results to Gizmo, can you imagine what it will do for you? All of these benefits may seem hard to believe, but EarthPulse Technologies offers a 90-day money back satisfaction guarantee if you do not achieve reasonable results by this time. Those that do not get the expected outcome can consult with the Paul F. Becker directly to find a positive solution prior to return for refund. Remember, you have to be very conscious and sensitive to notice the subtle changes. Some results you will not feel immediately because they take time to evolve but the best you can do is compare it with other people your age. Like eating nutritional food, you need time to experience the positive changes but a vast majority “get-it” within a few days if not on the very first use. From the first week of using the EarthPulse, I noticed a definite increase in my muscular strength and walking up hills felt like I was in a younger person’s body. On an emotional level I felt very relaxed and at ease. My “Resting Breath Hold” increased by eighteen seconds in only two weeks. Even though I have just begun using the EarthPulse I am more than satisfied with the results experienced so far. To assist you, it is very important to keep track of your results on the progress chart you receive when you purchase your Earth Pulse. There is no need to be nervous about sleeping on an EarthPulse electromagnetic sleepmachine because the frequency is close to the earth magnetic field at about 9.6 Hz, and this is the most beneficial bio-active frequency for healing in the world. There are dozens of peerreviewed studies showing effects of 10 Hz. This is why you feel so relaxed and grounded when you go to the beach, in the water or camping because you are feeling the frequency of the Earth’s natural magnetic field. It is modern technology of 50-60 Hz and higher frequencies you receive from your job, cell phone, lights, and computer that you should really be concerned about and not the EarthPulse. Science has studied the negative effects of EMF on our health for many years and also what we need to do to protect ourselves. You can learn more about the effects of EMF on You Tube if you search for “Dirty Electricity”

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I truly believe the EarthPulse is a valuable solution today because as well as protecting us from EMF it gives us the deepest sleep ever. It increases our lifespan, repairs damaged tissue, and gives us energy for life. This is needed for everything we do, whatever our age. The science of using electromagnetic frequencies for healing ourselves has been well documented for over seventy years. Even cutting-edge research on electromagnetic and earth frequencies was carried out by NASA. It is very expensive going to specialized doctors for electromagnetic treatments, but now you can treat yourself without paying a high hourly fee. Even though the EarthPulse costs you $599.00 USD, which is far less than other PEMF (pulsed electromagnetic field) devices and nothing in comparison to the multiple benefits you receive and the money you will save in the long run, for being committed to your health. It is inconceivable to put a price on the results you experienced from the Conscious Breathing & Movement Method and what you will receive from the EarthPulse. Paul the inventor designed four separate sleep modes called Sleep on Command to make it a versatile unit for distinct options. There is a mode that can be used as a recovery in the daytime, to protect from stress; alternatively, a mode that can be used to repair tissue and reduce pain in different parts of the body. Paul also designed 4 of the programs as a wake-up function to help you wake in the morning or from a daytime nap with a clear mind. The Unit is compact and can be taken with you on vacation as well as be used to heal your family and friends with mini treatments on painful areas of their bodies. One EarthPulse unit works adequately for two people sleeping in the same bed. EarthPulse Technologies would like all family members and friends to be able to afford an electromagnetic sleep machine, so they have created ways for you to have big savings on your device by simply referring others to this technology by sharing your positive experiences with them. This is not a business opportunity, but just a way for you to reduce the price of your unit to ZERO if you choose to. When you decide to purchase Your EarthPulse, write this coupon number CBM2010 on the company's order form and get free international shipping to anywhere in the world. Your EarthPulse will be delivered wherever you are on Earth in about two to three weeks. If you refer a friend, and they decide to purchase a unit as well, they will also receive free shipping, and you will earn a rebate of one hundred dollars against your original purchase, including shipping until your unit is reimbursed in full. Just six referrals (with no time limit) and your Sleep on Command system effectively cost you nothing. It is this simple. Because I want you to have the best for your health, this is the second product I have shared with you so far because I believe in the value of the EarthPulse. I recommend you learn more about the sleep machine before you purchase one. www.earthpulsetechnologies.com

"Nearly all psychological, neurological and physiological disease, including aging is the result of mitochondrial dysfunction. It is NOT the other way around." Paul F. Becker

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By using the EarthPulse with the inclined bed therapy, and applying all the health-conscious concepts I have shared with you so far, we have created a miracle that is absolutely priceless and will have you feeling and performing better than you ever thought possible. This also includes walking barefoot as well as using a grounding sheet because they all do something different as well as enhance each other.” Paul Tank