Dance Fusion with Alisoun Payne in Ashland, Oregon Sunday April 3, 2011

Dance Fusion with Alisoun Payne in Ashland, Oregon Sunday April 3, 2011

Feet First

This is the introduction to the powerful footwork and grounding excercises you can find here.

Our feet after all, are like the roots of a tree into the earth. Each step can be a reminder of our need to stay connected to the earth, grounded for constant nurturance and support. Consider how much time we spend on our feet, or sitting with our feet touching the earth. When active, our feet sustain tremendous forces many times our body weight. As they soldier on, how many of us really pay any attention to our primary connection to the earth? How much do we value the blessing of articulate mobility to the extent we have it or not? Where would we be without healthy feet?

Where is our ground in this rapidly accelerating age of information coming in multiple streams through computer, TV, radio, radio waves, bills, interpersonal communication, family and emotional stress? What enables us to slow down, take this excess stimulation and use our nervous system like a lightning rod to transfers excess electrical charge and stimulation into the earth. The earth takes excess surface energy and tensions from the external environment and the human condition and transmutes them. The earth then gives back and nourishes us in countless ways: our out breath, toxic to us, is received by plants as food and transmuted into more oxygen for us to breath. Faeces becomes fertilizer for the earth to give back flowers, grass, and food.

Our feet create the rhythm and balance of our lives when fully connected, consciously, lovingly to the earth. Consider feeling as though your feet are the paws of a kitten producing mothers milk by padding on the breast. Feel as though each step and movement of the feet is caressing the great mother earth. Develop and feel the relationship growing.

Many constant chronic and acute conditions of the body, like lower back pain, knee problems, stiff neck all begin in the feet. By strengthening and realigning the feet, we strengthen and realign the whole tensegrity structure of the body. By creating a ground of awareness through the feet, we still the nervous system and replenish the body. There are 72,000 nerve endings in the body and they all have relationship in the feet – this is the principle of Reflexology. By working on the pressure points of the foot, one can thus stimulate and heal the divers organs of the body. This is one reason why in Japan and China  barefoot walking on pebbles, rocky terrain, over roots, mud and wet streams is actively pursued to bring health and vitality thorough the feet to stimulate the organs. Also, many of the fifteen meridians of the body, which are used in acupuncture, shiatsu, acupressure and chi gung, originate in the feet. These are but a few examples of how primary the feet are to the health and continuance of every human on the planet.

Through this work and the upcoming book, we will explore exercises and tools to expand consciousness in and of the foot. To slow the meanderings of the mind, to stabilize the overindulgent desires of the heart – and to bring balance to the body. When the heart, mind and body are balanced, the soul has a fully developed and prepared temple to reside in and integrate with. This unifies heaven and earth, through the roots of awareness, the unconscious and subconscious of the individual, and the whole collective consciousness of mankind – beginning with the feet!

In primitive societies, since the beginning of mankind on the face of the earth, tribal dance has been a major contributor to the health and well being of each tribal member. But also, the repeated rhythms of foot stomping on earth, hand clapping, vocal chanting and drumming, rhythmic cadence, has helped to create and nurture the tribal resonant field. Creating deep connectivity between the individual and the tribe, and the tribe and the earth and all the forces of nature that run through the earth. Most of these dances were enacted in bare feet on the soil. In the grass, dirt, on high rocky plateaus. In rivers and streams. Even Eskimos and people in the frozen north have used foot stomping rhythms to warm the soul. To call on the elemental wisdom of the earth to channel through their bodies. To bring peace and clarity, nurturance and deep awareness of the tribal, co-creative now. We will explore these rhythms in this upcoming series of books on feet.

As humans, we learn more during the time of gestation and inception and go through more growth change as well, from birth to three years, than we do for the rest of our lives. Most of this learning comes about in a nonverbal, inquiry based, awareness. Where wonderment of everything that happens becomes the integrator and motivator of chemical, physical emotional and mental change through growth. This inquiring mind, not looking how to benefit, but a mind that moves into complete unity with what is. Becoming for a moment in time, that which is being perceived, wholly and completely. Therefore, transforming the observer into something completely new. And when that exchange is really deep, we can even term it intercourse, because that which is being observed, changes as much as the observer. What would it be like to use our feet in a never-ending inquiry, without words? Of the textures of the earth that we walk on? What would it be like for the analytical mind instead of directing the feet, to invite the intelligence and sensual awareness of the foot itself, to speak, to take the normal mind on a journey of awareness that starts in the feet? For the analytical aspect of self to take a holiday from dominating, to a more relaxed stance of observing, witnessing.

For the exercises, please continue here

Star Wars characters as parts of a conscious whole.

I invite you to view each character in the first Star Wars movie as an aspect of one fully integrated person, where that integrated person would represent all of these different awareness wavelengths in a synergistic whole.

When we are born, some of these aspects are strong, dominant, while others are dormant, waiting to be activated.  In order to inter-relate with life in every moment in a fully aware, non-reactive and co-creative way, we need all parts of the self to be balanced and activated.

Living Toolbox offers exercises and methods of self inquiry, physical, mental and emotional, to bring the less developed aspects of  self into their full potential and the dominant aspects into balanced partnership.

Consider Luke Skywalker as representative of:
Innocence and trust.  Open, excited, questioning, receiving.  Not fully formed.  Living in the now.  Open to the new.

Hans Solo
Ego.  A series of programs that replay in every situation whether appropriate or not becoming, in most cases, more and more fixated with each replay.  Driven by need for approval and success.  Ego driven by mind creates separation in order to know. Separation and distance gives particulate information which allows one to postulate future probabilities, then thoughts of controlling future events. (more…)

The Matrix – Joseph Campbell Monomyth

Foot Exercises

On this page,  you will find detailed exercises to connect to the earth and develop highly articulate function in the feet, helping alignment of the spine and improve numerous posture related problems. For the introduction to this work, please see here.

Here, we will explore and articulate the bones, tendons, ligaments and muscles of the foot for any that are out of place or dysfunctional as this will affect the whole body. The body reads a weakened muscle in the foot and recruits muscles above or below the foot muscle, to support the weakness. After a while, the weakness increases as it is not being used, and the recruited muscles get over worked and tighter and tighter and until, even more muscle is recruited above that point, effecting the ankle, knee, hip, eventually the lower back. And finally, alternate vertebrae in the spine and up to the skull.

Beginning Exercises to Help Bring Awareness into the Feet

I. Notice the Present State of Your Body

Starting at your feet, move your attention up through your body in order to observe how the muscles, bones, tendons and ligaments are arranging themselves to keep you standing.

Begin by standing bare foot with both feet parallel forward, ankles touching. Relax the arms and shoulders and look straight ahead, but don’t focus on anything in particular. Notice your feet on the surface beneath you. Is more weight on one foot? Is the weight on the inside, or outside of the foot? Move up to your ankles. Are your ankles making any compensation for your balance? Do you feel any tension or stress here? On to your calves. Are they relaxed, tight, can you feel them at all? Thighs, pelvis, hips. Just observe what you notice in these areas, but don’t try to “fix” or “correct” anything. Does your lower back sway out, or does it drop under, causing the pubis to point forward?

Continue moving all the way up your body, just noticing and mapping what your body feels like in this moment.

II. Three Legs of a Stool

Imagine a stool with three legs. When each point of the stool’s legs evenly touch the ground, the stool is firmly planted and can support your weight if you choose to sit on it. If you shorten one or more of the legs, or remove a leg, the stool cannot perform its function, and all sorts of chaos ensues if you try to sit on it. Similarly, there are three points of contact on the bottom of each foot that allow for balanced posture, synergistic muscle recruitment and, in the terms of Chinese medicine, uninterrupted flow of energy through the meridians of the body. If these three points of the foot are not equally planted on the ground with an even distribution of weight, similar chaos ripples up your body, with multiple muscles, bones, ligaments and tendons readjusting and compensating for the imbalance in the feet. This, in turn, causes blocked energy flow in the meridians of the body. The result is not only a misaligned, overstressed muscular skeletal system, but this energetic tension also loads into the nervous system, causing dis-ease and emotional fatigue.

The diagram illustrates the three contact points of the feet.
The first is on the bottom of the heel, just to the right of center, under the calcaneus bone.
The second is on that fleshy, knobby inner part, just below the big toe.
The third is the fleshy, knobby part just below the pinky toe.

Proper Sitting for the Exercises

Sit at the edge of a chair, with your back upright. Choose a chair height that allows your knee joint to form a 90 degree angle with your feet, which are flat on the floor, parallel forward. The back of your knees should be just over the back of your heels. Place your hands on the top of your thighs, just above your knees. This will allow you to notice if your knees bow inward or outward in the following exercises.

Planting the Three Points Evenly on the Ground

As described above, sit with your feet flat on the floor, parallel forward. Have the heel contact point press into the ground and notice what that feels like. Do the same for the second and third contact points, below the big toe and pinky toe. Exert even pressure across all three points. Imagine that these points are tendrils extending into the ground, gaining energy and support from the earth.

III. Getting to Know Your Arches

Did you know that you had multiple arches in your foot, and that they all work synergistically to support you, relieving stress in the ankles, knees, hips and lower back? We will look at four of the arches here. Start by sitting at the edge of a chair, as described above in “Proper Sitting for the Exercises.” Throughout these exercises, remember to plant the three supporting points evenly on the ground, and to have them remain in contact with the ground at all times.

Inner Arch

The inner arch is the one with which you are probably most familiar. It runs along the inner sole of the foot, from just below the big toe to just before the heel.

While sitting, with all three points of the foot evenly in contact with the ground, pull this inner arch up and back, imagining it wrapping, like an ace bandage, up through the heel and around to the outer ankle. Try not to grip the toes, keeping them relaxed. Try not to use any calf muscles or hamstrings, either. With a small bit of practice, it is possible to use only the muscles in the foot. Check your knees to be sure they are not wobbling while you are lifting the arch.

Lift the inner arch, then slowly lower it. Repeat five times.

Outer Arch

The outer arch runs along the outside sole of the foot, between the third contact point beneath the pinky toe and the outside portion of the heel. Beginning with proper sitting and the three points of the feet planted on the ground, lift the outer arch. Pull the arch up and back, imagining it wrapping, like and ace bandage, up through the heel and around to the inner ankle. Try not to grip the toes, keeping them relaxed. Try not to use any calf muscles or hamstrings, either. Check your knees during this movement to make sure that they remain pointing forward, aligned over your second and third toes.

Lift the outer arch, then slowly lower it. Repeat five times.

Heel Arch

The forward, central point of the fleshy part of the heel is the heel arch. It is just forward from where the weight lands on the heel. Beginning with proper sitting and the three points of the feet planted on the ground, lift the heel arch. Pull the arch up and back, imagining it wrapping, like two ace bandages, down either side of the Achilles heel and up either side of the back of the ankle. Try not to grip the toes, keeping them relaxed. Try not to use any calf muscles or hamstrings, either. Check the positioning of your knees during this exercise.

Lift the heel arch, then slowly lower it. Repeat five times.

Ball of the Foot Arch

This arch originates in the center of the ball of the foot, between the second and third toes. Beginning with proper sitting and the three points of the feet planted on the ground, lift this arch. Imagine that you are standing on two pegs, and how the balls of your feet would curl around the pegs in order to hold your balance. While the other three arches pull up and back, this arch pulls up and forward. See if you can see the top of your foot moving up and forward during this exercise. Try not to grip the toes, keeping them relaxed. Try not to use any calf muscles or hamstrings, either. Check the positioning of your knees to make sure they are parallel forward, aligned over the second and third toes.

Lift the ball of the foot arch, then slowly lower it. Repeat five times.

Putting it All Together and Adding Your Toes
Now it becomes interesting, as you lift each arch sequentially and release one at a time.

If, at this point, you never realized that anything existed below your ankles, don’t despair. The purpose of these techniques is to awaken your awareness to your feet and to gain the realization of the incredible job that they tirelessly do for you. Your reward will be that aches and pains will diminish or go away. And increasing the circulation through your feet integrates an energetic flow throughout your entire body, providing a pervasive sense of well being.

Beginning with proper sitting posture and the three points of the feet planted on the ground,
Lift the inner arch. Without dropping it,
Lift the outer arch. Without dropping it,
Lift the heel arch. Without dropping it,
Lift the ball of the foot arch.

With all four arches lifted and with the three points still on the ground, lift all your toes up and back, spreading them as wide as you can. Starting with the pinky toe, drop it to the floor, then the fourth toe, third toe, second toe and finally, the big toe.

Then reverse,
Drop the ball of the foot arch.
Drop the heel arch.
Drop the outer arch.
Drop the inner arch.

Relax, and take a deep breath.

Repeat this sequence of lifting all four arches and then the toes five times.

Standing Exercises

All of the above exercises can be done standing. There are variations for standing:

Variation 1

Stand with your feet hip-width apart, pointing parallel forward. Your legs are straight, with a slight bend of the knee, only to prevent your knees from locking. Shoulders and arms are dropped and relaxed. Your gaze is forward, but not focusing on anything in particular. During the exercise, allow your inner gaze to observe your feet. Begin the above exercises, lifting one arch at a time, or lifting all arches sequentially, then the toes, releasing the toes, then releasing one arch at a time.

Variation 2

Stand with your feet hip-width part, pointing parallel forward.
Bend your knees as far as you can, while keeping your feet flat on the ground and knees forward without a wobble.
Lift each arch sequentially.
Lift the toes up and back, while keeping the arches lifted.
Straighten the knees.
Drop the toes one at a time, beginning with the pinky toe.
Drop the arches one at a time, starting with ball of the foot, heel, outer, then inner.

Variation 3

Place your hands at shoulder height on a wall to help you balance.
Engage all three contact points on the soles of your feet.
Lift each arch sequentially.
Bend the knees and drop 7 or 8 inches.
Lift the heels to come up on the toes, lifting as high as you can. Imagine balancing a book on your head. The height of your head does not change. Your torso or hips do not wobble. Only the heels lift and the knees move forward.
When you have gone as far forward and as high on you heels as you can, stand upright.
Lower your heels to the ground.
Repeat.

Sitting on the Floor

Sit on the floor so that your legs are straight in front of you, with an upright back. You may use your hands to on either side for support.
Flex your feet back so that your toes are stretching toward your navel.
Remaining flexed, press the soles of your feet together while pulling your big toe away.
Remaining flexed, pull your feet back to starting and beyond, pressing them out beyond the outside of your ankles, pinky toe up.

Repeat, turning your flexed feet inward, then outward, five times.

Romancing Sleep

An Award Winner!

Look for upcoming announcements about the June 1st launch of Romancing Sleep by Constantine Darling & Terri Salvatore-Swahn.
This book has already won a bronze medal award in the Living Now Book Awards, Books for Better Living. 
Lots of free gifts will be coming to you on June 1st when you receive a message from us in your inbox!  Please be sure to look for this upcoming email!

Purchase Romancing Sleep here

4 steps to conscious dreaming

Dance Fusion with Alisoun Payne in Ashland, Oregon Sunday April 3, 2011

Dance Fusion with Alisoun Payne in Ashland, Oregon Sunday April 3, 2011

Feet First

This is the introduction to the powerful footwork and grounding excercises you can find here.

Our feet after all, are like the roots of a tree into the earth. Each step can be a reminder of our need to stay connected to the earth, grounded for constant nurturance and support. Consider how much time we spend on our feet, or sitting with our feet touching the earth. When active, our feet sustain tremendous forces many times our body weight. As they soldier on, how many of us really pay any attention to our primary connection to the earth? How much do we value the blessing of articulate mobility to the extent we have it or not? Where would we be without healthy feet?

Where is our ground in this rapidly accelerating age of information coming in multiple streams through computer, TV, radio, radio waves, bills, interpersonal communication, family and emotional stress? What enables us to slow down, take this excess stimulation and use our nervous system like a lightning rod to transfers excess electrical charge and stimulation into the earth. The earth takes excess surface energy and tensions from the external environment and the human condition and transmutes them. The earth then gives back and nourishes us in countless ways: our out breath, toxic to us, is received by plants as food and transmuted into more oxygen for us to breath. Faeces becomes fertilizer for the earth to give back flowers, grass, and food.

Our feet create the rhythm and balance of our lives when fully connected, consciously, lovingly to the earth. Consider feeling as though your feet are the paws of a kitten producing mothers milk by padding on the breast. Feel as though each step and movement of the feet is caressing the great mother earth. Develop and feel the relationship growing.

Many constant chronic and acute conditions of the body, like lower back pain, knee problems, stiff neck all begin in the feet. By strengthening and realigning the feet, we strengthen and realign the whole tensegrity structure of the body. By creating a ground of awareness through the feet, we still the nervous system and replenish the body. There are 72,000 nerve endings in the body and they all have relationship in the feet – this is the principle of Reflexology. By working on the pressure points of the foot, one can thus stimulate and heal the divers organs of the body. This is one reason why in Japan and China  barefoot walking on pebbles, rocky terrain, over roots, mud and wet streams is actively pursued to bring health and vitality thorough the feet to stimulate the organs. Also, many of the fifteen meridians of the body, which are used in acupuncture, shiatsu, acupressure and chi gung, originate in the feet. These are but a few examples of how primary the feet are to the health and continuance of every human on the planet.

Through this work and the upcoming book, we will explore exercises and tools to expand consciousness in and of the foot. To slow the meanderings of the mind, to stabilize the overindulgent desires of the heart – and to bring balance to the body. When the heart, mind and body are balanced, the soul has a fully developed and prepared temple to reside in and integrate with. This unifies heaven and earth, through the roots of awareness, the unconscious and subconscious of the individual, and the whole collective consciousness of mankind – beginning with the feet!

In primitive societies, since the beginning of mankind on the face of the earth, tribal dance has been a major contributor to the health and well being of each tribal member. But also, the repeated rhythms of foot stomping on earth, hand clapping, vocal chanting and drumming, rhythmic cadence, has helped to create and nurture the tribal resonant field. Creating deep connectivity between the individual and the tribe, and the tribe and the earth and all the forces of nature that run through the earth. Most of these dances were enacted in bare feet on the soil. In the grass, dirt, on high rocky plateaus. In rivers and streams. Even Eskimos and people in the frozen north have used foot stomping rhythms to warm the soul. To call on the elemental wisdom of the earth to channel through their bodies. To bring peace and clarity, nurturance and deep awareness of the tribal, co-creative now. We will explore these rhythms in this upcoming series of books on feet.

As humans, we learn more during the time of gestation and inception and go through more growth change as well, from birth to three years, than we do for the rest of our lives. Most of this learning comes about in a nonverbal, inquiry based, awareness. Where wonderment of everything that happens becomes the integrator and motivator of chemical, physical emotional and mental change through growth. This inquiring mind, not looking how to benefit, but a mind that moves into complete unity with what is. Becoming for a moment in time, that which is being perceived, wholly and completely. Therefore, transforming the observer into something completely new. And when that exchange is really deep, we can even term it intercourse, because that which is being observed, changes as much as the observer. What would it be like to use our feet in a never-ending inquiry, without words? Of the textures of the earth that we walk on? What would it be like for the analytical mind instead of directing the feet, to invite the intelligence and sensual awareness of the foot itself, to speak, to take the normal mind on a journey of awareness that starts in the feet? For the analytical aspect of self to take a holiday from dominating, to a more relaxed stance of observing, witnessing.

For the exercises, please continue here

Star Wars characters as parts of a conscious whole.

I invite you to view each character in the first Star Wars movie as an aspect of one fully integrated person, where that integrated person would represent all of these different awareness wavelengths in a synergistic whole.

When we are born, some of these aspects are strong, dominant, while others are dormant, waiting to be activated.  In order to inter-relate with life in every moment in a fully aware, non-reactive and co-creative way, we need all parts of the self to be balanced and activated.

Living Toolbox offers exercises and methods of self inquiry, physical, mental and emotional, to bring the less developed aspects of  self into their full potential and the dominant aspects into balanced partnership.

Consider Luke Skywalker as representative of:
Innocence and trust.  Open, excited, questioning, receiving.  Not fully formed.  Living in the now.  Open to the new.

Hans Solo
Ego.  A series of programs that replay in every situation whether appropriate or not becoming, in most cases, more and more fixated with each replay.  Driven by need for approval and success.  Ego driven by mind creates separation in order to know. Separation and distance gives particulate information which allows one to postulate future probabilities, then thoughts of controlling future events. (more…)

The Matrix – Joseph Campbell Monomyth

Foot Exercises

On this page,  you will find detailed exercises to connect to the earth and develop highly articulate function in the feet, helping alignment of the spine and improve numerous posture related problems. For the introduction to this work, please see here.

Here, we will explore and articulate the bones, tendons, ligaments and muscles of the foot for any that are out of place or dysfunctional as this will affect the whole body. The body reads a weakened muscle in the foot and recruits muscles above or below the foot muscle, to support the weakness. After a while, the weakness increases as it is not being used, and the recruited muscles get over worked and tighter and tighter and until, even more muscle is recruited above that point, effecting the ankle, knee, hip, eventually the lower back. And finally, alternate vertebrae in the spine and up to the skull.

Beginning Exercises to Help Bring Awareness into the Feet

I. Notice the Present State of Your Body

Starting at your feet, move your attention up through your body in order to observe how the muscles, bones, tendons and ligaments are arranging themselves to keep you standing.

Begin by standing bare foot with both feet parallel forward, ankles touching. Relax the arms and shoulders and look straight ahead, but don’t focus on anything in particular. Notice your feet on the surface beneath you. Is more weight on one foot? Is the weight on the inside, or outside of the foot? Move up to your ankles. Are your ankles making any compensation for your balance? Do you feel any tension or stress here? On to your calves. Are they relaxed, tight, can you feel them at all? Thighs, pelvis, hips. Just observe what you notice in these areas, but don’t try to “fix” or “correct” anything. Does your lower back sway out, or does it drop under, causing the pubis to point forward?

Continue moving all the way up your body, just noticing and mapping what your body feels like in this moment.

II. Three Legs of a Stool

Imagine a stool with three legs. When each point of the stool’s legs evenly touch the ground, the stool is firmly planted and can support your weight if you choose to sit on it. If you shorten one or more of the legs, or remove a leg, the stool cannot perform its function, and all sorts of chaos ensues if you try to sit on it. Similarly, there are three points of contact on the bottom of each foot that allow for balanced posture, synergistic muscle recruitment and, in the terms of Chinese medicine, uninterrupted flow of energy through the meridians of the body. If these three points of the foot are not equally planted on the ground with an even distribution of weight, similar chaos ripples up your body, with multiple muscles, bones, ligaments and tendons readjusting and compensating for the imbalance in the feet. This, in turn, causes blocked energy flow in the meridians of the body. The result is not only a misaligned, overstressed muscular skeletal system, but this energetic tension also loads into the nervous system, causing dis-ease and emotional fatigue.

The diagram illustrates the three contact points of the feet.
The first is on the bottom of the heel, just to the right of center, under the calcaneus bone.
The second is on that fleshy, knobby inner part, just below the big toe.
The third is the fleshy, knobby part just below the pinky toe.

Proper Sitting for the Exercises

Sit at the edge of a chair, with your back upright. Choose a chair height that allows your knee joint to form a 90 degree angle with your feet, which are flat on the floor, parallel forward. The back of your knees should be just over the back of your heels. Place your hands on the top of your thighs, just above your knees. This will allow you to notice if your knees bow inward or outward in the following exercises.

Planting the Three Points Evenly on the Ground

As described above, sit with your feet flat on the floor, parallel forward. Have the heel contact point press into the ground and notice what that feels like. Do the same for the second and third contact points, below the big toe and pinky toe. Exert even pressure across all three points. Imagine that these points are tendrils extending into the ground, gaining energy and support from the earth.

III. Getting to Know Your Arches

Did you know that you had multiple arches in your foot, and that they all work synergistically to support you, relieving stress in the ankles, knees, hips and lower back? We will look at four of the arches here. Start by sitting at the edge of a chair, as described above in “Proper Sitting for the Exercises.” Throughout these exercises, remember to plant the three supporting points evenly on the ground, and to have them remain in contact with the ground at all times.

Inner Arch

The inner arch is the one with which you are probably most familiar. It runs along the inner sole of the foot, from just below the big toe to just before the heel.

While sitting, with all three points of the foot evenly in contact with the ground, pull this inner arch up and back, imagining it wrapping, like an ace bandage, up through the heel and around to the outer ankle. Try not to grip the toes, keeping them relaxed. Try not to use any calf muscles or hamstrings, either. With a small bit of practice, it is possible to use only the muscles in the foot. Check your knees to be sure they are not wobbling while you are lifting the arch.

Lift the inner arch, then slowly lower it. Repeat five times.

Outer Arch

The outer arch runs along the outside sole of the foot, between the third contact point beneath the pinky toe and the outside portion of the heel. Beginning with proper sitting and the three points of the feet planted on the ground, lift the outer arch. Pull the arch up and back, imagining it wrapping, like and ace bandage, up through the heel and around to the inner ankle. Try not to grip the toes, keeping them relaxed. Try not to use any calf muscles or hamstrings, either. Check your knees during this movement to make sure that they remain pointing forward, aligned over your second and third toes.

Lift the outer arch, then slowly lower it. Repeat five times.

Heel Arch

The forward, central point of the fleshy part of the heel is the heel arch. It is just forward from where the weight lands on the heel. Beginning with proper sitting and the three points of the feet planted on the ground, lift the heel arch. Pull the arch up and back, imagining it wrapping, like two ace bandages, down either side of the Achilles heel and up either side of the back of the ankle. Try not to grip the toes, keeping them relaxed. Try not to use any calf muscles or hamstrings, either. Check the positioning of your knees during this exercise.

Lift the heel arch, then slowly lower it. Repeat five times.

Ball of the Foot Arch

This arch originates in the center of the ball of the foot, between the second and third toes. Beginning with proper sitting and the three points of the feet planted on the ground, lift this arch. Imagine that you are standing on two pegs, and how the balls of your feet would curl around the pegs in order to hold your balance. While the other three arches pull up and back, this arch pulls up and forward. See if you can see the top of your foot moving up and forward during this exercise. Try not to grip the toes, keeping them relaxed. Try not to use any calf muscles or hamstrings, either. Check the positioning of your knees to make sure they are parallel forward, aligned over the second and third toes.

Lift the ball of the foot arch, then slowly lower it. Repeat five times.

Putting it All Together and Adding Your Toes
Now it becomes interesting, as you lift each arch sequentially and release one at a time.

If, at this point, you never realized that anything existed below your ankles, don’t despair. The purpose of these techniques is to awaken your awareness to your feet and to gain the realization of the incredible job that they tirelessly do for you. Your reward will be that aches and pains will diminish or go away. And increasing the circulation through your feet integrates an energetic flow throughout your entire body, providing a pervasive sense of well being.

Beginning with proper sitting posture and the three points of the feet planted on the ground,
Lift the inner arch. Without dropping it,
Lift the outer arch. Without dropping it,
Lift the heel arch. Without dropping it,
Lift the ball of the foot arch.

With all four arches lifted and with the three points still on the ground, lift all your toes up and back, spreading them as wide as you can. Starting with the pinky toe, drop it to the floor, then the fourth toe, third toe, second toe and finally, the big toe.

Then reverse,
Drop the ball of the foot arch.
Drop the heel arch.
Drop the outer arch.
Drop the inner arch.

Relax, and take a deep breath.

Repeat this sequence of lifting all four arches and then the toes five times.

Standing Exercises

All of the above exercises can be done standing. There are variations for standing:

Variation 1

Stand with your feet hip-width apart, pointing parallel forward. Your legs are straight, with a slight bend of the knee, only to prevent your knees from locking. Shoulders and arms are dropped and relaxed. Your gaze is forward, but not focusing on anything in particular. During the exercise, allow your inner gaze to observe your feet. Begin the above exercises, lifting one arch at a time, or lifting all arches sequentially, then the toes, releasing the toes, then releasing one arch at a time.

Variation 2

Stand with your feet hip-width part, pointing parallel forward.
Bend your knees as far as you can, while keeping your feet flat on the ground and knees forward without a wobble.
Lift each arch sequentially.
Lift the toes up and back, while keeping the arches lifted.
Straighten the knees.
Drop the toes one at a time, beginning with the pinky toe.
Drop the arches one at a time, starting with ball of the foot, heel, outer, then inner.

Variation 3

Place your hands at shoulder height on a wall to help you balance.
Engage all three contact points on the soles of your feet.
Lift each arch sequentially.
Bend the knees and drop 7 or 8 inches.
Lift the heels to come up on the toes, lifting as high as you can. Imagine balancing a book on your head. The height of your head does not change. Your torso or hips do not wobble. Only the heels lift and the knees move forward.
When you have gone as far forward and as high on you heels as you can, stand upright.
Lower your heels to the ground.
Repeat.

Sitting on the Floor

Sit on the floor so that your legs are straight in front of you, with an upright back. You may use your hands to on either side for support.
Flex your feet back so that your toes are stretching toward your navel.
Remaining flexed, press the soles of your feet together while pulling your big toe away.
Remaining flexed, pull your feet back to starting and beyond, pressing them out beyond the outside of your ankles, pinky toe up.

Repeat, turning your flexed feet inward, then outward, five times.

Romancing Sleep

An Award Winner!

Look for upcoming announcements about the June 1st launch of Romancing Sleep by Constantine Darling & Terri Salvatore-Swahn.
This book has already won a bronze medal award in the Living Now Book Awards, Books for Better Living. 
Lots of free gifts will be coming to you on June 1st when you receive a message from us in your inbox!  Please be sure to look for this upcoming email!

Purchase Romancing Sleep here

4 steps to conscious dreaming