CALM EXERCISE TWO

This is a very simple exercise which should be performed as slowly as you possibly can.

1) Countenance and stance as specified, arms hanging loosely by your side.

2) Looking straight ahead, breathe in.

3) Slowly turn your head to look back over your left shoulder as you breathe out.

4) Breathe in as you bring your head back slowly to face the front.

5) Slowly turn your head to look back over your right shoulder as you breathe out.

6) Repeat about three times to either side.

Now for the second part:

1) Looking straight ahead, breathe in.

2) Exhale as your chin is lowered slowly on to the chest.

3) Breathe in as your head comes up straight.

4) Exhale as your head is lowered slowly back (so you are looking towards the ceiling).

5) Repeat three times forwards and backwards.

And the third:

1) Looking straight ahead, breathe in.

2) Exhale as you slowly incline your head to the left (facing forwards).

3) Breathe in as you bring your head back to the upright position.

4) Exhale as you slowly incline your head to the right (still facing forwards).

5) Repeat about three times to either side.

6) Relax.

CALM EXERCISE THREE

This is a simple exercise where the arms describe a large circular movement as you rise up on your toes. You breathe in as your arms and your lungs are at their widest. There is nothing tricky about this exercise; if you move your arms in a large circle, your breathing will coordinate naturally. It should be performed as slowly as you possibly can.

1) Countenance and stance as specified.
2) Bend knees slightly until almost bow-legged. Elbows bent, wrists crossed about navel level, palms facing upwards (see figure 2).
3) As arms move upwards in wide, circular motion, breathe in, straighten legs and rise on to toes as arms reach the highest part of their arc (see figure 3).
4) Continue the circular movement as you exhale and let knees bend again (back to figure 2).
5) Repeat this movement five times.
6) Reverse the whole procedure for another five times.
7) Relax.

CALM EXERCISE FOUR

This exercise is slightly more complex, but the most graceful and relaxing of all the Calm Exercises. Essentially, it is a variation of Calm Exercise Three where the breathing flows just as naturally. You can work your own breathing pattern for this exercise. If you have a large lung capacity (or if you're fit), you can do the whole movement in one breath. Most people will find it easier to do it in two breaths: in and out as the hands rise; in and out as the hands fall. Remember to make the hands/arms movement as slow and fluid as possible.

1) Countenance and stance as specified.
2) Bend knees slightly until almost bowlegged. Fingers entwined, arms straight down, palms upward (see figure 4).
3) Breathe in and raise cupped hands (as if drawing water from a well) to mouth.
4) As hands pass face (rising upwards), turn cupped hands away from you so palms face out (see figure 5) and begin to exhale.
5) Rising on your toes, continue hands upwards until palms face ceiling and arms are fully extended upwards.
6) Breathe in as you reverse the action, bringing hands past face level (see figure 6).
7) Exhale as you sink back into the bow-legged position with arms (fingers still entwined) lowered in front of you (see figure 4).
8) Repeat exercise at least five times until your breathing is deep and regular.
9) Relax.

If you are still restless after performing thesr Calm Exercises, do the following (while standing or reclining).

1) Tense one set of muscles (e.g. arms). Then relax (so you know what 'relaxed' feels like).
2) Tense another set of muscles (e.g. abdomen).
3) Relax them.
4) Repeat with neck, back, legs, hands, feet, buttocks, chest.
5) Then perform the Calm Exercises.

-- This excerpt was taken from The Calm Technique by Paul Wilson