L E A D T H E W A Y

@Institute for Zen Leadership, 2019. All rights reserved . WWW.ZENLEADER.GLOBAL

ExercisessupportingtheflipsofTheZenLeader

Chapter1Exercises

Flip#1:CopingtoTransforming

Aseverymartialartistknows:effectiveactionstartsfrombeinggroundedandrelaxedinone’sphysicalbody.Aikidomakesthisexplicitwithitsbasicprinciples:relaxcompletely,keeponepoint.Thelatterreferstoa“point”acoupleinchesbelowthenavel,whichisthephysicalcenterofeffectivemovement.Italsoreferstoasenseofcenteredness:astateofreadyacceptance.Thesetwoprinciplesarelinkedbecausethisstateofacceptanceemergesonlytothedegreethatthebodyrelaxes.Thefirstexercisehelpsyoufindthisrelaxedcenterusingthebreath.Thesecondexercisemovesfromthiscenter,helpingyouenterandbecomethe“eyeofthestorm.”

Centering

1. Standcomfortably,withtheweightontheballsofyourfeet.Letyoureyessoften,usingperipheralvisiontosee180degreesaroundyou–allatonceandnothinginparticular.

2. Pictureyourtorsointheshapeofathermometerbulb,clearandrelaxedintheshouldersandribcage,withyourbellyfreetoexpandwitheachbreath.Placeyourhandsonyourlowerbellyandbreatheslowlyinandoutthroughyournose,lettingtensiondropawaywitheveryexhaleuntilyoucanfeelyourbreathmoveunderyourhands(Figure1-1a).

3. Onyournextinhale,letyourhandsrise,palmsup,toyoursolarplexus,allowingthebreathtofillyourbellyfromthebottom(Figure1-1b).

4. Asyouexhale,turnyourpalmstothegroundandgentlypushthemdown,alongwithyourbreath.Atthesametime,imaginetinyrocketsfiringoutoftheheelsofbothfeetandnoticehowthisextendsthebacksofthelegs,bringingtheweighttotheballsofthefeet(Figure1-1c).

5. Releaseandrelaxontheinhaleashandsriseup.Extendthroughtheballsofthefeetontheexhaleashandspressdown.(Figure1-1bandcalternating).

Ribssoften

Bellyfreetoexpandwithbreath

Eyes180°

Weightontheballsofthefeet

a

Keepshouldersdown

Inhale

Fillbelly

Exhale

Handspressdown

Ballsoffeet

pressdown

bc

Figure1-1

EnteringtheEyeoftheStorm

1. Standwithfeetabitwiderthanyourhips,feetparallel,usingperipheralvisiontosee180degreesaroundyou–allatonceandnothinginparticular(Figure1-2a).

2. Slightlybendyourknees.Pushyourrightfootdownandtwisttotheleft,keepingyourupperbodystraight(Figure1-2b).

3. Transferweighttotheleftfootandtwisttotheright(Figure1-2c).Keepswingingleftandright,yourarmslooselikespaghettiandyourhandsfreelyhittingyourbodybeforeyoureversedirection.Feelthemovementcomefromyourfeetandbellycenter.Repeat10x.

4. Cometorestbycuttingthemotioninhalf,halfagain,etc.Picturearadiantsunatyourcenter.Turnyourpalmsoutwardandfeelenergyextendingthroughyourarms,hands,legs,feetandtopofyourhead.

Shouldersrelax

Ribssoften

Bellyexpands

withbreath

Eyes180°

Weightontheballsofthefeet

Gobackandforth10x

a.FrontViewb.SideViewc.OppositeSideViewd.FrontView

Figure1-2

Chapter2Exercises

Flip#2:TensiontoExtension

Tensionflipsintoextensionwhenwehaveenoughawarenessandenergytoletgoofwhat’sstuck.Wecandothisbypunctuatingworkactivitieswithmini-recoverybreaksand,onceortwiceaday,engaginginaphysicallyrenewingpractice.YoucanusetheDown,NotUpMiniBreakwheneveryouneedtogetunstuckfromyourheadandcenteredinhara.Othermini-breakideasarealsolisted,aswellasahostoflongertermpracticesthatmaybecomepartofyourpersonalprescriptionforbuildingandsustainingyourenergyovertime.

Down,NotUpMiniBreak

a. Standcomfortably,feetshoulder-widthapart.Shrugyourshouldersashighuptowardyourearsaspossible,andthendropthem,asinFigure2-1a.Repeatseveraltimes;noticethatyouautomaticallyexhaleasyoudropyourshoulders.

b. Loosenupyourface.Dothisbyopeningyourjawaswideaspossibleandclosingitafewtimes;movingyourlowerjawlaterallybackandforthacoupletimes,openingyoureyesaswideaspossibleandclosingthemacoupleoftimes;makeafewcrazyfaces(Figure2-1b).

c. Loosenupyourneck.Stretchingyournecklong,layyourleftearovertowardyourleftshoulder.Rollyourheadforwardandaroundlikeafree-swingingpendulumuntilyourrightearistowardyourrightshoulder(seeFigure2-1c).Stretchyournecklong,androllbacktheotherway.Repeatafewtimes.

d. Shakeoutanytensioninyourarmsandhands.Standingononefoot,shakeouttensioninyourlegsoneatatime.Retuningtoastillposition,bringyourawarenesstoyourbreathanddoseveral,ever-slowerinhalesandexhalesoftheCenteringbreathexercise(Figure2-1d,orseeChapter1exercisesifyouneedarefresher).

e. Stand,breathingnaturallytoandfromyourhara(Figure2-1e).

a

b

c

Inhale

Fillbelly

Exhale

de

Figure2-1

OtherIdeasforMiniBreaksWhenyouneeda2-minutebreakyoumighttryoneofthese,ormakeupyourown:• Getoutside• Breatheafewsighsofrelief• Massageyoureyes• Getadrinkofwaterand/ora100-150caloriesnack• Stretch• Sing,useyourvoicetomakesimplevowelsounds:ah,oh,etc.,yell!• Shakeouttension• Kickoffyourshoesandmassageyourfeet,pressingonthesoleswithyourthumbs,andopeningthe

bridgeofthefootlikeafan• Takeabriefwalk• Listentoapieceofmusic,movetoapieceofmusic,playapieceofmusicifyoucan• Splashwarmorcoolwateronyourface• Moveawayfromyourdesk,gotalktosomeone

IdeasforPracticeDependingonwhatyouenjoyorneed,worksomeoftheseintoyourdayorweek,orcomeupwithsimilarideasofyourown.Inchapter5,you’llseeeachcolumnofideasrelatestoaspecificenergypattern.

Tospeeduporsharplyfocusyourenergy:RunningKarateWeightliftingCardiomachine(hardandfast)

Kendo,swordworkBicycling(hardandfast)AggressivesportsSkiing(hardandfast)Tennis

Thingsdonewithcutting,sharpmotions

Toslowdownorstabilizeyourenergy:WalkingBallet,formaldanceYogaMeditationDressageCeramicsHousecleaningOrganizingaspaceWoodworkingNeedlepointThingsdonestep-by-step

Tobrightenorlightenupyourenergy Latin,Swing-eraballroomdance

AikidoGolf(theswing)Skating,rollerbladingSwimmingBicycling(slowandeasy)

Skiing(slowandeasy)WeavingJugglingTeamsports(morefunthancompetitive)

ToopenuporbemorepresentinyourenergyTaiChi,ChiKungMeditation(flowstate,Samadhi)

SailingHanglidingScubadivingSnorkelingPhotography(inthemoment)

BeingoutinnatureThingsthatstimulatethesenses

Chapter4Exercises

Flip#4:FromOutTheretoInHere

Ourabilitytoseeintothemirrorandfindourrootfearscanbesystemicallyacceleratedbypracticesthatbuildawarenessandrelaxationinthebody.Why?Becausepsychologicalfearsarealsomanifestasheldtensionandstucknessinthebody.Oncethattensionreleases,it’sasifthefearlosesitshidingplace.Themorefreeandclearweareinourbody,thefewerhotbuttonswehave,thefewer“hooks”wehavetotakethingspersonally.Twoexcellentwaystobuildawarenessandrelaxationinthebodyarethroughmeditationanddeepbodywork.

Deepbodyworkincludesvarioustraditionsofbodytherapy(e.g.,Zentherapy®,IntegralBodywork®,Rolfing)anddeeptissuemassage.Asthebodytherapistworks“outsidein,”findingstuckpointswherewe’recarryingourpain,wecanwork“insideout”toreleasethosetightmuscles,whereuponthepaindecreases,andeventuallydissipatesasthatpartofthebodyclears.Wemightnotknowexactlywhatfearthatpainwastiedto.Butaskanybodyworker,andheorshecantellyoucountlessstoriesofclientswhohavevibrantmemoriesandemotionsthatsurfacewhenamusclereleases.Deepbodyworkispricelesspracticeforconditioningourbodytoreleaseitsfears.

Inmeditation,westopthebodyand,sittingstillwithallsensesopen,wecancultivateaconditionofcompleterelaxationandcompleteawarenessinside-and-outallatthesametime.Afterabout20minutesofthispractice,peoplecommonlyexperienceanabruptdropintension(“droppingintothehara”it’scalledinmyZentradition).Thisisnotsomethingwecanconsciouslywill,becausethistensionisnotconsciousinthefirstplace.Butwhenitfallsaway,itfeelslike,“Ah-h-h,whywasIcarryingallthat?”Andyetwedo.Wealldo.

Thebestwaytolearnmeditationiswiththeguidanceofaskilledteacher.Seekone,andyouwillalmostcertainlyfindone.Butifyou’dliketogetstartedonyourown,orrefreshwhatyoualreadyknowaboutmeditation,thefollowingpracticewillhelp.

aFrontView:onChair

bSideView:oncushion

1

o-o-o-o-o

2

“set”

exhale inhale

relax

cd

Figure4-1PostureforSittingMeditation

SittingMeditation

1. Loosenupyourneckandshoulders,shakingoutanysuperficialtension.Sitonacushionorchair,withyourspineasnaturallystraightasitwouldbeifyouwerestanding.Yourhipjointsshouldbeslightlyhigherthanyourknees(seeFigure4-1)Eyestakein180°vision,withyourgazesplashingoffthefloorafewfeetinfrontofyou.

2. Arcyourarmsintoletter“C’s”,withyourshouldersrelaxedandthebladesofyourhandsonyourcenter(i.e.,hara),palmsup,onehandontopoftheother,slightlybelowyournavel.Here,yourhandscanfeelthebreathmovetoandfromyourhara.Foldinthethumbofyourlowerhandandcloseyourupperhandaroundit.

Breathequietlyinandoutthroughyournose.Asyoustarttoexhaleimaginetwothings:first,aslightcurrentofenergyextendingthroughtheballsofyourfeet(orthroughyourknees,ifonacushion)downintotheearth.Withthisslightextension,you’llnoticea“thereness”orsetfeelinginyourhara,andasenseofextensionthroughyourspineandoutthetopofyourhead(Figure4-1c).Second,inyourmind’svoicelinkyourexhalewithadeepvowelsound,startingwith“ah-h-h,”andworkingthrough“ay,”“ee,”“oh,”and“uu”onsuccessivebreaths.Lettheimaginedsoundpenetrateallthewaythroughyourexhale,makingitaslongandslowasyoucomfortablycan.After“uu,”orifyouloseyourplace,gobackto“ah”.

3. Attheendofyourexhale,relaxcompletely(i.e.,quitextendingenergy)andallowtheinhaletohappenonitsown,fromthebottomup(Figure4-1d).Continueinthisway,alternatingslightextensionasyouexhaleandrelaxasyouinhale.Asthoughtsorimpulsesarise,simplywatchthemwithoutgettinglostinthem,andblendthemwithyourbreathandvoicelessvowelsound.Itisthisbringingthemindbacktothebreaththatbuildsawarenessandtrainsthemind.Sitfor20minutes.

Chapter6Exercises

Flip#6:ControllingtoConnecting

AnInvitationtoSamadhi

Samadhiisastateofcompleteconnectedness,inwhichthoughtissuspended,asno“I”standsaparttothink.Thisconnectednessisnotanexoticcondition,butanaturalstatethatariseswhenwe’reabsorbedintooursetting.Forexample,inathrillingbaseballgamewhenthepitchisthrown,thebatisswung,amomentofcollectiveSamadhiarisesintheabsorbedtrackingoftheball.Orattheendofamomentoussymphony,inabrilliantperformancethathascapturedtheaudience,thequietofSamadhiridesontheendoftheclosingnotebeforethunderousapplauseerupts.

Astheseexamplesillustrate,Samadhiarisesonitsown.Itcannotbewillfullyentered,becausethatwhichwould“will”itisnoneotherthanthestand-apart“I.”Thatsaid,thebodyandbreathcanbedevelopedinwaysthatbecomeconducivetothisconditionarising.Andtheexercisesthemselvesarerelaxingandrejuvenating.Withouttryingtomakeanythinghappen,inviteyourbodyandbreathintotheexercisesthatfollow.LetthequietofSamadhicometoyou.

ThebreathingseriesthatfollowsisadaptedfromharadevelopmentexercisestaughtatChozen-jiandfromLisaSarasohn’sexercisesinTheWoman’sBellyBook(Novato,CA,NewWorldLibrary,2006),usedwithpermission.Igratefullyacknowledgethesesources.

a-h-h-h

abInhale:GatherExhale:Release

Figure6-2

Second,ReleaseWhat’sHolding

1. Standwithfeetinawide,butcomfortablehorsestance.Inhalingthroughyournose,andhunkeringdownslightly,gatheryourforearmstogetherinthemiddleofyourchest,asiftometaphoricallygatheranyworry,concern,orthoughtofanykind(Figure6-2a).

2. Exhalingthroughyourmouth,makethesoundof“ah-h-h”asyoustraightenyourlegs,openyourarms,andreleaseanyandallholding.Letthesoundofah-h-hresonatethroughyourentirebeing,withnothingheldbackorbound.Asyourarmsopen,letyoureyesalsodriftto180degrees,and“see”withyourears.Attheendofyourexhale,pauseforamomenttohanginthisopen-endedNow.(Figure6-2b).Drawinyourarmsandinhaleforthenextcycle;repeatfor5-10breathcycles.

First,EstablishtheCenter

1. Standwithfeethip-widthapart,armsatside(Figure6-1a).Beginningalong,slowinhalethroughyournose,letyourarmsdriftstraightupinfrontofyou(Figure6-1b).Whenthey’reparalleltothefloor,movingever-so-slowly,openthearms180degrees,lettingyourvisionexpandatthesametime(Figure6-1c).Continuetoinhale,andliftyourarmsoverhead,palmstothesky.Stretchslightlytowardtheskyattheendofyourinhale,slightlyliftingyourheels,shiftingyourweighttowardtheballsofthefeet(Figure6-1d).

2. Set,meaningsetdownyourheels,maintainingaslightpressurefromtheballsofyourfeetintotheearth,andfeelaconnectiontothebaseofyourhara.Exhalingslowlythroughyourmouth,makethesoundof“a-a-ay”(i.e.,longā)asiffromtheharaitself.Throughthebaseofbothpalms,extendoutward,turningthewristsback90degrees,andslowlyarcyourarmsbacktocenter(Figure6-1e).Attheendofyourexhale,relaxcompletelyandbeginagain.Repeatfor5-10breathcycles.

a-a-a-y

abcde

Figure6-1

ab

c

de

Figure6-3

Third,Hear/FeelYourEntireBodyAllAtOnce

1. Standwithfeetinawide,butcomfortablehorsestance,shouldersrelaxed,eyes180degrees.Lightlypressyourpalmstogetheratyourhara,fingerspointingdownward(Figure6-3a).Breatheinandoutquietlythroughyournose.Asyoubegineachexhale,slightlyextendtheballsofyourfeetintotheearth,andmaintainthisextensionthroughalong,slowexhale.Relaxontheinhale,andletithappenonitsown.Repeatseveralbreathcycles.

2. Continuebreathingthesamewayasabove.Leavingyourlefthandwhereitis,rotateyourrightelbowsothatyourrighthandpointsupward,thumbsidetouchingyourchest.Asyoufeelthecontactofyourhand,releaseanytensioninyourchest,sothatthetouchcanbe“felt”allthewaytoyourspine(Figure6-3b).Repeatseveralbreathcyclesinthisposture.

3. Continuebreathingthesamewayasabove.Leavingyourlefthandwhereitis,extendyourrighthandjustoveryourhead,pointingupward,nearthebackofyourskull,whereyourspinewouldextendifyouhadafewmorevertebrae(Figure6-3c).Asyouexhale,feelboththegroundednessofharaunderyourlefthand,andtheextensionofyourspinalenergythroughyourrighthand.Repeatseveralbreathcyclesinthisposture,openingyoursensesandfeeling/hearingeverythingwithinyouandaroundyou.

4. Continuebreathingthesamewayasabove.Leavingyourlefthandonthehara,rotateitsothatthepalmfacesup.Drawyourrighthandbackdowntochestlevel,fingerspointingupward,asinthe2ndposture(Figure6-3d).Again,asyoumakecontactwiththechest,emptyanytensionthathasaccumulated,feelingthecontactallthewaytoyourspine.Repeatseveralbreathcyclesinthisposture,feeling/hearingyourentirebodyallatonce.

5. Continuebreathingthesamewayasabove.Leavingyourlefthandonthehara,palmup,rotateyourrightelbowsothatyourrighthand,alsopalmup,comestorestonyourleft.Foldinthethumbofyourlefthandandgentlycupitintheright;thisisthesamehandpositionasforsittingmeditation(Figure6-3e).Repeatseveralbreathcyclesinthisposture,feeling/hearingyourentirebody,yourentireworld,allatonce.

Chapter7Exercises

Flip#7:FromDrivingResultstoAttractingtheFuture

Hopefully,you’vealreadyexperiencedallfourenergypatterns,andhaveasenseabouthoweachofthemplaysdifferentlythroughyou.Themoreeasilyandinstantlyyoucanmovebetweenanyofthem,themoreallofthemaresimultaneouslyavailabletoyourightNow.Thesetwoexerciseshelpyouexperienceall4patternsatonce,andthencreateadrivingrhythmwithoutlosingtheconnectedstate.Theyaresimple,butsubtle,anddeepenwithpractice.

AllPatternsAtOnce

1. EstablishtheCenterandExtension.WestartwiththesamebreathingexerciseyoudidattheendofChapter6,alsodepictedbelow(Figure7-1).Thistime,asyoupresstheballsofyourfeetintotheearthandpalmsupward(Figure7-1d),payparticularattentiontothebaseoftheabdomen.ThisistheDrivercenterandyoucanfeelitfiringwheneveryoupush.Asyouopenyourarmsontheexhale(Figure7-1e),noticeenergyoutthetopofyourspinethroughthetopofyourhead.ThisistheVisionary“center,”whichisnotfixedinthebody,butextendsoutward.Noticebothsolidfoundation(Driver)andextension(Visionary)atthesametime.Repeatseveraltimesuntilyoucanfeelbothpatternsatonce.

a-a-a-y

abcde

Figure7-1

AllPatternsAtOnce–cont.

2. AddRhythmandStillness.Breathinginandoutthroughyournose,startshiftingyourweightfromfoottofoot,feelingagentlerhythmcomeupfromtheearththroughyourentirebody.Letyourheadmoveaswell,andyourhandsmakefigure-8’s(Figure7-2b).PayparticularattentiontoyourbellyasthecenterofthisCollaboratorswinging(Figure7-2c).Keep“listening”tothatbellycenterasyoucutthemotionbyhalf,andhalf,andhalfagain,likeastringdampingout,butstillcapableofvibration.Inthisdynamicstillness,touchyourpalmstogetherjustaboveyoursolarplexus(don’tpress),forearmsmakingastraightlinefromelbow-to-elbow(Figure7-2d).NoticetheuprightnessandcalmofthisOrganizercentercomingtolife.FeelboththerhythmicpotentialoftheCollaboratorandthestillnessoftheOrganizeratthesametime.

abcdef

Figure7-2

3. AllAtOnce.Breatheoutthroughyournose,extendthroughtheballsofyourfeetintotheearth,openyourarmswideandfeelyoureyes,earsandallsensesopen(Figure7-2e).Relaxontheinhaleandcontinuebreathinginthisrhythm.Letyourarmsdriftdownandstandinstillness(Figure7-2f).FeeltheDriver’spower,theCollaborator’srhythm,theOrganizer’scalmandtheVisionary’sextensionallatonce.

DrivingRhythm

1. Startingfromfeelingyourentirebodyandallpatternsatonce(Figure7-3a),openthepalmofyourlefthandandveryslowlystartchoppingitwiththebladeofyourrighthand.Keepyourhandsoftandfeeleachploddingchoplikeaheavystep(Figure7-3b).

2. Nowsharpenyourhandsabitbyextendingenergythroughyourfingersandpickupthepaceofyourchoppinguntilitmatchesabriskwalk(Figure7-3c).Feelintoyourbodyforanythingthattightenedwhenyoupickedupthepaceandrelaxit,returningtoyourall-at-oncestate,evenasyoucontinuechopping.Keepgoingbackandforthbetweenfocusingonyourchoppingandfeelingyourentirebodyallatonce.Playwithdifferentrhythms;seeifyoucanpickouttherhythmoftheday(hint:it’saroundawalkingpaceandfeelsslightlyeasiertomaintainthanotherrhythm).Adrivingrhythmisneitherfastnorslow;ratheritmatchesconditionsandstaysjusthalfabeatahead–ridingthecrestofthewave.

abc

Figure7-3