EXERCISES

Top-Down Yoga

With the index fingers and thumbs, take hold of the connective tissue
at the bottom of the chin just a few millimeters from the center
point. Apply some pressure and let the jaw remain open, with no nerve
force. Roll the tissue up and down, then left and right, also explore
circular movements. Take a few minutes, don't be in a rush; allow
awareness and feeling, instead of thinking and emotion, be the primary
mode of support. To unify breathing and awareness it is crucial to
relax the chin and jaw.

To locate the TMJ, place the tip of the index fingers in front of the
flaps, by the openings of the ears. Move your hands and arms so that
the index fingers become perpendicular to the side of the head, and
you are there. The fingers are relaxed, exerting absolutely no
pressure. Inhale opening your mouth and jaw as if yawning in slow
motion. This may in fact trigger a yawn, if so, begin again
afterwards. As the jaw opens wider, the TMJ opens and the tip of the
fingers enter its interiority, like snow falling on water. As you
exhale and slowly close the mouth, the finger tips will be gently be
pushed out. Relax, and participate with such attentional vividness
that there is nothing left "outside" (the direct experience) to watch
or analyze. Repeat the movement 3 times, synchronizing the breathing,
movement and nervous system. Allow at least 5 seconds to close the
mouth. Try to maintain a seamless and even movement throughout.

Afterwards, lie down and take a short restbit. For 3 minutes rest in a
profound state of non-activity.

Settle the light of awareness in the matrix of connective tissue
regulating the movement of the eyes.   Each eye has four muscles that
connect directly to the back of the eye, or more preciously, to the
fibrous tunic, a sheath of connective tissue that forms the outer
surface of the orbital cavity. There are an additional two muscles
which attach across the top and bottom of the orb from oblique angles.
Intensify awareness in the eye muscles by very gently drawing them
straight back, and holding them still, immobilized. Unify awareness
with the still-point behind the eyes and settle in the region of the
heart. Hold this configuration for 30 seconds or more. Aim toward
unifying the breathing with holding the eye muscles still and resting
in the heart. Hold the eye muscles in and still for 30 seconds, then
thoroughly relax the eye muscles, and take a nap. Rest in a profound
state of non-activity for 3 minutes or more.

Sitting, focus at the point where palate meets the back of the throat.
Inhale into the lower abdomen, lifting up from the palate while slowly
drawing the throat and cervical spine back, aligning spinal-field
awareness, from the crown-down to the tip of the coccyx, with the
gravitational axis of the earth. This synchronized gesture coordinates
breathing with the movement of the deep, small muscles of the head,
neck and spine, naturally uncouples neurological and chemical patterns
of fear and hostile arousal (mobilization). It awakens a regenerative
central algorithm of loving love in the CNS. Exhale inward and upward.

On the next breath, lift the palate, draw the throat back and turn the
head to the right as far as you are able without signals of stress or
anxiety. After a few breaths, slowly rotate the skull so that the face
turns upward. This will generate a gentle state of isometric pressure
in the sub-occipital muscles at the base of the skull and return the
weight of the head to the big trapezes muscles of the back, and chest.
In this mudra, the deep muscles of the neck can learn to relax. Hold
the position for 15 seconds or more, then slowly rotate the chin
toward the spine and very slowly return the face forward. Inhale into
the abdomen and so on… for a few breaths then repeat on the left side.
Afterwards, if possible, lie down and take a nap, rest in a profound
state of non-activity for 3 minutes or more.

Sitting, focus at the point where palate meets the back of the throat.
Inhale into the lower abdomen, lifting up from the palate while slowly
drawing the throat and cervical spine back, aligning spinal-field
awareness from the crown-down to the tip of the coccyx, with the
gravitational axis of the earth. On the next breath, turn the head
2/3rds to the right. Rotate the skull so that the face turns downward.
The eyes focus on a point below the right elblow. Extent the crown-up
and draw the skull back. Holding this position for 30 seconds. Repeat
on the left side. Naps for 3 minutes.

Sitting, focus at the point where palate meets the back of the throat.
Inhale into the lower abdomen, lifting up from the palate while slowly
drawing the throat and cervical spine back, aligning spinal-field
awareness from the crown-down to the tip of the coccyx, with the
gravitational axis of the earth. On the next breath, turn the head as
far as is comfortable to the right. Rotate the skull so that the face
turns downward. The eyes gaze directly down to the top of the
shoulder. Gently hold for 30 seconds. Repeat on the left side.

Nap for  minutes

Relax the eye muscles but hold the position of the head and neck.
Direct the eye muscles upward and relax in the tactile bodily felt
sense of simply being. Once you are comfortable with the basic
procedures, on the inhale draw your cervical spine back and engage the
organism as a whole while holding the positions of the head, neck and
eyes. Come slowly back to center, perform a few breaths in the idling
frequency, and then proceed to the left side. Afterwards, nap.
Resting, doing nothing is one of the most important, if not the most
important task employed in T-D Y.