Friday, December 31, 2010

first posting on new blog, Waking 108

I'm going to come up with 108 ways to wake more fully to life. I have done this before, but it's the first of the year, and new place, new love, a vision of myself as providing some things of immense value to others.

The new blog will alternate moving, thinking, feeling/ emotions, and soul. 
It is at
this blog doesn't exist any more
and it's "baby"
is lanquishing,
 the book,
the Old book
and the only 108 day/ way
book there will be for awhile, is just fine

it's great, in my opinion,
buy it and change your life
if you are so
in the

Here's the first entry, a movement lesson you may have all done. Good. Do it again before you meditate or every 20 minutes at the computer, if you wish.

1. Find a firm chair or bench or log or rock where you can sit with both feet on the ground and your hips are slightly higher than your knees.

2. Come to the front of the chair, so your spine holds up your head and you aren't leaning back on anything.

3. Feel what this is like if you sit more or less upright.
    a. Feel how your pelvis sits on the chair.
    b. Feel how your spine rises up out of your pelvis
    c. Feel how your head is held up by your spine.
    d. Notice your shoulder blades, and how they rest on the ribs of your back.
    e. Feel both arms and both legs and your spine all at once.

4. Sit for a few minutes as if this is your meditation: noticing and sensing your arms and legs and spine. Find a certain peace and clarity in this.

5. Rest by leaning back, or walking, or just wiggling very slightly.

6. Sit forward again, and begin to round yourself into a ball as you sit in the chair.
    a. Let your head roll down and toward your chest.
    b. Let your sternum sink in and go down and backwards.
    c. Bring your belly in and backwards.
    d. Let your eyes come come toward looking at your belly button.
    e. Rock back on your pelvis, so that you are tucking your tail bone in a little and as if bring your sex toward your face.
     f. Undo all this and come to "upright," but no more.
     g. Then round down again, feeling each time a little more ease and awareness of all the parts of this.
     h. Begin to be aware and in enjoyment on the unfurl back to upright part, too.
     i. Do this many times, each time finding something new, and something more releasing or interesting or both.

7. Rest again. Sit in the meditation of 2 arms and 2 legs and 1 spine and just BE for a while.

8. Come to the front of the chair, and put your hands on the sides on your face, with your fingers pointing backwards, thumbs below the ears, fingers above. In this position, very slowly and easily begin to opposite of the movement in #6.
     a. Push your belly forward.
     b. Arch your back.
     c. Look up with your nose and eyes and the arms connected to your head.
     d. Roll forward to the front of your pelvis, as if you want to show off your rear end to someone behind you.
     e. Don't go too far, or "to your limit." Make it easy and enjoyable and about learning. Feel as many ribs and vertebrae as you can.
     f. In this movement, the sternum lifts and comes a bit forward. (The shoulders are soft ant easy. No "throwing the shoulders back" nonsense. This is about waking up to our spines, a central line to our lives).
      g. Come back to "upright" from this, but go no farther.
       h. Do this many times, each time concentrating and learning about a different part.

9. Rest in walking or sitting. Sense both legs, both arms and your spine. Feel if you are taller and more at ease.

10. Come to the front of your chair. Put your hands on your face and head as in #8. Now combine #6 and #8. Roll forward into a curled in ball, and arch up into a looking up person. Do not, do not, do not bring your neck back "too far." Just have your nose tilting up easily in a way the it feels as if your neck's curve is a continuation of your spine's curve.
    a. Go back and forth from belly in and rolling back on your pelvis, to belly out and rocking forward on your pelvis.
    b. Feel each vertebrae.
    c. Feel all the ribs.
    d. Feel the sternum moving up and forward and then down and in.
    e. Begin to sense your neck as part of your spine, not separate from it.



11. Do the #10 again, rounding and arching and as you make and aware this movement notice differences between the folding part and the unfolding part:
    a. in the ribs
    b. the spine
    c. the sternum
    d. the pelvis
    e. the head
    f. your breathing
    g. your eyes

12. Rest.

13. Now do folding and arching, almost like #10 and #11, but don't put your hands on your face and head. Notice the difference in how your head relates to your back without your hands on your head.
    a. then go back and forth, hands on face to round and arch, and hands off
    b. pay amused and delighted attention how one way connects up the movement of your head with the arching and rounding in your back.

14. Rest.

15. Now, do the movement of #10 with this added complexity:
    a. Notice what your eyes are doing as you arch and lifted your head and round and tuck your head in
    b. Deliberately move your eyes (open or closed, try both for more differences to experience) down as your head goes down and up as your head goes up
    c. Now, try this, and go very slowly, and do just a little bit: but as your head goes down with rounding, have your eyes move to look up, as if at your forehead, and as your head (connected by hands to your back), lifts in the arching toward up, move your eyes slowly, slowly and gently down.
    d. Do this many times. Take rests. Make the up and down of your head very small if you get wozzy or confused. Just notice the new difference: head up and eyes down, head down and eyes up.
    e. See if you can become calm enough in this to begin to sense your spine and ribs and sternum and breathing and pelvis again, while still moving your head and eyes in opposition.

16. Rest.

17. Imagine doing #10 with the eyes in the same direction at your head. Don't DO anything. Just imagine.
    a. Then do the movement once, and notice what wasn't available in imagination
    b. Imagine it again, more fully.
    c. Do it in reality.
    d. Back and forth like this as long as you are curious and learning and in ease.

18. Rest in sitting in the 5 line meditation, and then rock forward onto your feet and feel the length of yourself in standing. Walk around and stay in the awareness mode for as long as you can. Notice the arms hanging from the spine and the legs holding up the pelvis and the pelvis holding up the head.

19. Enjoy being you today.

Thursday, December 30, 2010

resolutions, 1

people like to make resolutions at the end of the year

this is the end of the year

the calender makes some sense in the seasons and that life moves forward

and what dreams and aims and goals do we want to move toward this year?

Moshe Feldenkrais talked about real health as
1. bouncing back from trauma
2. making real your vowed and unavowed dreams

and his method, and the way Anat has carried it on
is about this:
teaching us that small and aware steps
taken almost for the joy of the process of taking
the steps
can lead to huge changes

in the so-called "body"
and in our "thinking"
and in
our lives

so, what's next for us this year?

let's have some big dreams
and tomorrow
and Saturday

let's take three days
to play
with the big and small and fantastical and practical dreams

and then let's play
and explore
and discover the pleasure in
taking action
these dreams

is that a good plan?

who knows,
and you don't need a plan,
and an idea
can be a glider to soar
on for a little while

and it's the dark time of the year
the go within time
and the party party time
and the drink too much time
or the meditate and get clear time

and time is fictional mainly
outside of the sunrise noon sunset
and fall winter spring summer

and it's time
to come
back to the now

for me

and for you?
your call.
where does you laughter and love and  curiosity
and wishing for your dreams
call you


Friday, December 24, 2010

the computer... as i sit here on a gray today, is waking in the game plan?

So i sit here typing

la, la

usually this is fingers doing
what fingers have been trained to do

but something holds up those fingers
let's call it a hand

let's hand it to the hand
knowing how to do handy things

like type

but what holds up the hands

well the table actually

and what holds up the things the hand
are connected to
called arms

the part called the shoulder

and what holds that up


the cat's out of the bag:
we have a spine

and what holds the spine up?


we do

and the chair under my rear
the chair that is tilted forward on its two front legs

so my legs
and its legs make a four legged creature
with my spine coming up off this
and then the shoulder area
and the arm things and
the hand things
and the fingers

so could i create variation
that would help my spine
realize its "spineness" more?


i can round, and the chair has a shift for that one

i can arch, and the chair shifts the other way

this has to be too boring to read unless you are playing
in your own chair hands eyes spine

and side bending
the tilting tower way
and the curving like a C and a backwards C way

those do a lot for a spine at a computer

and we haven't even come to twists

but i could twist my shoulders to the right
and head to the left
and keep my eyes on the computer

and do that yoga still
push push look at me go

or internal learning
let me love and learn about me style

you could play with that if you want

a kind of pre Christmas present to yourself today

as you talk, walk, sit, dance, shop
what are you doing?

what shifts
unknown to anyone but you
could you make

that would make all the difference
in your awakeness???

Wednesday, December 22, 2010

tai chi and life potency

Or: the joy of two arms
two legs
a smile
a spine
a pelvis
ten toes
ten fingers
a belly
two eyes
two ears

On November 22, 2008, I  wrote, and had some nice pictures
of going through the tai chi form
as a series of tucking in, coiling and rounding
as a pulling in and getting ready to strike

arching the back, pressing from the ground through the
lengthened spine,

Here's the link: Tuck and Coil, then Unfurl and Strike

So what more is there to say?

Tai Chi is fun.

I have another essay on why Tai Chi is grand for you,
with the usual suspects:
going slow,
connecting to yourself,
finding and knowing the use of all four limbs in space,
use of the pelvis,
use of the spine

And here I must interject that tai chi,
like yoga,
is often taught as rigidity
in the sense of demanding a "tucked in" pelvis,
which requires a tightening of the abdomen muscles
which feels like "strength"
and isn't

its a tightness that prevent injury
sort of
by preventing any movement

but, the minor problem
preventing movement
is preventing life

(he says, rigidly sitting at a chair
typing into his computer,
is funny:

and hey you: reading at this computer,
get up now
and do a little tai chi
make it up

any position will do,
just know where your arms and legs are
and then have an idea of the next position of your arms
and legs
and move there

tai chi is fancy walking
it's always shifting
from right to left to right foot

you and me and all of us and
play the tai chi



this is life: moving the legs,
moving the arms

and life is nothing
without being awake

and this is the real trick in standard tai chi
with its obsession with the form

perfection is death in a way
getting better and better and better
even by taking the detour of making it worse for awhile
is life

so how to be awake in tai chi:
feel the power from feet to finger tips in each

feel the coiling in
and preparing for power in each transition

feel the softness in the power
feel the power in the softness

this could be mumbo jumbo
could be a lot of fun

shut down your computer and do tai chi
or pretend tai chi
for the next half an hour

treat it all as a breathing
and skeletal awareness meditation
be aware of everything you see
and hear
as you do
all this


and maybe this as the final treat

breathe in,
get ready

breathe out
push out belly
push into ground and hands

brush knee this is called,
one hand pushes forward
one by the other knee

Tuesday, December 21, 2010

the gift of now

maybe I've said this before
oh well

here goes again

to be present
is to be free to go
in any direction

so much of so-called body work
is like this:
"worker" (in and of itself a strong clue about
why "body work" doesn't really respect the whole person)
looks for something that needs to be "worked on"
in the "client"

then, they work away:
and people love it

at least someone is paying attention to them
touching them
waking them up to their skin and flesh and muscles and all
that stuff


and to be present
is this:

put a hand somewhere on the student's body,
with the idea of touching
touching the whole self

make a small movement
and feel
and watch
and notice
what happens

this is a welcome to
who the other person is

the brain is organized around
around movement

how is this person organized

what small little bits
in the present
could be added
to their

listen to their responses
go slow
be present

feel what's going on in

this advice

could work for
a practitioner
for a lover
for a parent of a restless child
for a parent of a special needs child

for any friend of a special

which is to say:

and guess what,
is a certain way:
we can go inside
and listen to ourselves
this way


Monday, December 20, 2010

What about Rest? Food for life in the un-doing?

I have been almost two hours on the internet doing various stuff
with my other blog, Slow Sonoma dot com
and my over website,
Waking Up for Life dot com, or 4 Brain Fitness dot com

I've enjoyed this
and enough is enough

AND I want to get something up on this blog,
which I'm going to call:
Life Potency

because I'm tired of the name Wake Up Feldenkrais
(after all the guy is dead, why should he wake up,
and the Feldenkrais movement is either evolving or
not evolving, depending,
in my opinion,
on whether people are developing new lessons based in function
and potency,
or are engaged in various water down schemes to get the work
more toward "energy"
or "release"
or even "healing," in the old, meaning,
not Moshe's meaning of health as getting the umph and potency for
forge ahead on your vowed and unavowed dreams).

new name
and the title to this essay was supposed to be about rest and un-doing.

Well, maybe I am undoing the name of the site
even though I was going to write about how important
and non doing is.

What the hell.

Let's all do about twenty minutes of nothing now.
Lie down on our firm tables or the floor and take a nap,
or meditate,
or make up a little movement lesson for ourselves.

Maybe that will create an interesting shift in
our lives,
or just recharge us.


Have fun in nothing/ slow land.


Friday, December 17, 2010

the mask as how to fit in society: from Preface to Awareness Through Movement

From Awareness Through Movement, by Moshe Feldenkrais.

Page 4: “The essential flaw of education as we know it today is that it is based on ancient and often primitive practices whose equalizing purpose was neither conscious nor clear.”

Page 6: “The education provided by society operates in two directions at once.

It suppresses every nonconformist tendency through penalties of withdrawal of support
And simultaneously imbues the individual with values that force him to overcome and discard spontaneous desires.

These conditions cause the majority of adults today to live behind a mask, a mask of personality that the individual tries to present to others and to himself.

Every aspiration and spontaneous desire is subjected to stringent internal criticism lest they reveal the individual’s organic nature.

Such aspirations and desires arouse anxiety and remorse and the individual seeks to suppress the urge to realize them.

The only compensation that makes life durable despite these sacrifices in the satisfaction derived from society’s recognition of the individual who achieves its definition of success.


Repeated success is essential to encourage the individual to persist in this masquerade.”

(Separation of sentences into individual paragraphs, and capitalization via me, Chris Elms. In the book, this is all one paragraph and sentences are capitalized the usual way, but none is all caps the way I made THE NEED FOR CONSTANT SUPPORT….)

Page 7:
“The great majority of people live active and satisfactory enough lives behind their masks to enable them to stifle more or less painlessly any emptiness they may feel whenever they stop and listen to their heart.”

Tuesday, December 14, 2010

Possibilities of really deepening the work: Anat Baniel Method

The below in response to a grumpy
review of Anat from afar on FeldyForum:

I've just finished my 209 th day of studying with Anat. A few of those days are three day
workshops but mainly it was as the 9 day segments she teaches, the first ten constituting what she
calls the Basic Training, after which one can charge for FS, her term for FI, and then 4 segments on 
special needs children,
and two on vitality and anti-aging
and one on high performers.

Her aim in each 9 day segment is
to exceed the last segment and create
a transformative experience for the life
of every student in that segment.

She succeeds.

I took all her training after completing the Feldenkrais training.
In retrospect I consider the Feldenkrais training a marvelous education.
I consider Anat's work, a transformational training that sends pretty much
every one out in the world ready to give powerful and effective lessons.

She talked of her China trip in her most recent training and a transcript of this will
be on her blog.
Her work was powerful enough to have the Chinese government
itself rethinking its policies towards all the orphan's in China.
She went there because the woman who started and runs
Half the Sky ( )was in one of Anat's workshops and asked:
would you like to come to China, I have a program that is aimed
to help 50,000 orphan's in China.
That got Anat's interest.

Anat's book is co written with someone who wants it accessible to 
anyone eighth grade education . They argue a lot as he wants it more watered,
she less.
If anyone wants a beginning flavor of her power as a teacher,
I'd recommend one of the DVD's of her full weekend workshops,
the Back Weekend, the Vitality and Anti-Aging weekend. Neck weekend,
or most potent probably, the weekend with parents and those who work with
Special Needs children.

She also has a training starting in March, and
even going to one nine day segment could
be life changing.

Sounds dramatic.
Maybe it's true.

I thought it would be a la de da
review and the first nine days has a depth of third or
fourth year in the F training.
By segment 7 or 8 and you are getting training that
might often be an advanced training in the F world.

My son was going to just play along and check it out
for one segment.
16 segments later he is changing the lives of 2 special needs children
in Los Angeles on top of three other jobs.

Call me if you'd like to talk about taking her training,
even at her prices, which are being worked down.

Wednesday, December 08, 2010

pain is....

pain is a

and a signal:
get out of here
don't do this again
get your shit together
stop doing this with so little skill grace humor and awareness

something like
a freind
in disguise


Sunday, December 05, 2010

Ear ing and Hearing and Attention and Music and Memory, Yes

Try this sitting, lying down and standing.

Imagine some music: I started with Dream, Dream, Dream, the old Paul Anka song, and then used the Beatles and then some Mahler. You pick the music.

Look straight ahead and imagine this music in your left ear. Enjoy it as richly as you can there. While doing this sense your five lines: two arms, two legs and spine. Breathe. Hear the music in your left ear.

Now begin to slowly turn your head to the right, so that your ear seems to leave the music slightly outside of it and to the left. Play with this a bit, going to the right and back to the middle with your nose as the music goes from inside your left ear to slightly outside.

Sensing all of you.

Now, play with rotating your head, slowly of course, to the left so that the music comes into the middle and then to the right ear and eventually all the way outside your right ear.

Do this in bits, as well as a flow.
Which means: sometimes have the music flow from left ear to the middle to right ear to outside as a steady shift. Sometimes play with the interval of music in the middle and music in the right ear, say, or any of the possible combinations.


Now, do this all again, noticing what you are seeing outside yourself in the world as you head shifts one way and the music appears to shift the other.

Now alternate your eyes, so as you head turns to the right and the music shifts to the left, your eyes look to the left, too, as if following the music.


Now play with the music as moving rather than your head, and follow the music as it passes left and right, with these combinations: left ear and right eye, and right ear and left eye.


Then have the music shifting, but outside of you and in front, rather than as we’ve been doing from straight to the side and through your head.

Imagine the music shifting right to left and back, slowly, and watch and listen to this shifting music with all the possible combinations:

Left eye and right ear.
Left eye and left ear.

Right eye and left ear.
Right eye and right ear.

Just sit, maybe with a big fat smile on your face imagining how much fun you are going to have today exploring this in the “real world.”

Love yourself as you learn.


Friday, December 03, 2010

Don't be good, be warm wet alive in the body that is you when you are present

You do not have to be good.
You do not have to walk on your knees
for a hundred miles through the desert, repenting.
You only have to let the soft animal of your body
love what it loves.
Tell me about despair, yours, and I will tell you mine.
Meanwhile the world goes on.
Meanwhile the sun and the clear pebbles of the rain
are moving across the landscapes,
over the prairies and the deep trees,
the mountains and the rivers.
Meanwhile the wild geese, high in the clean blue air,
are heading home again.
Whoever you are, no matter how lonely,
the world offers itself to your imagination,
calls to you like the wild geese, harsh and exciting--
over and over announcing your place
in the family of things.

Thursday, December 02, 2010

beyond the abs: what a real brain wants: a pelvis that goes all ways (think sex, think bringing an axe up and down, think throwing a baseball, serving a tennis serve)

Sexy old man who is using his

Okay sweet readers. This is for all and everyone one of us,
sucked conned, lured, or just excited about doing the stomach strengthening thing
to "help" our backs.

Well, think about what a "back" is:
a collection of muscles and fibers going every which way
and twenty four vertebrae that can rotate and side bend and round forward and arch with the belly forward

In the abs world, the strange idea of "core" as only training the back to round, so that the nose comes closer to the crotch, as in sit ups, or leg lifts, tightening the stomach, tuck in your gut, all that stuff

Well: it kind of works;
tighten the stomach enough and the back is held rigid and so
you are sort of out of back trouble
with the minor price:

and the major price:
inability to move in all the other directions well and easily
and with grace and power

So, actually, lots of sit ups,
lots of leg lifts,
feels "strong" and it has the same sort of dumb strength
that you could compare,
say, the United States foreign policy

or most male response to trouble:
get strong,
do something intense
confuse effort with intelligence or ability

what else to do?

Go all ways:


Like this:

1. Lie on your back and go to the lesson before this,
and do all the scans that are mentioned

2. Really, scroll on down to the earlier lesson today and do that part,
it will change your life.

3. Put both hands on the floor above your head.

Lift the right leg at the hip joint, many times, much less than the full thing. Learn something.
learn a lot and find pleasure.


Lift the right leg again, now many times with the left arm coming up from the floor at the same time.
again, less than the "limit" with tons more awareness pleasure and learning than any "exercise" you've ever done.


Lift the right leg, now with the right arm, just 3 times and then alternate, 3 right arm with right leg, 3 left arm. NOTICE THE DIFFERENCE.


4. Do all this with the left leg.


5. Roll over on your belly, arms high above head on the floor.

Do all the above combinations on the belly.

Feel these muscles, the back muscles, the anti-gravity muscles, the muscles that hold up your head, and start the tennis serve and raise the axe or hammer or withdraw the pelvis in sex.

This is what special needs kids all need.

This is what almost all high performers need.

Almost all athletes really, really need this.

Go slow. Find the pleasure, awareness, delight and learning something new with each movement.


If you must do both legs on the back, trading off left, right and both arms,

and then, on the belly, same.


7. Don't do it yet, but realize, this can be done on your side, except just with the top arm and leg.
Imagine this on your side.

Do this one side.


Roll to the other side. Lift the leg with the arm, without the arm. Feel what the so called "back" is doing.

8. Rest
and feel what it's like to have a spine that's not only stronger, but way, way smarter than 20 or 30 minutes ago.

9. get up and walk. bring awareness of arching and rounding and side bending in your back to this most basic and amazing human function: the walk. love notice and exult in having a real back with a real "core" and that core is your awareness.

Your awareness each step of your life.

10. We haven't used the spine in rotation. Lots of movement lessons are about that. Hit the movement lesson label below and then search for rotation if you want.

11. P.S. If you want to just "do" the front muscles, try this lesson,
from last March, it's even got pictures: A folding lesson on the back

a lesson for hearing, learning, living and enlightenment

What are these dancers hearing
from which ear are they

Life is a dance.
Let's learn as we do so.

You know, sweet readers and learners,
long long ago, we all of us needed to survive in conditions
where hearing was of life and death importance.

In particular, hearing what was above and below and
us, made a difference between surviving and being someone else's

And now we hardly even notice whether a sound is coming
from the right or the left,
and rarely play with/ learn about using one ear
and the other
and discovering their personalities, you know,
like strong points and weak points, habits, all that.

So, let's start.

1. Ye olde body scan:
Lie down on the floor
Notice the first difference: what is the difference between being horizontal and supported and living in the upright world

Noticing differences is the fundamental unit of intelligence

Learning is what separates humans from the rest

Rest assured, that if you lie down a couple of times a day and
just do that:
notice the differences, more and more in detail,
you will change your life.

2. Scan the parts, the biodiversity of you:
start with the right leg: toes to the hip joint, sense it all
next right hand, finger tips, each and all, to the shoulder blade, which is not the top of the upper arm, and how big is the shoulder blade, and what is it like to sense from five finger tips to the shoulder blade

fill in the rest: left arm, shoulder blade down
left leg, left hip joint down





all of you

3. Good

Now notice the difference: who and how are you after indulging/ gifting yourself with the time and attention to come back home to yourself in the horizontal out of gravity world?

And where is gravity, even though you are horizontal, can you feel yourself as one big foot?

4. Now, slowly turn your head right and left.
and what?

Notice differences

Always slowly, always less than the limit, always looking for pleasure, always making each movement new from the last, always being open to connections with other "parts" than the moving "part"

5. Rest.
What's the difference having done some heading home to the top?

6. Now, just turn your head slowly to the left.
and back to the middle.
many times.


Now turn many times to that side and back just to the middle with the nose and takes your right hearing and turn it the same way as your head.

Imagine, the ear, the right ear is listening first to the left as your head turns that way
back to the middle as your head returns to the middle.

Go very slowly.
See if that ear, your right ear can tune to the left and then back to the middle.
Fake it till you make it. Imagine. Hone in. Discover.
Learning to learn is the game of transforming our lives.


6. Turn your head slowly left and to middle without any ear stuff.
Any difference.

Now play with the left ear to the left as head turns that way and back
to the middle as your head comes back.


Now alternate, 3 times the left ear, 3 times the right,
going to the left and back to the middle with the turning of your nose.


7. Imagine, doing all the above with the ears, one at a time, tuning the opposite
way of the moving of your head.

8. Then do it. First left ear this time, tuning to the middle as your head turns to the left, and tuning to the left as your head returns to the middle.

Rest. Imagine this with your right ear.
Then do it.

Then imagine alternating 3 times each ear as you move your head (the ear and the head both in imagination)
Then do it, experience it, love the you ness of your learning beyond who you thought you were.


9. Do all the above in this way:
As your head goes to the left, sometimes rotate your toes to the left, and sometimes to the right.
Keep ankles as they are, and rotate your toes in your hips joints, like windshield wipers, and sometimes the toes wag left as your head is coming back to the middle and sometimes they was left as your head is turning to the left.

Play with that as a possible wake up to your day game.


10. Add on ears to the head and toes game.


11. For old time Feldies, eyes could be added, but I'd wait until another day,
and do a lot of imagining first.

12. Very important: get up and walk around, preferably outdoors, preferably at least twenty minutes with no cell phone any where near you.
Walk and feel each foot on the ground and play:
listening with the ear of the foot touching/ pressing the ground
listening with the ear of the foot lifting/ off the ground

Do this and follow your breathing

Do this and have no words in your head

Do this for the sake of the enlightenment of you and the whole race,
but don't think even that in words

Without words:
no you.


Peace that passeth all understanding.