Infinite Mind & Chris Milbank

Present

Mind Body
Advanced Training

May 12th 17th, 2008

Infinite Mind Ltd 2008

About this Manual

This manual is designed to be a reminder of some of the material presented

in the Infinite Mind TFT-Advanced training course.
Your trainers main interest is in improving your skills and the successful
results that you can attain from using them. To do this any unnecessary
theory has been omitted.
Other resources are available to further your understanding of the techniques
used on this training course along with the theories behind them. Please see
the related reading section towards the end of this manual and ask your
trainers.
Please think of this manual as a light refresher.

For continued support and advice please contact your principle trainer Chris
Milbank.

Tel: 0034 928 869 183

Email: chris.milbank@btconnect.com

This course and its contents are not suitable for people suffering with
psychotic episodes or extreme emotional problems. Always consult your
doctor on any matter that concerns your health.

About Chris Milbank

Chris was born with a severe asthmatic condition and throughout the early
years of his life he relied on many different medications, steroids and
antibiotics. He was never expected to live a long life with the doctors
expecting each year to be his last.
Defying what the doctors had thought, Chris made it to the grand age of
thirteen before his health took another turn for the worse. Everybody knew
that his health was deteriorating yet none of the medical interventions,
alternative practices and home remedies were working. Things were bad and
getting worse!
Then one-day, out of the blue, Chris dad was told of a very special
Osteopath who did wonderful things. They met and within a very short time,
Chris was feeling better and on the road to recovery. This had a huge
influence on Chris and as his health improved, he began reading self-help
books and learning more ways to stay strong and healthy.
Now, nearly thirty years on, Chris continues to learn new ways to help people
resolve all kinds of problems and together with all he has learnt, achieves a
wonderful success rate.
He has studied and learnt from the best in the business, the leaders and
developers of some of the most advanced techniques in human change. He
has owned Therapy Colleges, been President of leading organisations,
travelled the world, and been part of several charity missions. Through all of
this Chris has remained down to earth keeping his main aim in mind, to help
more people.
Chris is still keen on developing new skills to complement what he already
knows and is highly qualified in several therapies and techniques including:
Hypnotherapy, Reiki, Karuna Healing, Counselling, Psychological Perspectives,
NLP and TFT. He also uses EMDR, Breathing exercises and Body Work to help
people resolve problems and move forward in life.
Both Chris and Infinite Mind are passionate about helping people and want to
teach you some of the best and most effective techniques we know, not only
so you gain a qualification, but also to become the best practitioner you can
be.
The idea for this course was conceived while Chris was in Africa helping
people with Malaria. Although he was making a difference, all he could think
about was the huge change that could take place if more people knew what
he knew. Infinite Mind is delighted to help where others would not.

About the course

The Infinite Mind TFT-Advanced course is a culmination of several different
therapeutic disciplines and techniques. Its main purpose is to help you
achieve greater results both personally and professionally.
Together with your trainer Chris Milbank, we will guide you through some of
the most effective techniques that can be used to resolve all kinds of
problems quickly and safely. You may even learn a secret!
Throughout this training course our main emphasis is on helping you to
become more competent and confident in the skills you learn. By doing this
you can achieve very high standards with everyone you work with and make
a big difference in peoples lives.

If you only have a hammer, you will treat every problem like a nail.
Were sure this course will add more tools to your toolbox.

The number of delegates on this training course has been kept small to help
facilitate learning. You are welcome to ask questions throughout the training
(even the tricky ones) and although none of the course is meant as a therapy
session, you will have the opportunity to work through any problems you
may have.
Some of what you will learn includes:

1
2
3
4
5
6

Feldenkrais Bodywork
TFT
EMDR
Neuro Linguistic Programming
New Code NLP
Belief Change Work

If the opportunity arises, other additional techniques will be taught.

I wanted to bring in a course that would introduce many different methods

of therapy, as many people have no idea what to train in and often start
expensive courses, and part of the way, wonder if they should be doing
something else when it does not suit them. However, I wanted another
purpose to the course to use the methods described in this manual to change
limiting beliefs and behaviours to positive more resourceful states and help
them on their way to achieving their goals.
With that in mind we have a mix of Feldenkrais Bodywork. Teaching the body
to move more gracefully, and with less resistance. These exercises can be
done physically or just in the mind for permanent change.
TFT - tapping away personal fears.
EMDR - calming the mind and creating distance to traumas by letting both
brain hemispheres absorb the information more fully.
Neuro Linguistic Programming - to re-write any negative software in your
brain that is limiting your true potential.
New Code NLP - creating high performance left and right brain hemisphere
states to collapse old negative mind and body behaviours.
Robert Dilts Belief Changing and overwhelm collapsing techniques.

Exercise One
Take a few moments and consider, What do you Really Want?

Listen to the little voice inside your head and notice what is says. Does it
say, Yeahbut or perhaps something like, You are never going to get it.
Maybe it will let you dream of what you want. Is it the voice that prevents
it? Or now ask yourself what stops you?
Do This Now. Repeat a few times, think of other things you want, are you
getting more objections or the same objections? Perhaps, an uncomfortable
feeling or a strange memory. List them down. If you feel comfortable swap
notes with the person you are sitting next to. Ask them about their dreams
and limitations ask them if these are common limitations in their life, are
there any others that come to mind.
These limitations are not usually conscious rational limitations but most
often learnt from experiences social, environmental, physical, emotional and
spiritual, that have been in built, hard wired in to our deeper unconscious
minds.
Consider the smoker who wants to stop smoking and who knows that the
cigarettes are too expensive, smell bad, taste bad and are full of toxic
chemicals causing emphysema, impotence, cardiac problems and many other
conditions. They might say, I wish I could stop smoking, but often they do
not do it.
WHY?
Well, because often the unconscious mind interprets the build of addictive
urges and the stress with not having a cigarette and the feeling, so being
more comfortable after having one. The unconscious is child like and literal
not analytical or able to sort through what consciously we perceive as the
obvious. It creates patterns and after repeating patterns so many times
they get hard wired in. The Unconscious perceives the feelings of comfort
with smoking and pain with not. This is how many limiting patterns of belief
and behaviour we have stored.

A man who kept building up successful businesses and then have them
collapse was found to have a limiting belief installed by his much caring
mother from childhood that successful people had heart attacks because
they worked too hard. In fact her Dad died from one. When he was
installed a new belief and showed him evidence of many healthy, successful
and old people who had no cardiac problems, his business took off in the
right direction.
Most of us are genetically much the same and yet some are better at some
things than others, some are more successful than others in health,
relationships, money, happiness etc. They are not born with winning lucky
lottery genes they often just have different belief patterns.
Now take your thought patterns and limiting beliefs and ask each
other where do you think they stemmed from? Some may remember
past bad experiences some may remember being programmed with
these thought patterns by parents or carers, siblings, friends etc.
OK, now time to look at how we can begin to change these experiences that
changed our once positive minds we were born with to a more limiting mind
set.
Most mind therapists miss the point they may ask how much it upsets you
etc; but completely and utterly miss the physical reaction to these
experiences of the body.

BODY POSTURE BREATHING

7

Sit comfortably and take three deep breaths whilst thinking of

something very positive with no negative connotations. See all you can
see, hear and feel.

As you do this, notice where it feels emotionally good in your body and
become aware of your body posture, breathing etc. How relaxed are
your muscles, how deeply do you breath? Take a couple of minutes to
do this and become more and more aware of what you experience.

Repeat the above exercise as many times as you need to until you can
feel the good emotions and are aware of your physical body, breathing,
posture and physiology. Are your breaths calm and deep, shallow or
short? Are you sat upright or are you slumped? Pay attention to
everything you can.

10 Now, for no more than a minute, remember a bad time. STOP!

11 Return to the positive thought and take three deep breaths again.
Begin to again notice the good feelings and as you do so become
aware of your breathing, posture and physiology. How good and
relaxed does it feel?

12 Next, whilst maintaining your awareness, slowly remember the bad

time and instantly become aware of any differences in your breathing,

posture and physiology. STOP!

You have now become aware of how your body has acted and behaved in
the past during negative thoughts and self-limiting beliefs.

It is often beneficial to have people score their negative Breathing, Posture

and Physiological effects out of ten. (1=no problem / 10 = worst it can be)

Over the next few pages you will see just a few differing therapy tools for
bad memories or trauma to be released.

EMDR - Eye Movement Desensitisation Routine

EMDR should not be used if you suffer epilepsy, psychotic behaviours, or
any type of giddiness, dizzy spells or eye problems. If in doubt with any
of these exercises please consult your doctor.

13 Have your client remember a specific traumatic experience and notice

if there are any pictures, sounds, and feelings associated with it. Have
them score their association with this trauma out of 10. This is called a
SUD. (Subjective unit of distress)
Then hold up two crossed fingers in front of your clients nose, at their eye
level, and at a distance that is comfortable for them.
Ask your client to continually focus on the traumatic experience as you move
your fingers in a specific way. The client should keep their head still whilst
following the movement of your fingers with their eyes only.

14 Wave your fingers 11x horizontally

15 Wave your fingers 11x vertically
16 Wave your fingers 11x diagonally. (First top left to bottom right)
17 Wave your fingers 11x diagonally. (This time from top right to bottom
left)

18 Next move your fingers 4x in a figure 8, first one way and then the
other.
Make sure your client is feeling OK and then have them become aware of any
differences in images, sounds and feelings compared with what they had
experienced before.
Sometimes only small changes are noticeable on the first go. Has the image
moved further away or become blurred? At times clients may get more
memories or sounds, their feelings may change.

Repeat again until the SUD is at a one and you have cleared any new aspects
of the memory that may have been called up. Often new aspects will need
clearing so keep going until client is in a safer stronger place.

TFT
You will already be aware of the Trauma treatment used in TFT. We have
included it this manual with a couple of additions because it can be so quick
and effective in helping people.

Tap side of hand and then Tap under nose. This may help those people who
are reversed.

19 Next, tap the following points whilst thinking of the negative emotion:
20
21
22
23
24
25
26
27

Eyebrow
Under eye
Under arm
Collarbone point
Index finger
Collarbone
Little finger
Collarbone

2. Then do the nine gamut. Think of the problem and continuously tap the
back of the hand (gamut spot) while moving your eyes in the following
manner:

28
29
30
31
32
33
34
35
36

Close your eyes

Open your eyes
Keep head still and look
Keep head still and look
Circle eyes 360 degrees
Circle eyes 360 degrees
Hum a tune
Count 1-5
Hum the tune again

down left
down right
one way
the opposite way

Repeat step 1 then take another SUD.

Repeat the above sequence until the SUD and trauma is cleared.

Traditional NLP Fast Phobia Cure

Remember an incident or trauma from the past in fine detail.
Imagine seeing yourself in a cinema watching this memory; see yourself in
the audience as if you are up in the projector room watching you watching
the bad memory. If it is very bad see it in black and white first.
Now, find a moment before the trauma began, and a moment after the
trauma when you know you were ok. (Even if it was days or weeks later)
You are now going to watch yourself watching this movie running it
backwards from the end where you were ok, step by step to the beginning
where you were ok. Run through it backwards three times getting quicker
and quicker.
Now run it backwards in colour seven times very, very quickly maybe a
second each time whilst humming a funny tune.
When you run the image/movie forwards it now may seem much better.
Imagine stepping into the movie so that you are there, and again, run the
movie backwards with funny music 7 times. Repeat until the bad feeling has
gone, it can even seem quite daft afterwards.

The three simple methods listed above have many other facets to it that can
improve the success rate dramatically and can be learnt in more detail in
other courses.
If whilst practicing any of these exercises you have any difficulty your trainer
will take over and find a way through for you.
Well done, you have discovered three different ways to lessen trauma or
negative memories. Many of the other exercises introduced on this course
will also work, however the ones above are quick, effective ways that will

enable you to eliminate one thing after the other.

Now that you may have cleared the originating trauma or memory, you may
still have limiting behaviour such as flinching, running, cowering, tantrums,
attention seeking, jealousy etc; and limiting beliefs to deal with.

Limiting Behaviour Modification

New Code NLP developed by Professor John Grinder, co-creator of NLP.
John Grinder prefers his clients to say almost nothing. The metaphors they
use together with their behaviour and body language tells us lots about the
problem and how to deal with it.

1 Choose a limiting behaviour.

Do the breathing, posture and physiology (B P P) exercise, good thought to
bad thought, notice the difference in your B P P Stand up shake yourself
off, again go to the good thought BPP, change your thought to the negative
and see if this time you can keep the good B P P , if something tightens and
you can immediately adjust do so, if not stand up shake yourself off and
again go back to good thought BPP change your thought to negative and
maintain good B P P keep repeating until you can remain with the good BPP
throughout good and negative thought. When you can do this you know you
have collapsed the old behaviour.
Great resource State Game
2 Choose a limiting Behaviour, mark a spot on the floor think of the event or
happening that causes that behaviour imagine it happening on that spot on
the floor. Step into it feel the emotion notice the breathing and the body
and your thoughts. Step out of it choose an observer spot on the floor,
stand in it and watch yourself how you were standing on the first spot.
Stand like it breath like it act like it. ASK YOURSELF THIS, WAS IT
HELPFUL BEING TENSE, BREATHING BAD ETC NO OF COURSE IT DID

NOT HELP YOU FEEL BETTER.

Choose another spot on the floor a good resource spot. Think of how you
would like to be different e.g.: confident, calm, in control. From your
observer spot choose someone famous or who you know that has these
resources i.e.; Sean Connery, Julia Roberts, John Wayne, Elvis, Robbie
Williams etc. See them in the resource spot, act; stand, breath, and think
like this person stand on their spot become this person walk around the room
like this person. Walk around the first spot watching yourself with that old
negative behaviour in that old situation, if you feel a little drained go and
step back on the good resource spot again and when you feel really great go
and step in to that old situation as the new person i.e.; Robbie Williams etc,
what do you now say as this famous person who is acting out your life very
differently, how do you feel? You will be amazed at how powerful this is.

The Alphabet Game

The Alphabet game is an extremely powerful behaviour modification exercise.
If the behaviour is extra rigid this is guaranteed to make the difference.

A
L

B
R

C
T

D
R

E
L

P
T

Q
L

R
T

S
R

T
L

U
T

V
L

W
R

X
T

Y
R

How to play the Alphabet Game

Before you play:

37 Choose a behaviour, trauma or event from the past or the future that
is troublesome.

38 Have the client stand on a spot associated with the problem and have
them explain how they feel and get a SUD.

39 Have them go to the observer spot and notice how their BPP was.
Have them show you, ask them is it helpful to stand that way for them
to aid them in feeling better? THE ANSWER IS NO.

40 Have them stand back on the trouble spot, give another SUD
sometimes a touch lower.

41 Then have them step forward to play the Alphabet game.

The aim of the game is for the player to read out loud the letters of the
alphabet whilst following the command signs below each letter.
L = RAISE YOUR LEFT HAND
R = RAISE YOUR RIGHT HAND
T = RAISE BOTH HANDS

42 Play the game forwards (A-Y) twice

43 Then play the game backwards (Y-A) once
Encourage them to keep going faster and faster knowing its OK to make
mistakes. When they have done 6 to 8 rounds and when they are in the flow,
stop them and drag them straight back into the problem.
Allow them to stand there with eyes shut, arms down by their side and notice
how they feel, staying there for half a minute. You will notice that your SUD
has reduced.
Keep playing the game until your SUD is a four or below. Then go back to
the great Resource Game.

Stalking like a Panther

Think of a negative behaviour or memory and associate it with a spot on the
floor. Stand on the spot imagining you are there, notice how you feel and
behave.
Next stand on a good resource spot and pick up the resources you want and
need, confidence, calmness etc. When these good resources feel strong, step
away from the resource spot and creep up on the negative spot like a
panther stalking its prey.
Each time you need more resources, go back to the resource spot, fill up on
the positive resources you need and then step out and stalk again. Do this
until you are comfortable walking around the negative spot.
Walk around and look at your old self behaving in the old way and then step

in with your new resources, you may now feel great. If not repeat the
exercise by getting more resources and repeating it until you are comfortable
in the old situation and you can feel yourself acting differently.
Now we have worked with behaviours, you may have limiting Beliefs that
need changing and residual body patterns that have taken a rigid shape. You
can release tight hips, shoulders, crunched or forward feet, uneven tight
breathing etc.

Beliefs
When we have a belief our unconscious mind acts like a prover and will go
all out to prove your belief.
What the thinker thinks the prover proves.

For instance John thinks Sally is tight with her money, four friends including
John and Sally go out for the day. Mark buys a round of drinks and
sandwiches, next it is Marys turn, then Johns, by this time most are getting
full, but Sally is still peckish and has finished her drink, she notices that
only Mark has finished his, so she gets two drinks and some crisps only.

John automatically says told you she was tight with money, only to be
reminded by Mary that Sally had paid the admission fee to the night club
restaurant and the ten pounds of fuel for the car to get there and back.
Remember what the thinker thinks the prover proves. Watch out we are
every day living in belief illusions that do us no good.
If you were to believe the world is flat, and I offered you two, round the
world cruises and fifty grand spending money. You would not go. The survival
mechanism hard wired into the unconscious mind would know that the, cruise
ship would fall off the flat edge of the earth and that you would die.
So even if we tapped out your fear, if it would allow us to it would create it
again perhaps worse or even something else like migraine, dizziness, panic
attacks, paralyzed legs, whatever to stop you going over the edge.
Now we would have to prove to you with satellite navigation, stories of
sailors and cruise ships sailing around the world safely passengers who have
enjoyed the trip, perhaps film from outer space to the laws of gravity etc,
then tap out your fears and your unconscious would probably accept and
enjoy the trip . Of course I would be 50 grand lighter as well!
Beliefs are at the very top of the tree in making change work. Anxiety and
panic attacks are often because of these inner conflicts of belief.

Some differing types of beliefs, that may be limiting or not.

Beliefs about cause, for instance I have cancer, cancer runs in my family
I have an ulcer, all the males in my family have ulcers, if you believe, and
then your mind will take you towards proving it.
Beliefs about meaning, a lot in the media recently has been about optimists
are a lot healthier than pessimists. A pessimist, if he she had a cold would
probably say well that is because I am always negative about things.
Some people if a small crisis happens they will believe they deserve it for
instance they may believe what goes around comes around, of course if they

do something even accidentally not good, their prover inside of them will
prove it by bringing on a small disaster.
Beliefs about Identity are enormously powerful; when we change our limiting
identity beliefs we can change much of our lives for the better.
i.e.; I am worthless, ok the prover will go all out to prove youre worthless,
you will not get the promotion, the date, a lottery win, or be chosen for
anything your prover will do whatever to destroy your chances.
There are a number of ways to work and change beliefs, try some listed
below here.
For Instance I am worthless. Now write down ten good things you have done
for others that was of value to them. For instance, I give my neighbour a
lift, shopping for a friend, people called me on the phone to see how I was,
cut neighbours lawn, did kids laundry, took partners car for mot, made
dinner, contributed to shopping fund, looked after parents pets whilst they
were on holiday, did well at school. Now what ever your belief was, now you
have a list of ten, make a mental image of each of these events, make each
one big bright beautiful, see hear and feel the experience then go to the
next one until you have completed all ten then run through them one by one
again, again and again many, many times over faster and faster and faster
when you have done each one approximately 12 times, stop, you have just
increased your value or whatever the limiting belief was, you have reduced it
and improved the positive opposite.

Belief modalities.
Find a limiting Belief get your partner to illicit image
sounds, feelings associated with the belief, check and make note of all the
sub modalities, ie; how bright, big, clear, distance colour etc, of the picture ,
sounds, loudness, tone location, rhythm etc, feeling heavy, light, moving,
warm, cold etc, smell and taste if included too. Get a detailed sub modality
description.
Now find some thing you are not sure of for instance will it rain next
Christmas, locate again all the modalities. Detail them all.
Now something you do not believe in, like Father Christmas or Elvis, is alive

selling ice creams etc, list and detail all modalities.

Now practice two or three times changing youre limiting belief modalities
over to the same locations size brightness etc, etc, as your not sure
modalities. Once you are used to doing this, imagine a giant catapult taking
all your modalities and firing them off into the distance and have them
rebound into the not sure positions or modalities. Repeat 8 times very, very
quickly. If this has been done correctly your belief will have some doubt
attached.
Now, take all the modalities of this belief that now shows doubt and again
put them over, this time to the dont believe i.e.; Father Christmas modality
positions size, brightness etc, do this 2 or three times to get used to it.
Again when ready fire on a giant catapult into the distance ready to have
these modalities rebound back in the dont believe positions, repeat eight
times very quickly. If this has been done correctly you will not now believe
your old limiting belief.
Establish an old belief that occurred due to events.
Imagine cleaning your teeth yesterday today and next week, the images will
be in differing positions. Locate each, this will tell you how you store time in
your mind. Most of us have the future pictures in front present in the face
and past behind, however many of us will vary from this.
Imagine a golden line that one way in conjunction with your mind set shows
your future, the other youre past. Step on this time line and walk
backwards slowly along the line until you have reached the point in your life
that represents the initiating event that started the belief. Tell your
partner what is happening and what you are feeling and experiencing. Step
off the time line and look at yourself and others and ask what resources
they all need. For instance, courage. Remember a time when you were given
or gave courage remember what it feels like. Locate the feeling, find which
way it is moving i.e., clockwise, anti-clock wise etc. What colour, is this
feeling. Spin it faster and faster in the same direction feel the feeling get
warmer, brighter, double the intensity and speed and brightness again, again,
again, again take this high voltage feeling into the others that need it watch
them change, when it looks better step back in and feel the difference.

Keep on repeating with resources until all are better, and then take these
new learnings and feelings right into the present and future.
Well done you have just managed to re-imprint forever a bad experience and
will now have better beliefs and behaviours.
Busting Rigid Beliefs
Note the belief and all its modalities for instance, I will always be ill.
Note the picture, maybe you were ill and that is the image, note the feeling
this belief gives you, where is it, how would you describe it, locate in your
head the internal voice that says you will always be ill.
Point your eyes bottom right imagine a green speaker box hear the voice and
project it so coming from speaker only.
Now you should have just an image and feeling. If you have another voice
just repeat last exercise.
Now locate feeling, point your eyes bottom left imagine the shape and colour
of this feeling and imagine a green cage, drag the feeling into the cage, get
help with your imagination i.e., JCBs or tug of war team superman giant
vacuum cleaner to drag it out etc. When in cage relax your eyes. Ask
yourself did the feeling or the internal voice help you feel good at any time.
NO.
Ask, what might the good intention of voice saying, you will never get better,
be. Possibly for instance it was trying to stop you looking foolish, ask what
does that do for you; the answer might be so that people respect me. Aha
now we have a real resource. Repeat, same with the feeling it is possibly the
same but could be different.
Now remember a time when you gave, had or received respect or what would
respect feel like to have, as if you are back there, notice the feeling amplify
it by spinning it making it bigger faster and brighter, spin this feeling into
your image of being ill in the past take the colour into the image watch the
image change listen now to the positive internal voice and notice the good
feelings associated now, with your good picture. You have now changed a
very rigid belief entirely.
Ok, now lets look at emotional body patterns.

Emotional body patterns

Muscles have memories; the complete mind is located in the epidermal wall
of every one of the trillions of cells in your body. These cells die and get
replaced all the time from information in an electrical L Field.
Distortion to this field caused by emotional shock, electro magnetic fields and
toxins can create a disturbance that may lead to ill health. Belief plays a
major part in controlling these L Fields and therefore plays a part in our
whole body mind.

The following books explain in more detail:

Biology Of Belief by Bruce Lipton / The Body Electric by Robert O
Becker
Chris Milbanks voltmeter course also gives further explanation.

Rolfing, Bowen, Shiatsu and Deep Tissue Massage can all be great for
releasing emotions from the body. When these emotions have been held in
the body for a while, the fascia, a jelly like substance under the skin can
harden. The muscles, cartilage and other tissue may become rigid in their
position and alter our skeletal systems.
If you look at people as they go about their day-to-day lives, you may notice
that some will have stiff shoulders; their shoulders might be forward, upward
and hunched. Some will only partially move their chest, ribs or tummy when
breathing, and their necks may be stiff, hips all agog when walking, and
much, much more. Any of the body therapies above are essential in
releasing the emotion and helping the body to recover.
Feldenkrais methods are used by Chris to re-teach the body how to hold
itself. These methods can often make a body change in forty minutes where
other therapies may take several sessions to do the same thing.
It is recommended to use other therapies alongside the Feldenkrais methods
to help with emotional and muscle release etc. but you will be amazed at
what these INCREDIBLE exercises can do!

Feldenkrais
Many of these exercises are floor exercises where you will need a blanket or
towel and a cushion or pillow ready.
Because of the many positions in these routines a standard format is needed
that means the same thing whether standing, sitting or lying on your front or
back.
Command Format:
Up = towards your head
Down = towards your feet
Forwards = the direction your noise is pointing
Backwards = opposite way to where your nose is pointing
Left = your left.
Right = your right.

Breathing Exercise
Lie on your back with your arms down by your sides and with your legs out
stretched.
Become aware of both your shoulders touching the floor and compare any
differences between the two.
Notice the gaps between your body limbs and neck etc. (where they leave
the floor and where they touch the floor.) Be aware of the distance between
your lower back and the floor and the distance between your right/left
shoulders from your spine.
Take 6 deep breaths and notice how your tummy and chest expands and
contracts; notice any constrictions. Does the chest and tummy expand more
forwards towards the ceiling or up towards head, down to the feet or maybe
out at the sides. Notice where these body parts move and what moves most
and least. Notice in particular how they expand and constrict. Notice how
deep you breathe, is your chest moving, is your tummy moving etc?
Once you know how your tummy expands on inhale and contracts on exhale,
start opposite breathing. Breathe out and expand your tummy, inhale and
pull in tummy. Do this half a dozen times.
Breathe normally three times.
Now imagine doing the opposite breathing another three times making it
perfect in your own mind.
Now do six opposite breathing with tummy. Have a Rest.
Continue to notice how you expand your chest on inhaling again and do 6
opposite breathings with chest. (I.e. expand your chest on exhale, and
contract it on inhale.)
Rest and do the techniques again in your mind.
Now repeat opposite breathing for your chest. Relax.
Next, stand up, inhale, and hold your breath whilst alternating between
expanding and contracting your chest and expanding and contracting your
stomach. (As you contract your chest expand your stomach and vice-versa)
Relax and take a breath, then repeat.

Now lie on your tummy on the floor with your elbows beneath your
shoulders. As you do this, hold up your head and place your forearms out in
front of you like a dogs lying down position.
Repeat the above exercise again. Stand up, inhale, and hold your breath
whilst alternating between expanding and contracting your chest and
expanding and contracting your stomach. (As you contract your chest expand
your stomach and vice-versa)
Next do the same exercise in your mind and then repeat another 6 times
physically.
Now do six tiny slow movements while holding your breath on inhale.
Do the above exercise again but this time very fast. Stand up, inhale, and
hold your breath whilst alternating between expanding and contracting your
chest and expanding and contracting your stomach. (As you contract your
chest expand your stomach and vice-versa)
Rest
Do the above exercise another 6x but this time with large, comfortable
movement. Stand up, inhale, and hold your breath whilst alternating between
expanding and contracting your chest, and expanding and contracting your
stomach. (As you contract your chest expand your stomach and vice-versa)
Rest
Now its time to all the above again but this time while holding your breath
after exhaling. (Contract your chest expand your stomach and vice-versa)
Do the exercise 6 more times in your mind.
Do the exercise with tiny movements.
Do the exercise 6x using very fast movements. Rest and repeat.
Do the exercise 6x using large movements.
Now change positions. Bring up your knees so you are resting on them and
place your forehead in your upturned palms in front of you. You can take
your knees slightly back or forward to find a more comfortable position.
When in this position, notice how your lower back, pelvis and bottom can
help the breathing movements by moving them. Really move your bottom up
and down, pull your tummy in, raise your lower back, push your tummy out
and lower your lower back. Get your pelvis moving in and out.

Now its back to the exercise above. Inhale, and hold your breath whilst
alternating between expanding and contracting your chest and expanding
and contracting your stomach. (As you contract your chest expand your
stomach and vice-versa) Do this 6x.
Do the exercise 6 more times in your mind.
Do the exercise 6 more times with tiny movements.
Do the exercise 6 more times with very fast movements.
Do the exercise 6 more times with large, comfortable movements.
Rest.
Now its time to all the above again but this time while holding your breath
after exhaling. (Contract your chest expand your stomach and vice-versa)
Do the exercise 6 more times in your mind.
Do the exercise 6 more times with tiny movements.
Do the exercise 6 more times with very fast movements.
Do the exercise 6 more times with large, comfortable movements.

Rest
Now lie on your tummy on the floor again with your elbows beneath your
shoulders. As you do this, hold up your head and place your forearms out in
front of you like a dogs lying down position.
Compare all the repetitions to the last time you were in this position. Are the
movements bigger, are you using bottom, pelvis and lower back more, are
you more coordinated, how do they differ?
Repeat the above exercise again. Stand up, inhale, and hold your breath
whilst alternating between expanding and contracting your chest and
expanding and contracting your stomach. (As you contract your chest expand
your stomach and vice-versa) Do this 6x.
Do the exercise 6 more times in your mind.
Do the exercise 6 more times with tiny movements.

Do the exercise 6 more times with very fast movements.

Do the exercise 6 more times with large, comfortable movements.
Repeat all again while holding breath after exhaling.
Do the exercise 6 more times in your mind.
Do the exercise 6 more times with tiny movements.
Do the exercise 6 more times with very fast movements.
Do the exercise 6 more times with large, comfortable movements.
Now move on to your back and notice where your lower back is compared to
the floor. Slowly rise to sitting, and then standing, noticing your breathing. Is
your breathing now deeper? How is your chest and tummy moving, is your
breathing a little more automatic how has it changed?

Shoulders
Lie on the side of the shoulder you are not exercising. You can use a cushion
to support your head and have your arms and legs outstretched.

44 Move your shoulder forward and back to the middle very slowly half
dozen times.

45 Next do the same thing 6x with tiny movements.

46 Then do 6x in your mind, perfectly.
Find where the shoulder jumps, misses or speeds up and go very slowly back
and forward between the jerky bits until they smooth out. Continue to do this
one after another until there is a satisfactory improvement.
Now, from your shoulders resting point in the middle of its range of motion,
go backwards and then forward to the middle point again. Repeat as above,

ironing out the jumpy bits. Remember to use some large and some small
muscle movements and work most where needed.
From your shoulders resting point in the middle, take shoulder up towards
your ear and back down to the middle. Do small, large and slow movements
to find the jerky bits and then do tiny movements in and out of the jerky
movements. When better, rest.
Now from the middle resting point, take your shoulder toward feet and then
back up to the middle again. Repeat the large and small movements ironing
out the jerky bits. Also do some movements in your mind.
This time work through all of the four differing quarter circles from where
your shoulder rests in the middle of its range of motion i.e. top forward,
lower forward, top back and lower back.
In each of the circles think of a clock face, go round each hour of the clock,
anti clockwise and clockwise, ironing out the jerky or unfamiliar hours of the
clock. Do large circles and small circles at a slow and medium pace.
Rest

Take your shoulder toward ear and hip toward ear making one leg shorter
than the other. Bring shoulder and hip up and down co coordinated together
just like one large broom stick. Repeat ten times. Notice how easy and large
the movements are. This time raise your head with your shoulder and hip
going down i.e. your leg getting longer than the other, how much bigger is the
movement when combining your head. Repeat half a dozen times.
Now repeat the movement resting your head notice any improvements.
Rest.
Now stretch your shoulder up whilst hip and leg are going down and
stretching your leg. So leg and shoulder are going opposite out and then back
together again a bit like a xylophone, repeat half a dozen times.
Do some in your mind and repeat again.
Rest
Now take shoulder in complete 360 degree circles clockwise and anti
clockwise large and small circles. Find the hours of the clock face that are
most jerky and do tiny movements back and forth until they are smoothed
out.
Rest. Now Move shoulder and hip forward and backwards together half a
dozen movements large and small, rest, now take your hip forward and
shoulder back then hip back and shoulder forwards. So that they are moving
opposite to each other. Take large and small movements slow and medium do

some in mind as well.

Rest, now, make co-ordinated complete circles with hip and shoulder some in
mind as well, make large and small circles clockwise and anti clockwise. Half
a dozen of each of the movements.
Rest. now take the shoulder in a circle one way and the pelvis in a circle the
opposite way, do large and small movements. Do as many in your mind to help
learn this more difficult movement. The circles now shoulders opposite way
and opposite again for hips.
If your other shoulder is not injured turn to other side do two of each of
the movements with this shoulder listed above and four in the mind. One
side will learn from the other. You can always do the full exercise the other
side on another day.
Lie on your back notice the difference in your shoulders are they higher,
lower, flatter, forward or back to when you started?
Very gradually go to standing check in a mirror if you like; most of you will
notice a difference.
We may do extra exercises in the class that are not listed in this manual. If
you need more information just ask or join in Chris weekly telephone classes
that will be starting soon.
There are over 15,000 of these exercises for different parts of the body.
Popular ones are for the pelvis, increasing lung capacity, chest expansion,
freeing up the ribs, releasing the Thoracic Centre and walking more easily.
There are many, many more.
One more thing
Try this small exercise out.
If you keep repeating the same limiting phrase in your mind, write it down
and then, in your mind, say the sentence backwards in a high pitched,
squeaky voice 10 x as quickly as you can.
You can also say it with a funny accent!
Now repeat it normally to yourself and see if the sentence has the same
impact. My bet, it is different now.

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