L E A D T H E W A Y
@Institute for Zen Leadership, 2019. All rights reserved . WWW.ZENLEADER.GLOBAL
ExercisessupportingtheflipsofTheZenLeader
Chapter1Exercises
Flip#1:CopingtoTransforming
Aseverymartialartistknows:effectiveactionstartsfrombeinggroundedandrelaxedinone’sphysicalbody.Aikidomakesthisexplicitwithitsbasicprinciples:relaxcompletely,keeponepoint.Thelatterreferstoa“point”acoupleinchesbelowthenavel,whichisthephysicalcenterofeffectivemovement.Italsoreferstoasenseofcenteredness:astateofreadyacceptance.Thesetwoprinciplesarelinkedbecausethisstateofacceptanceemergesonlytothedegreethatthebodyrelaxes.Thefirstexercisehelpsyoufindthisrelaxedcenterusingthebreath.Thesecondexercisemovesfromthiscenter,helpingyouenterandbecomethe“eyeofthestorm.”
Centering
1. Standcomfortably,withtheweightontheballsofyourfeet.Letyoureyessoften,usingperipheralvisiontosee180degreesaroundyou–allatonceandnothinginparticular.
2. Pictureyourtorsointheshapeofathermometerbulb,clearandrelaxedintheshouldersandribcage,withyourbellyfreetoexpandwitheachbreath.Placeyourhandsonyourlowerbellyandbreatheslowlyinandoutthroughyournose,lettingtensiondropawaywitheveryexhaleuntilyoucanfeelyourbreathmoveunderyourhands(Figure1-1a).
3. Onyournextinhale,letyourhandsrise,palmsup,toyoursolarplexus,allowingthebreathtofillyourbellyfromthebottom(Figure1-1b).
4. Asyouexhale,turnyourpalmstothegroundandgentlypushthemdown,alongwithyourbreath.Atthesametime,imaginetinyrocketsfiringoutoftheheelsofbothfeetandnoticehowthisextendsthebacksofthelegs,bringingtheweighttotheballsofthefeet(Figure1-1c).
5. Releaseandrelaxontheinhaleashandsriseup.Extendthroughtheballsofthefeetontheexhaleashandspressdown.(Figure1-1bandcalternating).
Ribssoften
Bellyfreetoexpandwithbreath
Eyes180°
Weightontheballsofthefeet
a
Keepshouldersdown
Inhale
Fillbelly
Exhale
Handspressdown
Ballsoffeet
pressdown
bc
Figure1-1
EnteringtheEyeoftheStorm
1. Standwithfeetabitwiderthanyourhips,feetparallel,usingperipheralvisiontosee180degreesaroundyou–allatonceandnothinginparticular(Figure1-2a).
2. Slightlybendyourknees.Pushyourrightfootdownandtwisttotheleft,keepingyourupperbodystraight(Figure1-2b).
3. Transferweighttotheleftfootandtwisttotheright(Figure1-2c).Keepswingingleftandright,yourarmslooselikespaghettiandyourhandsfreelyhittingyourbodybeforeyoureversedirection.Feelthemovementcomefromyourfeetandbellycenter.Repeat10x.
4. Cometorestbycuttingthemotioninhalf,halfagain,etc.Picturearadiantsunatyourcenter.Turnyourpalmsoutwardandfeelenergyextendingthroughyourarms,hands,legs,feetandtopofyourhead.
Shouldersrelax
Ribssoften
Bellyexpands
withbreath
Eyes180°
Weightontheballsofthefeet
Gobackandforth10x
a.FrontViewb.SideViewc.OppositeSideViewd.FrontView
Figure1-2
Chapter2Exercises
Flip#2:TensiontoExtension
Tensionflipsintoextensionwhenwehaveenoughawarenessandenergytoletgoofwhat’sstuck.Wecandothisbypunctuatingworkactivitieswithmini-recoverybreaksand,onceortwiceaday,engaginginaphysicallyrenewingpractice.YoucanusetheDown,NotUpMiniBreakwheneveryouneedtogetunstuckfromyourheadandcenteredinhara.Othermini-breakideasarealsolisted,aswellasahostoflongertermpracticesthatmaybecomepartofyourpersonalprescriptionforbuildingandsustainingyourenergyovertime.
Down,NotUpMiniBreak
a. Standcomfortably,feetshoulder-widthapart.Shrugyourshouldersashighuptowardyourearsaspossible,andthendropthem,asinFigure2-1a.Repeatseveraltimes;noticethatyouautomaticallyexhaleasyoudropyourshoulders.
b. Loosenupyourface.Dothisbyopeningyourjawaswideaspossibleandclosingitafewtimes;movingyourlowerjawlaterallybackandforthacoupletimes,openingyoureyesaswideaspossibleandclosingthemacoupleoftimes;makeafewcrazyfaces(Figure2-1b).
c. Loosenupyourneck.Stretchingyournecklong,layyourleftearovertowardyourleftshoulder.Rollyourheadforwardandaroundlikeafree-swingingpendulumuntilyourrightearistowardyourrightshoulder(seeFigure2-1c).Stretchyournecklong,androllbacktheotherway.Repeatafewtimes.
d. Shakeoutanytensioninyourarmsandhands.Standingononefoot,shakeouttensioninyourlegsoneatatime.Retuningtoastillposition,bringyourawarenesstoyourbreathanddoseveral,ever-slowerinhalesandexhalesoftheCenteringbreathexercise(Figure2-1d,orseeChapter1exercisesifyouneedarefresher).
e. Stand,breathingnaturallytoandfromyourhara(Figure2-1e).
a
b
c
Inhale
Fillbelly
Exhale
de
Figure2-1
OtherIdeasforMiniBreaksWhenyouneeda2-minutebreakyoumighttryoneofthese,ormakeupyourown:• Getoutside• Breatheafewsighsofrelief• Massageyoureyes• Getadrinkofwaterand/ora100-150caloriesnack• Stretch• Sing,useyourvoicetomakesimplevowelsounds:ah,oh,etc.,yell!• Shakeouttension• Kickoffyourshoesandmassageyourfeet,pressingonthesoleswithyourthumbs,andopeningthe
bridgeofthefootlikeafan• Takeabriefwalk• Listentoapieceofmusic,movetoapieceofmusic,playapieceofmusicifyoucan• Splashwarmorcoolwateronyourface• Moveawayfromyourdesk,gotalktosomeone
IdeasforPracticeDependingonwhatyouenjoyorneed,worksomeoftheseintoyourdayorweek,orcomeupwithsimilarideasofyourown.Inchapter5,you’llseeeachcolumnofideasrelatestoaspecificenergypattern.
Tospeeduporsharplyfocusyourenergy:RunningKarateWeightliftingCardiomachine(hardandfast)
Kendo,swordworkBicycling(hardandfast)AggressivesportsSkiing(hardandfast)Tennis
Thingsdonewithcutting,sharpmotions
Toslowdownorstabilizeyourenergy:WalkingBallet,formaldanceYogaMeditationDressageCeramicsHousecleaningOrganizingaspaceWoodworkingNeedlepointThingsdonestep-by-step
Tobrightenorlightenupyourenergy Latin,Swing-eraballroomdance
AikidoGolf(theswing)Skating,rollerbladingSwimmingBicycling(slowandeasy)
Skiing(slowandeasy)WeavingJugglingTeamsports(morefunthancompetitive)
ToopenuporbemorepresentinyourenergyTaiChi,ChiKungMeditation(flowstate,Samadhi)
SailingHanglidingScubadivingSnorkelingPhotography(inthemoment)
BeingoutinnatureThingsthatstimulatethesenses
Chapter4Exercises
Flip#4:FromOutTheretoInHere
Ourabilitytoseeintothemirrorandfindourrootfearscanbesystemicallyacceleratedbypracticesthatbuildawarenessandrelaxationinthebody.Why?Becausepsychologicalfearsarealsomanifestasheldtensionandstucknessinthebody.Oncethattensionreleases,it’sasifthefearlosesitshidingplace.Themorefreeandclearweareinourbody,thefewerhotbuttonswehave,thefewer“hooks”wehavetotakethingspersonally.Twoexcellentwaystobuildawarenessandrelaxationinthebodyarethroughmeditationanddeepbodywork.
Deepbodyworkincludesvarioustraditionsofbodytherapy(e.g.,Zentherapy®,IntegralBodywork®,Rolfing)anddeeptissuemassage.Asthebodytherapistworks“outsidein,”findingstuckpointswherewe’recarryingourpain,wecanwork“insideout”toreleasethosetightmuscles,whereuponthepaindecreases,andeventuallydissipatesasthatpartofthebodyclears.Wemightnotknowexactlywhatfearthatpainwastiedto.Butaskanybodyworker,andheorshecantellyoucountlessstoriesofclientswhohavevibrantmemoriesandemotionsthatsurfacewhenamusclereleases.Deepbodyworkispricelesspracticeforconditioningourbodytoreleaseitsfears.
Inmeditation,westopthebodyand,sittingstillwithallsensesopen,wecancultivateaconditionofcompleterelaxationandcompleteawarenessinside-and-outallatthesametime.Afterabout20minutesofthispractice,peoplecommonlyexperienceanabruptdropintension(“droppingintothehara”it’scalledinmyZentradition).Thisisnotsomethingwecanconsciouslywill,becausethistensionisnotconsciousinthefirstplace.Butwhenitfallsaway,itfeelslike,“Ah-h-h,whywasIcarryingallthat?”Andyetwedo.Wealldo.
Thebestwaytolearnmeditationiswiththeguidanceofaskilledteacher.Seekone,andyouwillalmostcertainlyfindone.Butifyou’dliketogetstartedonyourown,orrefreshwhatyoualreadyknowaboutmeditation,thefollowingpracticewillhelp.
aFrontView:onChair
bSideView:oncushion
1
o-o-o-o-o
2
“set”
exhale inhale
relax
cd
Figure4-1PostureforSittingMeditation
SittingMeditation
1. Loosenupyourneckandshoulders,shakingoutanysuperficialtension.Sitonacushionorchair,withyourspineasnaturallystraightasitwouldbeifyouwerestanding.Yourhipjointsshouldbeslightlyhigherthanyourknees(seeFigure4-1)Eyestakein180°vision,withyourgazesplashingoffthefloorafewfeetinfrontofyou.
2. Arcyourarmsintoletter“C’s”,withyourshouldersrelaxedandthebladesofyourhandsonyourcenter(i.e.,hara),palmsup,onehandontopoftheother,slightlybelowyournavel.Here,yourhandscanfeelthebreathmovetoandfromyourhara.Foldinthethumbofyourlowerhandandcloseyourupperhandaroundit.
Breathequietlyinandoutthroughyournose.Asyoustarttoexhaleimaginetwothings:first,aslightcurrentofenergyextendingthroughtheballsofyourfeet(orthroughyourknees,ifonacushion)downintotheearth.Withthisslightextension,you’llnoticea“thereness”orsetfeelinginyourhara,andasenseofextensionthroughyourspineandoutthetopofyourhead(Figure4-1c).Second,inyourmind’svoicelinkyourexhalewithadeepvowelsound,startingwith“ah-h-h,”andworkingthrough“ay,”“ee,”“oh,”and“uu”onsuccessivebreaths.Lettheimaginedsoundpenetrateallthewaythroughyourexhale,makingitaslongandslowasyoucomfortablycan.After“uu,”orifyouloseyourplace,gobackto“ah”.
3. Attheendofyourexhale,relaxcompletely(i.e.,quitextendingenergy)andallowtheinhaletohappenonitsown,fromthebottomup(Figure4-1d).Continueinthisway,alternatingslightextensionasyouexhaleandrelaxasyouinhale.Asthoughtsorimpulsesarise,simplywatchthemwithoutgettinglostinthem,andblendthemwithyourbreathandvoicelessvowelsound.Itisthisbringingthemindbacktothebreaththatbuildsawarenessandtrainsthemind.Sitfor20minutes.
Chapter6Exercises
Flip#6:ControllingtoConnecting
AnInvitationtoSamadhi
Samadhiisastateofcompleteconnectedness,inwhichthoughtissuspended,asno“I”standsaparttothink.Thisconnectednessisnotanexoticcondition,butanaturalstatethatariseswhenwe’reabsorbedintooursetting.Forexample,inathrillingbaseballgamewhenthepitchisthrown,thebatisswung,amomentofcollectiveSamadhiarisesintheabsorbedtrackingoftheball.Orattheendofamomentoussymphony,inabrilliantperformancethathascapturedtheaudience,thequietofSamadhiridesontheendoftheclosingnotebeforethunderousapplauseerupts.
Astheseexamplesillustrate,Samadhiarisesonitsown.Itcannotbewillfullyentered,becausethatwhichwould“will”itisnoneotherthanthestand-apart“I.”Thatsaid,thebodyandbreathcanbedevelopedinwaysthatbecomeconducivetothisconditionarising.Andtheexercisesthemselvesarerelaxingandrejuvenating.Withouttryingtomakeanythinghappen,inviteyourbodyandbreathintotheexercisesthatfollow.LetthequietofSamadhicometoyou.
ThebreathingseriesthatfollowsisadaptedfromharadevelopmentexercisestaughtatChozen-jiandfromLisaSarasohn’sexercisesinTheWoman’sBellyBook(Novato,CA,NewWorldLibrary,2006),usedwithpermission.Igratefullyacknowledgethesesources.
a-h-h-h
abInhale:GatherExhale:Release
Figure6-2
Second,ReleaseWhat’sHolding
1. Standwithfeetinawide,butcomfortablehorsestance.Inhalingthroughyournose,andhunkeringdownslightly,gatheryourforearmstogetherinthemiddleofyourchest,asiftometaphoricallygatheranyworry,concern,orthoughtofanykind(Figure6-2a).
2. Exhalingthroughyourmouth,makethesoundof“ah-h-h”asyoustraightenyourlegs,openyourarms,andreleaseanyandallholding.Letthesoundofah-h-hresonatethroughyourentirebeing,withnothingheldbackorbound.Asyourarmsopen,letyoureyesalsodriftto180degrees,and“see”withyourears.Attheendofyourexhale,pauseforamomenttohanginthisopen-endedNow.(Figure6-2b).Drawinyourarmsandinhaleforthenextcycle;repeatfor5-10breathcycles.
First,EstablishtheCenter
1. Standwithfeethip-widthapart,armsatside(Figure6-1a).Beginningalong,slowinhalethroughyournose,letyourarmsdriftstraightupinfrontofyou(Figure6-1b).Whenthey’reparalleltothefloor,movingever-so-slowly,openthearms180degrees,lettingyourvisionexpandatthesametime(Figure6-1c).Continuetoinhale,andliftyourarmsoverhead,palmstothesky.Stretchslightlytowardtheskyattheendofyourinhale,slightlyliftingyourheels,shiftingyourweighttowardtheballsofthefeet(Figure6-1d).
2. Set,meaningsetdownyourheels,maintainingaslightpressurefromtheballsofyourfeetintotheearth,andfeelaconnectiontothebaseofyourhara.Exhalingslowlythroughyourmouth,makethesoundof“a-a-ay”(i.e.,longā)asiffromtheharaitself.Throughthebaseofbothpalms,extendoutward,turningthewristsback90degrees,andslowlyarcyourarmsbacktocenter(Figure6-1e).Attheendofyourexhale,relaxcompletelyandbeginagain.Repeatfor5-10breathcycles.
a-a-a-y
abcde
Figure6-1
ab
c
de
Figure6-3
Third,Hear/FeelYourEntireBodyAllAtOnce
1. Standwithfeetinawide,butcomfortablehorsestance,shouldersrelaxed,eyes180degrees.Lightlypressyourpalmstogetheratyourhara,fingerspointingdownward(Figure6-3a).Breatheinandoutquietlythroughyournose.Asyoubegineachexhale,slightlyextendtheballsofyourfeetintotheearth,andmaintainthisextensionthroughalong,slowexhale.Relaxontheinhale,andletithappenonitsown.Repeatseveralbreathcycles.
2. Continuebreathingthesamewayasabove.Leavingyourlefthandwhereitis,rotateyourrightelbowsothatyourrighthandpointsupward,thumbsidetouchingyourchest.Asyoufeelthecontactofyourhand,releaseanytensioninyourchest,sothatthetouchcanbe“felt”allthewaytoyourspine(Figure6-3b).Repeatseveralbreathcyclesinthisposture.
3. Continuebreathingthesamewayasabove.Leavingyourlefthandwhereitis,extendyourrighthandjustoveryourhead,pointingupward,nearthebackofyourskull,whereyourspinewouldextendifyouhadafewmorevertebrae(Figure6-3c).Asyouexhale,feelboththegroundednessofharaunderyourlefthand,andtheextensionofyourspinalenergythroughyourrighthand.Repeatseveralbreathcyclesinthisposture,openingyoursensesandfeeling/hearingeverythingwithinyouandaroundyou.
4. Continuebreathingthesamewayasabove.Leavingyourlefthandonthehara,rotateitsothatthepalmfacesup.Drawyourrighthandbackdowntochestlevel,fingerspointingupward,asinthe2ndposture(Figure6-3d).Again,asyoumakecontactwiththechest,emptyanytensionthathasaccumulated,feelingthecontactallthewaytoyourspine.Repeatseveralbreathcyclesinthisposture,feeling/hearingyourentirebodyallatonce.
5. Continuebreathingthesamewayasabove.Leavingyourlefthandonthehara,palmup,rotateyourrightelbowsothatyourrighthand,alsopalmup,comestorestonyourleft.Foldinthethumbofyourlefthandandgentlycupitintheright;thisisthesamehandpositionasforsittingmeditation(Figure6-3e).Repeatseveralbreathcyclesinthisposture,feeling/hearingyourentirebody,yourentireworld,allatonce.
Chapter7Exercises
Flip#7:FromDrivingResultstoAttractingtheFuture
Hopefully,you’vealreadyexperiencedallfourenergypatterns,andhaveasenseabouthoweachofthemplaysdifferentlythroughyou.Themoreeasilyandinstantlyyoucanmovebetweenanyofthem,themoreallofthemaresimultaneouslyavailabletoyourightNow.Thesetwoexerciseshelpyouexperienceall4patternsatonce,andthencreateadrivingrhythmwithoutlosingtheconnectedstate.Theyaresimple,butsubtle,anddeepenwithpractice.
AllPatternsAtOnce
1. EstablishtheCenterandExtension.WestartwiththesamebreathingexerciseyoudidattheendofChapter6,alsodepictedbelow(Figure7-1).Thistime,asyoupresstheballsofyourfeetintotheearthandpalmsupward(Figure7-1d),payparticularattentiontothebaseoftheabdomen.ThisistheDrivercenterandyoucanfeelitfiringwheneveryoupush.Asyouopenyourarmsontheexhale(Figure7-1e),noticeenergyoutthetopofyourspinethroughthetopofyourhead.ThisistheVisionary“center,”whichisnotfixedinthebody,butextendsoutward.Noticebothsolidfoundation(Driver)andextension(Visionary)atthesametime.Repeatseveraltimesuntilyoucanfeelbothpatternsatonce.
a-a-a-y
abcde
Figure7-1
AllPatternsAtOnce–cont.
2. AddRhythmandStillness.Breathinginandoutthroughyournose,startshiftingyourweightfromfoottofoot,feelingagentlerhythmcomeupfromtheearththroughyourentirebody.Letyourheadmoveaswell,andyourhandsmakefigure-8’s(Figure7-2b).PayparticularattentiontoyourbellyasthecenterofthisCollaboratorswinging(Figure7-2c).Keep“listening”tothatbellycenterasyoucutthemotionbyhalf,andhalf,andhalfagain,likeastringdampingout,butstillcapableofvibration.Inthisdynamicstillness,touchyourpalmstogetherjustaboveyoursolarplexus(don’tpress),forearmsmakingastraightlinefromelbow-to-elbow(Figure7-2d).NoticetheuprightnessandcalmofthisOrganizercentercomingtolife.FeelboththerhythmicpotentialoftheCollaboratorandthestillnessoftheOrganizeratthesametime.
abcdef
Figure7-2
3. AllAtOnce.Breatheoutthroughyournose,extendthroughtheballsofyourfeetintotheearth,openyourarmswideandfeelyoureyes,earsandallsensesopen(Figure7-2e).Relaxontheinhaleandcontinuebreathinginthisrhythm.Letyourarmsdriftdownandstandinstillness(Figure7-2f).FeeltheDriver’spower,theCollaborator’srhythm,theOrganizer’scalmandtheVisionary’sextensionallatonce.
DrivingRhythm
1. Startingfromfeelingyourentirebodyandallpatternsatonce(Figure7-3a),openthepalmofyourlefthandandveryslowlystartchoppingitwiththebladeofyourrighthand.Keepyourhandsoftandfeeleachploddingchoplikeaheavystep(Figure7-3b).
2. Nowsharpenyourhandsabitbyextendingenergythroughyourfingersandpickupthepaceofyourchoppinguntilitmatchesabriskwalk(Figure7-3c).Feelintoyourbodyforanythingthattightenedwhenyoupickedupthepaceandrelaxit,returningtoyourall-at-oncestate,evenasyoucontinuechopping.Keepgoingbackandforthbetweenfocusingonyourchoppingandfeelingyourentirebodyallatonce.Playwithdifferentrhythms;seeifyoucanpickouttherhythmoftheday(hint:it’saroundawalkingpaceandfeelsslightlyeasiertomaintainthanotherrhythm).Adrivingrhythmisneitherfastnorslow;ratheritmatchesconditionsandstaysjusthalfabeatahead–ridingthecrestofthewave.
abc
Figure7-3