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on the floor. Allow them to relax, as though they were spreading out over and even down into the floor. As they relax, you may begin to feel a vibration at the point in your foot called “bubbling springs” (the Kidney 1 acupuncture point at the upper part of the middle of your foot, as shown in Figure 24). Allow that vibration to spread into your whole foot, and even upward into your leg. Then, for a minute or two, massage the crown point at the top of your head with your index and middle fingers (Figure 25). Rest and sense the point opening. You may feel this opening as a subtle vibration, a melting, a prickly sensation, or a kind of numbness. In any event, keep your attention there until you experience a sensation of some kind.

4 Sensing your whole body breathing

As you keep your attention on your feet and crown you will begin to sense your whole body involved in breathing. As you inhale, you may feel as though you are drawing the bubbling sensation in your feet all the way up through the tissues and organs of your body to join with the breath energy moving to the top of your head. As you exhale, you may sense the inner energy of your breath spreading downward through your entire body toward your feet. When this happens, just enjoy this sensation of the breath energy moving upward and downward in your body. Observe any areas where your breath does not seem to penetrate or move. Work for at least 10 minutes in this way, simply observing the rising and falling of energy, of sensation, through your body. If you don’t feel these movements yet, don’t worry. This can take time. Just go on to the next practice.

Figure 24

Figure 25

5 Lengthening your spine

Stand again in the basic standing posture, with your knees slightly bent and your feet parallel, about shoulder width apart. Let your shoulders relax and your arms simply hang at your sides. Put your attention on the bubbling springs point on both feet and on the crown point. Feel the vibration in both areas. Allow your inhalation to rise from your feet and go all the way up to and out through the top of your head. As it moves up through the top of your spine and your head you may, especially during your first few breaths, sense your spine being lengthened and your head being pulled upward so that it rests more lightly on your spine. Allow your exhalation to start from the top of your head and go down through your feet into the earth. Be sure to stay in touch with your spine as you exhale; see if you can maintain its length. Feel as though your breath is simultaneously raising you upward and rooting you downward (Figure 26). Don’t think about the irrationality of this experience—just let it happen.

Figure 26

6 Connecting heaven and earth

Once you’ve been able to sense these movements, try the following exercise using the same basic standing position. As you inhale, slowly rise up on your toes, and simultaneously raise your arms up in front of you. Your arms should arrive straight over your head (palms facing forward) at the same time that you have reached your full extension (Figure 27). As you exhale, slowly lower your arms and feet until you are in the original standing position. Try this many times. Sense the upward and downward movement of energy. Sense your whole body breathing. Experience how your breath is putting you in touch with your own verticality—connecting heaven and earth both inside and outside your body. Once you’ve felt this, walk around for a few minutes and see how long you can maintain this sensation.

Figure 27

5

THE SPACIOUS BREATH

... each breath we take is filled

not only with the nutrients and energies

we need for life, but also with the expansive,

open quality of space. It is this quality

of spaciousness, if we allow it to enter us,

that can help us open to deeper levels

of our own being and to our own

inner powers of healing.

Thirty spokes together make a wheel for a cart.

It is the empty space in the center

of the wheel which enables it to be used.

Mold clay into a vessel;

it is the emptiness