style="font-size:15px;"> 5 Gradually begin to decrease the movements. Perhaps think of the pendulum swinging from side to side as it begins to move to a point of rest.6 Continue until you are only making very small movements but can still feel the pressure changing in the legs.
7 Finally, try to come to rest at the exact balancing point between the two legs.
Forwards and Back
This movement primarily stimulates the balance-sensing mechanism of the inner ear.
1 Slowly begin to rock forwards (see Photograph 7) and back (see Photograph 8) on your feet and feel your weight travelling from the heel to the ball the foot. Try to be sensitive to the place where if you went further you would begin to fall and would have to move your foot to catch your balance.
2 Without losing the sensation of the Tan T'ien, direct your attention to the area of the inner ear.
3 Repeat the process in the previous Right to Left exercise, gradually decreasing the movements until you find the balancing point.
Up and Down
1 Open to the sensation of relaxing and sitting into the Basic Stance, as if sitting down on a chair.
2 Push up slightly from the stance and then “sit” down into stance again into it.
3 Repeat this process, focusing on the sensation of the muscles that are necessary to push you up as opposed to the ones that are used for you to ‘sit’ into the stance.
4 Try very gently to keep renewing this movement of relaxation (letting go) as you sit down in the stance.
By making large movements to small ones our brain receives, via the pressure sensitivity in the legs and the balancing mechanisms in the inner ear, a wide range of movement from which it can compare the complementary opposites inherent in each section. By working in this way we gradually increase our sensitivity to the interplay between the opposites and become very sensitive to even the slightest movement away from the point of rest in any of the dimensions. This sensitivity means that we are aware sooner that our centre is becoming unstable and then, by the process of attention or presence in the body, we can correct it accurately with less chance of over-balancing in the opposite direction.
The up-and-down movement of relaxation may take a little while to get the hang of but by relaxing just enough you will become sensitive to the sensation of your weight locating down to the Tan T'ien. This movement of relaxation needs to be accompanied by a command to the muscles to ‘let go’. Remember, when you become nervous, stressed or afraid the body has a tendency to turn the muscles ‘on’, in other words tension creeps into the body; by practising the command to let go you are in effect giving the muscles the opposite command of ‘off’. It is in the conscious repetition of this command that you develop a strong enough connection to the musculature to relax when you have to face fear in your life.
After you have worked for a while in each of the three dimensions try searching for the centre in a circular movement pressing from left to forwards to right to back, gradually decreasing the concentric circles so as to combine the various dimensions simultaneously.
Align the Body
Balance is achieved only through correct body alignment. The feet, the legs, the trunk, the head are all important in creating and maintaining a balanced position. They are the vehicles of body force. Keeping the feet in proper relation to each other, as well as to the body, helps to maintain correct body alignment. Bruce Lee (1975)
Postural muscles, structurally adapted to resist prolonged gravitational stress, generally resist fatigue. When overly stressed, however the same postural muscles become irritable, tight shortened.
Chaitow, Bradley et al. (2002)
We do not recognise to what extent the intellectual, the emotional and moving (body) functions are mutually dependent, although, at the same time, we can be aware of how much our moods and our emotional states depend on our movements and postures. If a man assumes a posture that corresponds, in him, to the feeling of grief or dejection, then within a short time he will actually feel grief or dejection. Fear, indifference, aversion and so on may be created by artificial changes of posture. Gurdjieff (1976: 156)
The second exercise for Internal Meditation develops sensitivity to our verticality and its relationship with gravity. Our verticality is something that has evolved over a long time and is a fundamentally different situation to when our spine is in the horizontal position. You need to build awareness to your verticality so that in times of stress you can remain upright and because your verticality has a huge effect on your physical, mental and emotional wellbeing. When you awoke this morning your spine was horizontal to the ground where it had been participating in restorative, healing and rejuvenating functions. Then you hauled yourself into the upright position and your spine became vertical; from then on, you have been engaged in an act of balance. From a physiological point of view there are some profound changes that occur when your spine becomes vertical, for instance, your blood pressure changes, the breath mechanism is affected, and the movement of fluids around the body occurs in a dramatically different way. Our vertical spine has also had a profound effect on the evolution of our brain, especially the development of speech, but although this is a fascinating area of study I will not deal with it in any great depth at this point. However, it does help to have an appreciation of the differences between a horizontal and vertical spine.
For the most part our uprightness feels permanent, and we take it completely for granted. However, a closer inspection reveals that our ability to stand upright is anything but permanent – if our balance is disturbed then our spine will return to the horizontal position, in other words we will fall over. All processes of homeostasis take a continual input of energy and monitoring of balance to maintain them. Again, we wish to try to be ‘open’ to the physical reality of what is – in other words, how nature has built us – and not to use our imagination to construct an image; your verticality exists, you just need to build a deeper connection to it.
FIGURE 8
At the bottom half of our body sits a triangle. The base of the triangle is along the floor between the two feet. The two sides of the triangle are the legs, coming up at an angle to meet together at the pelvis; at exactly the point where they meet, we find the centre (Tan T'ien). On top of this triangle sits the spine, which is divided into three balanced sections: the lumbar, thoracic and cervical regions. Finally, perching on top of the spine, precisely where the primary organs of balance (the inner ear) are, is the head. These three areas: the triangular base, the spine and the head make up our basic alignment to gravity. Our arms, though important, are not essential for us to be upright. If you can build an ‘inner’ sensitivity to this basic shape of your alignment then your uprightness in times of stress, fear or panic will stand a much better chance of being maintained. This inner sense of alignment also plays a huge part in the overall maintenance of your health by continually monitoring and checking that the core of your body – the musculoskeletal system, which is the framework which all the other systems relate to – is as balanced as nature intended.
The Triangular Base
The triangular base is important because unless you are standing on one leg and hopping about, this base is always present and is what you use to move about with. Whenever you stand up the triangular base allows you to do so. The brain takes information from the left and right pressure sensitivity
