This practice uses “energy” as a personal image for felt intensity, attention, or tension. Imagine moving from an area of greater intensity toward an area of less intensity, allowing your experience to feel more even.
Each exercise lasts one minute. The eight exercises are shuffled so all appear before the set repeats:
- In Left → Out Right, and the reverse.
- In Up → Out Down, and the reverse.
- In Front → Out Back, and the reverse.
- In Self → Out Others, and the reverse.
During the in-breath, a broad warm field gathers across the starting half or region of the body. During the out-breath, that field softens while a cool field fills the destination. The whole region participates, rather than a single point. Left and right are your body's left and right, as viewed from the front. The front/back exercise uses a side view. Up/down divides at the waist. Self/others lights the whole person and then the other figure.
“Others” means extending your attention outward; it does not require another person to be present. Use Reverse direction on any exercise if the opposite direction fits your sensations better.
Sit or stand comfortably. Keep your breathing easy, without holding or forcing it. If uncomfortable or lightheaded, pause and return to natural breathing. This is a contemplative visualization, not a measurement of bodily energy or a medical treatment.
Body silhouettes load from body-silhouettes.png beside this HTML file. Gold marks the starting region and turquoise marks the destination. Broad outlined fields brighten with each breath.
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