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+The Project Gutenberg eBook, How to Add Ten Years to your Life and to
+Double Its Satisfactions, by S. S. Curry
+
+
+This eBook is for the use of anyone anywhere at no cost and with
+almost no restrictions whatsoever.  You may copy it, give it away or
+re-use it under the terms of the Project Gutenberg License included
+with this eBook or online at www.gutenberg.org
+
+
+
+
+
+Title: How to Add Ten Years to your Life and to Double Its Satisfactions
+
+
+Author: S. S. Curry
+
+
+
+Release Date: July 5, 2007  [eBook #22005]
+
+Language: English
+
+Character set encoding: ISO-8859-1
+
+
+***START OF THE PROJECT GUTENBERG EBOOK HOW TO ADD TEN YEARS TO YOUR LIFE
+AND TO DOUBLE ITS SATISFACTIONS***
+
+
+E-text prepared by Audrey Longhurst, Janet Blenkinship, and the Project
+Gutenberg Online Distributed Proofreading Team (http://www.pgdp.net)
+
+
+
+HOW TO ADD TEN YEARS
+TO YOUR LIFE
+AND TO DOUBLE ITS SATISFACTIONS
+
+by
+
+S. S. CURRY, Ph.D., Litt.D.
+
+
+
+
+
+
+
+    Can you wake as wake the birds?
+      In their joy and singing share?
+    Stretch your limbs as do the herds,
+      And drink as deep the morning air?
+    Quick as larks on upward wing,
+      Can you shun the demon's wiles,
+    Promptly as the robins sing,
+      Can you change all frowns to smiles?
+    Can you spurn fear's coward whine,
+      Meet each day with joyous song?
+    Then will angels guard your shrine,
+      Joys be deep and life be long.
+
+
+Boston
+School of Expression
+Book Department
+Pierce Bldg., Copley Square
+
+Copyright
+by
+S. S. Curry
+1915
+
+
+
+                   To Those Who
+          Loyally Responded to The Dream
+                And to Those Who
+          By Thought, Word or Act Will Aid
+              The School of Expression
+    To Perform Its Important Function In Education.
+
+
+
+QUI TRANSTULIT SUSTINET
+
+    As ancient exile at the close of day,
+        Paused on his country's farthest hills to view
+        Those valleys sinking in the distant blue
+    Where all the joys and hopes of childhood lay;
+    So now across the years our thoughts will stray
+        To those whose hearts were ever brave and true,
+        Who gave the hope and faith from which we drew
+    The strength to climb thus far upon our way.
+    As he amid the rocks and twilight gray,
+        Saw rocks and steeps transform to stairs, and knew
+        He wandered not alone; so may we too
+    See this, our tentless crag where wild winds play
+        A Bethel rise, and we here wake to know
+        That down and upward angels come and go.
+
+
+
+
+
+CONTENTS
+
+
+                                                  Page
+
+  Why and Wherefore                                  7
+
+  I.    Significance of Morning                     11
+
+  II.   Supposed Secrets of Health and Long Life    24
+
+  III.  What is an Exercise?                        43
+
+  IV.   Program of Exercises                        54
+
+  V.    How to Practice the Exercises               84
+
+  VI.   Actions of Every Day Life                  102
+
+  VII.  Work and Play                              109
+
+  VIII. Significance of Night and Sleep            122
+
+
+
+
+WHY AND WHEREFORE
+
+
+When over eighty years of age, the poet Bryant said that he had added
+more than ten years to his life by taking a simple exercise while
+dressing in the morning. Those who knew Bryant and the facts of his life
+never doubted the truth of this statement.
+
+I have made inquiries lately among men who are eighty years of age, as
+to their method of waking up. Almost without exception, I find that they
+have been in the habit of taking simple exercise upon rising and also
+before retiring.
+
+While studying voice in Paris, over thirty years ago, my teacher was so
+busy that he had to take me before breakfast at an hour which, to a
+Parisian, was a very early one.
+
+"Vocal exercises may be more difficult at this time," he said, "but it
+is the best time. If we can start the day with the right exercise of the
+voice, the use of it all through the day will be additional right
+practice."
+
+Later, when I studied with the elder Lamperti in Italy, I requested and
+secured an early hour in the morning for my lessons.
+
+In teaching I have always urged students to take their exercises the
+first thing in the morning. Those who have taken my advice have later
+been grateful for the suggestion.
+
+If my own morning exercises are neglected, I feel as if I had missed a
+meal or had lost much sleep. I was never what is called physically
+strong; in fact, physicians have continually prophesied my downfall, yet
+all my life I have performed about three men's work, and by the use of a
+few exercises have probably doubled the length of my life.
+
+The subject of human development has always been of great interest to
+me. I have tried to investigate the various systems of gymnastics in all
+countries; and, teaching, as I have, about ten thousand the use of the
+voice and body in expression, I have studied training from a different
+point of view from that of most men.
+
+I have discovered that the voice cannot be adequately trained without
+also improving the body; that the improvement of the voice can be doubly
+accelerated if the body is considered a factor.
+
+I have also found, what is more important, that true exercises are all
+mental and emotional and not physical, and that both body and voice can
+never be truly improved except by right thinking and feeling.
+
+I, therefore, long ago came to certain conclusions which are not in
+accordance with common views. My convictions, however, have been the
+result, not only of experience, but of wide study and investigation.
+
+This book embodies a few points about health; without going deeply into
+the principles involved, a short programme is given, the practice of
+which has already accomplished marvelous results. The book embodies my
+own experiences, and obeys the scientific principles involved in
+training.
+
+It is meant to be a guide for home study and practice. The principles
+are applicable to everyone. It requires at first, patience,
+perseverance, and resolution at that moment in the day when we are most
+liable to be indifferent and negative, if not irresolute and
+discouraged. Whoever resolutely undertakes to obey the suggestions will
+never regret doing so. In fact, it is not too much to claim that he will
+not only lengthen his life but double its satisfactions.
+
+Every reader of the book is requested to become a member of the Morning
+League, and whosoever does so and makes a report or writes to me fully
+about special weaknesses, habits, "besetting sins," or conditions will
+receive a letter of suggestions.
+
+This book and its companion, "The Smile," are published as a part of the
+great work undertaken by the friends of the School of Expression; the
+net receipts from the sale will go to the Endowment Fund of the
+institution.
+
+
+
+
+HOW TO ADD TEN YEARS TO YOUR LIFE
+
+
+
+
+I
+
+SIGNIFICANCE OF MORNING
+
+
+    "The year's at the spring
+    And day's at the morn;
+    Morning's at seven;
+    The hill-side's dew-pearled;
+    The lark's on the wing;
+    The snail's on the thorn;
+    God's in his heaven--
+    All's right with the world!"
+
+        Song from "Pippa Passes"
+        Robert Browning
+
+Browning's "Pippa Passes" is a parable or allegory of human life.
+
+Though called a drama by its author, it embodies, like all plays of the
+highest type, other than dramatic elements. In exalted poetry the
+allegoric, lyric, epic and dramatic seem to be blended. An effort to
+separate them often seems academic and mechanical.
+
+Pippa, a poor little silk-winding girl, who has never known father or
+mother, opens the poem. It is the early morning and she wakes with
+joyous anticipation of her holiday, her only one. She goes forth, and we
+hear her singing and we see her influencing, from her humble position in
+the background, "Asolo's four happiest ones," who are brought by the
+action of the drama into the foreground.
+
+Her character and that of the other persons of the play are
+well-defined; but the real theme of the poem is the unconscious
+influence that she exerts upon others. The primary element of dramatic
+art is the meeting of people and the influence they exert upon each
+other. There is no direct influence seemingly exerted upon Pippa herself
+save at one point and even that is scarcely a conscious one.
+
+We feel that she is a type of the human soul. Specific scenes, though
+intensely dramatic, are entirely separated from one another.
+
+Accordingly if it is a drama, it is a drama of an unusual type. It
+regards the events of only one day; still that day is not literal; it is
+a symbol of the life of everyone. It is New Year's Day, but every day is
+the beginning of a new year. It is a holiday, yet all life, when
+normally lived, is dominated by love and sympathetic service, and is
+full of happiness.
+
+Pippa sings as everyone should sing with the spirit of thanksgiving and
+love. She welcomes the day with joy as everyone should welcome life and
+its opportunities. She lies down to sleep at night, as we all do; her
+sun drops into a "black cloud" and she knows nothing of what she has
+really accomplished or of the revelation that is coming on the morrow.
+
+Moreover, observe that the link of unity in the play is found in the
+songs of Pippa. One might easily conceive her beautiful character as
+embodying the very soul of lyric poetry. Hence, in reading the poem, we
+are impressed from the first with allegoric, lyric and epic, as well as
+dramatic elements.
+
+Observe more closely her awakening. Note the beautiful description, the
+gradually lengthening lines, indicative of the coming morning. [See page
+16.]
+
+She expresses joy as she meditates over her New Year's hymn. Into this
+devotional lyric Browning has breathed the spirit of all true life and
+service.
+
+      "Now wait!--even I already seem to share
+    In God's love: what does New-year's hymn declare?
+    What other meaning do these verses bear?
+
+        All service ranks the same with God:
+        If now, as formerly he trod
+        Paradise, his presence fills
+        Our earth, each only as God wills
+        Can work--God's puppets, best and worst,
+        Are we; there is no last nor first.
+
+        Say not "a small event!" Why "small"?
+        Costs it more pain that this, ye call
+        A "great event," should come to pass,
+        Than that? Untwine me from the mass
+        Of deeds which make up life, one deed
+        Power shall fall short in, or exceed!
+
+      And more of it, and more of it! oh, yes--
+      I will pass each, and see their happiness,
+      And envy none--being just as great, no doubt,
+      Useful to men, and dear to God, as they!
+      A pretty thing to care about
+      So mightily, this single holiday!
+
+      But let the sun shine! Wherefore repine?
+      --With thee to lead me, O Day of mine,
+      Down the grass path grey with dew,
+      Under the pine-wood, blind with boughs,
+      Where the swallow never flew
+      Nor yet cicala dared carouse--
+      No, dared carouse!"
+
+           From "Pippa Passes"
+              Robert Browning
+
+As Pippa leaves her room in the full spirit of this hymn, full of joy,
+hope and love, she passes into the street. We hardly catch a glimpse of
+her until the close of the day, when she comes back and lies down to
+sleep: but we hear her songs and see the influence which she
+unconsciously exerts. This is the real theme of the poem.
+
+Browning's poetic play reveals to us in four scenes the other side of
+life, the happier people to whom Pippa referred in her soliloquy. We
+look first into the interior of the old house of which Pippa has spoken
+with a kind of awe, and see the proud Ottima who owns the mills where
+Pippa is but a poor worker. In the dark gloom of one of the rooms Ottima
+has become the sharer in a murder, and, under the influence of Pippa's
+song, which is heard outside, she and her companion realize their guilt
+and are overcome with remorse.
+
+At noon we are introduced to a young artist, Jules, who is just bringing
+home his bride, Phene, whom he has married thinking her a princess, but
+who is really a poor, ignorant child. She has been employed
+unconsciously, to herself, and innocently used by some degraded artists
+as a means of rebuking the idealist, Jules. By this cruel trick they
+mean to crush him and reduce him to their own sensual level. Even
+letters which Jules has received from the supposed princess have been
+written by these perversions of human beings--who call themselves
+artists.
+
+In her lovely innocence Phene is thrilled by Jules' tenderness. Her
+intuition tells her that something is wrong as she falters in rendering
+the lines the cruel painters have given her to read to Jules.
+
+We see the blow fall upon the young dreamer as he makes the fearful
+discovery. In the agony of his disappointment he is about to renounce
+Phene forever as the artists, waiting outside to sneer at him, expect.
+The poor, innocent being, in whom his kindness and tenderness have
+stirred to life for the first time her womanly nature, is about to be
+cast out to a life of degradation and misery, when Pippa passes,
+singing. Her song awakens Jules to a higher feeling, to a more human and
+heroic determination; and the painters, waiting outside, are
+disappointed.
+
+In the evening Pippa passes Luigi, an Italian patriot. He is meditating
+over the afflictions of his country and upon a plan to help it, while
+his mother is trying to dissuade him from the daring undertaking. The
+police and spies are waiting outside. If he goes he will not be
+arrested; if he stays they have orders to arrest him at once. At the
+moment of his wavering, when he is almost ready to obey his mother,
+Pippa's song arouses anew his patriotic being, and he resolutely goes
+forth to do a true heroic deed for his country. Thus Pippa saves him
+from imprisonment and death.
+
+Night brings the last scene in the dramatic events of the world
+influenced by Pippa's songs. A room of the "palace by the Dome," of
+which Pippa seems to stand in so much awe, opens before us. Here we look
+into the face of the Monsignor, for whom she expressed reverence in the
+morning, and we find that the Monsignor and the dead brother whose home
+he comes to bless, are in reality Pippa's own uncles. The poor little
+girl, with only a nickname, is a child of an older brother and the real
+heir to the Palace, though of this she has never had the remotest
+dream. We see an insinuating villain tempting the Monsignor to allow
+him to do away with Pippa in a most horrible manner, and thus leave the
+Monsignor in sole possession of his brother's property.
+
+During an intense moment Pippa passes and her singing outside causes her
+uncle to throttle the villain and call for help.
+
+Then we see, at the close of the day, the little girl, unconscious of
+her share in the life of others, come back to her room and fall asleep
+murmuring her New Year's hymn which, in spite of appearances, she still
+trusts. We are left with the hope that she will awaken next day to
+realize who she is and come into her own.
+
+Thus journey we all through life often forgetting that there is nothing
+small, that "there is no last nor first." We are conscious of noble
+aims, but oblivious of the real work we are doing and of our own
+identity.
+
+What, do you ask, has such a poetic drama to do with such a commonplace
+subject as health or the prolonging of life?
+
+The question implies a misconception. Human development is not a
+material thing but is poetic and exalted. It has to do not merely with
+physical conditions but primarily with spiritual ideals. Let us observe
+more closely how Browning wakes Pippa up. When she comes to
+consciousness she utters a cry of joy and thanksgiving;
+
+    "Day!
+    Faster and more fast,
+    O'er night's brim, day boils at last."
+
+The joyous thanksgiving of this first moment is the key to Pippa's life
+and to her influence through the whole day. Such was the right
+beginning to her day and such is the right beginning for us all to every
+day of our lives. Her faith and her hymn revealed the true ideals of
+this strange journey we call life.
+
+There is an old proverb: "Guard beginnings." If a stream is poisoned at
+its head it will carry the deadly taint through its whole course.
+
+The most significant moment of life is the moment of awakening.
+
+The importance of morning has been more or less realized in the instinct
+of the human heart in every age.
+
+Many of the myths of the early Greeks refer to the miracle of the
+morning. Aurora mirrors to us in a mystic way the significance of this
+hour to the Greeks. Athene was born by the stroke of the hammer of
+Heph�stus on the forehead of Zeus, and thus the stroke of fire upon the
+sky became the symbol or myth of all civilization. Even Daphne, pursued
+by Apollo, and turned into a tree, is doubtless the darkness fleeing
+before dawn until the trees stand out clearly defined in the morning
+light.
+
+The dawn of day has always been considered a prophecy of the time when
+all ignorance will vanish before the light of truth.
+
+When we remember that men of the early ages had no other light but that
+of the sun, we can see how naturally the coming of morning impressed
+primitive peoples, and it is not much wonder that they adored and
+worshiped the dawn and the rising sun.
+
+We still speak of the dawn of a new civilization. Morning is still the
+most universal figure of progress, the type of a new life. More than
+all other natural occurrences it is used as a symbol of something
+higher.
+
+May we not, accordingly, discover that from a psychological as well as a
+physiological point of view, for reasons of health and development,
+morning is the most significant and important time of the day!
+
+No human being at the first moment of awakening is gloomy or angry.
+Everyone awakes in peace with all the world. It is a time of freedom. A
+moment later memory may bring to the mind some scene or picture that
+leads to good or bad thought, followed by emotion. This first moment of
+consciousness is the critical and golden moment of human life. How often
+has it been said to a child: "You must have gotten out of the wrong side
+of bed this morning."
+
+Even animals and birds feel the significance of morning. Who has not, at
+early dawn, heard a robin or some other bird begin to sing--"at first
+alone," as Thomas Hardy says, "as if sure that morning has come, while
+all the others keep still a moment as if equally sure that he is
+mistaken." Soon, however, voice after voice takes up the song until the
+whole woodland is ringing with joyous tones. Who, in such an hour, has
+not been deeply moved with the spirit and beauty of all life and the
+harmony and deep significance of all of nature's processes?
+
+If we observe the awaking of birds and animals more carefully, however,
+we find something besides songs.
+
+All the higher animals go through certain exercises on first waking.
+There seems a universal instinct which teaches that certain stretches,
+expansions and deep breathings are necessary at this time. In fact,
+these actions are so deeply implanted in the instinct of animals that
+they seem a kind of sacred acceptance of life, a species of thanksgiving
+for all that life brings.
+
+If we accept "Pippa Passes" as a parable of human life and Pippa as a
+typical human being, may we not in her awakening find an example of this
+universal instinct? May we not find her first thoughts and feelings
+worthy of study and her example one to be followed? Do we not, in fact,
+find here a beautiful illustration of the proper mode of meeting the
+sacredness of dawn?
+
+As a matter of fact, how do we actually greet the morning? Do we awake
+as Pippa did, with a joyous song of praise? Do we pour out our hearts in
+gratitude that it brings a new day, a new life? Do we give thanks for
+the new opportunities given us, the new possibilities of enjoyment, the
+new share in the life of the world?
+
+Usually we have no thought about these things. Most of us entirely
+forget the significance of the way or "the side we get out of bed."
+
+Attention is rarely paid to the spirit in which we awaken children. It
+is often by means of an angry demand or an indulgent whine. They rise
+with the impression that it is a sin to awaken them and they begin the
+day with the feeling that the world is cruel.
+
+If we could spend the first few moments of every morning as Pippa spent
+her first moments, the character of the whole life would be determined.
+It is the most important time of every day. Is it not also the time when
+we are most apt to be tempted?
+
+Has not man seemingly lost the significance of this sacred hour? Why do
+so many, on waking up, begin to worry over the difficulties of the day?
+How many look back with regret to the preceding day and forward with a
+frown to the one newly born! Why not smile as Pippa smiled and meet our
+blessings with thanksgiving?
+
+There are certain physiological reasons why people feel so sluggish on
+first awaking:--the position in bed is cramped, the limbs are
+contracted, the circulation is impeded and the breathing is greatly
+hindered. When lying down, all the functions of the vital organs are
+lessened.
+
+Many people are entirely too careless regarding the air of the room. It
+needs to be even purer and fresher during one's hours of repose than in
+those of waking.
+
+Certain simple movements are taken by practically every animal on
+awaking under normal conditions. Among these are yawning, deep
+breathing, expansion and stretching. These exercises form a part of the
+process of awaking. It is the change from the position of lying down to
+that of standing up. But we find that man rarely takes these exercises.
+Between the moment of awakening and standing erect man possibly takes
+more time, whines more and does less than any other animal.
+
+Of all the provisions of nature to meet this crucial moment in animal
+life the stretch seems to be most important. Why men neglect the stretch
+is curious. Man seems to lack something of the vigor of the animal
+instinct on awakening. He lives a more rational life, and it is
+necessary for him at this time to make certain decisions and exert
+firmness and resolution.
+
+Science has carefully explained the stretch, but men seem to refuse to
+take the lesson. The stretch extends the body so that the veins, where
+congestion is most liable to take place and where pressure of blood is
+weakest, are so elongated that the blood flows more easily from the
+arteries, where the pressure is strongest, through the veins back to the
+heart and circulation is equalized and stimulated.
+
+The beneficial effects of the stretch can be felt by anyone who will
+take the pains on waking up in the morning to stretch easily, for a few
+minutes, then rest a few moments and note the effect. He will feel a
+great exhilaration all through the body. He will feel a sense of
+harmony. Thanksgiving seems to arise from every cell at the fresh blood
+and life.
+
+The yawn is similar to the stretch. The yawn is a stretch of the lungs
+as the stretch is a yawn of the muscles. Both of these exercises express
+a hunger for oxygen. Whenever anyone is sitting in a cramped position or
+even in one position for a long time, the stretch or yawn is
+instinctive. The extension of the muscles of the body as illustrated in
+the stretch is one of the most necessary steps in normal adjustment. To
+speak of only one point: when a man sits his knees are bent, and the
+muscles in front of the leg are elongated and the muscles back of the
+knee are shortened. A stretch means simply the extension of these
+shortened muscles.
+
+All over the body we find a tendency to elongate certain muscles too
+much. This is true in the chest; true also of the face, at the corners
+of the mouth. The active use of the too elongated muscles will produce
+extension in those that are too much shortened. By doing this we bring
+about certain normal conditions and relations of parts.
+
+Again we find that the stretch is activity of the extensor muscles. It
+is the action of the extensor muscles upon which health especially
+depends. At any rate, the extensor muscles are much more important to
+bring about the right relation of all parts and the right balance of
+sensitive muscles and the equalization of circulation than the activity
+of the flexor muscles. Normal emotions, as we shall find later, are
+expressed through activity of the extensor muscles. Abnormal emotions,
+such as anger, affect the flexor muscles of the body more.
+
+Since nature has provided the stretch seemingly as the antidote for
+abnormal position, and especially abnormal position during sleep, in the
+programme of exercises it would seem most necessary to centre around
+some careful and scientific use of stretches.
+
+Have you ever noticed a dog or cat wake up? Observe their instinctive
+movements: the gradual but vigorous stretch in every direction, the deep
+breathing, the sympathetic extension and staying of the limbs at the
+climax, then the gradual giving up of the activity and the moment of
+restful satisfaction.
+
+Stretching in this way is one of the primitive instincts in all animals.
+He who will observe the animals will feel that the time for practicing
+the exercises is on awakening, and the primary exercise to be taken is
+the stretch.
+
+How can we best occupy a part at least of the half hour or more that is
+usually wasted in worrying and fretting or in sluggish indifference,
+between the time when we first awake and the time we begin to dress?
+With all the knowledge of the human organism which has been revealed to
+us by modern science, with our truer understanding of the nature of men,
+of the effect of the mind upon the body, with our observation of the
+instinctive actions of the animals at such an hour, why can we not so
+occupy a few of these most precious moments of the day as to add to our
+vitality and enjoyment?
+
+At this moment of awakening, when your mind is free, you can so direct
+your attention as to receive joy instead of gloom, love instead of hate.
+You can exclude the thought of evil or you can yield and allow the
+tempter to desecrate your shrine. Whichever choice you make, these first
+moments of your day's living will color the whole course of the coming
+hours. The feeling first accepted and welcomed will more or less
+continue and form a background to all your ideas and determine your
+point of view toward human events.
+
+The chief aim of this book is to present a simple programme giving, not
+only some exercises for this hour, but certain explanations which will
+inspire a sense of the importance of this hour and these movements.
+
+Most people have no conception of the possibilities of human nature, of
+the fact that progress is the highest characteristic of a human being.
+No matter how old we are, we can always begin to climb upward; the main
+thing is our willingness to climb. Do we understand how to use the least
+actions and the most neglected movements for the development of
+character and the satisfactions of life?
+
+The principles and exercises advocated in this book are not extravagant.
+Again and again their benefits have been proven and many thereby have
+doubled life's satisfactions and its length.
+
+
+
+
+II
+
+SUPPOSED SECRETS OF HEALTH AND LONG LIFE
+
+
+Before laying down a simple programme which will give one a common sense
+method of keeping well, living long, and making the very most of life,
+it may be well to study some of the innumerable theories regarding long
+life.
+
+If all the discussions upon health and long life, from the earliest time
+to the present, could be adequately chronicled they would form an
+interesting, if not an amusing history. In many of these, however, we
+should find the same serious thoughts which we may well consider and
+find by comparison a few points in which all agree as to what is
+necessary to health, happiness and length of days. Note the theories
+that have been seriously advocated and which have had vogue among
+certain classes for a time,--such as the use of cold water every day as
+a remedy for all diseases. The cold water cure advocated wet sheet packs
+for fevers, and water, in some form, for all ailments. To live long some
+physicians have advised sleeping on the right side, others have
+advocated the use of raw food or food that has been cooked very
+slightly. Some have contended that scientific food is the complete food
+found in Nature, such as nuts; still others have advocated whole wheat
+bread!
+
+In our own time a method has been emphasized which has been called
+"Fletcherizing." This, of course, is taken from the name of the
+gentleman, who has made it so illustrious by his books and his
+discussions of the subject. Mr. Fletcher's principle consists in holding
+or masticating the food until it is in a fluid form; even a liquid must
+be held in the mouth until it is of the same temperature as that of the
+body.
+
+Many consider that the chief advantage of Fletcherizing is that it makes
+a person eat less. This may be a part of the advantage.
+
+I once had the honor of sitting at dinner by the side of Mr. Fletcher
+and observed his methods. He did not eat more than one-third of the
+amount, for example, of ice-cream that the rest ate, but he stopped when
+the others did, and said, with a smile:--"I have had enough; what I have
+eaten will give me more nourishment than a larger amount would and it
+will not give me any trouble."
+
+There is great truth in some of these theories. We should eat less meat
+and more grain. We should not bolt the best food elements out of wheat;
+we should not bleach rice and take out its nutritious element.
+Certainly, our lives are very unscientific. Most men live merely by
+accident. The shortness of life is not surprising to one who understands
+how irrationally most of us live.
+
+Others say, breathe deeply, naturally and constantly.
+
+Still others have urged active life out of doors or an active
+participation in business. It is a well-known fact that many men have
+not lived long after retiring from their occupations.
+
+Andrew Carnegie said recently that he attributed his long life, health
+and strength to his activity. The story is told that he walked the floor
+of his room with deep anxiety and consternation the night after his
+offer was accepted to sell the Carnegie Steel Works. He had not thought
+it possible that his price would be accepted, and he kept speaking to
+his old friend about the amount of money paid and the greatness of the
+responsibility. Fortunately he did not retire, as most men do, but took
+an interest in every phase of modern life. He has used his money, as a
+sacred trust, according to his own best judgment, building libraries and
+giving organs, pensioning teachers who have given their lives for truth
+rather than for making money, and has furthered many other causes.
+
+One of the most common opinions is that long life depends upon "our
+constitution,"--upon what we receive from our ancestors. That is, long
+life is a gift, not an attainment. And we are in the habit of blaming
+our ancestors, near and remote, for our lack of strength and vitality.
+
+Dr. Oliver Wendell Holmes once made the remark that if one wished to
+live a long life he should be afflicted with some incurable disease.
+This was thought to be merely a joke, but it has foundation in fact.
+Many men with poor constitutions live to a very advanced age. They study
+themselves and live simply. They realize that they are not strong and
+they do not indulge themselves, but reach out for health and strength in
+all ways.
+
+Among all the practices which men have adopted through different ages
+for prolonging life we find many which are universally believed, though
+possibly not practiced. Some discussion of these may give us courage and
+enable us to realize how unscientifically, how carelessly, most men
+live, and how indifferent we really are to our well-being.
+
+And yet we find wide-spread doubt as to the advisability of being too
+fastidious. Some of the extravagant ideas have naturally given rise to
+such scepticism.
+
+On hardly any subject have men had such extreme views as they have
+regarding health or the prolongation of their own lives.
+
+I know one lady who ate a raw carrot every morning because it was
+yellow, and, as yellow is a spiritual color, this practice, it was
+advocated, would free one from materiality and, consequently, from all
+disease.
+
+I have known others who condemned all attention to proper food,
+exercise, and even to expression, because such attention would lead to
+faith in material means.
+
+Webster said, "Truth is always congruous, and agrees with itself; every
+truth in the universe agrees with every other truth in the universe;
+whereas falsehoods not only disagree with truth but usually quarrel
+among themselves."
+
+In accordance with this principle as a rule the untruthfulness of any
+view is seen in its failure to recognize anything else as true.
+
+No one will advocate any extreme and irrational habit. Too much
+attention to food, too much attention to the care of the body and
+exercise will degrade even character. The morning exercises which are
+here recommended should be taken even as one washes his hands, as a
+matter of course. Man is spiritual, and character is developed
+spiritually, and mere attention to the body does not secure health and
+strength.
+
+There is a great and easily demonstrated truth in the fact that people
+who believe in a spiritual life have endured untold hardships and have
+faced all kinds of conditions without injury. The power of mind over
+body, of spirit over matter, is too well attested to be doubted.
+
+However, man is slow and progress must be made gradually. The first step
+must be taken before the last can be taken. Extravagant and wrong views
+prevent a great many people from doing anything.
+
+If we examine all the rules for securing health and the leading secrets
+of long life, we find that one of the earliest is temperance.
+
+A noted instance is Socrates. During the great plague, when at least
+one-third of the population of Athens died, Socrates went about with
+impunity. This was no doubt due to the cheerfulness and temperance of
+his life. We know of his cheerfulness from accounts by Zenophon and
+Plato.
+
+Possibly the most illustrious example, which has been recounted of the
+preservation of health and the prolonging of life through temperance, is
+Luigi Cornaro, who was born in Venice in 1464. After having, according
+to Gamba, wasted his youth, his health was so broken and his habits so
+fixed that "upon passing the age of thirty-five he had nothing left to
+hope for but that he might end in death the suffering of a worn-out
+life."
+
+This man, by resolution and temperance, battled with his perverted
+habits and became strong and vigorous and happy, and lived to be over
+one hundred years of age. "The good old man," said Graziani, "feeling
+that he drew near the end, did not look upon the great transit with
+fear, but as though he were about to pass from one house into another.
+He was seated in his little bed--he used a small and very narrow
+one--and, at its side, was his wife, Veronica, almost his equal in
+years. In a clear and sonorous voice he told me why he would be able to
+leave this life with a valiant soul.... Feeling a little later the
+failure of vital force, he exclaimed, 'Glad and full of hope will I go
+with you, my good God!' He then composed himself; and having closed his
+eyes, as though about to sleep, with a slight sigh, he left us forever."
+
+A new edition of Cornaro's discourses on the temperate life, by William
+F. Butler of Milwaukee, has recently been issued under the title of "The
+Art of Living Long." The first of these discourses was written at the
+age of eighty-three, the second at eighty-six, the third at ninety-one,
+and the fourth at ninety-five. His treatises have been popular for all
+these centuries.
+
+He held that the older a man grows the wiser he becomes and the more he
+knows; and if he will, by temperance and regularity of life and
+exercise, preserve his strength, his powers of enjoyment will grow, as
+his own did, every year until the end.
+
+"Men are, as a rule," says Cornaro, "very sensual and intemperate, and
+wish to gratify their appetites and give themselves up to the commission
+of innumerable disorders. When, seeing that they cannot escape suffering
+the unavoidable consequences of such intemperance as often as they are
+guilty of it, they say--by way of excuse--that it is preferable to live
+ten years less and to enjoy life. They do not pause to consider what
+immense importance ten years more of life, and especially of healthy
+life, possess when we have reached mature age, the time, indeed, at
+which men appear to the best advantage in learning and virtue--two
+things which can never reach their perfection except with time. To
+mention nothing else at present, I shall only say that, in literature
+and in the sciences, the majority of the best and most celebrated works
+we possess were written when their authors had attained ripe age, and
+during these same ten latter years for which some men, in order that
+they may gratify their appetites, say they do not care."
+
+We see not only in this passage but in many other places evidence of the
+fact that Cornaro lived a cheerful, contented life. The reform was
+evidently not merely in his eating and drinking but fully as much in the
+inner thought of his life. This is shown in many passages from his
+discourses.
+
+He says: "Although reason should convince them that this is the case,
+yet these men refuse to admit it, and pursue their usual life of
+disorder as heretofore. Were they to act differently, abandoning their
+irregular habits and adopting orderly and temperate ones, they would
+live to old age--as I have--in good condition. Being, by the grace of
+God, of so robust and perfect a constitution, they would live until they
+reached the age of a hundred and twenty, as history points out to us
+that others--born, of course, with perfect constitutions--have done, who
+led the temperate life.
+
+"I am certain I, too, should live to that age had it been my good
+fortune to receive a similar blessing at my birth; but, because I was
+born with a poor constitution, I fear I shall not live much beyond a
+hundred years."
+
+According to the census of the United States not one man in twenty
+thousand attains the age of one hundred years. If we figure out
+carefully from these statistics, we find the average is only about
+one-third of this period of life.
+
+One of the social customs is that we must eat an extraordinary
+meal,--far more than we need, as if life's enjoyment depended on the low
+sense of taste,--as if every contract or matter of important business
+must have this as an introduction. Theoretically speaking, many people
+believe in low living and high thinking, but it is very rare that we
+find one who practices it.
+
+The two simple rules of Cornaro deserve our attention: to eat only what
+he wanted, that is, what he actually needed for the sustenance of his
+body, and to eat only those things which really agreed with him, that
+is, those which were really helpful to the sustenance of his life. If we
+should consider eating merely as a means and not an end, Cornaro's idea
+that the normal age of a human being was one hundred and twenty years
+would not be such a wild dream.
+
+Another almost universally recognized requisite is exercise in the open
+air, or regular, systematic, simple and vigorous activity of some kind.
+
+The necessity of thoroughly pure air must be emphasized from first to
+last. Some think that the dullness felt by many people in the early
+morning is due to the impure air of cities, and to the failure to open
+windows. A lady once said to me, "When I am in the country I always
+sleep out of doors. Then I have not the slightest disinclination to get
+up. I do it as naturally and as gladly as the animals."
+
+It is to be hoped that the rapid transit and the automobile will enable
+people to live farther out in the country, farther from air poisoned by
+smoke and gases. Even in cities, however, one may have open windows and
+greater circulation of air than is common.
+
+Some have gone so far as to place exercise over against temperance in
+eating, saying that if you take enough exercise you may eat and drink
+what you please. While there is some truth in this there is really no
+antagonism between them; in fact, they are usually found together.
+
+Another view almost universally advocated, is to avoid drugs. The
+importance of this and its union with right exercise have been
+demonstrated in the impressive language of fable.
+
+"There is a story in the 'Arabian Nights' Tales'," says Addison, "of a
+king who had long languished under an ill habit of body, and had taken
+abundance of remedies to no purpose. At length, says the fable, a
+physician cured him by the following method: he took a hollow ball of
+wood, and filled it with several drugs; after which he closed it up so
+carefully that nothing appeared. He likewise took a mallet, and, after
+having hollowed the handle and that part which strikes the ball, he
+inclosed in them several drugs after the same manner as in the ball
+itself. He then ordered the sultan, who was his patient, to exercise
+himself early in the morning with these rightly prepared instruments,
+till such time as he should sweat; when, as the story goes, the virtue
+of the medicaments perspiring through the wood, had so good an influence
+on the sultan's constitution, that they cured him of an indisposition
+which all the compositions he had taken inwardly had not been able to
+remove.
+
+"This Eastern allegory is finely contrived to show us how beneficial
+bodily labor is to health, and that exercise is the most effectual
+physic."
+
+Another illustration is furnished us by Sir William Temple:--
+
+"I know not," he says, "whether some desperate degrees of abstinence
+would not have the same effect upon other men, as they had upon Atticus;
+who, weary of his life as well as his physicians by long and cruel pains
+of a dropsical gout, and despairing of any cure, resolved by degrees to
+starve himself to death; and went so far, that the physicians found he
+had ended his disease instead of his life."
+
+Of all the methods advocated, possibly one of the most universally
+recognized is joyousness,--a hopeful attitude toward life, a cheerful,
+kindly relationship with one's kind.
+
+According to Galen, �sculapius wrote comic songs to promote circulation
+in his patients.
+
+"A physician," says Hippocrates, "should have a certain ready wit, for
+sadness hinders both the well and the sick."
+
+We know, too, that Apollo was not only the god of music and poetry but
+also of medicine. The poet, John Armstrong, has explained this:
+
+    "Music exalts each joy, allays each grief,
+    Expels disease, softens every pain;
+    And hence the wise of Ancient days adored
+    One power of physic, melody and song."
+
+Sir Charles Clark, one of the greatest physicians of modern times,
+exercised a most exhilarating influence over his patients by his
+cheerfulness and jollity. It was probably one of the chief means of his
+wonderful success.
+
+"Cheerfulness," says Sir John Byles, "is eminently conducive to health
+both in body and mind."
+
+A recent writer says of Professor Charles Eliot Norton that he was "not
+of a rugged constitution, yet he did an enormous amount of work and
+lived to a beautiful old age." This is attributed to the fact that he
+was never "blue." The cheerful kindliness of his face, his genial smile
+and kind words were sources of great inspiration to me when a teacher at
+Harvard, and to all who met him.
+
+The more we investigate the theories of long life the more do we become
+impressed with a universal longing for a length of days. We find a deep,
+underlying instinct "that men do not live out half their days."
+Everywhere, too, we find a certain expectation of "finding the fountain
+of youth," a hope in some way to conquer sickness and death.
+
+This desire is normal and natural. It may, sometime in future history,
+be realized.
+
+As we examine these theories we find, however wild they may seem at
+first, certain common sense views at the heart of all of them. No one
+need make a hobby of any one of them. Temperance, regularity, repose,
+patience, and above all, cheerfulness, do not exclude each other, they
+rather imply one another. In many instances one can hardly be practiced
+without some of the others. The practice of one would unconsciously
+bring up the others.
+
+If we study carefully these theories, and especially if we study the
+lives of those who have not only professed theories but have faithfully
+practiced their principles and attained great health and age, we always
+find a combination of various methods.
+
+There is no doubt, for example, that Cornaro completely reformed his
+life.
+
+The character of Socrates was the secret of his good health. Temperance
+to the Greek did not mean total abstinence. It meant lack of
+extravagance; it meant what we mean by patience, by an unruffled
+temper,--it meant the right use of all the faculties and powers.
+
+What new hobby, you may ask, is the theme of this book? Nothing that
+will interfere with the fundamental elements of the best ideas of all
+ages. First of all it is advocated that we go down deeper into all
+theories. Temperance should not be applied merely to food and drink but
+must cover self-control, repose of life, purity and depth of thought,
+and a harmonious development of human nature. The book tries to draw
+attention to many important things which are usually overlooked or not
+considered necessary to health and life.
+
+The study of expression, to choose only one example, reveals to us, the
+necessity of a right poise of the body. One of the leading teachers of
+science in this country, after fighting tuberculosis for three years,
+changing climates and using all the help that science has provided,
+determined at last to go back to his work and to do his best even though
+he lost his life.
+
+Making a constant and careful study of himself he again began his life
+as a teacher. He met with one with great knowledge of the human body,
+one who had studied it from many points of view. He was surprised when
+that expert said to him:--"Your dieting will not do you much good, that
+is not your trouble. You do not sit right nor stand right, your chest is
+too low, it not only cramps your breathing but what is still more
+important, it cramps your stomach and all the other vital organs." The
+scientist eagerly asked what he could do to recover his strength, and he
+received a few valuable suggestions, which he followed, and in six
+months he was stronger than ever.
+
+As a student and teacher of human expression for nearly forty years, I
+have found most important connections between man's mind, body and
+voice. The right use of the voice is next to impossible unless a man
+stands properly. There are certain inter-relations between the simple
+conditions and actions of the body, and the conditions and the true use
+of the voice are determined by the way a man thinks and feels.
+
+A man must not only have right feeling but must express it. He cannot
+get right expression without right thinking. Health, itself, is one of
+man's mental and emotional conditions.
+
+This book is an endeavor to study human unfoldment from an all-sided
+observation of the whole nature of man. Man is a unity, and an endeavor
+to establish health from a mere material point of view has always
+failed. Expression is a study from a higher point of view. The organism
+is studied from the point of view of its mental function. Expression
+implies the subordination of the body to the actions of the mind. This
+gives a truer point of view for an all-sided human development.
+
+It also implies a study of the especial significance and use of certain
+primary acts of our lives:--such as the way we wake up in the morning
+and certain movements which are taken at that time by animals and normal
+beings. The stretches, yawnings and breathings, peculiar to that moment,
+are never lost by animals, but human beings, with their higher
+possibilities but greater power of perversion, lose the significance
+and helpfulness of this primarily instinctive movement.
+
+The study of expression also reveals to us that certain emotions are
+normal or positive and develop health and strength, while certain other
+emotions are negative and destructive of vitality as well as of manhood.
+We also find that the emotions we choose to express become our own and,
+therefore, we should choose normal conditions of mind and emotions, and
+express these consciously and deliberately, especially at the most
+negative time in the morning, when we first wake up.
+
+Expression is one of the necessary elements of human development. We
+control emotions and control their expression. We welcome noble thoughts
+or noble feelings, and that which we welcome we become.
+
+This book shows the smile, laughter, the taking of breath and the simple
+stretch as most important exercises which are to be regularly taken. It
+also implies a deeper study into human co-ordinations; it tries to show
+a universal necessity of rhythm and is an endeavor to establish the
+higher principles of training in a way that makes them applicable to the
+most simple of human actions.
+
+The student is requested to study himself, to make a demonstration of
+every claim and of more than is claimed. The exercises are so simple
+that anyone can try and prove them, only let the trial be one continued
+long enough to be a real test.
+
+The moment you awake center attention upon a pleasant thought or take an
+attitude of joy, thanksgiving and love for all the world. Have courage
+and confidence that all evils will vanish; express some normal feelings
+at once by the expansion of the chest, a deep full breath, an inward
+laugh or chuckle and an increased harmonious stretch of the whole body.
+
+Everyone will be tempted to say that he cannot control his thoughts. He
+may say he does not wish to be a hypocrite and try to excuse himself for
+brooding over gloomy thoughts or the fear that he will not get through
+the day. Such lack of courage, lack of faith, lack of thanks for the
+beauties of life are sins which cannot be too strongly condemned.
+
+We can and must at once put ourselves in a positive attitude of mind. We
+must begin our day with a song, with a smile. We must look upward, not
+downward. We must reject every discordant thought and accept accordant
+ones regarding the coming day. It is a new day which brings new life,
+new joys, new duties, it may be new trials, but these, instead of being
+accepted as obstacles, may be turned into opportunities.
+
+The indulgence of negative thoughts in the morning may become a habit. A
+great battle may have to be fought at first, but perseverance and
+promptness can correct such evil tendencies. It is at this time that the
+demon of regret and of disappointment is apt to lay hold of us; the
+blackest thought in our lives likely to meet us.
+
+Observe that this was so of Pippa. Though she awoke with joy, and is
+held up as an ideal, as she goes on thinking the darkest shadow of her
+life comes to her.
+
+                            "If I only knew
+    What was my mother's face--my father, too!"
+
+This thought, however, she puts out of her mind by resolution, by
+turning, as we always should turn at such an hour, to the Source.
+
+    "Nay, if you come to that, best love of all
+    Is God's; then why not have God's love befall
+    Myself as, in the palace by the Dome,
+    Monsignor?--who to-night will bless the home
+    Of his dead brother."
+
+Here must begin the heroic endeavor to live. Effort will be required for
+a time till the habit is formed.
+
+Instantly control the attention and express it by action. Give a
+positive welcome to the day and the light; express positive thanksgiving
+for the thought that you have strength and that you have the joy of work
+to do.
+
+It is in the morning that we should begin to live a new life, a simple
+life; it is then that we should eliminate all whines and abnormal
+desires and open our hearts to receive the strength of a new day.
+
+Life, growth and development respond to joy. Every flower seems to smile
+to meet the sun, and the little bird sings in the midst of its duties.
+
+Some scientists are hoping to discover the germ of old age, and by
+destroying this to prolong life. The real germ, however, of old age is
+found in the doubt and worry which we allow to enter the holy of holies
+of the heart at the holiest hour of the day. If we guard the sacred
+shrine of thought and consciousness from impure, unkind and discouraging
+ideas at the moment of awaking it may be truly said that the enjoyments
+of life as well as its length will be doubled.
+
+The primary acts that express this joy are: first, expansion; second,
+taking a deep breath; third, stretching of the body; fourth, a smile or
+inward laugh.
+
+Sometimes these take place so rapidly as to seem to be simultaneous,
+but close examination will reveal a sequence, though rapid.
+
+As in life we have to live a truth to know or understand it, so an act
+of expression embodies the emotion.
+
+True enjoyment is also always expansive. Anger and negative emotions
+cause constrictions, while joy and love increase expansion.
+
+"As a man thinketh in his heart, so is he." It is the mind that makes
+the man. When we reject a negative thought and accept a positive one we
+begin the real battle of life. Negative emotion, every moment it is
+expressed becomes stronger, and gradually takes complete possession of
+us.
+
+Prof. James says that everyone should do something disagreeable every
+day, but there is great danger in accepting anything as disagreeable. We
+must not only do something disagreeable, but we must accept and do it as
+if it were an agreeable thing. This is most important. The attitude
+toward life makes all the difference.
+
+Another great teacher has said, "When a wrong thought comes in, say, Out
+of my house, you don't belong here!"
+
+Remember that the field of consciousness is a sacred shrine. From it
+banish everything that is not full of joy and praise and comfort, that
+does not give you strength and courage. Do as Pippa did. Do not let the
+devil take possession, as he is always ready to do at this time.
+
+This battle must be fought at once. There must be no delay. Idea will
+link itself to idea by the law of association of ideas, and we shall
+soon form a habit of negative thoughts in the morning.
+
+The great point to note is that we should live rational lives, that we
+should give our attention and apply our own scientific knowledge and
+reason to the every-day duties of life, and not disregard the duty we
+owe to ourselves.
+
+Men are continually doing something which they know to be wrong. They
+indulge in thoughts which they know will poison their minds and
+characters. They eat food which they know is not good for them. They
+pour into their stomachs stimulants which they know will dull their
+higher faculties and powers.
+
+Some tell us that life is a continuous battle. It may be looked at in
+that way, but if we look at it from a more rational point of view it is
+a continual reaching up for higher enjoyment. Every day and every hour
+we must be on our guard; our theories must be a rule of life to be
+really obeyed and lived. Therefore, to apply our own knowledge to the
+restoration or maintenance of life demands that we avoid that which is
+injurious, and that we joyously, gladly accept that which is helpful.
+
+Life is a sacred gift, a privilege, and an opportunity to be enjoyed, it
+is to be lifted up, and filled with high experiences.
+
+To accomplish all these ends, we should study those moments when we are
+in greatest danger,--those moments which are most important and when we
+are best able to control our attention and to command our feelings.
+
+The one supreme hour is the hour of awakening. If we can occupy a few
+minutes of this time in right thoughts, and right movements
+scientifically directed and as simple as those of the animals, the
+effect will be astonishing.
+
+To come down to a few specific things that everyone should practice in
+order to be stronger, to be more efficient, to enjoy more and to live
+longer, let us summarize a few general points.
+
+(1) Express joy first with laughter. If you cannot laugh aloud, laugh
+with an inner chuckle. It is not enough to have joy, it must be actively
+expressed to have an effect upon the organism.
+
+(2) Maintaining the joy and laughter, express, therefore, all harmonious
+extensions of the body, that is, all simple stretches. Maintaining the
+laughter and the extension of the body, expand the chest and torso as
+much as possible.
+
+(3) On waking up, take a thought of joy, of courage, of love toward all
+mankind, toward the day and its work.
+
+(4) Maintaining all previous conditions, take a full, deep breath.
+
+(5) Set free with the simplest movements every part of the body.
+
+(6) Co-ordinate the parts of the body concerned in every-day work, and
+sustain them with primary and normal activities.
+
+(7) Bring all the parts of the body into normal rhythm by alternative
+activity of the parts and in other ways.
+
+To have good health we must rejoice, laugh, extend, expand, breathe,
+co-ordinate the primary parts of the body, act rhythmically, set free
+all the parts of the body and all the primary activities of function.
+
+In short, this book tries to move everyone to study the simplest things,
+the simplest actions, the most normal duties of a human being, and to
+assert these and to exercise them the very first thing in the morning.
+
+
+
+
+III
+
+WHAT IS AN EXERCISE?
+
+
+On account of the many misconceptions of the nature of human
+development, will it not be well, before beginning our program to
+consider seriously--What is training? What are some of its principles?
+What can we do with ourselves by obeying nature's laws? Or, if these
+questions are too serious, too difficult for a short answer, should we
+not, at least, try to realize what is an exercise?
+
+To many persons, any kind of movement, any jerk or chaotic action, is an
+exercise. They think that the more effort put forth, the better. Thus
+some teachers of voice contend that, to be an exercise, there must be
+muscular effort in producing tone. On the contrary, many movements are
+injurious; unnecessary effort will defeat some of the most important
+exercises.
+
+The exercise must obey the laws of nature. It must fulfill nature's
+intentions, stimulate nature's processes, awaken normal, though
+slumbering activity.
+
+An exercise is of fundamental importance to all human beings. Man comes
+into the world the feeblest of all animals. He has the least power to do
+anything for himself, but he comes with possibilities of higher love and
+union with his fellow-men. He comes into the world with a greater
+possibility of unfolding than any other created being.
+
+Accordingly an exercise is a means of progress, a simple action which a
+man must use for his own unfoldment.
+
+An exercise is a conscious step toward an ideal.
+
+Man is given the prophetic power to realize his own possibilities. We
+can hardly imagine an exercise independent of the conscious sense of the
+highest and best attainments, of thereby making ourselves stronger and
+in some way better.
+
+This ideal is instinctive, even on the part of animals, in fact, the
+animal instinctively regards its own preservation, its own unfoldment
+and the reaching of its ideal type.
+
+A tree will cover up its wound and reach out its branches freely,
+spontaneously in the direction of the light and toward the attainment of
+its own type.
+
+With man the ideal is a matter of higher realization. We have the lower
+instincts in common with the animals but we have also something higher.
+There is inborn in us a conception that man transcends all present
+conditions.
+
+An exercise is a step towards the attainment of a chosen end.
+
+Accordingly we have high exercises and low exercises; exercises on a
+mental and on a physical plane; exercises that may train men down to an
+abnormal type; exercises also that are intellectual, imaginative and
+spiritual.
+
+Everywhere in nature there is a low and a high. In animals of a high
+order of unfoldment there is specific functioning of every part but in
+those of a low order the functions are confused. The organs are not so
+well differentiated.
+
+Even in human beings, in the process of degeneracy a man loses a greater
+variety of his powers, and his very voice and body lose some of those
+characteristics which belong to the ideal member of the race.
+
+A true exercise always brings sound and specific parts into action. Part
+is differentiated from part. All parts are made more flexible and more
+capable of discharging a function distinct from all other parts of the
+body. A true action of the hand cannot be performed by the foot nor can
+a foot become a hand except by a process of degeneracy.
+
+An exercise implies a struggle upward over against a drift downwards.
+
+An exercise is an aspiration.
+
+An exercise is a demonstration, it reveals a man's best to himself. It
+is a process of translating his dreams into reality. It is the only
+proof of himself, his intuitive language.
+
+An exercise is not physical but mental.
+
+Never regard your exercises as merely physical. The expression "physical
+training" is a misnomer. All training is the action of mind. It may
+manifest itself in a physical direction, but training itself,--the
+putting forth,--is mental. It is the emotion we feel more than the
+movement that accomplishes results.
+
+No matter who laughs, consider your morning exercises sacred to you.
+Make them a part of your very life and habits, and put into them your
+thought and the attitude of your mind toward your fellow-beings.
+
+You will be tempted to regard such movements as merely mechanical and
+artificial. You will be tempted to think they are just the ideas of some
+crank. Put all this aside. Begin your exercises joyously and happily,
+for the very pleasure of the action.
+
+Remember that you are not a body in which you have a soul; you are a
+soul and have a body. The cause of everything, even of health, is in our
+minds. Our awakening is not a physical matter.
+
+There is no power in the material body to move a finger. An exercise is
+bringing a mental action into manifestation. However physical an action
+may appear, its only significance is as an act of mind.
+
+An exercise is an expression.
+
+It is an act of being, not of body; it is activity of being in action of
+body. There is no such thing as physical expression.
+
+Expression is not merely a reflex action. It is the emanation of
+activity. It is the union of thinking, feeling and willing.
+
+An exercise implies that we can choose what we are to express. It
+implies also that we can consciously regulate, guide or accentuate our
+mental, imaginative and emotional activities.
+
+Here we find the importance also of expression as an educational view.
+Repression and suppression may be injurious to health. Expression is
+necessary even for the proper functioning of the vital organs.
+Impression implies the conscious use of an impulse. It implies the
+ability to share our ideas, feelings or experiences with others.
+
+An exercise is a means of turning an impulse in a higher direction. It
+implies also the curbing of abnormal impulses.
+
+Exercise implies stimulation of normal functioning. It is an endeavor,
+but one in accordance with principle.
+
+Thus, an exercise is an expression of an aspiration. Exercise implies
+many things. It implies that a man may be low down but that he can rise;
+it implies that if he begin early and work patiently enough he can
+control, soon or late, his nature. He can control the expression of his
+being and every manifestation of life if he will only come close enough
+to the fountain-head of thinking and feeling. He must be willing to
+demonstrate on an humble plane, and, while striving for the highest
+ideal, take the simplest exercise as the first step of the ladder.
+
+An exercise localizes function. Every part of the body, even every
+muscle has certain functions to discharge. Awkward men use the wrong
+part to perform a certain action; part interferes with part. A true
+exercise will train each part to discharge its own function and bring it
+into harmonious co-ordination with other parts. It will stimulate both
+growth and development but make growth precede development.
+
+While aspiration is universal it becomes conscious in a human being. We
+have definite ideals and not only instincts for their attainment, but we
+can adopt rational methods for their realization. We have not only an
+instinctive consciousness of what is normal but a deep intuition that we
+can improve every power of our being, every agent of our body and every
+tone of the voice.
+
+A simple, a most commonplace action, when done with aspiration becomes
+an exercise. In fact, everything that man does is part of the training.
+A true list of exercises must reflect the spirit of all life.
+
+A normal man can distinguish between a wrong and a right exercise,
+between that which will lift him upward and that which will cause
+degeneracy. When men give up to their lower appetites they strengthen
+the downward impulses, but the mind can be awakened and every little
+step will become a demonstration of higher possibilities. An exercise is
+a demonstration to a man of his possibilities.
+
+Sometime the science of sciences will be that of training and education.
+
+All over the organic world we find tendencies toward degeneracy or
+downward; and we find everywhere aspirations or activities upward.
+
+Every bird, every rose, every blade of grass is trying to reach an
+ideal. This universal upward tendency or process we call by some big
+words which confuse our minds and obscure the facts.
+
+An exercise is not only mental but emotional, not only expressive of
+thought but of normal emotion.
+
+The wise doctor looks at his patient. He does this not only to recognize
+the patient's condition but to see how much courage he has, how much
+joy, how gladly he accepts life.
+
+An exercise demands accentuation of extension.
+
+Muscles should have a certain normal length and the power of relaxation
+to take a certain length. On account of abnormal positions, such as
+obtain during sleep, certain muscles become unduly elongated and others
+too short. To restore the balance of proper proportions those shortened
+need extension and the elongated need shortening. Accordingly the
+so-called extensor muscles of the body need frequent action.
+
+The effect of these stretches is to harmonize the vital forces. When a
+man lies upon his bed, as has been said, he breathes less, the
+circulation is more or less impeded; hence, the dull feeling and
+unwillingness to rise.
+
+The stretch also equalizes the circulation. It affects the veins where
+the pressure of blood is weakest, where there is a more immediate
+indication of congestion, so that the bad blood flows away, and the good
+blood from the arteries where the pressure of blood is strong, flows in,
+and the processes of life go on with more decision.
+
+There is still another explanation why the stretch is so important. It
+is primarily activity of the extensor muscles and is vitally connected
+with all true expansion. The flexor muscles on account of the position
+in sitting and because of a lack of expansive activity, often become too
+short. They can be extended only by activity of the extensor muscles.
+The stretch is the special and instinctive action of the extensor
+muscles in response to a distinctive demand for freedom of the organs,
+or harmony of the whole myological mechanism. It is also, as has been
+said, closely connected with the circulation, and the activity of the
+vital organs.
+
+There is no more important exercise than stretching. Its neglect is one
+of the strange things in training. One who wishes to be stronger, to
+have the normal possession of all his faculties, powers and organs, can
+be initiated and secure the result most rapidly, by the use of this
+simple and elemental exercise.
+
+An exercise is an act of expansion.
+
+The action of man's body consists of expansion, contraction and
+modulation, the latter being the union of the other two.
+
+True energy expresses itself primarily by expansion. Life expands and
+any increase of new life and all positive emotions cause an increase of
+expansive activity in the body.
+
+The study of expansion reveals to us the fact that expansion and
+contraction furnish the many elements of all human action, but that
+expansion is first, that expansion expresses joy, exhilaration,
+animation in life, and that contraction, aside from its co-ordination
+with expansion in causing control in intensity, expresses antagonism,
+hate, anger, pain. Accordingly this book assigns certain fundamental
+expansions, which everyone should practice and does practice if he obey
+his own deep instincts.
+
+Negative emotions, such as fear, despondency, or antagonism, cause
+contraction and tend to constrict the vital organs.
+
+It can, of course, be seen at once that expansion is due to the activity
+of the extensor muscles. The stretch is, in the main, an expansion. At
+any rate, it is always associated, co-ordinated, when properly
+performed, with expansion.
+
+Moreover, if we observe the action of animals and all true spontaneous
+actions in a human being, we observe that the activity of expansion
+begins in the centre of the body. It is at this point that we should
+initiate our expression. The actions in the middle of the body are more
+conditional than those in the feet, hands, or limbs, but the awakening
+of conditions should precede modulation. A certain activity of expansion
+and diffusion is the very basis of all conditions.
+
+All exercises should naturally begin with expansion. A true exercise
+means an increase of activity. Moreover, not only does life expand, but
+all positive emotions, such as joy, love, courage, cause activity of the
+extensor muscles. These emotions, as is universally known, improve
+health.
+
+If we observe the structure of the torso, we find that the chest has no
+prop from below; that the ribs are placed at an angle with the spine,
+sloping downwards as low as forty-five degrees, while at times they may
+be lifted seventy-five or eighty degrees or more. The expansion of the
+chest lifts the ribs.
+
+If we study a skeleton, we see that it must be suspended, that it cannot
+be propped up.
+
+Man, accordingly, stands and walks primarily on account of the active
+expansion of his whole chest. He is the one animal that has levitation,
+as will be shown later.
+
+We find that under the ribs in the torso are all the vital organs. The
+lungs, the heart, the stomach, all these depend for their normal
+position, their normal action upon the expansion of the chest.
+
+When a man stands, the tendency for the chest is to sag. There are no
+bones to elevate it. Man has levitation as well as gravitation, and the
+expansion and elevation of the chest lie at the basis of all good
+position in standing, sitting and also walking.
+
+There are certain co-ordinate curves, beautiful, spiral, rhythmic, in a
+normal and healthy human being. These curves depend upon this expansion
+of the chest.
+
+All the best gymnastic exercises centre in the development of activity
+in the muscles concerned in keeping the chest elevated and harmoniously
+expanded.
+
+When we study the expression of this part, we find that it reveals
+energy and courage and all the noble, positive emotions of a human
+being.
+
+A passive chest expresses indifference, inactivity, fear,
+discouragement, a sense of weakness, unwillingness to awake and rise up
+to meet emergencies. A sunken chest, accordingly, is an indication of a
+tendency to disease, simply because it expresses a negative mental state
+or one favorable to the reception of abnormal conditions.
+
+The expansion of the chest, on the contrary, reveals that happy
+acceptance of life, that active, energetic determination to control
+abnormal conditions which will ward off all disease and eliminate all
+failure.
+
+This expansion of the chest, as we can see, is one of the most elemental
+actions of expansion of the human being. We shall observe later that
+this activity is directly concerned with erect posture. All actions in a
+normal condition co-operate or co-ordinate. This expansion frees the
+respiratory muscles and all the vital organs, gives man command of the
+elemental action of his body as a whole; that is, his erectness
+expresses higher emotions and experiences.
+
+An exercise implies co-ordination.
+
+An organism exists only by virtue of certain co-ordination of parts.
+Training improves and extends this co-ordination.
+
+Co-ordination is the simultaneous union of many different elements or
+actions in different parts of the body.
+
+An exercise is rhythmic.
+
+When exercises are performed in obedience to the law of rhythm, better
+results will follow. Rhythm is a law of man's being. Action and reaction
+imply a human being doing his little part and then accepting the greater
+work out of the heart of the universe. Action and reaction, activity
+and passivity, the giving and the receiving, everything natural is
+rhythmic. Absence of rhythm is death.
+
+An exercise is simple.
+
+The best exercise is the simplest in its movements. It is not the
+spectacular actions of an exercise that make it the best. As every
+exercise is a struggle upward it must necessarily be an emphasis of
+something elemental and normal.
+
+Any movement is normal when it is part of the discharge of an elemental
+or distinctive action of any agent or part.
+
+The difference between accidental and elemental needs more discussion.
+Working upon accidentals secures weak results, perverts and interferes
+with free function. Working upon elementals brings freedom, power.
+
+
+
+
+IV
+
+PROGRAM OF EXERCISES
+
+
+As all training is a reaching upward towards an ideal so an exercise is
+a single step and the first exercise should be the most primary action.
+The primary condition of all growth is a certain joyous awakening, an
+expansive enjoyment of life.
+
+Take a joyous thought and express it in active laughter.
+
+No matter how dull or weary you feel when you first awake, joyously
+accept the new day. Use the following exercises and actions as you would
+a cold wet towel on your face or hands. Look on the sunny side at once
+and laugh. We can possess a feeling only by expressing it; we enter into
+possession of the day only by using it.
+
+It is easy to look at the light, easy to breathe, easy to stretch, to
+expand, easy to remember something joyous, easy to smile and easy to
+laugh.
+
+If your body feels weak and sluggish, and you have great indifference to
+movement there is all the more reason for promptness. If you will
+joyously extend your arms, expand, breathe deeply and laugh, you welcome
+life and joy and give them a chance to take possession of your being and
+body and you will soon feel courageous instead of gloomy, strong instead
+of weak, rested instead of weary.
+
+None of these exercises require a great expenditure of vitality.
+Performed, as many of them are, lying down, however energetically you
+may do them they will bring little or no weariness. Though the exercises
+do not require much vitality they should be practiced vigorously to
+accomplish the best results.
+
+
+1. PRIMARY EXPANSION AND EXTENSION
+
+     On waking, take a courageous, joyous attitude of mind. Chuckling
+     deeply, actively expand the whole body, take a deep breath and
+     co-ordinate harmoniously as many parts as can be brought into
+     sympathetic activity. Stretch the arms upward and the feet downward
+     as far as possible, and repeat at least twenty times.
+
+An old writer gave dilatation as one of the primary characteristics of
+life. A certain distention of all parts of the body is the beginning of
+the renewal of energy and a primary manifestation of life. We must give
+room to the life forces, feel the diffusion of energy into every part.
+The sense of constriction, due to lying in a cramped position, can be
+easily removed by this primary exercise.
+
+The chief elements in this primary distention of the body are found in
+the stretch and expansion of the torso, in deeper, fuller breathing, in
+the sense of diffusion of life, in greater satisfaction and in laughter.
+These elements should be practiced on waking up.
+
+The stretch should be in the nature of an indulgence, an instinctive
+longing on first awaking, a longing in common with all animals. It ought
+to be enjoyable and a help to sustain the laughter.
+
+Count one for the active movement, or stretch, two for the staying of
+the active conditions, three for the gradual release of activity, and
+four for complete relaxation.
+
+The exercise, as most of the others, should be repeated twenty to
+twenty-five times, counting four for each of the preceding movements.
+This will require eighty to one hundred counts. Each of the four actions
+of the muscles should be carefully distinguished and accentuated.
+
+Counting four in this way for an exercise and for each of the first
+steps obeys the law of rhythm, accentuates all the elemental actions of
+the muscles and establishes primary conditions of healthful activity in
+all the vital organs.
+
+The simultaneous elements or actions in this first exercise are of such
+importance that it is well to practice each one separately, either
+before or after the general exercise.
+
+This distinct practice prevents the slighting of any of these elemental
+conditions, restores harmony and stimulates normal functioning of all
+organs. In fact, all these actions are really necessary conditions and
+should be present as elements of all exercises.
+
+The following exercises (2-5) are important, individual accentuations of
+the essential actions of this general exercise, and the conditions of
+all exercises.
+
+The student should carefully study his tendencies to omit or slight any
+one of these elements and accentuate carefully not only every step
+separately, but observe with especial care the one most needed.
+
+
+2. INITIATORY EXHILARATION
+
+     Sustaining the extension and full breath, laugh heartily, with
+     little or no noise, chuckle to yourself persistently for several
+     minutes. Centre the laughter in the breathing and the torso.
+
+Joy and laughter must be considered the first condition of all exercise.
+The reasons have been explained. If you are still sceptical, observe and
+experiment. Everything that is truly scientific can be proved or in some
+way demonstrated. As this is one of the basic principles of this book
+and its companion volume, "The Smile," and as joy and laughter are met
+as the first exercise of our program, it may be well to summarize some
+of the arguments:
+
+Exercise in laughter sets free the vital organs and brings all parts
+into harmonious, normal activity, stimulates the circulation, quickens
+the metabolism of the cells and causes elimination. Each of these topics
+might receive many pages of discussion.
+
+You will be tempted to omit the practice of the chuckle, but it should
+be especially emphasized.
+
+It expresses and accentuates the permanent possession of the joyous
+thought. No other exercise can so stimulate a right attitude toward
+life, as well as restore the normal condition of the vital organs.
+
+It has also, as have all of these exercises, a beneficial effect upon
+the voice. In fact, all good exercises tend to improve the voice. This
+is one of the most important tests of an exercise,--does it affect
+easily, naturally and normally the vocal organs?
+
+
+3. HARMONIC EXPANSION
+
+     Sustaining laughter and extension, sympathetically and joyously
+     elevate and expand the chest as far as possible.
+
+Feel the breast bone separate farther from the spine, easily and
+naturally as in the expression of joyous courage.
+
+Expand slowly, sustain the expansion, gradually release, then rest, that
+is to say, perform the exercise in the same quadruple rhythm of the
+harmonic extension.
+
+In this exercise you should feel a deepening of the chest chamber.
+
+It is well at first, until you get the exercises correctly, to place one
+hand at the back, the other on the chest, and in expanding to feel the
+two hands separate.
+
+This expansion should be sustained for several seconds. The release
+should follow gradually. There should be a repetition of the expansion;
+you should feel a sympathetic activity all through the chest and torso.
+
+Sudden collapses should at all times be avoided, and they should
+especially be avoided in exercises of the chest and of the central
+organs.
+
+The free, expansive facility of the whole chest is the measure of the
+health, strength, grace and normal actions of a human being. It is of
+primary importance.
+
+
+4. RESPIRATORY ACCENTUATION
+
+     Keeping the body extended, the chest well expanded, take a deep,
+     full breath, hold it a moment and gradually release it, then wait a
+     second without greatly lessening the expansion of the chest
+
+In this exercise be sure to accentuate the four elemental parts of an
+exercise. Taking breath, the active stay of the breath, the gradual
+release and then the complete surrender of the direct respiratory
+muscles: that is, accentuate the four steps or elements as in most
+exercises and avoid the temptation to jerk and to exaggerate minor parts
+or actions. Constrictions, inharmonious and unrhythmic jerks are always
+out of place in any exercise. The best results can be obtained only by
+observance of principles.
+
+Do not force the breath out. Allow it to pass out easily and normally.
+Increase the inspiration rather than the expiration. The air will tend
+to pass out too quickly, reserve it and allow it to pass out steadily
+and regularly.
+
+We find that the taking of breath is associated with the result of
+expansion and vitally connected with the conception of impressions and
+expression, and so is a necessary part.
+
+The expanding of the chest causes greater room in the thoracic chamber
+and breath flows in naturally. This exercise, however, implies that we
+should consciously and deliberately accentuate expansion and the taking
+of breath. It aids in the realization of life and the diffusion of
+activity.
+
+Man breathes over twenty-five thousand times in twenty-four hours. He
+can get along very well on two or three meals of food and six or eight
+glasses of water, but with as low as fourteen thousand breaths a day, he
+is flat on his back and has hardly enough power to move hand or foot.
+
+We live on air. This is one reason why the expansion of the chest is so
+important. It gives room for breath. In fact, in breathing we do not
+suck breath into the lungs. Air presses fifteen pounds to the square
+inch to get into the lungs. Expansion is, therefore, the primary element
+in breathing. We should, however, at times not only expand fully but
+consciously draw in breath. We can expand the chest while sustaining it
+and drink breath into the very depths of our lungs.
+
+Thus the exercise requires us to take as much breath as possible, to
+retain it a moment, then slowly give it up and at last to relax
+completely the diaphragm, all the time sustaining the chest expansion.
+Preserve still the quadruple rhythm. Of course the exercise can be done
+with dual rhythm, and it will be helpful, but the accentuation of all
+four of the primary actions will accomplish more than double the
+beneficial results not only for health but for the voice. It develops
+the retental action of the breath. A true use of the voice demands a
+full chest. This exercise strengthens the muscles that reserve the
+breath and support the tone.
+
+The process of respiration is most directly necessary to all the actions
+of the human organs. It is an essential part of circulation. The breath
+we take meets the blood. The blood is carried from the heart through the
+lungs and back to the heart, then out through every organ of the body
+and back again to the heart. The whole circulation is a mighty process
+by which the blood receives sustenance, bears this to every organ of the
+body and carries back the refuse which is oxidized and given out by the
+lungs. The blood, according to the earliest tradition, is the life.
+
+All ancient writers on long life "regard the control of the breath as a
+fundamental sign." A person with little control of his breathing is
+doomed to a short life.
+
+Nature has so constituted us that at the moment of some excitement, or
+the reception of some impression, or the instant we try to do something
+unusual, we take a greater amount of breath. In any exercise, always
+allow the breathing to act freely. Observe that breathing is the
+initiatory act or condition of all human effort. It is a sign of the
+reception of an impression and is thus one of the conditional acts of
+expression. Breathe deeply and freely at all times. A deliberative
+breathing exercise, such as the preceding, strengthens all the
+respiratory muscles and corrects abnormal tendencies.
+
+
+5. PRIMARY CO-ORDINATION IN LEVITATION
+
+     Simultaneously lift and expand the summit of the chest as you
+     actively extend the balls of the feet downwards.
+
+The opposition between the lifting of the chest and extending the balls
+of the feet takes place in all good positions in standing and walking.
+This exercise initiates or accentuates the co-ordination of the muscles
+used in standing. It tends also to harmonize and bring into unity all
+the conditions so far attained, and gives practical application to those
+parts of the body which are active all day, in standing, walking and in
+sitting.
+
+All exercises must be performed rhythmically. There are many elements
+in rhythm, one is activity and passivity, and another is the alternation
+of parts:--one limb is active and this helps alternation or rhythm.
+
+
+6. HARMONIC AND RHYTHMIC EXTENSION
+
+     Lift the chest and extend the right foot downward, then lift the
+     chest with the downward extension of the left foot, rhythmically
+     alternating from one to the other. This is the first step in the
+     development of rhythm.
+
+This alternation is still more akin to the action of the body in
+standing and walking.
+
+Allow the hip to extend outward on the same side which is being
+extended.
+
+Co-ordination, that is a simultaneous and sympathetic union of many
+parts in one action or a harmonious variation of a primary response in
+many parts, is one of the primary characteristics of the organism. It
+can be secured by a certain feeling that the whole nature shares in the
+exercise, that the whole body responds to the whole being of man. It is
+a direct expression of joy and sympathy. In an involuntary performance
+there is always less co-ordination than in a sympathetic motion. These
+are feelings vitally necessary to co-ordination and we must not only
+have and feel them, we must express them in the body.
+
+The alternation of exercises introduces rhythm, which has been found to
+be one of the most fundamental elements in training. Rhythm consists of
+proportion in time. This proportion is in alternation: alternation of
+activity and passivity, and in alternation of one part with another, as
+in walking.
+
+Rhythm is the continuity of co-ordinations. Co-ordinations cannot be
+properly preserved without rhythm nor can there be rhythm without
+co-ordinations.
+
+The exercises 2 to 6 should all be included in No. 1. They should also
+be individually practiced in order to accomplish the best results and to
+avoid the omission of any of these primary elements which should be
+present in and co-ordinate every true exercise.
+
+After being practiced individually, exercise No. 1 should be practiced
+several times with a greater co-ordinating union of all the elements.
+The feeling of satisfaction and joy should be realized at once.
+
+
+7. CO-ORDINATION OF PRIMARY CONDITIONS
+
+     Repeat Exercise No. 1; stretch first the right arm and also the
+     leg, bend the left arm and left leg and so on in alternation.
+     Preserve all the movements.
+
+     The difference between this exercise and No. 1 is the stretching of
+     each side in alternation. The same elements should be included.
+
+
+8. PRIMARY CO-ORDINATE VOICE CONDITIONS
+
+     Sustaining all the foregoing conditions; extension, expansion and
+     diffusion of feeling, the retention of the breath and the
+     simultaneous openness and relaxation of the throat, laugh low but
+     heartily:--ha ha, he he, etc.
+
+The tone should be soft and pure. The softer the better. If there is any
+danger of waking or disturbing someone the exercise should not be
+omitted but practiced softly.
+
+Joy must not only be felt, it must be expressed. This series of
+exercises is based upon the fact that the greatest exercises are
+expressive movements. The smile on the face and active laughter should
+be used as direct exercises, not only for the body but also for the
+voice.
+
+This exercise implies some understanding of the fundamental elements of
+vocal training. The primary co-ordination of voice conditions, that is,
+the sympathetic, harmonious and elastic retention of the breath causing
+the co-ordinate passivity at the throat has been explained in "Mind and
+Voice." This was my discovery and the mastery of it has helped thousands
+out of ministerial sore throats and other abnormal conditions, and, to
+my mind, is proved as a fundamental principle. It is of the utmost
+importance that this little exercise should be practiced in accordance
+with the principle. The great point of the exercise is the elastic,
+sympathetic retention of the greatest possible amount of breath and the
+simultaneous passivity and openness of the throat. The study of laughter
+or the best possible tone anyone can make will enable him to realize
+this deep but simple principle.
+
+The effect of this exercise is to centre the breath and to harmonize the
+activities of the whole man. The central organs should always be
+exercised before the organs of the surface. The laughter must be
+sincere, genuine, hearty and natural.
+
+No one can imagine what wonderful effects can be brought to the voice by
+such simple exercises as these. The voice is an index, not only to
+mental and emotional conditions but to health. The voice cannot improve
+truly without improving health.
+
+We reserve breath and have a certain sympathetic fullness due to
+retention of the breath in the middle of the body. Simultaneously there
+is an openness of the whole throat and tone passage. All the organs of
+voice are thus brought into right conditions. When this condition is
+violated there is a misuse of the voice.
+
+Vocal training consists in the use of such simple exercises as will
+establish all these conditions that have been mentioned, especially the
+last. The conditions of voice must be co-ordinated, the vocal organs
+must respond to thinking and feeling. We cannot ignore, we must
+demonstrate on every plane. Man is given the greatest opportunity for
+progress. It is an opportunity he must take. There is no growth, no
+advance without labor. The labor may not be voluntary, it may not be
+hard, but man has his work to do. It is a joyous work. Man has an
+instinctive desire for right exercise which will enable him to really
+unfold his faculties and demonstrate his powers.
+
+
+9. FREEDOM OF VITAL ORGANS
+
+     Lying as before, placing both hands flat upon the stomach, keeping
+     the body extended and expanded, breathing full and free, manipulate
+     in a circular, triple rhythm or backward and forward, in dual
+     rhythm, all the vital organs. The thumbs may be placed up under the
+     floating ribs.
+
+This exercise is usually given first in Swedish medical gymnastics. It
+is especially for the stomach, though it has a vital action upon the
+liver and other organs. Such manipulations are beneficial to a dyspeptic
+or to one suffering from congestion of the liver, or from constipation.
+It is a very important exercise and stimulates all the parts so that
+they will receive more benefit from the following exercises.
+
+When any particular part, such as the stomach or liver, is found a
+little tender or sore, special attention should be given to this spot.
+
+
+10. FREEDOM OF THE TORSO
+
+     Preserving primary conditions, turn the hips vigorously as far as
+     possible one way and then the other.
+
+This gives a vigorous twist through the centre of the body. It affects
+the stomach, liver and all the vital organs, and if the chest is kept
+expanded and a full breath is retained, it greatly affects the diaphragm
+and action of the respiratory muscles.
+
+These movements may be taken also with dual and with quadruple rhythm.
+If done slowly and steadily, in true rhythm and sequence, they will
+accomplish surprising results, and bring about a deep harmony. If there
+is congestion the exercise should be performed twenty or twenty-five
+times.
+
+This exercise frees the torso and makes it flexible. It strengthens the
+diaphragm and, obeying one of the fundamental laws, exercises the
+central muscles of the body.
+
+Do not give sudden jerks or sudden collapses, but steadily, definitely
+and vigorously pivot the hip.
+
+In many people, there are tendencies to congestion in the stomach, and
+in the neck and throat. This rotary action tends to remove these
+constrictions and to develop a certain flexibility in the whole torso.
+
+
+11. FREEDOM OF NECK AND THROAT
+
+     Knead with both hands the whole throat and neck, moving every part
+     and eliminating any soreness or stiffness.
+
+The night gown should be unbuttoned and the breast bare. The fingers
+should be used and also the palm of the hand and the thumb so that every
+part of the neck and throat shall be set free.
+
+In most persons spots will be found that have some tenderness or
+soreness, especially if there is any cold or sore throat, and these
+parts should receive careful attention and manipulation, which should be
+continued until the soreness is removed. Persevere until the whole
+throat feels perfectly free and relaxed. It is often the case that some
+gland is weak and can be strengthened by this massage.
+
+This exercise and that of the manipulation of the stomach, as well as
+the exercises which follow, have a wonderful effect upon the voice.
+
+
+12. FREEDOM OF NECK AND HEAD
+
+     Pivot the head as far as possible to the right and then as far as
+     possible to the left.
+
+This exercise is also best practiced in quadruple rhythm. The hands may
+be around the back of the neck. Knead deeply and remove any congestion.
+
+The efficiency of this exercise may be increased by placing the hands on
+the neck so that at the moment of extreme pivot the hand may knead the
+parts. This action of the hand increases the effect and tends, in cases
+of congestion around the throat or ears, to give great assistance
+towards the elimination of all abnormal conditions. The other exercises
+for the manipulation of the throat tend to correct catarrhal conditions.
+
+
+13. ELEVATION AND EXTENSION OF LOWER LIMBS
+
+     Observing all the conditions, lift the right foot, knee straight,
+     as high as possible, then slowly release it, then lift the left in
+     the same way.
+
+The movement should also be done in quadruple rhythm. The lift should be
+slow, and there should be a decided staying of the activity, and then a
+very slow release; then complete rest.
+
+The effect of this exercise is to accentuate further the idea of rhythm;
+that is, it requires alternate activity and passivity in sequence or a
+continuity of co-ordinations.
+
+In performing this exercise almost an ache may be felt at the back of
+the legs, especially at the back of the knees. This is due to the fact
+that these muscles become too short in sitting and therefore need
+extension. This exercise gives extension to these muscles. Similar aches
+will always indicate a lack of extension and call for special help and
+practice of the opposing muscles.
+
+Of course, it can be seen that whenever parts of the body, such as the
+knees, are kept bent, the muscles at the front of the limb will grow too
+long and those at the back of it, too short. Hence, when a man stands up
+there is a tendency to stand with the knee bent. Old men have a lack of
+firm backward spring in the knee. It is the aim of several of the
+exercises to cure this.
+
+
+14. EXTENSION OF THE BACK
+
+     With the body well expanded, kept straight, breathing free and
+     full, lift the hips bearing the weight upon the back of the
+     shoulders and the heel.
+
+This exercise needs to be practiced with quadruple rhythm slowly. It
+gives wonderful exercise to the central muscles and organs of the torso.
+
+
+15. ELEVATION OF LOWER LIMBS
+
+     With the body well extended and all conditions sustained, lift both
+     legs, knees straight, hold, slowly release, then completely rest.
+
+This exercise is the best help that can be given for a hollow back. It
+also brings activity into all the abdominal muscles. It will strengthen
+the muscles concerned in the support of the voice. If the chest is kept
+well expanded and the lungs full of breath, the exercise will have a
+wonderful effect upon the diaphragm and the respiratory mechanism. It
+will strengthen and deepen the breathing and make it more central and
+reposeful.
+
+
+16. RHYTHMIC ALTERNATION IN EXTENSION
+
+     Combine the last two exercises and give them in alternation. First,
+     lift the body, then rest, then lift both feet, then the body, and
+     so on.
+
+     This alternate movement will bring great relief. The muscles are
+     more or less opposed; at any rate, the activity concerned in each
+     exercise will receive a rest during the other action.
+
+This, of course, uses rhythm as an aid. True, natural rhythm is always
+helpful and should be introduced whenever possible.
+
+
+17. ROTARY ACTION OF THE FEET
+
+     With the heels resting upon the bed carry the balls of the feet in
+     the widest possible circle.
+
+This exercise may be omitted, but it is very important for one who is
+lacking in freedom in the feet or who suffers from cold feet. It also
+brings into action the lower extremities and tends to further equalize
+the circulation.
+
+
+18. MOBILITY OF THE FACE
+
+     Rest a moment and feel a sense of satisfaction and then smile and
+     place both hands upon the face, covering it as far as possible and
+     knead the muscles, so as to eliminate every constriction and allow
+     the diffusion of the smile to go into every part.
+
+Do not laugh at this exercise but observe the effect. This exercise,
+however, should be practiced in union with the smile.
+
+Pay especial attention to any part of the face where there are
+constrictions or tendencies to constriction, and especially any part
+that may seem to droop.
+
+Where there has been a good deal of suffering or whining, or both,
+certain parts of the face, especially the corners of the mouth, are
+turned downward. This habitual action causes the muscles that lift the
+corners of the mouth to become too long while the corresponding muscles
+that draw the mouth down become abnormally short. Kneading is,
+primarily, to give extension to the muscles that have become too short,
+and the laughter at the same time is to give exercise to the muscles
+that have become too extended or elongated.
+
+All parts of the face will be brought into proportion. Crows' feet will
+be eliminated and the beauty and expression of the countenance greatly
+increased. Where there seems to be no muscle between the skin and bone,
+as sometimes in the forehead, there must be manipulation, exercise of
+the weak muscles.
+
+In the case of the face we have to bring in so-called secondary motions.
+We have to use the hands in the way indicated to get any effect. Of
+course, the effect will be temporary unless the disposition is changed.
+The mental and emotional actions are always the primary cause, but
+frequently the condition of the muscles has become such that it will
+take a long time to effect a change. The exercises, accordingly, are a
+wonderful help.
+
+If one-tenth of the power of this exercise to help the countenance were
+realized, it would not be neglected.
+
+One of my students opened a room and secured quite a following in facial
+massage by using these exercises. Some cruder than this one were used,
+though good results were accomplished. This exercise, as here suggested,
+can be done by anyone alone. If people use it who have constricted
+countenances, they should carefully emphasize the smile. That has not
+been done and hence the best results have not been secured.
+
+The faithful practice of such an exercise and especially the study of
+the significance of the smile and the practice of laughter, in union
+with other exercises for the stimulation of vitality, will work wonders
+in the expressive mobility and beauty of the countenance.
+
+It is worth ten times all the cosmetics as a beautifier. It would banish
+"Beauty Parlors." It is not, however, for the restoration of beauty of
+the countenance, but to bring blood into parts that are not used. It has
+good effect upon catarrh, headaches and neuralgia.
+
+While resting the larger muscles of the body these two important
+exercises may be introduced, or they may be introduced as the last of
+the first series, while lying on the back.
+
+
+19. FREEDOM OF THE SCALP
+
+     Placing the hands upon the head move the whole scalp freely and
+     easily in all directions.
+
+This is really the only effective remedy for imperfection at the roots
+of the hair, falling hair, or baldness. It will cause natural and rich
+growth of hair.
+
+It is well, also, to pull the hair. One specialist gives this as the
+only remedy to prevent it from falling out. Not only will such exercises
+improve the hair by improving the circulation around the roots, but it
+will make the muscles of these parts more flexible.
+
+
+20. EXTENSION AND FREEDOM OF THE VITAL ORGANS
+
+     Turn over, face downward, with the body well extended, bearing the
+     weight upon the toes and the elbows, with the upper arm vertical,
+     lift the hips and torso till the body is extended in a straight
+     line.
+
+Be sure that the upper arms are vertical and the fore-arms parallel with
+each other. Try to keep the body as straight as possible and get the
+sense of extension.
+
+This may seem to be a severe exercise, but it is not dangerous. In fact,
+more than any other exercise it tends to correct abnormal conditions in
+the central portions of the body. It allows the vital organs to be
+suspended from another angle, rests them, and tends to restore all to
+normal conditions.
+
+This exercise should be performed in quadruple rhythm, steadily, and
+slowly. Attention should be given to the complete rest at the climax.
+Practice it a few times at first until the strength is sufficient to
+repeat it many times.
+
+It is an unusually important exercise in case of any constrictions. It
+strengthens also certain muscles of the torso which are apt to be
+neglected.
+
+This making a bridge of the body, supporting it by the upper arms which
+should be vertical, and the feet which should also be vertical, has a
+great effect upon all the internal organs of the torso. It affects any
+sort of displacement and any kind of congestion. The exercises may be
+practiced slowly, rising and then staying the activity for a little
+while, and then allowing the body slowly to descend.
+
+Take a good rest as the exercise is rather vigorous for some persons,
+especially those who have any weakness through the torso. Those whom the
+exercise taxes are they who especially need it. It should be repeated
+several times.
+
+
+21. PIVOTAL ELEVATION OF THE HEAD
+
+     Pivot the head as far as possible to the right, and then lift it
+     backward. Release and carry to the left, and lift it backward as
+     far as possible.
+
+This exercise tends to strengthen the muscles at the back of the neck.
+It helps the extension of the chest, and strengthens those muscles which
+hold the head erect.
+
+
+22. ACTIVITY OF THE ROYAL MUSCLE
+
+     Lift the head as far back as possible, then slowly draw the chin in
+     lifting the back of the head high.
+
+This exercise develops what sculptors call the royal muscle. This muscle
+is active, causes an erect head and gives a certain dignity to the
+carriage of the body and is usually associated with a properly expanded
+body.
+
+Of course, it alone is not sufficient for a dignified carriage because
+there must be an expanded chest and the whole body must be normally
+erect. This muscle, however, plays an important part. It is at the
+summit of the line of gravity and affects not only the carriage of the
+head but has a sympathetic effect on the chest. When it is strong and
+vigorous it tends to make the whole body erect and to bring into
+sympathetic co-ordination all the muscles used in standing.
+
+
+23. EXTENSION OF HIPS AND ABDOMEN
+
+     With the body well extended lift the right foot, knee straight, as
+     far backward and upward as possible. Then release, and lift the
+     left foot in the same way.
+
+This exercise should be used alternately and given a good deal of
+activity. The heels may be extended or stretched downward as they are
+lifted. This will give greater extension to the muscles at the back of
+the leg.
+
+This exercise causes extension of certain muscles which are kept short
+when sitting. It is also beneficial for the back.
+
+
+24. ROTATION OF RIGHT SHOULDER
+
+     Turn over to the left side. Vigorously rotate the right shoulder,
+     carrying it in as wide a circle as possible.
+
+This rotary action of the shoulders may be repeated several times in
+different positions of the body.
+
+The exercise is important for the freeing of the whole torso. The
+shoulders of most people are rather weak. They should be strong and
+vigorous especially in brain workers because their action tends to
+affect the circulation of the blood toward the head. It has also an
+effect upon the summit of the lungs and certain regions which need
+freedom.
+
+The rotary action of the shoulders may be given best when lying on the
+side. The action of the shoulders, however, should not be neglected as
+it brings a harmonious circulation in the region of the throat. The
+exercise tends also to affect the whole summit of the chest.
+
+The active shoulder expresses animation and ardor in passion. A good
+strong shoulder is also an indication of vitality.
+
+The circular and rotary action of the shoulders, the feet, and the hips,
+is best performed with triple rhythm,--first, upward and forward;
+second, backward; third, release. The release may be quick and firm.
+
+Triple rhythm has a very sympathetic and stimulating effect. The run is
+more of a triple rhythm, while the walk is dual. All forms of rhythm,
+all of the metres should be introduced into the various exercises.
+
+
+25. ROTATION OF LEFT SHOULDER
+
+     Turn over to the right side, and rotate the left shoulder in the
+     same way.
+
+Whenever an exercise is taken for one side it should also be given for
+the other unless there is special reason for remedying some condition of
+one-sidedness.
+
+Exercises for the centre of the body should always be given the
+preference. There should be as far as possible a series of exercises.
+
+Thus far, the exercises are all used lying down. They may be taken in
+bed but, of course, it would be better if the bed were firm and not too
+soft, not too yielding and as level as possible. The exercises would
+often be more helpful if taken on the hard floor.
+
+It is better to sleep on a narrow cot as Cornaro did. This prevents our
+doubling up the body and contracting the vital organs. Everyone should
+lie down to sleep tall, or long, and as expanded as possible.
+
+Another reason for sleeping on a cot is that there are no hindrances to
+lifting the arms behind the head in some of the first exercises. If we
+sleep on a bed, when we exercise, the body should be placed more or less
+across it so as to give more freedom to the arms, or the arms may be
+stretched out straight at the side although this is not so good.
+
+
+26. ELEVATION OF CHEST AND BREATHING
+
+     Sit erect, as tall as possible. Expand the chest fully, carry the
+     arms forward, then backward, gripping the hands almost under the
+     shoulders, chest out as far as possible, taking a deep breath.
+     Repeat this rhythmically many times, sustaining as far as possible
+     the expansion of the chest.
+
+It will be observed that there will come naturally a desire to sit up.
+It may be well before sitting up to turn on the back and rest a moment
+and feel the enjoyment of the actions that have been in the body. If the
+exercises have been properly practiced, there will be a sense of ease
+and satisfaction.
+
+
+27. PIVOTAL FLEXIBILITY OF CHEST
+
+     Sitting as erect as possible with actively expanded chest, pivot
+     the shoulders and upper part of the torso as far as possible, first
+     to the right and then to the left.
+
+This exercise may be performed to advantage with quadruple rhythm.
+
+This movement exercises almost the opposite muscles from Exercise No.
+10. It also has the same beneficial results in the extension of the
+chest, the removal of constrictions or interferences with the diaphragm,
+and has a beneficial effect also upon the stomach and all the vital
+organs.
+
+It is an important exercise for strengthening the muscles of breathing
+and deepening respiration. It should be repeated many times.
+
+
+28. EXTENSION OF MUSCLES OF THE BACK
+
+     Stand, stretch arms upward as far as possible, then carry them in
+     the widest possible circle. Relax the back and all parts of the
+     body so that the fingers come to the floor or near it. Then return
+     and carry the fingers as far back as possible.
+
+This exercise brings extension into all the muscles of the back.
+Frequently, it is the best possible exercise to develop the chest since
+the extension of a muscle also stimulates its right contraction.
+
+The elbows and knees should be kept as straight as possible in this
+exercise. The wide circle should be made not only in coming down but in
+going back forward and over backward.
+
+This exercise causes great extension of the muscles. The muscles from
+the heel all up the back of the legs and even of the arms are affected.
+Then in getting back the muscles of all the body receive a similar
+extension.
+
+This action is very helpful for the development of erectness of the
+body. It also causes alternation of the muscles and has a good effect
+upon the health.
+
+
+29. EXTENSION OF MUSCLES AT THE SIDE
+
+     Standing erect carry the hip out over the right foot, surrendering
+     the whole body to the left side. Allow the weight to be carried out
+     over the left foot, the left hip being widely extended.
+
+This exercise tends to get freedom for muscles at the side and the hip
+so that the hip upon which the person stands will naturally sway out to
+the side, and the free hip will be surrendered, bringing the body very
+naturally into its spiral curves.
+
+
+30. CO-ORDINATION IN STANDING
+
+     Standing erect, expand the chest in opposition to the balls of the
+     feet, and allow the body slowly to be lifted seemingly from the
+     summit of the chest upward. Allow it to return very slowly and
+     steadily and to sink to the heels. Repeat many times.
+
+This exercise should also be practiced upon each foot separately. It
+establishes right co-ordinations of the body in standing and helps in
+establishing accordant poise. All the muscles in the body which tend to
+bring the summit of the chest and the balls of the feet into right
+co-ordination are brought into sympathetic activity. It is really an
+important exercise for the development of a correct bearing and posture
+of the body.
+
+In going upward, be sure that the chest reaches upward and that the body
+is lifted by a species of levitation.
+
+Keep the body as straight as possible from the heel to the centre of the
+neck, preserving a sympathetic expansion of the chest at all times.
+
+This exercise acts upon the whole body, tending to bring all parts into
+normal relationship.
+
+
+31. EXTENSION OF CHEST
+
+     Placing your hands against the sides of a narrow door way, allow
+     your weight to come forward upon the hands, the knees straight.
+     Take a full breath, then carry the body back by action of the arms.
+
+This presses the shoulders back and causes expansion of the chest, and a
+deep breath should, of course, be taken. The exercise should be repeated
+many times.
+
+This exercise, as well as all others, should be practiced where the air
+is pure.
+
+Observe that this exercise can be made more severe by placing the feet
+farther back from the door so that the weight of the body will fall more
+upon the hands. In this case the hands may be lower. They should be
+placed slightly below the shoulders.
+
+
+32. HARMONY OF RESPIRATION AND CIRCULATION
+
+     Lift the arms as high as possible and grasp a pole which has been
+     placed so that it can barely be grasped on tiptoe, and let your
+     weight rest upon the hands, and endeavor to touch the floor with
+     the heels. One can easily have a pole placed upon hooks as high as
+     possible inside a closet.
+
+This exercise frees all the muscles of the back and carries the blood
+away from the head. It is an exercise especially recommended by Baron
+Posse for brain workers.
+
+After the exercises take a sponge bath, or if preferred, rub the chest
+and throat vigorously with a rough cloth with cold water. Some people
+prefer an entire bath, but getting into very cold water often has a bad
+effect upon the circulation and breathing. The water should not be too
+cold at first until one becomes accustomed to the unusual stimulation.
+Rub till dry and warm. Injury may follow if there is not reaction.
+
+This program may be lengthened or shortened to suit individual needs.
+Many exercises can be added by each one according to instinct. Some, for
+example, those turning to the side, except possibly the relaxing of the
+shoulders, may be shortened. The exercises may be lengthened also by
+practicing one a longer period of time, making repetitions of a hundred
+or more. They may be shortened, too, by giving each movement a shorter
+period.
+
+Each student must study himself and adapt the exercises according to
+need. Feelings of enjoyment, however, are not a safe guide. We are so
+apt to let the dull and stupid feeling take possession in the morning
+and omit the exercises for the day. It takes resolution to perform them
+but in a few minutes the reward comes in a feeling of satisfaction and
+rest. The exercises are usually the best means of removing the feeling
+of dullness. That, indeed, is one of their chief aims. Co-ordinating the
+performance and the joyous attitude of man will soon cause the exercises
+to be developed into a habit and one will feel the need of them as much
+as he feels the need of food.
+
+The exercises demand joy, expansion, extension, stretching, deep
+breathing, co-ordination of various parts and the specific accentuation
+of the movements and harmonious as well as rhythmic alternation.
+
+In general, a person can arrange from this program, shorter ones of from
+five minutes to thirty, according to individual needs.
+
+The principles underlying the exercises should be carefully considered.
+This will enable students to remember more easily and more correctly to
+practice the successive exercises.
+
+Moreover, in the practice of the exercises, as has been said, the aim
+should be always kept in mind. Thus the simplest action may be turned
+into the most important exercise by being practiced in accordance with
+principles and for a specific aim.
+
+To aid those who wish a shorter program, one that will not take over ten
+minutes, the following may serve as a helpful guide.
+
+1. Combine all exercises from one to seven:--laugh, expand the chest,
+breathe deeply, co-ordinating the balls of the feet with the chest, and
+stretch. Emphasize all of these exercises. It may be wise to count say
+six specific, successive steps: 1, the expansion of the chest; 2, deep
+breathing; 3, laughter; 4, stretch; 5, gradual relaxation; 6, complete
+release.
+
+One should be sure that each of these elements is practiced correctly.
+It is wise at first to individualize them until they are normal and then
+such a combination becomes efficient and may be in fact advisable as a
+step in progress.
+
+2. Combine exercises nine and ten:--that is, knead the stomach in
+combination with the pivot of the hips.
+
+3. Exercises eleven and twelve in a similar way combine the kneading of
+the neck and throat with the pivotal action of the head.
+
+4. Sixteen may be practiced in a way to unite fourteen and fifteen.
+
+5. Eighteen and nineteen may be practiced as one. The movements,
+however, should be separated and may be alternated by passing from the
+face to the head.
+
+6. Exercise twenty, as many others, should always be practiced
+individually and separately.
+
+7. Twenty may be combined, but not so well with eleven and twelve.
+
+8. All the sitting exercises may be omitted or combined with the
+standing exercises taken before the exercises on the pole.
+
+
+
+
+V
+
+HOW TO PRACTICE THE EXERCISES
+
+
+Since exercises are primarily mental it can be seen that it is not
+merely the movement but the mental and emotional attitude toward that
+movement, in short, the conditions of its practice, upon which the
+accomplishment of right results most depend. An exercise performed with
+a feeling of antagonism, gloom, or perfunctorily without thought, will
+not accomplish nearly as much as one practiced with sympathy and joy.
+
+Only thinking and feeling will establish the co-ordinations. Mere
+perfunctory performance of an exercise or a mechanical use of the will
+may produce certain local effects, and in this way may actually do harm,
+while the same exercise practiced with a feeling of joy and exhilaration
+will bring into co-ordination various parts, and, in fact, affect the
+whole organism. Practice the exercises accordingly for the fun of the
+thing; laugh, feel a joyous exultation.
+
+Joyous normal emotion acts expansively. The circulation is quickened and
+the vital organs are stimulated to normal action. Without the awakening
+or enjoyment of life the vital forces show little response.
+
+If anyone will examine himself in a state of anger he will feel that it
+is the lower part of his nature that is dominating him. He can realize
+that his muscles and vital organs are constricted and cramped. Who has
+not felt a deep feeling of bitterness, almost of poison, after a fit of
+anger? Who has not felt a certain depression, at times even of sickness,
+after antagonism or giving up to despondency?
+
+There is also a feeling above negative emotions of certain dormant
+possibilities, certain affections and a better nature in the background.
+In all true exercises this sub-conscious, better self should be the very
+centre of the endeavor.
+
+So universally is true training and even the nature of an exercise
+misunderstood that it may be well to summarize a few points to secure
+intelligent practice.
+
+1. Practice with your whole nature.
+
+Do not regard the performance of movements as a mere matter of will.
+Expression requires a unity of the whole life of our being.
+
+Regard an exercise as a means of bringing all your powers into life and
+unity. Let practice be a means of demonstrating your own abilities,
+spontaneous and deliberative activities to yourself.
+
+2. Practice with an ideal in mind.
+
+The accomplishment of an endeavor implies the reaching or attainment of
+an ideal. Practicing with no end in view accomplishes nothing. The goal
+must be an ideal.
+
+There is a universal intuition in an ideal man. There is an intuition
+deep in ourselves of our higher possibilities. The feeling that better
+things are possible inspires all human endeavor. Movement merely for the
+sake of movement, mere haphazard practice, without an ideal,
+accomplishes but little. We want not only an instinctive ideal but we
+want one which is the result of thought and study.
+
+3. Practice hopefully and joyfully.
+
+That is to say, there should not only be thought and imagination in
+practice, there should be feeling,--a normal and ideal emotion. The
+realization of the possibility of attaining an ideal brings joy, hope,
+courage and confidence.
+
+4. In every exercise feel a sympathetic expansion of the torso.
+
+It is not only necessary to feel joy, we must express it, and the
+primary expression of joy is expansion.
+
+Expansion is needed not only as one of the exercises; it is more than
+this. It is a conditional element of all exercise. From first to last,
+in every movement, feel also a certain expansion of the chest.
+
+5. In every exercise feel exhilaration of the breathing.
+
+Increase of the activity of breathing in direct co-ordination with
+expansion is a part of the expression, not only of joy but courage,
+resolution, endeavor and all normal emotions.
+
+Taking a full breath is given as one of the exercises, but here again we
+have a condition for all exercises. This is the reason why we should
+give attention to exalted emotion. It will diffuse through the whole
+body causing expansion and also quickening all the vital functions.
+
+Respiration is the central function of the body. All the vital
+operations depend upon it. Perfunctory exercises which do not stimulate
+breathing are useless and injurious.
+
+6. Accentuate the extension of the muscles of the body in all exercises
+possible.
+
+The kneading of the face helps the parts as well as being important in
+itself. If we rub the muscles while whining we tend to confirm the
+condition in the parts at the time. Thus we may develop whines and
+frowns. It is very important, therefore, that there should be a cheery
+smile on the face during the manipulation, if the looks are to be
+improved by the exercise.
+
+In kneading the stomach and the diaphragm if we have a full chest, as in
+laughter, the manipulation will produce a far better effect upon the
+diaphragm than if we have little breath.
+
+In practicing an exercise, therefore, it is not only necessary to study
+which part most needs development or which muscle is weak, but it is
+just as necessary to notice which muscles need extension.
+
+7. Practice harmoniously.
+
+We should exercise all parts of the body in a similar way. If we
+exercise, for example, the action of the feet it is well also to
+practice rotary action of the arms, or at any rate, of the head.
+
+We should see to it that when we practice one part of the body the
+corresponding part of the body should be equally exercised. We should
+not give more exercise to one side or part, except when there are
+congested conditions. We should not give much more to the arms than to
+the legs unless we have to walk a great deal.
+
+8. Practice in such a way that every movement affects the central parts
+of the body.
+
+Hence the program takes first the expansion of the chest and breathing
+and chuckling, also the transverse action of the torso. We should be
+cautious about performing violent exercises with the arms, or even with
+the feet, without simultaneous expansion of the torso because this is a
+central action which is conditional to all proper action of the limbs.
+Contraction of the torso while working upon the limbs may draw vitality
+from the vital organs.
+
+Gymnasts, as a class, die early because they are always performing
+feats. Other dangers are found in the gymnasium, such as practicing
+exercises perfunctorily, using quick jerks and too heavy and labored
+movements which affect only the heavy muscles. The absence of rhythm and
+co-ordination, the presence of too antagonistic movements, the desire to
+make a show, too much work upon the superficial muscles are also
+frequent faults.
+
+Another reason for the beginning of the day's exercise with joy is the
+fact that the positive emotions affect a man in the centre of his body.
+They are all expressed by sympathy and right expansion of the torso.
+This is not only central in expression, it is also central in training.
+
+The muscles affecting the more central organs should in every exercise
+in some sense cause co-ordinate actions in various parts. The expansive
+action of the chest is one of the chief exercises because it not only
+frees the vital organs but co-ordinates the normal actions of a man in
+standing and walking.
+
+Observe that harmony demands that all parts be equally exercised, but
+unity demands that we begin our exercises at the center. The organic
+centrality of the whole body is of first importance.
+
+We should not only feel expansion of the chest in all exercises, but we
+should begin with exercises for the torso rather than with exercises
+for the limbs. We want to reach the deepest vital organs as a part of
+all exercises.
+
+Sometimes a man goes into a gymnasium and works for the muscles of the
+arm, for example, while the muscles of his chest and around his stomach
+and diaphragm are weak. In this case the central muscles may grow
+weaker. Exercises, not properly centred, will decrease harmony.
+
+I have found many people with lack of support of the voice and weakness
+of the diaphragm and the muscles relating to the retention of breath,
+but I have found very strong muscles in the arms, while the muscles in
+the center of the body were surprisingly weak.
+
+In following "external measurements" too much attention is often given
+to the muscles of the limbs that can be measured. It is easy to discover
+the fact that the lower limbs have more muscular development than the
+arms, but this is of little consequence compared with the weakness of
+internal and hidden muscles like the diaphragm.
+
+It cannot be too often emphasized that an organism necessarily is one.
+The parts sympathize with each other, and the higher the organism the
+more is this true. The voice expresses the whole being and body, and it
+not only calls for great activity of the central muscles, such as the
+diaphragm, but every part of the body seems to share in voice
+conditions.
+
+A human being with his legs cut off can never sing or speak as well as
+he could before he lost them.
+
+9. As far as possible, always feel in all the muscles a sympathetic
+action with certain opposite parts that support or naturally co-operate
+with these.
+
+Specific exercises must be directed to central and harmonious effects.
+For example, expanding the chest and extending the balls of the feet
+downward as far as possible co-ordinates the parts that are used in
+standing, though in a different way. It gives extension to the parts;
+and to extend muscles is often the best way to bring activity into them.
+
+Formerly a horse was fed in a high trough in order to make him hold his
+head high, but no horse carries his head so high or has such a beautiful
+arch to the neck as the wild horse, that feeds on the ground.
+
+Weak muscles may often be improved by giving them extension. This
+eliminates constrictions and brings more rhythm or balanced activity in
+opposition to other muscles or in union with them.
+
+The co-ordination must be felt. When there are co-ordinations there will
+be a sense of satisfaction in the vital organs. The exercises will not
+weary. They will not be a strain or tax the strength. They accumulate
+vitality rather than waste it.
+
+Co-ordination must especially be studied and used consciously and
+deliberatively with reference to the chest. In the start of every
+exercise there should be, as has been said before, something of an
+increase of activity in the chest and the breath.
+
+10. Practice all exercises as rhythmically as possible.
+
+Rhythm and co-ordination are the deepest lessons of life and are
+necessary to each other. Activity and passivity must alternate in
+proportion as far as possible in all exercise.
+
+Observe also that the active exertion of an exercise should determine
+the amount of the reaction. We should go as slowly in the recoil or
+eccentric contraction as we do in the concentric contraction.
+
+Nature is always rhythmic. Notice the beating of the heart, going on
+constantly for eighty or a hundred years. It acts and then re-acts.
+Observe, too, the rhythm of the peristaltic action of the stomach.
+
+An exercise must obey this universal law of nature.
+
+Jerks should never be permitted; but all be easy and gradual. Even the
+surrender of a movement should be gradual.
+
+The eccentric action which results is more important in many cases than
+the concentric. For example, in the diaphragm we make voice by an
+eccentric action of the inspiratory muscles. We take breath by a
+concentric action of the diaphragm, we give out breath in making voice
+by eccentric contraction.
+
+Rhythm, therefore, means primarily that there should be a rest after
+each exercise. If we feel very weary we should especially emphasize this
+rest. It is lack of this rest that causes strain and weariness and makes
+a person nervous. The normal effect of the exercises when practiced
+rhythmically, is to eliminate fatigue, correct nervousness and weakness.
+
+Rhythmic movements accomplish ten times more than unrhythmic ones, even
+if unrhythmic movements do not produce unhealthy and abnormal results.
+
+Observe that nature always responds to rhythm. The body will respond to
+rhythm. Let the exercise be taken vigorously and definitely. Let also
+the reactions or rests be equally definite and decided. Vigor should
+never lead to constrictions or to great labor.
+
+If we lie on our back and stretch one side and then the other it is
+easier and we accomplish better results as a rule than we do by
+stretching both arms and feet simultaneously.
+
+It is hard to explain the sympathetic union of co-ordination and rhythm.
+I have never found any explanation or even reference to this. Even
+Dalcroze, who has so many good ideas regarding rhythm, has not grasped
+the principles of co-ordination of different parts of the body and
+especially the relation of co-ordination to rhythm.
+
+Awkward people lack both co-ordination and rhythm and the two are
+vitally connected. By establishing co-ordinations we begin to establish
+rhythm, and by establishing rhythm we help in the co-ordinations.
+
+The principle of rhythm applies to all our human actions. We should walk
+rhythmically, and we should stand allowing all the rhythmic curves of
+the body to have their normal relationship. We shall always have the
+right rhythmic curves if we have the right centrality and
+co-ordinations.
+
+One of the greatest effects of music is due to the rhythm. All
+movements, however, have a rhythm of their own.
+
+11. Use in every exercise, as far as possible, all the primary actions
+of the muscles.
+
+We can distinguish four actions of the muscles. First, active
+contraction, shortening of the muscles sometimes called concentric
+contraction; secondly, we can stay the tension of the muscles at a
+certain point. This is called static contraction. Third, we can allow
+the muscle gradually to release its contraction, that is, allow it to
+slowly lengthen. This is called eccentric contraction. Fourth, we can
+take the will entirely out of a muscle and allow its complete
+quiescence.
+
+Rhythm demands the presence of all these actions; and also all these
+elements in proportion. And in the practice of all exercises it is well
+to accentuate all four of these elements by counting. In the stretch for
+the whole body, for example, we can extend the limbs slowly as far as
+possible, and there will be a contraction of the extensor muscles. Then
+we can stay the body when stretched to the fullest extent. Then we can
+gradually release the action of these muscles and then completely rest.
+
+Some of the exercises can be practiced with dual movements, first with
+activity and then release, but by varying the climactic action for a
+moment and gradually releasing, that is, by giving these a quadruple
+rhythm, we can accomplish better results than in the dual.
+
+In dual rhythm we are apt to collapse suddenly after a movement. In
+fact, it is harder to control the release of the contraction of the
+muscles than to control the gradual increase of their contraction. This
+is illustrated in the difficulty of retaining breath. Breath is normally
+retained by sustaining the activity of the diaphragm, that is, its
+eccentric contraction. However, the body needs occasionally the complete
+surrender of muscles, but this should not be too sudden or jerky. The
+gradual surrender brings greater control and the higher type of
+development.
+
+When we use what are known as secondary movements, that is, when we use
+the hands to manipulate the stomach or when somebody else rubs us, we
+should restfully and completely give up the muscles and manipulate them
+or let them be manipulated in a state of rest.
+
+At times it may be well to manipulate a muscle when at full tension.
+When there seems to be a tendency to great constriction it may be well
+to manipulate a muscle during both contraction and relaxation and to
+test its relaxation. Again if a muscle does not seem to act as far as
+possible the opposing one may be found too short and may be manipulated
+to allow greater extension.
+
+12. Practice thoughtfully.
+
+That is to say, study yourself. Observe your needs. For example, stand
+against some perfectly straight post or door, with the heels and back of
+the head against it. Where the back curves most, there will be room for
+the hand. Now where do you feel the most constriction? Give attention to
+such parts.
+
+Even when lying on your back, by stretching the limbs and expanding the
+chest such wrong tendencies or faults in standing can be corrected. The
+chest can be set free when it is constricted. When it is carried too low
+you can directly separate the breast-bone from the spine. By sympathetic
+expansions of the torso and by manipulating with the hands the parts
+that are especially constricted, curvatures, even in the back, can be
+improved.
+
+In all cases in practicing expansion we should be careful that there is
+no increase in the curvature of the spine. The back should remain
+normal, or become more nearly normal if we find any perversions.
+
+A hollow back, as is well known, is more difficult to correct than a
+hollow chest, though both of them are abnormal. A hollow back can best
+be corrected by the lifting of the feet, and the extension of the
+muscles of the back. If the hand is placed under the back where there is
+the greatest curvature there will be felt a normal action upon this
+curve of the spine.
+
+One point which has been discussed is whether training can affect the
+bones, or only the muscles. The whole body can be affected by training
+if the right methods are used. In correcting something like a hollow
+back, which has been of long duration, not only the balance of the
+muscles but the very articulations and ligaments and even bones may be
+affected by patient and persevering practice.
+
+If there is congestion in the region of the throat, the pivotal action
+of the head is important, but the hands can be made to do a great deal
+of work also during the pivotal actions. Such manipulation is one of the
+best remedies for sore throat, and also for dizziness, unless the
+dizziness is caused by a wrong condition of the stomach or liver, in
+which case the pivotal actions of the torso should be vigorously
+performed, with kneading by the hands, of the abdomen.
+
+If one limb is weaker than its mate it should be given more practice
+until balance is restored.
+
+If there is any muscle weak in any part of the body, we should find an
+exercise to strengthen it harmoniously.
+
+It can hardly be emphasized too often that the central muscles should be
+stronger than the surface muscles. Whenever we find, for example, a weak
+diaphragm, we should use a greater number of exercises for it and be
+careful not to give too much attention to the arm muscles.
+
+It is not mere strength to lift a heavy weight that measures the degree
+of vitality or indicates length of life, but rather the harmony of all
+parts working together. The muscles connected with breathing should be
+stronger in proportion than the superficial muscles of the arms or lower
+limbs.
+
+People who perform one particular movement a great deal, such as a
+blacksmith in hammering, should study and use exercises for the parts
+that are habitually neglected.
+
+A little thought can correct every abnormal condition, even stiff joints
+and headache. By practicing patiently such tendencies may be practically
+eliminated.
+
+13. Practice progressively.
+
+Exercises are often taken intemperately. The student begins with
+enthusiasm, feels uncomfortable results from the extravagance, and then
+gives up the exercises.
+
+Begin carefully. Patiently practice the movement at first ten or twenty
+times, counting four with each step and accentuating the stretches, each
+day increasing a little, and after a week or two the results will be
+surprising. Let there be regularity even in the increasing of the
+exercises.
+
+We must take steps slowly, and gradually add others until we have the
+number which the normal condition of our system demands.
+
+Study your own strength and the effects of the exercises upon you.
+
+There are many ways by which an exercise may be made progressive. First,
+by gradually increasing the vigor of the movement. For example, lifting
+the feet from the bed, one foot may be lifted at a time, which is
+easier, or both may be lifted only a few inches at first. Second, the
+exercise may be performed more slowly and more vigorously. Third, by
+repeating the exercise a greater number of times. Fourth, by the
+addition of a greater number and variety of exercises.
+
+Sometimes a person is lame from practice. This is usually due to the
+breaking of small, delicate fibres. These fibres may have grown together
+by monotony of movement and by extending them suddenly or violently they
+may have been wrenched apart too suddenly. Muscular fibres should move
+freely. They will do so if we practice gradually, but violent practice
+may strain unused muscles and thus cause soreness. In general, the
+actions of muscles should be as varied as possible, but should be
+easily, progressively developed. Every successive day, exercises should
+receive a little more vigor until normal conditions are established.
+
+Some kinds of exercises may be omitted at first. We may leave out all
+the exercises sitting or those lying on the side. A few of the standing
+exercises may also be omitted.
+
+You will be tempted, however, to omit too much as a rule and then some
+special day to practice too many. Even if you do get a little sore or
+lame or feel a little as if you had overdone it is better than
+under-doing, and nature will soon correct the abnormal condition. The
+next time you practice the exercise you can eliminate the bad effects of
+your former practice.
+
+In all cases of sickness, or weakness from any cause, special care must
+be given to gentle stretches and manipulation. The movements should be
+slow and steady. Do not leave yourself in a state of pain but of
+enjoyment.
+
+Remember that growth in nature is slow. The stronger the organism, like
+the oak, the slower the growth. A weed may grow almost in a night. Be
+patient, therefore, do not worry,--be persevering and regular in all the
+habits of life.
+
+Some constitutions need more exercise than others. Those who are growing
+fleshy need quick, vigorous exercises, while those who are growing thin
+and emaciated need slow, steady ones, as do those who are nervous.
+
+14. Establish periodicity.
+
+All development in nature proceeds in a regular and continuous sequence.
+There are certain alternations and variations, but these take place at
+specific periods.
+
+The organism will adapt itself to regular periods. Thus, if we take our
+meals regularly, we get hungry at the same time every day. We should go
+to bed at a regular hour; at that time the system demands rest and we
+become sleepy.
+
+Parents are so anxious that their children have a good time that they
+frequently cultivate irregular habits and thus lay the foundation of
+future failure.
+
+Health is greatly dependent upon regular hours for both work and
+recreation. Anything that interferes with periodicity in the human body
+interferes with vital functioning. Observe how regularly we breathe.
+There is a normal respiration, circulation, and beating of the heart
+which are practically the same for everyone. Any variation from these
+regular rhythms is serious.
+
+This principle of periodicity applies to exercises as well as to
+anything else. Some men have the habit of going to a gymnasium once a
+week. They take the exercises one day and neglect them for several days,
+then try to make up for lost time. The exercises in such cases are not
+enjoyed. They will be performed mechanically, if not perfunctorily: at
+any rate, satisfactory results will not follow.
+
+If we take exercises every day at about the same time, say upon waking
+in the morning and on going to bed at night, the system will come to
+long for them just as the stomach craves food.
+
+Nature does not grow a little one day and then stop for a while; she
+does not grow a limb on one side and then another on the other side. All
+growth is continuous.
+
+Of course, this continuity is rhythmic. There is a different action day
+and night, but this in itself is a form of periodicity. In the same way
+we have summer and winter. The tree feeds itself in summer and during
+the winter the life remains hidden at the root while the process of
+making the texture firm proceeds with rhythmic alternation.
+
+All phases of life and growth are periodic. If, for any reason, there is
+an unusually severe winter the plants are killed. If there is a long
+period of drought vegetation dies. A certain normal amount of rain as of
+air, food, or soil is necessary to the growth of the plant.
+
+One reason for practicing in the early morning is the fact that it will
+connect exercise with the natural habits of the individual. The time of
+waking up should be periodic and will be so if we retire regularly. The
+practice of exercises on first awakening or retiring will also tend to
+help the normal time and amount of sleep. If we take exercises on first
+waking, as suggested, we shall awake about the same time and with
+greater enjoyment.
+
+The system will come to expand naturally; every cell will leap like a
+dog that prances with joy when it sees its master getting ready to go
+for a walk.
+
+15. Practice regularly.
+
+Not only should the time be regular, the amount of exercise also should
+be about the same each day. We should not give a half hour or an hour
+one day and neglect it entirely the next any more than we should eat one
+extraordinary meal and then go without anything to eat for two or three
+days.
+
+The same is true also regarding the kind of exercise. It may be helpful
+to change some of the exercises, but we should have exercises for all
+parts of the body. If we substitute one exercise for another we should
+take care to exercise all the parts equally. We may change the kind of
+food, but the degree of sustenance it contains should not greatly vary.
+
+16. Practice patiently.
+
+Do not expect great results to come in a day, though you ought to feel
+some effect very quickly, yet it may take weeks, especially if there is
+any unusual weakness or abnormal condition. The slower and more varied
+the practice the better, other things being equal, because conditions
+are more important than the exercise and the normal adjustment of the
+various parts of the body is much more important than strengthening any
+local part.
+
+17. Practice slowly but decidedly and vigorously.
+
+The more slowly an exercise is practiced the deeper the effect. The
+lifting of the feet very slowly, for example, will have more effect upon
+the diaphragm than if done quickly. The holding of the chest high while
+lifting the feet slowly, causes wonderful action of the diaphragm and
+of the stomach and vital organs.
+
+Slowness, however, does not mean hesitation, indifference, nor laziness.
+Mere lazy, indifferent practice will accomplish nothing. Let the
+movements be done slowly but decidedly and definitely.
+
+One should be careful if there is any particular part that causes pain.
+We should bring in secondary or kneading movements, with the hands. If
+the action is thoughtfully directed to the right part, if it is truly
+rhythmic and sympathetic, abnormal conditions will be removed.
+
+18. Exercise as well as sleep in the purest air possible.
+
+Sleep with your windows open. Let the air circulate across your room
+though not across your bed. Let the air be as pure as that out of doors.
+
+Perform your exercises in bed with your windows open and with but little
+covering. The vigorous exercises will bring greater warmth and you will
+feel the desire to throw off the blanket. Some of the exercises, of
+course, as lifting the legs, cannot be performed so well without
+removing the covering.
+
+The method of practicing the exercises as well as the amount, number and
+character of them, depends greatly upon the health and the vitality of
+the individual, but there must be a continual advance in the vigor and
+the number of the exercises.
+
+
+
+
+VI
+
+ACTIONS OF EVERY-DAY LIFE
+
+
+The benefit of exercises must be tested by the help they give to the
+actions of every-day life. The human body must perform certain movements
+which are continually necessary. These exercises enable us to do these
+movements with more grace and ease, with more pleasure to ourselves,
+with greater saving of strength and vitality, and in a way to give
+greater pleasure to others.
+
+
+1. HOW TO STAND
+
+"Man is the only animal," says Sir William Turner, "with a vertical
+spine." The bird stands upon two feet but the spine is not vertical.
+Strictly speaking no animal stands erect except man.
+
+The primary aim of all true exercise for the improvement of health and
+the prolonging of life must affect the erectness of the human body and
+the counterpoise curves of the spine. The axis of the spine must be
+vertical.
+
+Nearly all the exercises from the very first tend to accomplish this
+result. The expansion of the chest, the pivotal flexing of the torso,
+the lifting of the feet, the stretching, the co-ordinate action between
+the summit of the chest and the balls of the feet, and the exercises in
+sitting and standing, all tend to establish this most important
+condition.
+
+There must be activity at the summit of the chest. The head and the
+chest are the first to give up and sag. We can see that the skeleton has
+no bones below the breast bone to support it. The lower ribs are
+floating ribs and the other ribs have an angle downward. Everything is
+arranged with reference to the expansion of the chest. This is the
+central activity in standing properly.
+
+We can see, as has been shown, that man is held up seemingly from above.
+Man comes into stable equilibrium only when the body is supported from
+the summit of the chest. Levitation opposes gravitation.
+
+It will be observed that the first exercises concern the expansion of
+the chest and when the exercises are properly performed, this expansion
+of the chest is indirectly sustained through them all.
+
+If we observe a person standing properly, we find that a line dropped
+through the centre of the ear will fall through the centre of the
+shoulder, the centre of the hip, and the centre of the arch of the foot.
+The things that cause bad positions are: the chest inactive, the hips
+sinking forward, the head hanging downward or lolling to the side, the
+body sinking to the heel, and weak knees; but all of these seem to be
+corrected when the chest is properly expanded and elevated.
+
+To stand well, therefore, one should stand upright; the chest well
+expanded so as to bring all parts into co-ordination and establish a
+true centrality in the body. In a certain sense, there seems to be an
+axis of the body by which it rests easily upon one foot while the other
+leg and hip are perfectly free. The body is also perfectly free to pivot
+and to pass the weight to the other foot.
+
+The recommendation to "stand tall" is more or less helpful, but there
+must be some qualification. Stand tall, but not with rigidity or
+stiffness. The body must be elastically and sympathetically tall, and
+also sympathetically expanded, man must stand as if held up from above
+rather than from below, expanded and elevated by feeling and thought
+rather than by mere will. The centrality, ease and harmony of the poise
+are of more importance than the tallness.
+
+When one stands properly on one foot a spiral line from the top of the
+head to the foot is developed. The head inclines slightly toward the
+side that bears the weight, the torso slightly inclines in opposition
+and the active lower limb takes a slightly opposite inclination. This
+line which has been called the line of beauty is very common in nature.
+It is found all over the human body.
+
+When the face is animated with joy and gentleness, such spiral curves
+appear in all directions. The presence of this line is an element of a
+beautiful face and of a graceful body.
+
+The beneficial effects of such a poise are seen at once. The breathing
+is free. When a person stands in bad poise there is constriction of the
+respiratory muscles so that he is uneasy, he shifts from foot to foot.
+But when one stands in stable equilibrium, he stands restfully, easily
+and gracefully, and can move in any direction freely. His body also
+becomes expressive and acts under the dominion of feeling.
+
+
+2. HOW TO WALK
+
+The character of a person's position in standing will determine the
+character of the walk. If one has learned to stand in stable equilibrium
+he will walk suggesting repose. If he stand in a discordant poise he
+will walk in a discordant chaotic way and will be continuously fighting
+to stand up.
+
+When a person stands in an accordant poise the walk is a progression
+forward and a levitation upward rhythmically and freely, the spiral
+lines alternating with every step.
+
+Every line of the body acts rhythmically. There is not only rhythmical
+alternation of the lower limbs and of the movements of the weight from
+foot to foot but all the lines of the body alternate rhythmically.
+
+A good walk is the carrying out of a man's purpose. Accordingly there is
+an attraction forward and upward at the summit of the chest.
+
+There are some abnormal walks where men seem to be drawn by the head,
+some walk as if drawn by the nose or chin, by the hips or by the knees
+or even the feet. The gravitation of the body forward toward the
+carrying out of one's purpose should be from the centre of gravitation
+and should be upward.
+
+"Onward and upward, true to the line." Man in his very walking seems to
+be a progressive being. To climb a declivity, he seems to move forward
+and upward. In a bad walk a man seems drawn downward.
+
+The poise of the body in standing and walking is most affected by this
+series of exercises. The co-ordination between the summit of the chest
+and the feet in rhythmic alternation, the simultaneous activity of the
+chest in all movements or exercises develop good positions in standing
+and natural actions of the body in walking.
+
+The extensions especially when in alternation bring the body also into
+the normal spiral lines and tend also to extend the muscles especially
+at the side so that the shoulder does not seem to be drawn down toward
+the hip, but acts with the torso freely.
+
+When exercises are practiced properly the whole bearing of the body will
+begin to improve.
+
+
+3. HOW TO SIT
+
+Badly as people stand, they sit possibly worse. Most people sit in the
+most unhealthful as well as in the most ungraceful way. Generally there
+is a complete "slumping" of the chest, the spine is brought into a wide,
+single curve instead of its counterpoise curves.
+
+All the exercises from the very first, have a bearing upon the
+establishment of the normal conditions of the spine. If the exercises
+are well practiced, especially the elevation and expansion of the chest,
+the spine is strengthened and its normally proportioned curves are
+established.
+
+Bad positions in sitting are extremely common. Book-keepers, editors,
+seamstresses and children in school need careful attention. Special
+exercises should be given, such as the "harmonious expansion of the
+chest" in sitting and the use of the arms to develop the uprightness of
+the torso.
+
+Bad positions in sitting are often due to a false sense of rest. Muscles
+not acting harmoniously tend to completely collapse. Many people sit
+without true rest, and are continually shifting their position in a vain
+search for rest.
+
+What is rest? The chief rest comes through the alternation of activity
+and passivity, that is, through rhythm. Passivity alternating with
+activity brings rest to the human heart and is the best mode of rest.
+Rest also results from normal functioning. A person can sit or stand in
+true poise, giving freedom to breathing, and be able to rest much more
+truly than in an unnatural, abnormal, collapsed condition.
+
+This can be well illustrated by the fact that when a person starts out
+to walk with the chest slumped, the head hung down and with all the
+vital organs cramped, he comes back more weary than rested.
+
+In walking we should, as has been shown, keep the chest well expanded,
+the body elevated, co-ordinating all the normal relations of parts. If
+we walk in this way it tends to rest rather than to weary us.
+
+Therefore stand sympathetically expanded and easily tall. Walk in the
+same way and sit in the same way. Let there be a certain exhilaration
+and a sense of satisfaction.
+
+
+4. HOW TO LIE DOWN
+
+Dr. Lyman Beecher said that one should always assume a horizontal
+posture in the middle of the day. The heart, he said, had less difficult
+work to pump the blood horizontally than vertically.
+
+Henry Ward Beecher attributed his power to do a great deal more work
+than ordinary men to this habit of his life of always resting in the
+middle of the day.
+
+He justified his habit by quoting from his father, using even his
+father's antique pronunciation of "poster."
+
+There is no doubt truth in this. To one very active and who performs a
+great deal of work it brings a variety of positions and greater rhythm.
+It rests the vital organs. It brings a harmonious repose and relation of
+parts.
+
+Even in lying down, we find abnormal conditions. Some men cramp and
+constrict themselves. The chest is allowed to collapse and the whole
+body tends to be drawn together. Grief or any negative emotion of
+feeling or condition destructive to health tends to act in this way.
+
+People, therefore, should lie down properly. They should lie down, as
+has been said, sympathetically and expansively long. They should
+directly manifest courage rather than shrinking, joy rather than
+sadness, with thankful animation rather than in a despairing state of
+mind. By the expression of joy and courage and peaceful repose and with
+a deep sense of the acceptance and realization of the good of life lying
+down will mean more. Express this in the body by normal position, by
+expansion, no matter what attitude the body may occupy. Man, whether he
+chooses or not, always expresses the state of his mind in the action of
+his body. And by cultivating the right mood and expressing the right
+feeling and so exercising the parts of his body as to express normally
+and more adequately that mood, men will develop not only health,
+strength and long life; but will also develop a nobler and stronger
+personality and more heroic and courageous endurance.
+
+The exercises, accordingly, should be applied to the simplest movements
+of every-day life. They must not be taken as something separate from
+life, but as an essential part of it, as necessary to life as a smile is
+to the face.
+
+
+
+
+VII
+
+WORK AND PLAY
+
+
+"Blessed," says Carlyle, "is the man who has found his work. Let him
+seek no other blessing."
+
+A man out of work is one of the saddest of all sights. There possibly is
+a sadder one, the man who has lost the power to play. The child in whom
+the spirit of play has been crushed out is saddest of all.
+
+Work is natural. One who does not love to work is greatly to be pitied.
+Fortunately, such people are rare. When a man finds his work and becomes
+actively occupied with it he is happy. He, however, often overdoes it
+and the difficulty is not to work but to play.
+
+Usually it is thought that there is antagonism between work and play. On
+the contrary, they are more alike than most people think.
+
+According to William Morris, "Art is the spirit of play put into our
+work." The union of work and play is absolutely necessary to human
+nature.
+
+By work we generally mean something that comes as a duty, something
+which we are compelled to do or something which we must do from
+necessity in order to win a livelihood.
+
+Play is usually regarded as something that is pure enjoyment and
+spontaneous. A recent cartoon pictured a boy complaining because his
+mother had asked him to carry a small rug up to the top of the house,
+then portrayed the same boy, after a ten-mile trudge, climbing a steep
+hill with a load of golf sticks, the perspiration streaming down his
+face, saying, "This is fine!"
+
+The same task may therefore be regarded as work or play according to the
+point of view. The difference is the degree of enjoyment, the attitude
+or feeling toward the thing to be done.
+
+We can control our attention, we can look for interesting things in
+almost any effort. In either work or play we require a rhythmic
+alternation between enjoyment and resolute endeavor.
+
+The principles advocated in this book and its companion, "The Smile,"
+should prepare a man for the work and the play of life. Exercises taken
+at any time should serve as a remedy for the evil effects of hard work
+of any kind.
+
+The exercises give the best preparation for work and because many of
+them are taken lying down they do not exhaust but accumulate energy.
+They also stimulate and develop a harmony and activity of man's whole
+being.
+
+The shortest and best answer that can be made to the question "How to
+work" is, to work rhythmically. This is the way Nature works. There is
+action and reaction.
+
+The law of rhythm, which has already been explained, must be obeyed in
+our every-day tasks. It applies to every step we take.
+
+One of the best results of these exercises is that they develop a sense
+of rhythm.
+
+There are many violations of rhythm. One is continuing along one line
+too long. Work can be so arranged as to be varied. We can work at one
+thing several hours and then we can deliberately drop it until the next
+day and take up some other phase of work.
+
+Without rhythm, work becomes drudgery. A more specific violation of
+rhythm is a failure to relax and to use force only when needed.
+
+The greatest effect of force comes through action and reaction.
+Sometimes a man uses unnecessary parts and uses them continually. That,
+of course, will cause weariness.
+
+There are hundreds of questions regarding such discussions in as many
+books in our day. Mr. Nathaniel J. Fowler, Jr., in "The Boy," a careful
+book which is a treasure house of information, has gathered answers to
+leading questions from two hundred and eighty-three prominent men. Many
+of these, in fact, most of them, advise a boy, when he is not satisfied
+with his work and is pretty sure that he is not adapted to it, to change
+his occupation.
+
+It is a difficult point upon which to give advice, but other things
+being equal, work should be enjoyed. When not enjoyed there should be a
+serious study of the man himself, a study of his attitude toward life, a
+study of his possibilities, a study of his opportunities, and also a
+study of what he is best fitted for, and an endeavor to find this.
+
+It is surprising, however, how far men can adapt themselves, even change
+their very nature in accomplishing a work which is laid upon them as a
+duty. One of the greatest artists of New England took care of his
+brothers and sisters and his father's farm, at a crisis, and kept a
+little shed outside the house where he painted at odd moments. He had an
+avocation as well as a vocation. He gave up his trip to study in Europe
+as he wished to study; he did a vast amount of work which was regarded
+by many as drudgery, and he was compelled to study his art only at odd
+moments. Despite all this, George Fuller became one of the most
+illustrious and original of American artists. Today his pictures are in
+all the leading museums, and command a high price.
+
+What is drudgery? Dr. James Freeman Clark defined it as "work without
+imagination." Anything can be made drudgery. A man can study art, or
+sing, paint pictures, edit newspapers, or write books and make his work
+drudgery. Drudgery is working perfunctorily. It is work without
+aspiration, work without an ideal.
+
+No man can do anything well in life, without an ideal. If a man
+undertakes a certain work he must begin it by awakening and realizing
+the importance of that work in the world's life. He must form a definite
+ideal of the best possible way of doing that work and of its relation to
+the world.
+
+In short, no man can accomplish anything in a negative, indifferent
+attitude toward his work. He must look upon it from the side of its
+importance, the side of its beauty, the side that is interesting to him,
+the side that shows its influence and helpfulness toward the world.
+
+Play, to the little child--and also to the hard working man--is more
+serious than work. When work begins to be perfunctory, play is the only
+remedy. In such a case a man is in a dangerous rut and must adopt a new
+rhythm.
+
+"All work, and no play, makes Jack," or any other donkey, "a dull boy."
+
+The first principle of play must be to obey our higher impulses. To play
+means the ability to change our occupation. It means the ability to
+obey other impulses than perfunctory ones.
+
+Some men regard play as something low. On the contrary, notwithstanding
+the "recapitulation" theory, play should be a new aspiration, a deeper
+assertion of freedom, a higher opportunity for suppressed energies.
+
+To play, certain feelings and conceptions of our nature must be
+awakened. Play reveals character even more than work because it shows
+the latent impulses of the man. Therefore, if in college, in school, or
+in childhood, in playing with companions, the right associations are
+brought to bear, the right persons are received as mates, then the very
+sympathy and contact with others will cause higher aspirations, deeper
+enjoyments, more spontaneous endeavor, and renewal of life. Play is
+sub-conscious, it is giving way in some sense, to instinct; but it is
+deliberatively giving up. It implies enjoyment but it does not
+necessarily imply the gratification of low desire.
+
+Something can be said in favor of athletics. A story is told of a
+gentleman who visited his nephew in a large private school. He went
+around the athletic field and asked the trainers about his relative.
+Then the uncle found the boy in his room, digging. He said, "What are
+you doing here? None of the trainers see anything of you. What is the
+trouble?" The student answered, "I have been sick and I have been
+working hard to catch up." "Get out of this," replied the uncle, "I went
+to preparatory school and to college to find friends, to get enjoyment,
+to learn how to play, to come in contact with men. That is the serious
+business of school and college."
+
+There are some who consider this the very worst of heresies. I used to
+think so myself; but contact with students in colleges and universities
+has enabled me at least to see the point of view of this gentleman. Many
+times I have met men who were not getting the most out of their college
+or university course though you could not tell that from their
+scholarship or so-called "standing." They lacked the spirit of
+enjoyment, the power of initiative. They lacked the power of sympathetic
+touch with other men that makes greatly for success in life.
+
+To my mind there are some games which bring no sympathetic touch among
+men. Mere games are not always worthy of the name of play. They become
+drudgery, and they cause certain constrictions. They fetter the whole
+life. They call for perfect silence, call for the exercise of great
+mechanical skill. Frequently we find men playing games which are
+analogous, if not identical, with their work. Games should be different
+from work. They should bring sympathetic enjoyment. They should bring
+exultation.
+
+A noted physiologist sent by his government to examine into the physical
+training of other countries visited a leading school in England and
+found the pupils one morning, during the best hours of the day, at play.
+Approaching one of the boys, he asked for the principal, and was
+conducted very politely to the master. The visitor was greatly impressed
+by the boys. He asked the principal why it was that his boys were
+playing during the best part of the day. "Ah," said the principal, "that
+is part of our method. We want the best time in the day to be devoted to
+their outdoor exercises and sports. We take the utmost care that the
+boys shall come into the most sympathetic spirit with each other, and
+anything that happens wrong on the playground is to us fully as serious
+as what happens in their studies."
+
+There is a universal conception that play is not serious. Children are
+allowed to do just as they please. This is a mistake. Froebel has taught
+the true spirit and importance of play. Some people consider his
+explanations as being purely speculative, if not insane; but the great
+majority of those who have really studied child life agree with him.
+
+It is important what games the child is given. The play must be enjoyed.
+It should awaken creative energy. It should appeal to the imagination
+and feelings and not be a purely mechanical exercise of will. It is
+absolutely necessary for the unfoldment of character that the child come
+into touch with other minds, and also into contact with things.
+
+Someone has summed up the whole principle in a sentence: "Bring such
+objects before the child as will stimulate spontaneous activity." The
+objects may be animals, birds, leaves, flowers, balls, sticks, anything
+which can awaken human faculties or be turned into a tool.
+
+Arts are given us rather for avocations, for our enjoyment, as a test of
+our ability to appreciate the different points of view. Each art, as I
+have often tried to say, expresses something that no other art can say,
+and he is a cultivated human being who can read all the arts and enjoy
+them. The aim of art is to guide our energies in higher directions, and
+to stimulate our ideals. Art develops attention and trains us to become
+interested in a great variety of directions.
+
+As a proof of this observe the great beauty of nature. We are stirred
+to go out of doors, to go into the woods and note the beautiful scene
+and the music of the pines that calls us. Nature everywhere seems at
+play, seems to invite men to come out into her unlimited playground, the
+playground of universal principles and fullness of life.
+
+The poet, Schiller, explained all art as being derived from the play
+instinct. It has been said that play is the overflow of life. Life,
+love, joy, all noble ideals, must awaken spontaneity or they will not
+grow. All parts of man's nature must have expression and not be
+repressed. Play is given to stimulate and to express the spontaneous in
+us, to manifest emotion and imagination and a sense of freedom. Freedom
+is a necessity of all unfoldment. Even the flower must bloom
+spontaneously from the energy within. The sun that calls forth the
+leaves on all the trees does so by warming the roots in the tree and
+bringing the gentle south winds which fan the waving branches into
+activity and cause the unfolding buds to be filled with spontaneous
+life.
+
+The whole world is full of joy and love. It is human ambition and
+jealousies that bring the hindrances.
+
+The rhythmic alternation and the necessary relation of work and play to
+each other can be seen in the very constitution of man. Play alone may
+develop obedience to lower impulses; while work alone tends to repress
+the higher aspirations and spontaneous energies.
+
+Even a man's health and strength as well as success depend upon the
+rhythmic alternation of work and play.
+
+While reading over the copy for this book for the last time, when in
+that agonizing state which some writers know, undecided whether to throw
+it into the fire or send it to the printers, I read at the suggestion of
+a friend, Eleanor H. Porter's little book, "Pollyanna." That simple,
+wholesome story has given me courage. The fundamental lesson in it is
+that we should find always something about which to be glad, no matter
+how severe the trial or how disappointing the event.
+
+Goethe gave as rules for a life of culture:--"Every day see some
+beautiful picture, hear some beautiful piece of music, read some
+beautiful poem." These might develop culture in a narrow sense, but to
+broaden and deepen our lives we need every day to see something
+beautiful in nature, and in the lives and characters of our fellow
+beings.
+
+Dr. Howard Crosby once remarked that by giving ten minutes to the
+telegrams of the newspapers any man should be able to keep in touch with
+the life of mankind.
+
+The Boy Scouts and the Campfire Girls are emphasizing some important
+phases of education and life which have been too often overlooked.
+
+One of the Boy Scout rules implies that every day a boy should perform
+some kindly act for others.
+
+The importance of a boy's stepping up to an elderly lady looking for an
+electric car and giving her assistance, or carrying a lot of bundles for
+someone cannot be too highly emphasized. These boys take no "tips." They
+are trained to serve for the sake of the serving. These suggestions and
+services awaken the higher nature of the boy or girl. Such movements
+should be universally supported.
+
+One of the most important helps to the boys should not be overlooked. In
+offering their services they are led to express their best selves. It is
+important that they should learn to approach strangers with polite
+confidence and courage when offering assistance.
+
+I gave my seat once to a woman in a street car and at first I felt a
+little resentful because not by look or word did she express gratitude.
+As I glanced at the woman, however, I saw that she really desired to
+thank me but was embarrassed. She did not know how to do so. How few are
+taught the languages!
+
+If the Boy Scouts and the Campfire Girls do nothing else than to learn
+to express their willingness to serve they have made a wonderful gain
+for active, useful and successful lives.
+
+Of course, the primary aim is the good deed, but are not the kind tone,
+word and polite bow fully as necessary? Are they not the entering wedge
+and do they not appeal to the higher nature in the same way that the
+thought of being of service inspires the boy or girl?
+
+While doing is the great thing, yet it is necessary to say in union with
+doing. There is really no antagonism between expression in kind looks,
+tones or words, and acts. They are inseparably connected.
+
+These same principles apply also to the Campfire Girls. They must not
+only be trained to do things but trained to realize their own
+personalities and to draw out the best in others. Then the actions will
+begin to be more expressive of the real personality of the boy or the
+girl and the seeing, doing and becoming will form an organic unity.
+Someone has said that the great law of education is, first, to know;
+second, to do; third, to become. The doing implies not only action, but
+expression. Certainly we do not become what we know till we do or
+express through word, tone and action.
+
+The most successful men in the world have certain principles to guide
+their every-day life. If we could only smile instead of frown, when
+people criticize or condemn us, how much more successful would be our
+lives!
+
+Every day we can discover something interesting in our fellow-men.
+
+We can learn to listen.
+
+We should work when we work and play when we play. We should not play in
+a half-hearted way worrying about our work; and when we work we should
+do so with all our might.
+
+We ought to have regular periods of rest; we ought to avoid unpleasant
+topics in conversation. Everyone should have a vocation as well as an
+avocation.
+
+May we not summarize all these suggestions into a few statements which
+will enable us to co-ordinate work and play, and aid us in our daily
+lives to obey the principles that should govern us from our first waking
+moments? Every Day:
+
+1. Smile when tempted to frown; look for and enjoy the best around you.
+
+2. See, hear or read, that is, receive an impression from something
+beautiful in nature, art, music, poetry, literature or your fellow-men.
+
+3. Think, feel or realize something in the direction of your ideals and
+in some way unite your dreams with your every-day work and play.
+
+4. Express the best that is in you and awaken others to express the best
+in them.
+
+5. Serve some fellow-being by listening, by kind word or deed.
+
+6. Share in some of the great movements of the race.
+
+All these refer to an important point--that we should be teachable and
+should receive right impressions. This is of primary importance.
+Breathing means the taking of breath. We should begin the day with
+joyous and glad acceptance of life and all that it brings. A spirit of
+thankfulness and acceptance is the true spirit of life.
+
+We, however, need active expression. As breathing implies not only
+taking breath but giving it out, so impression and expression are
+necessary elements of the rhythm of life.
+
+Hence even these six things are incomplete. We should also exercise our
+higher faculties and powers, especially those we are not habitually
+using in our work. Our whole nature should be active if we are truly to
+live. Our higher faculties should not be regarded as concerned only in
+mere dreaming. Our ideals should be connected with our daily work and
+contact with mankind if we are to cease drudging or working without
+imagination. Accordingly by word, thought or act, we should express
+every day the best that is in us. Moreover, fully as important as these,
+we should every day come into sympathetic touch with our fellow-beings
+and call forth the best in them.
+
+Expression implies a neighbor,--some other being with whom we can
+communicate. Do not think for a moment that such expression is empty. Of
+course, we must go on and endeavor every day to serve someone by a kind
+act, but a kind word must not be despised. How many hearts are over
+burdened because they lack a sympathetic listener! To be a polite
+listener is one of the beautiful things in human life. Remember, also,
+that many who have seen an opportunity and desired to do a kind act have
+failed from inability to express the wish by word, smile or bow.
+
+Expression is not separate from impression. We must receive our
+impressions from every source, then we must express to others the best
+that is in us and become such sympathetic listeners that others will
+unfold the best in themselves and thus come into that plane where we can
+sympathetically participate in the lives of others.
+
+
+
+
+VIII
+
+SIGNIFICANCE OF NIGHT AND SLEEP
+
+
+Anyone who wishes for improvement in health, strength, grace, ease, or
+vitality, or, in fact, in anything, must realize especially the
+significance of the law of rhythm.
+
+Rhythm is a law of the whole universe. The music of the spheres is no
+fable. Observe, too, the rhythm of the seasons. Everywhere there is a
+co-ordination of the finite and the infinite, the individual and the
+universal,--a unity of forces acting in a sequence of natural
+co-ordinations.
+
+Of all the illustrations of rhythm one of the most important is the
+alternation of day and night. Every plant awakes and rejoices with the
+sun and it recognizes the sunset and goes to sleep as the darkness
+comes. The few exceptions only prove the rule, and even these simply
+reverse day and night and are equally rhythmic.
+
+The value of day and night to man is well known. When there is a
+continuous work to be done it has been proven scientifically that those
+who work at night cannot accomplish so much as those who work by day.
+The very same man cannot do the same amount and grade of work in a night
+that he can do in a day.
+
+The human system is built up by various rhythms like that of day and
+night. There is a natural call for rest, for recuperation and the
+surrendering of all our voluntary energies that the spontaneous
+activities may have their turn.
+
+The Psalmist, after he has gone all over the beauties of the world
+exclaims, "Man goeth forth unto his work and to his labor until the
+evening." Here he pauses, for the beauties of the evening seem to awe
+him for a moment into silence, and then he breaks forth into a universal
+paean of praise: "O, Lord, how manifold are thy works! in wisdom hast
+thou made them all."
+
+Night is a part of the normal rhythm of nature. Every plant and every
+bird welcomes night as well as morning.
+
+Serious and abnormal, indeed, is the state of one who cannot sleep. Next
+to the importance of a right awakening in the morning is the peaceful,
+restful retirement at night.
+
+Edison boasts of how little sleep he needs, and claims that sometime man
+will cease to sleep. He says that sleep is only a habit.
+
+As a matter of fact, by working rhythmically through all the hours of
+the day, by obeying the law of rhythm at all times, a man may possibly
+need less sleep, but the repose of unconsciousness seems a part of the
+Creator's economy.
+
+"He giveth His beloved sleep."
+
+By living in obedience to the law of rhythm and especially by taking
+some rhythmic exercises before lying down, we can sleep better.
+
+Almost innumerable are the suggestions, rules, or recipes on how to go
+to sleep.
+
+One says, "Keep counting until you fall asleep."
+
+Another says, "Watch a flock of sheep jumping over a fence, counting
+each one as it jumps."
+
+A third says, "Watch a bird sailing around in the sky. Keep the mind
+upon it and watch it as it steadily sails until you are asleep."
+
+Someone says, "Repeat the Twenty-third Psalm over and over, the more
+rhythmic, the better."
+
+Another says, "Think of the sky. Keep the mind upon its expanse."
+
+Still another, "Think of the Infinite and Eternal Source of the
+universe."
+
+Among all these suggestions we can find some truth. Nearly all of them
+imply concentration of the mind. If attention can be focused and held at
+a point, the excited activity of thinking may be stopped and the body
+consequently brought into a state of acquiescence. They succeed, if they
+do succeed, because attention is turned from worries to something
+besides the antagonism, excitements and duties of the day.
+
+Another element in the suggestions is their regularity. Watching the
+sheep jump over a fence and counting one at a time, for example, affects
+the breathing and all the vital forces of the body. This causes rhythmic
+co-ordination of all the elements and the unity of this will, of course,
+bring sleep. The sense of harmony and rhythm and self-control should be
+gained; all antagonistic, chaotic and exciting thoughts and all worry
+should be eliminated as far as possible before lying down. When we lie
+down, we should turn our attention away from the excitements of the
+world to something calm and reposeful.
+
+Accordingly there is nothing better than to repeat some of the exercises
+of the morning. These stretchings, practiced slowly and rhythmically,
+will equalize the circulation, the taking of deep breaths, very
+rhythmically, will tend to restore respiratory action and the other
+exercises will tend to eliminate constriction from local parts.
+
+Observe the necessity once more of harmonious thought and positive
+emotion, for here again there will be a temptation to dwell upon the
+failures of the day. It is so hard to forget some unkind word, some
+failure on our part to grasp a situation at the right time. We can
+easily remember the wrong word we ourselves spoke and deeply regret our
+failure to enter into sympathetic touch with someone.
+
+In such an excited frame of mind, with the nerves wrought up at the
+thought of the day's work and with all these discordant pictures
+thronging into our consciousness, sleep becomes impossible.
+
+Sometimes one is too weary to go to sleep, or sinks into a deep slumber
+which is not normal. The taking of breath is short and the giving up of
+the breath more sudden. This sleep will not be refreshing. Nine times
+out of ten such a one will wake up in the morning feeling more weary
+than when he lay down at night. Of course, if a man could sleep for an
+unusual number of hours, nature might in time restore him. The
+excitement of our civilization prevents normal conditions and therefore
+we must aid nature. Man must understand the laws of life and so use them
+as to find rest properly.
+
+We need harmony in our thoughts, to let them dwell on what is sacred and
+beautiful that our sleep may be normal and that we may enter into the
+world of slumber with sympathetic conditions.
+
+We must, also, laughingly throw off negative thoughts and feelings and
+allow expansion and stretching to equalize the circulation. All the
+vital functions must be harmonized. As we perform these exercises once
+more we find various congestions that have resulted from the
+one-sidedness of our day's work,--congestions around the throat, parts
+of the body are weary, constricted, and cramped. By stretching ourselves
+we can harmoniously adjust the activities of our breathing and
+circulation. All parts can be restored to harmony and we can rest
+properly.
+
+After all, what is rest? It is not a mere slumping into inactivity. It
+is allowing the involuntary rhythm of our being, the sympathetic
+co-ordination of all the forces of our body to act normally. The rhythm
+of our volitional activities must be given up to the rhythm of the
+unconscious and involuntary life.
+
+Before this rhythm can reign we must remove all constrictions from any
+part of the body.
+
+After taking these exercises we should feel the sympathetic enjoyment of
+all the cells of our bodies, then sleep will be refreshing, the rhythm
+of breathing will be normal and the circulation and vital processes will
+proceed easily and rhythmically.
+
+What are the differences in the practicing of exercises in the morning
+and evening?
+
+In the first place the exercises in the evening should be more steady,
+more regular, more harmonious, slower and more rhythmic. Every exercise
+must soothe the excited nerves, the agitated brain, and the weary
+respiratory muscles, the heart, and all the circulatory system.
+
+Release needs to be especially emphasized. After every stretch, for
+example, every part of the body must be relaxed. The reaction will take
+more time on account of the greater activity through the day. We
+should, therefore, take especial pains to accentuate the recovery or
+recoil of the muscles into sympathetic passivity and rest.
+
+The object is now not to stimulate as much as in the morning, but to
+allay all excitement, harmonize the co-ordination of all parts, remove
+all local activities in the different parts of the body, establish
+centrality of the vital functioning and the diffusion of blood and
+feeling into every part.
+
+It is well to practice the exercises on a hard floor before getting into
+bed.
+
+The more violent exercises should of course be omitted unless there has
+been a one-sided position during the day. For example, standing
+exercises will be beneficial for a person who has been sitting all day.
+We must practice intelligently, and carefully apply such exercises as
+are needed. Harmony means the removing of constrictions and
+over-activity in certain parts which one finds upon exercising. These
+often need to be vigorously exercised so as to restore the harmonious
+condition.
+
+On lying down on the floor feel in stretching as if the body weighed a
+ton,--feel the weight of the arms, legs and head.
+
+Often we lie down but soon the excitement of a thought brings us to our
+feet before we know it. Eliminate all such exciting ideas, then let the
+stretch reach every part. Let it be slow and steady and let the release
+be gradual. There should be a complete rest for quite a little period
+before the next activity. Other things being equal, the activity should
+be less than one-third of the surrender not only in time but in
+attention.
+
+Just before going to sleep it is well to practice a few stretches and to
+give full expansion to the chest and to take a few deep breaths slowly
+and rhythmically so as to establish a vigorous and normal rhythm,
+equalize circulation and bring all parts into harmonious freedom.
+
+In order to emphasize the rhythm in our evening exercises we should
+accentuate and prolong especially the passive rest between the
+movements. We should not only more gradually give up the actions of the
+movements, accentuating the static and eccentric contraction, but we
+should also feel more sense of surrender at the end of each movement.
+That is, we should feel a sense of weight and of rest at the end of each
+action, breathing easily, steadily and freely, all the time.
+
+The time of this rest at the end of the exercising should be prolonged
+more and more especially after we are in bed and have felt the
+satisfactory feeling all through the body of harmonious diffusion of
+energy and the removal of constrictions.
+
+This sense of satisfaction through all the body is fundamental and
+necessary in order to bring healthful and normal sleep.
+
+The harmonious extension of all parts of the body should be emphasized.
+All stretches are truly conducive to sleep. They allow life to permeate
+through the whole body. The exercises, before going to sleep, should be
+less rigorous unless there are constrictions and these should be removed
+by simultaneous and sympathetic co-ordination of all parts of the body
+rather than by vigorous movements.
+
+After any local movement the stretch should be renewed and the
+affirmation made of some thoughtful and beautiful idea--as love, joy,
+peace. It will be surprising how quickly help will come and weariness
+disappear. The entire body, in every cell, will be soothed and enjoy
+sweet repose.
+
+The affirmation of confidence, love, trust, and peace should follow as
+well as precede the evening exercises. We should make the going to sleep
+a sacred part of our lives. In giving up our consciousness we should be
+sure to surrender it to the positive forces of the universe. This is not
+an idle dream, nor a mere mystical fancy. Even from a psychological
+point of view the emotion with which we go to sleep is apt to remain
+with us and get in its good or evil work in the unconscious, involuntary
+metabolism that takes place in all the cells. We must lie down to rest
+in peace.
+
+"Dr. Thomas Hyslop, of the West Riding Asylum in England," according to
+Professor James in "Memories and Portraits," "said last year to the
+British Medical Association that the best sleep-producing agent which
+his practice had revealed to him, was prayer. I say this," he added [I
+am sorry to say here that I must quote from memory], "purely as a
+medical man. The exercise of prayer, in those who habitually exert it,
+must be regarded by us doctors as the most adequate and normal of all
+pacifiers of the mind and calmers of the nerves.
+
+"But in few of us are functions not tied up by the exercise of other
+functions. Relatively few medical and scientific men, I fancy, can pray.
+Few can carry on any living commerce with God. Yet many of us are well
+aware of how much freer and abler our lives would be, were such
+important forms of energizing not sealed up by the critical atmosphere
+in which we have been reared. There are in everyone potential forms of
+activity that actually are shunted out from use. Part of the imperfect
+vitality under which we labor can thus be easily explained."
+
+Have a few simple sentences full of thanksgiving, of peace and rest. The
+best are found in the Bible. The words to Moses, "My presence shall go
+with thee and I will give thee rest," may be given and repeated many
+times with a realization of their deep meaning and a personal
+application to the individual.
+
+Not only repeat phrases, lines, and verses, full of beautiful thought,
+but change these into your own words. Learn to articulate your own
+convictions and apply them to your own needs,--even paraphrase, for
+example, such a phrase as "He restoreth my soul" in the twenty-third
+Psalm. For the word "soul" we can substitute anything according to the
+specific needs of the hour. We should, however, use nothing that is not
+in accordance with universal love and the highest spiritual ideals of
+man and of our conceptions of the universe. We must always remember that
+truth is universal.
+
+We can change "soul" also to "health," "strength" or "life," to "joy,"
+to "success," to "confidence," to the body or any part of the body which
+may seem to be afflicted.
+
+There are in this Psalm other good affirmations on going to sleep. Take
+individual clauses and repeat them many times, such as "I will fear no
+evil, for Thou art with me."
+
+One of the best affirmations is found in the first of the twenty-seventh
+Psalm. "The Lord is my light and my salvation. Whom shall I fear? The
+Lord is the strength of my life. Of whom [or of what] shall I be afraid?
+One thing have I asked of the Lord, that will I seek after, that I may
+dwell in the house of the Lord [in a consciousness of His presence] all
+the days of my life, to behold the beauty of the Lord, and to enquire in
+his temple [to commune with Him in the sacred temple of my own soul].
+
+"Thou wilt keep him in perfect peace whose mind is stayed on Thee."
+
+Everyone should find his own, should find it in his experience, find it
+by personal investigation and study of the Bible and through spiritual
+realization.
+
+We should live in peace with all men, be able to rejoice evermore, "to
+pray without ceasing"; that is, we should always be in an attitude to
+receive that which is good and never admit that which is
+negative;--hate, antagonism or fear,--but we should welcome love and
+that which we know expresses the "Infinite Presence." Antagonism, hate,
+discords prevent us from living our hundred years. "Certain classes of
+men shall not live out half their days."
+
+The last moment before going to sleep should be one of peaceful rest.
+Say "Not my will but Thine" and give up everything to the Infinite and
+Eternal.
+
+My own best help is thanksgiving and praise. When I cannot give up the
+thoughts and conflicts of the day, I can bring my whole being into
+reposeful rhythm best by expressing thanks that I can be awake and that
+I have shared in the life of a day. I praise the Infinite Presence that
+I can know beauty when I see it, that I can understand truth and know
+that two times three are not seven and that I can participate in the
+goodness of the universe. Then, before I know it, I have laid aside the
+conflicts of the day and have passed into peaceful and harmonious rest.
+
+This method of thanksgiving especially applies to those times when I
+wake up in the middle of the night.
+
+       *       *       *       *       *
+
+Returning to Pippa, we find her retirement to her own room and her
+method of going to sleep no less suggestive as an example than her
+awakening.
+
+She met the first wakening moment with joy and praise as she resolutely
+put aside the dark thought of her life and went singing all through the
+day with the same spirit of thanksgiving and love for all mankind.
+
+Now she comes back to her room weary and discouraged, as we nearly all
+do. She knows nothing of what her songs have accomplished, nothing of
+the wonderful influence that has been exercised. In her disheartened
+moment she sees the sunset in the dark cloud and thinking over the day
+she would like to know what she really has done.
+
+Yet she checks herself and returns to her morning hymn and keeps her
+faith and trust. "Results belong to the Master, Thou hast no need to
+measure them." She becomes very humble, willing, and submissive to the
+hard task of the morrow. Little she dreams of the revelation that will
+come of the secrets of her own life and family.
+
+"We know not what we shall be." Each of us at the close of life lies
+down without realizing our relation to the Infinite, without realizing
+that we are children and heirs. Blessed is he who feels that his hymn is
+also "True in some sense or other," that life is true and that each one
+performs some work and it is not for us to say whether it is great or
+small. They who wrought but one hour received the same wages as they who
+wrought the whole day.
+
+Deeply symbolical, allegorical, and typical in the poetic sense of human
+life is Pippa's closing thought as she lies down to sleep.
+
+    "Oh what a drear dark close to my poor day!
+    How could that red sun drop in that black cloud?
+    Ah, Pippa, morning's rule is moved away,
+    Dispensed with, never more to be allowed!
+    Day's turn is over, now arrives the night's.
+    Oh, lark, be day's apostle
+    To mavis, merle and throstle,
+    Bid them their betters jostle
+    From day and its delights!
+    But at night, brother howlet, over the woods,
+    Toll the world to thy chantry;
+    Sing to the bats' sleek sisterhoods
+    Full complines with gallantry;
+    Then, owls and bats,
+    Cowls and twats,
+    Monks and nuns, in a cloister's moods,
+    Adjourn to the oak-stump pantry!
+
+    Now, one thing I should like to really know:
+    How near I ever might approach all these
+    I only fancied being, this long day:
+    --Approach, I mean, so as to touch them, so
+    As to ... in some way ... move them--if you please,
+    Do good or evil to them some slight way.
+    For instance, if I wind
+    Silk to-morrow, my silk may bind
+    And border Ottima's cloak's hem.
+    Ah, me, and my important part with them,
+    This morning's hymn half promised when I rose!
+    True in some sense or other, I suppose.
+
+    God bless me! I can pray no more to-night.
+    No doubt, some way or other, hymns say right.
+
+      All service ranks the same with God,
+      With God, whose puppets, best and worst:
+      Are we; there is no last nor first." [She sleeps]
+
+
+       *       *       *       *       *
+
+
+The Morning League of the School of Expression
+
+is a band of the students, graduates and friends of the School of
+Expression who are trying to keep their faces toward the morning.
+
+If you wish to join, when you wake GET UP OUT OF THE RIGHT SIDE OF THE
+BED, that is, stretch, expand, breathe deeply and laugh. Fill with
+joyous thoughts and their active expressions the first minutes of the
+day.
+
+Note the effect, and consider yourself initiated.
+
+Try as far as possible EVERY DAY to realize the League's
+
+     UNFOLDMENT SUGGESTIONS
+
+     1. SMILE whenever tempted to frown; look for and enjoy the best
+     around you.
+
+     2. THINK, feel or realize something in the direction of your ideals
+     and, in some way, unite your ideals with your every-day work and
+     play.
+
+     3. SEE, hear or read, i. e., receive an impression from something
+     beautiful in nature, art, music, poetry, literature or the lives of
+     your fellow-men.
+
+     4. EXPRESS the best that is in you and awaken others to express the
+     best in them.
+
+     5. SERVE some fellow being by listening, by kind look, tone, word
+     or deed.
+
+     6. SHARE in some of the great movements for the betterment of the
+     race.
+
+     That is, use your principles of expression to help in such
+     movements as:
+
+     1. Expression in Life (text book, "The Smile"); 2. Expression and
+     Health (text book, "How to Add Ten Years to Your Life"); 3.
+     Expression and Education in the Nursery; Mothers' Clubs; 4. Voice
+     in the Home; 5. Reading in the Public Schools; 6. Speaking in High
+     Schools and Colleges; 7. Speaking Clubs; 8. Browning Clubs (text
+     book, "Browning and the Dramatic Monologue"); 9. Dramatic Clubs;
+     10. Religious Societies; 11. Boy Scouts; 12. Campfire Girls; 13.
+     Peace Movements; 14. Women's Clubs; and Suffrage Organizations; 15.
+     Reforms; 16. Teachers' Clubs; 17. School of Expression Summer
+     Terms; 18. Preparation for the School of Expression; 19. Home
+     Studies; 20. Advanced Steps of the School of Expression.
+
+Send your name and address with ten nominations for members with $1.50
+for the two League text books, "The Smile" and "How to Add Ten Years to
+Your Life," and you will be recorded a member. One set of books will do
+for a family, other books at teachers' or introductory prices. There are
+no fees. The entire net returns from the League books will be devoted to
+the endowment of the School of Expression, the Home of the League.
+
+Write frankly and freely asking any counsel, and making any suggestions
+to the President of the League.
+
+  Dr. S. S. CURRY, 307 Pierce Bldg.
+  Copley Square, Boston, Mass.
+
+
+       *       *       *       *       *
+
+
+MORNING LEAGUE QUESTIONS FOR REPORT
+
+
+Text-books--"The Smile" and "How to Add Ten Years to Your Life"
+
+After a week's exercise for a few minutes either on waking up or on
+retiring, write out a report of your experiences or answer the following
+questions. It is not necessary to repeat the questions, simply use
+figures. These questions follow the first series, published at the close
+of "The Smile."
+
+22. Do you practice the exercises on waking in the morning?
+
+23. What exercises do you usually take? How long?
+
+24. What are some of the effects of these exercises?
+
+25. How many times do you repeat each exercise?
+
+26. Do you practice exercises in dual, triple, or quadruple rhythm?
+
+27. Can you keep your chest expanded and laugh at the same time?
+
+28. Can you keep your chest fully expanded and pivot the torso?
+
+29. Do you feel great satisfaction after stretching?
+
+30. What constrictions or congestions have you found?
+
+  a. In the region of the stomach
+  b. Chest
+  c. Neck
+  d. Face
+  e. Scalp
+  f. Back
+
+31. Do you find any special weaknesses?
+
+32. Do you walk with expanded chest?
+
+33. Do you walk rhythmically?
+
+34. Can you keep your chest well expanded during the stretch?
+
+35. Do you practice exercises standing at an open doorway?
+
+36. Have you a pole from which you swing in your closet?
+
+37. Do you sleep well?
+
+38. What exercises do you take on retiring?
+
+39. Do you relax completely in the middle of the day?
+
+40. What chaotic movements have you discovered in your standing? In
+sitting? In walking? In lying down?
+
+41. Do you breathe through your nose or through your mouth, especially
+when asleep?
+
+42. Do you sleep with your windows wide open?
+
+43. Can you laugh out a tone?
+
+44. Taking a full breath and laughing, do your feel your throat passive?
+
+45. Can you co-ordinate an open throat and active retention of breath in
+laughing out a tone?
+
+46. After walking a short distance do you feel exhilaration or
+depression?
+
+47. Do you use soft gentle tones in every day conversation?
+
+48. When talking to someone who speaks in a high pitch can you act in
+the opposite way, and speak in your softest tones?
+
+49. Can you make tone as easily as you smile?
+
+For other questions, see "The Smile."
+
+
+Province Of Expression. Principles and method of developing delivery.
+An Introduction to the study of the natural languages, and their
+relation to art and development. By S. S. Curry, Ph.D., Litt.D. $1.50;
+to teachers, $1.20, postpaid.
+
+     Your volume is to me a very wonderful book,--it is so deeply
+     philosophic, and so exhaustive of all aspects of the subject.... No
+     one can read your book without at least gaining a high ideal of the
+     study of expression. You have laid a deep and strong foundation for
+     a scientific system. And now we wait for the
+     superstructure.--Professor Alexander Melville Bell.
+
+     It is a most valuable book, and ought to be instrumental in doing
+     much good.--Professor J. W. Churchill, D.D.
+
+     A book of rare significance and value, not only to teachers of the
+     vocal arts, but also to all students of fundamental pedagogical
+     principle. In its field I know of no work presenting in an equally
+     happy combination philosophic insight, scientific breadth, moral
+     loftiness of tone, and literary felicity of exposition.--William F.
+     Warren, D.D., LL.D., of Boston University.
+
+
+Lessons in Vocal Expression. The expressive modulations of the voice
+developed by studying and training the voice and mind in relation to
+each other. Eighty-six definite problems and progressive steps. By S. S.
+Curry, Ph.D., Litt.D. $1.25; to teachers, $1.10, postpaid.
+
+     It ought to do away with the artificial and mechanical styles of
+     teaching.--Henry W. Smith, A.M., Professor of Elocution, Princeton
+     University.
+
+     Through the use of your text-book on vocal expression, I have had
+     the past term much better results and more manifest interest on the
+     subject than ever before.--A. H. Merrill, A.M., late Professor of
+     Elocution, Vanderbilt University.
+
+     The subject is handled in a new and original manner, and cannot
+     fail to revolutionize the old elocutionary ideas.--Mail and Empire,
+     Toronto.
+
+     It is capital, good sense, and real instruction.--W. E. Huntington,
+     LL.D., Ex-President of Boston University.
+
+
+Imagination and Dramatic Instinct. Function of the imagination and
+assimilation in the vocal interpretation of literature and speaking. By
+S. S. Curry, Litt.D. $1.50; to teachers, $1.20, postpaid.
+
+     Dr. Curry well calls the attention of speakers to the processes of
+     thinking in the modulation of the voice. Every one will be
+     benefited by reading his volumes.... Too much stress can hardly be
+     laid on the author's ground principle, that where a method aims to
+     regulate the modulation of the voice by rules, then inconsistencies
+     and lack of organic coherence begin to take the place of that sense
+     of life which lies at the heart of every true product of art. On
+     the contrary, where vocal expression is studied as a manifestation
+     of the processes of thinking, there results the truer energy of the
+     student's powers and the more natural unity of the complex elements
+     of his expression.--Dr. Lyman Abbott, in The Outlook.
+
+Address: Book Dept., School of Expression, 306 Pierce Bldg., Copley
+Square, Boston, Mass.
+
+
+Mind and Voice. Principles underlying all phases of Vocal Training.
+The psychological and physiological conditions of tone production and
+scientific and artistic methods of developing them. A work of vital
+importance to every one interested in improving the qualities of the
+voice and in correcting slovenly speech. 456 pages. By S. S. Curry,
+Litt. D. $1.50, postpaid. To teachers, $1.25, postpaid.
+
+     It is indeed a masterly and stimulating work.--Amos R. Wells,
+     Editor Christian World.
+
+     It is a book that will be of immense help to teachers and
+     preachers, and to others who are using their vocal organs
+     continuously. As an educational work on an important theme, the
+     book has a unique value.--Book News Monthly.
+
+     There is pleasure and profit in reading what he says.--Evening Post
+     (Chicago).
+
+     Fills a real need in the heart and library of every true teacher
+     and student of the development of natural vocal
+     expression.--Western Recorder (Louisville).
+
+     Get it and study it and you will never regret it.--Christian Union
+     Herald (Pittsburg).
+
+
+Foundation of Expression. Fundamentals of a psychological method of
+training voice, body, and mind and of teaching speaking and reading. 236
+problems; 411 choice passages. A thorough and practical text-book for
+school and college, and for private study. By S. S. Curry, Litt. D.
+$1.25; to teachers, $1.10, postpaid.
+
+     It means the opening of a new door to me by the master of the
+     garden.--Frank Putnam.
+
+     Mastery of the subject and wealth of illustration are manifest in
+     all your treatment of the subject. Should prove a treasure to any
+     man who cares for effective public speaking.--Professor L. O.
+     Brastow, Yale.
+
+     Adds materially to the author's former contributions to this
+     science and art, to which he is devoting his life most
+     zealously.--Journal of Education.
+
+     May be read with profit by all who love literature.--Denis A.
+     McCarthy, Sacred Heart Review.
+
+     It gets at the heart of the subject and is the most practical and
+     clearest book on the important steps in expression that I have ever
+     read.--Edith W. Moses.
+
+     How splendid it is; it is at once practical in its simplicity and
+     helpfulness and inspiring. Every teacher ought to be grateful for
+     it.--Jane Herendeen, Teacher of Expression in Jamaica Normal
+     School, N. Y.
+
+     Best, most complete, and up-to-date.--Alfred Jenkins Shriver,
+     LL.B., Baltimore.
+
+     Public speakers and especially the young men and women in high
+     schools, academies, and colleges will find here one of the most
+     helpful and suggestive books by one of the greatest living teachers
+     of the subject, that was ever presented to the public.--John
+     Marshall Barker, Ph.D., Professor in Boston University.
+
+Address: Book Dept., School of Expression, 306 Pierce Bldg., Copley
+Square, Boston, Mass.
+
+
+Browning and the Dramatic Monologue. Nature and peculiarities of
+Browning's poetry. How to understand Browning. The principles involved
+in rendering the monologue. An introduction to Browning, and to dramatic
+platform art. By S. S. Curry, Litt. D., $1.25; to teachers, $1.10,
+postpaid.
+
+     It seems to me to attack the central difficulty in understanding
+     and reading Robert Browning's poetry.... It opens a wide door to
+     the greatest poetry of the modern age.--The Rev. John R. Gow,
+     President of the Boston Browning Society.
+
+     A book which sheds an entirely new light on Browning and should be
+     read by every student of the great master; indeed, everyone who
+     would be well informed should read this book, which will interest
+     any lover of literature.--Journal of Education.
+
+
+Spoken English. A method of co-ordinating impression and expression in
+reading, conversation, and speaking. It contains suggestions on the
+importance of observation and adequate impression, and nature study, as
+a basis to adequate expression. The steps are carefully arranged for the
+awakening of the imagination and dramatic instinct, right feeling, and
+natural, spontaneous expression. 320 pages. By S. S. Curry, Litt. D.,
+Ph.D. Price, $1.25; to teachers, $1.10, postpaid.
+
+     Every page had something that caught my attention. You certainly
+     have grasped the great principle of vocal expression.--Edwin
+     Markham.
+
+     Those who aim at excelling in public utterance and address may well
+     possess themselves of this work.--Journal of Education.
+
+     The specialist in reading will wish to add it to his book-shelf for
+     permanent reference.--Normal Instructor.
+
+     A masterly presentation of ideas and expression as applied in a
+     wide range of excellent selections.--The World's Chronicle.
+
+
+Little Classics for Oral English. A companion to Spoken English. The
+problems correspond by sections with Spoken English. The books may be
+used together or separately. The problems are arranged in the form of
+questions which the student can answer properly only by rightly
+rendering the passages. It is a laboratory method for spoken English, to
+be used by the first year students in High School or the last years of
+the Grammar School. 384 pages. By S. S. Curry, Litt. D. Price, $1.25; to
+teachers, $1.10, postpaid.
+
+     I am using Little Classics for Oral English in two classes and
+     believe it is the most satisfactory text that I have used. The
+     students seem to be able to get easily the principles from your
+     questions and problems.--Elva M. Forncrook, St. Nor. Sch.,
+     Kalamazoo, Mich.
+
+     A fine collection of fine things especially suited to young people.
+     Every teacher of reading and English in our secondary schools ought
+     to have the book.--Prof. Lee Emerson Bassett, Leland Stanford
+     University, Cal.
+
+Address: Book Dept., School of Expression, 306 Pierce Bldg., Copley
+Square, Boston, Mass.
+
+
+       *       *       *       *       *
+
+
+What Students and Graduates Think of the School of Expression
+
+
+"We know that there is something BIG here. If only we can get it out to
+the world."--Caroline A. Hardwick (Philosophic Diploma), Instructor in
+Reading and Speaking, Wellesley College.
+
+"At no other institution is it possible to secure the training one
+secures at the School of Expression. It is far broader than a mere
+training for speaking. It is a fundamental training for life."--Florence
+E. Lutz (Philosophic Diploma), Instructor in Pantomime, New York City.
+
+"The School of Expression taught me how to LIVE. I think its training of
+the personality is its greatest work."--F. M. Sargent (Dramatic Artist's
+Diploma).
+
+"I feel deeply indebted to the School for some of the best and most
+lasting inspiration I have received for my own work as a teacher of my
+fellow-men."--Luella Clay Carson, Pres. of Mills College.
+
+"The success I have attained in my profession as a reader, I owe
+directly to the advanced methods of the School of Expression."--Caroline
+Foye Flanders (Artistic Diploma), Public Reader, Manchester, N. H.
+
+"The School of Expression of Boston is the most thorough and best in the
+country. It is different from all other schools. I wish I could talk to
+any who intend taking a course of study.--I would say, Go to the School
+of Expression and if there is anything in you, they will bring it out;
+they will teach you to know yourself; they will show you what you are in
+comparison with what you may become, and they will begin with the cause
+and start from the bottom."--Hamilton Colman, Member Richard Mansfield
+Co.
+
+"When I was your student you held before me intellectual and ethical
+ideals which I am still trying to realize."--Charles L. White, D.D.,
+Ex-President Colby College.
+
+"The same principles of education which have installed manual training
+in public schools are even more applicable to the training of men's
+souls to rational self-expression. Dr. Curry will some day be recognized
+to have been an educational philosopher for having championed principles
+no less true of the spoken word than of every form of creative
+self-expression."--Dean Shailer Mathews, University of Chicago.
+
+"The whole world ought to learn about the School of Expression and your
+discoveries."--Rev. J. Stanley Durkee (Speaker's Diploma), Boston.
+
+
+       *       *       *       *       *
+
+
+BOOKS BY S. S. CURRY, Ph.D., Litt.D.
+
+More than any man of recent years, Dr. Curry has represented sane and
+scientific methods in training the Speaking Voice.--Dr. Shailer Mathews,
+University of Chicago.
+
+Of eminent value.--Dr. Lyman Abbott.
+
+Books so much needed by the world and which will not be written unless
+you write them.--Rev. C. H. Strong, Rector St. John's Church, Savannah.
+
+
+Foundations Of Expression. A psychological method of developing reading
+and speaking. 236 practical problems. 411 choice passages adapted to
+classes in reading and speaking. $1.25; to teachers, $1.10, postpaid.
+
+Lessons in Vocal Expression. The expressive modulations of the voice
+developed by studying and training the voice and mind in relation to
+each other. Definite problems and progressive steps. $1.25; to teachers,
+$1.10, postpaid.
+
+
+Imagination and Dramatic Instinct. Function of imagination and
+assimilation in the vocal interpretation of literature and speaking.
+$1.50; to teachers, $1.20, postpaid.
+
+
+Mind and Voice. Principles and Methods in Vocal Training. 456 pp. $1.50;
+to teachers, $1.20 postpaid.
+
+
+Browning and the Dramatic Monologue. Nature and peculiarities of
+Browning's poetry. Principles involved in rendering the monologue.
+Introduction to Browning, and to dramatic platform art. $1.25; to
+teachers, $1.10, postpaid.
+
+
+Province Of Expression. Principles and Methods of developing delivery.
+An introduction to the study of natural languages, and their relation to
+art and development. $1.50; to teachers $1.20, postpaid.
+
+
+Vocal and Literary Interpretation of the Bible. Introduction by Prof.
+Francis G. Peabody, D. D., of Harvard University. $1.50; students'
+edition, $0.60, postpaid.
+
+
+Classics for Vocal Expression. Gems from the best authors for voice and
+interpretation. In use in the foremost schools and colleges. $1.25; to
+teachers, $1.10, postpaid.
+
+
+Spoken English. A psychological method of developing reading,
+conversation and speaking. A book for junior students or teachers. 320
+pages. $1.25; to teachers, $1.10, postpaid.
+
+
+Little Classics for Oral English. Companion to Spoken English.
+Introductory questions and topics. May be used with Spoken English or
+separately. Questions and topics correspond. Fresh and beautiful
+selections from best authors. 384 pages. $1.25; to teachers, $1.10,
+postpaid.
+
+
+The Smile. Introduction to action through an example. $1.00. To members
+of The Morning League, $0.75, postpaid.
+
+
+How to Add Ten Years to Your Life. Nature of training with short,
+practical program. $1.00. To members of The Morning League, $0.75,
+postpaid.
+
+
+Write to Dr. Curry about the Morning League; Summer Terms; Home Studies;
+School of Expression; new books, or for advice regarding your life work.
+Address: Book Department, School of Expression, 308 Pierce Bldg., Copley
+Square, Boston, Mass.
+
+
+
+***END OF THE PROJECT GUTENBERG EBOOK HOW TO ADD TEN YEARS TO YOUR LIFE
+AND TO DOUBLE ITS SATISFACTIONS***
+
+
+******* This file should be named 22005-8.txt or 22005-8.zip *******
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+<h1>The Project Gutenberg eBook, How to Add Ten Years to your Life and to
+Double Its Satisfactions, by S. S. Curry</h1>
+<pre>
+This eBook is for the use of anyone anywhere at no cost and with
+almost no restrictions whatsoever.  You may copy it, give it away or
+re-use it under the terms of the Project Gutenberg License included
+with this eBook or online at <a href = "http://www.gutenberg.org">www.gutenberg.org</a></pre>
+<p>Title: How to Add Ten Years to your Life and to Double Its Satisfactions</p>
+<p>Author: S. S. Curry</p>
+<p>Release Date: July 5, 2007  [eBook #22005]</p>
+<p>Language: English</p>
+<p>Character set encoding: ISO-8859-1</p>
+<p>***START OF THE PROJECT GUTENBERG EBOOK HOW TO ADD TEN YEARS TO YOUR LIFE AND TO DOUBLE ITS SATISFACTIONS***</p>
+<p>&nbsp;</p>
+<h3>E-text prepared by Audrey Longhurst, Janet Blenkinship,<br />
+    and the Project Gutenberg Online Distributed Proofreading Team<br />
+    (http://www.pgdp.net)</h3>
+<p>&nbsp;</p>
+<hr class="full" />
+<p>&nbsp;</p>
+
+<div class="figcenter" style="width: 446px;">
+<img src="images/imgcover.jpg" width="446" height="600" alt="cover" title="" />
+
+</div>
+
+
+
+<h1>HOW TO ADD TEN YEARS</h1>
+
+<h1>TO YOUR LIFE</h1>
+
+
+<h2>AND TO DOUBLE ITS SATISFACTIONS</h2>
+
+<h4>BY</h4>
+
+<h3>S. S. CURRY, <span class="smcap">Ph.D., Litt.D.</span></h3>
+
+<hr style="width: 25%;" />
+<div class="cpoem">
+<div class="poem"><div class="stanza">
+<span class="i0">Can you wake as wake the birds?<br /></span>
+<span class="i2">In their joy and singing share?<br /></span>
+<span class="i0">Stretch your limbs as do the herds,<br /></span>
+<span class="i2">And drink as deep the morning air?<br /></span>
+<span class="i0">Quick as larks on upward wing,<br /></span>
+<span class="i2">Can you shun the demon's wiles,<br /></span>
+<span class="i0">Promptly as the robins sing,<br /></span>
+<span class="i2">Can you change all frowns to smiles?<br /></span>
+<span class="i0">Can you spurn fear's coward whine,<br /></span>
+<span class="i2">Meet each day with joyous song?<br /></span>
+<span class="i0">Then will angels guard your shrine,<br /></span>
+<span class="i2">Joys be deep and life be long.<br /></span>
+</div></div></div>
+<hr style="width: 25%;" />
+<p class="center">
+BOSTON<br />
+SCHOOL OF EXPRESSION<br />
+<br />
+Book Department<br />
+Pierce Bldg., Copley Square<br /><br />
+Copyright<br />
+by<br />
+S. S. CURRY<br /><br />
+1915</p>
+
+<hr style="width: 25%;" />
+<p class="center">To Those Who<br />
+Loyally Responded to The Dream<br />
+And to Those Who<br />
+By Thought, Word or Act Will Aid<br />
+The School of Expression<br />
+To Perform Its Important Function In Education.</p>
+
+
+<hr style='width: 25%;' />
+
+<h3>QUI TRANSTULIT SUSTINET</h3>
+
+<div class="cpoem1">
+<div class="poem"><div class="stanza">
+<span class="i0">As ancient exile at the close of day,<br /></span>
+<span class="i4">Paused on his country's farthest hills to view<br /></span>
+<span class="i4">Those valleys sinking in the distant blue<br /></span>
+<span class="i0">Where all the joys and hopes of childhood lay;<br /></span>
+<span class="i0">So now across the years our thoughts will stray<br /></span>
+<span class="i4">To those whose hearts were ever brave and true,<br /></span>
+<span class="i4">Who gave the hope and faith from which we drew<br /></span>
+<span class="i0">The strength to climb thus far upon our way.<br /></span>
+<span class="i0">As he amid the rocks and twilight gray,<br /></span>
+<span class="i4">Saw rocks and steeps transform to stairs, and knew<br /></span>
+<span class="i4">He wandered not alone; so may we too<br /></span>
+<span class="i0">See this, our tentless crag where wild winds play<br /></span>
+<span class="i4">A Bethel rise, and we here wake to know<br /></span>
+<span class="i4">That down and upward angels come and go.<br /></span>
+</div></div></div>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="CONTENTS" id="CONTENTS"></a>CONTENTS</h2>
+
+
+
+<div class='centered'>
+<table border="0" cellpadding="4" cellspacing="0" summary="">
+<tr><td align='right'>&nbsp;</td><td align='left'>&nbsp;</td><td align='right'>Page</td></tr>
+<tr><td align='right'>&nbsp;</td><td align='left'>Why and Wherefore</td><td align='right'><a href='#Page_7'><b>7</b></a></td></tr>
+<tr><td align='right'>I.</td><td align='left'>Significance of Morning</td><td align='right'><a href='#Page_11'><b>11</b></a></td></tr>
+<tr><td align='right'>II.</td><td align='left'>Supposed Secrets of Health and Long Life</td><td align='right'><a href='#Page_24'><b>24</b></a></td></tr>
+<tr><td align='right'>III.</td><td align='left'>What is an Exercise?</td><td align='right'><a href='#Page_43'><b>43</b></a></td></tr>
+<tr><td align='right'>IV.</td><td align='left'>Program of Exercises</td><td align='right'><a href='#Page_54'><b>54</b></a></td></tr>
+<tr><td align='right'>V.</td><td align='left'>How to Practice the Exercises</td><td align='right'><a href='#Page_84'><b>84</b></a></td></tr>
+<tr><td align='right'>VI.</td><td align='left'>Actions of Every Day Life</td><td align='right'><a href='#Page_102'><b>102</b></a></td></tr>
+<tr><td align='right'>VII.</td><td align='left'>Work and Play</td><td align='right'><a href='#Page_109'><b>109</b></a></td></tr>
+<tr><td align='right'>VIII.</td><td align='left'>Significance of Night and Sleep</td><td align='right'><a href='#Page_122'><b>122</b></a></td></tr>
+</table></div>
+
+
+
+<p><span class='pagenum'><a name="Page_7" id="Page_7">[Pg 7]</a></span></p>
+<hr style="width: 65%;" />
+<h2><a name="WHY_AND_WHEREFORE" id="WHY_AND_WHEREFORE"></a>WHY AND WHEREFORE</h2>
+
+
+<p>When over eighty years of age, the poet Bryant said that he had added
+more than ten years to his life by taking a simple exercise while
+dressing in the morning. Those who knew Bryant and the facts of his life
+never doubted the truth of this statement.</p>
+
+<p>I have made inquiries lately among men who are eighty years of age, as
+to their method of waking up. Almost without exception, I find that they
+have been in the habit of taking simple exercise upon rising and also
+before retiring.</p>
+
+<p>While studying voice in Paris, over thirty years ago, my teacher was so
+busy that he had to take me before breakfast at an hour which, to a
+Parisian, was a very early one.</p>
+
+<p>"Vocal exercises may be more difficult at this time," he said, "but it
+is the best time. If we can start the day with the right exercise of the
+voice, the use of it all through the day will be additional right
+practice."</p>
+
+<p>Later, when I studied with the elder Lamperti in Italy, I requested and
+secured an early hour in the morning for my lessons.</p>
+
+<p>In teaching I have always urged students to take their exercises the
+first thing in the morning. Those who have taken my advice have later
+been grateful for the suggestion.</p>
+
+<p>If my own morning exercises are neglected, I feel as if I had missed a
+meal or had lost much<span class='pagenum'><a name="Page_8" id="Page_8">[Pg 8]</a></span> sleep. I was never what is called physically
+strong; in fact, physicians have continually prophesied my downfall, yet
+all my life I have performed about three men's work, and by the use of a
+few exercises have probably doubled the length of my life.</p>
+
+<p>The subject of human development has always been of great interest to
+me. I have tried to investigate the various systems of gymnastics in all
+countries; and, teaching, as I have, about ten thousand the use of the
+voice and body in expression, I have studied training from a different
+point of view from that of most men.</p>
+
+<p>I have discovered that the voice cannot be adequately trained without
+also improving the body; that the improvement of the voice can be doubly
+accelerated if the body is considered a factor.</p>
+
+<p>I have also found, what is more important, that true exercises are all
+mental and emotional and not physical, and that both body and voice can
+never be truly improved except by right thinking and feeling.</p>
+
+<p>I, therefore, long ago came to certain conclusions which are not in
+accordance with common views. My convictions, however, have been the
+result, not only of experience, but of wide study and investigation.</p>
+
+<p>This book embodies a few points about health; without going deeply into
+the principles involved, a short programme is given, the practice of
+which has already accomplished marvelous results. The book embodies my
+own experiences, and obeys the scientific principles involved in
+training.</p>
+
+<p>It is meant to be a guide for home study and practice. The principles
+are applicable to everyone. It requires at first, patience,
+perseverance,<span class='pagenum'><a name="Page_9" id="Page_9">[Pg 9]</a></span> and resolution at that moment in the day when we are most
+liable to be indifferent and negative, if not irresolute and
+discouraged. Whoever resolutely undertakes to obey the suggestions will
+never regret doing so. In fact, it is not too much to claim that he will
+not only lengthen his life but double its satisfactions.</p>
+
+<p>Every reader of the book is requested to become a member of the Morning
+League, and whosoever does so and makes a report or writes to me fully
+about special weaknesses, habits, "besetting sins," or conditions will
+receive a letter of suggestions.</p>
+
+<p>This book and its companion, "The Smile," are published as a part of the
+great work undertaken by the friends of the School of Expression; the
+net receipts from the sale will go to the Endowment Fund of the
+institution.<span class='pagenum'><a name="Page_11" id="Page_11">[Pg 11]</a></span><span class='pagenum'><a name="Page_10" id="Page_10">[Pg 10]</a></span></p>
+
+
+<h3>HOW TO ADD TEN YEARS TO YOUR LIFE</h3>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="I" id="I"></a>I</h2>
+
+<h3>SIGNIFICANCE OF MORNING</h3>
+
+<div class="poem"><div class="stanza">
+<span class="i0">"The year's at the spring<br /></span>
+<span class="i0">And day's at the morn;<br /></span>
+<span class="i0">Morning's at seven;<br /></span>
+<span class="i0">The hill-side's dew-pearled;<br /></span>
+<span class="i0">The lark's on the wing;<br /></span>
+<span class="i0">The snail's on the thorn;<br /></span>
+<span class="i0">God's in his heaven&mdash;<br /></span>
+<span class="i0">All's right with the world!"<br /></span>
+</div><div class="stanza">
+<span class="i6">Song from "Pippa Passes"<br /></span>
+<span class="i6">Robert Browning<br /></span>
+</div></div>
+
+
+<p>Browning's "Pippa Passes" is a parable or allegory of human life.</p>
+
+<p>Though called a drama by its author, it embodies, like all plays of the
+highest type, other than dramatic elements. In exalted poetry the
+allegoric, lyric, epic and dramatic seem to be blended. An effort to
+separate them often seems academic and mechanical.</p>
+
+<p>Pippa, a poor little silk-winding girl, who has never known father or
+mother, opens the poem. It is the early morning and she wakes with
+joyous anticipation of her holiday, her only one. She goes forth, and we
+hear her singing and we see her influencing, from her humble position in
+the<span class='pagenum'><a name="Page_12" id="Page_12">[Pg 12]</a></span> background, "Asolo's four happiest ones," who are brought by the
+action of the drama into the foreground.</p>
+
+<p>Her character and that of the other persons of the play are
+well-defined; but the real theme of the poem is the unconscious
+influence that she exerts upon others. The primary element of dramatic
+art is the meeting of people and the influence they exert upon each
+other. There is no direct influence seemingly exerted upon Pippa herself
+save at one point and even that is scarcely a conscious one.</p>
+
+<p>We feel that she is a type of the human soul. Specific scenes, though
+intensely dramatic, are entirely separated from one another.</p>
+
+<p>Accordingly if it is a drama, it is a drama of an unusual type. It
+regards the events of only one day; still that day is not literal; it is
+a symbol of the life of everyone. It is New Year's Day, but every day is
+the beginning of a new year. It is a holiday, yet all life, when
+normally lived, is dominated by love and sympathetic service, and is
+full of happiness.</p>
+
+<p>Pippa sings as everyone should sing with the spirit of thanksgiving and
+love. She welcomes the day with joy as everyone should welcome life and
+its opportunities. She lies down to sleep at night, as we all do; her
+sun drops into a "black cloud" and she knows nothing of what she has
+really accomplished or of the revelation that is coming on the morrow.</p>
+
+<p>Moreover, observe that the link of unity in the play is found in the
+songs of Pippa. One might easily conceive her beautiful character as
+embodying the very soul of lyric poetry. Hence, in reading the poem, we
+are impressed from the first with<span class='pagenum'><a name="Page_13" id="Page_13">[Pg 13]</a></span> allegoric, lyric and epic, as well as
+dramatic elements.</p>
+
+<p>Observe more closely her awakening. Note the beautiful description, the
+gradually lengthening lines, indicative of the coming morning. [See page
+<a href='#Page_16'><b>16</b></a>.]</p>
+
+<p>She expresses joy as she meditates over her New Year's hymn. Into this
+devotional lyric Browning has breathed the spirit of all true life and
+service.</p>
+
+<div class="poem"><div class="stanza">
+<span class="i2">"Now wait!&mdash;even I already seem to share<br /></span>
+<span class="i0">In God's love: what does New-year's hymn declare?<br /></span>
+<span class="i0">What other meaning do these verses bear?<br /></span>
+</div><div class="stanza">
+<span class="i4">All service ranks the same with God:<br /></span>
+<span class="i4">If now, as formerly he trod<br /></span>
+<span class="i4">Paradise, his presence fills<br /></span>
+<span class="i4">Our earth, each only as God wills<br /></span>
+<span class="i4">Can work&mdash;God's puppets, best and worst,<br /></span>
+<span class="i4">Are we; there is no last nor first.<br /></span>
+</div><div class="stanza">
+<span class="i4">Say not "a small event!" Why "small"?<br /></span>
+<span class="i4">Costs it more pain that this, ye call<br /></span>
+<span class="i4">A "great event," should come to pass,<br /></span>
+<span class="i4">Than that? Untwine me from the mass<br /></span>
+<span class="i4">Of deeds which make up life, one deed<br /></span>
+<span class="i4">Power shall fall short in, or exceed!<br /></span>
+</div><div class="stanza">
+<span class="i2">And more of it, and more of it! oh, yes&mdash;<br /></span>
+<span class="i2">I will pass each, and see their happiness,<br /></span>
+<span class="i2">And envy none&mdash;being just as great, no doubt,<br /></span>
+<span class="i2">Useful to men, and dear to God, as they!<br /></span>
+<span class="i2">A pretty thing to care about<br /></span>
+<span class="i2">So mightily, this single holiday!<br /></span>
+</div><div class="stanza">
+<span class="i2">But let the sun shine! Wherefore repine?<br /></span>
+<span class="i2">&mdash;With thee to lead me, O Day of mine,<br /></span>
+<span class="i2">Down the grass path grey with dew,<br /></span>
+<span class="i2">Under the pine-wood, blind with boughs,<br /></span>
+<span class="i2">Where the swallow never flew<br /></span>
+<span class="i2">Nor yet cicala dared carouse&mdash;<br /></span>
+<span class="i2">No, dared carouse!"<br /></span>
+</div><div class="stanza">
+<span class="i6">From "Pippa Passes"<br /><br /></span>
+<span class="i6">Robert Browning<br /></span>
+<span class='pagenum'><a name="Page_14" id="Page_14">[Pg 14]</a></span></div></div>
+
+<p>As Pippa leaves her room in the full spirit of this hymn, full of joy,
+hope and love, she passes into the street. We hardly catch a glimpse of
+her until the close of the day, when she comes back and lies down to
+sleep: but we hear her songs and see the influence which she
+unconsciously exerts. This is the real theme of the poem.</p>
+
+<p>Browning's poetic play reveals to us in four scenes the other side of
+life, the happier people to whom Pippa referred in her soliloquy. We
+look first into the interior of the old house of which Pippa has spoken
+with a kind of awe, and see the proud Ottima who owns the mills where
+Pippa is but a poor worker. In the dark gloom of one of the rooms Ottima
+has become the sharer in a murder, and, under the influence of Pippa's
+song, which is heard outside, she and her companion realize their guilt
+and are overcome with remorse.</p>
+
+<p>At noon we are introduced to a young artist, Jules, who is just bringing
+home his bride, Phene, whom he has married thinking her a princess, but
+who is really a poor, ignorant child. She has been employed
+unconsciously, to herself, and innocently used by some degraded artists
+as a means of rebuking the idealist, Jules. By this cruel trick they
+mean to crush him and reduce him to their own sensual level. Even
+letters which Jules has received from the supposed princess have been
+written by these perversions of human beings&mdash;who call themselves
+artists.</p>
+
+<p>In her lovely innocence Phene is thrilled by Jules' tenderness. Her
+intuition tells her that something is wrong as she falters in rendering
+the lines the cruel painters have given her to read to Jules.</p>
+
+<p>We see the blow fall upon the young dreamer as<span class='pagenum'><a name="Page_15" id="Page_15">[Pg 15]</a></span> he makes the fearful
+discovery. In the agony of his disappointment he is about to renounce
+Phene forever as the artists, waiting outside to sneer at him, expect.
+The poor, innocent being, in whom his kindness and tenderness have
+stirred to life for the first time her womanly nature, is about to be
+cast out to a life of degradation and misery, when Pippa passes,
+singing. Her song awakens Jules to a higher feeling, to a more human and
+heroic determination; and the painters, waiting outside, are
+disappointed.</p>
+
+<p>In the evening Pippa passes Luigi, an Italian patriot. He is meditating
+over the afflictions of his country and upon a plan to help it, while
+his mother is trying to dissuade him from the daring undertaking. The
+police and spies are waiting outside. If he goes he will not be
+arrested; if he stays they have orders to arrest him at once. At the
+moment of his wavering, when he is almost ready to obey his mother,
+Pippa's song arouses anew his patriotic being, and he resolutely goes
+forth to do a true heroic deed for his country. Thus Pippa saves him
+from imprisonment and death.</p>
+
+<p>Night brings the last scene in the dramatic events of the world
+influenced by Pippa's songs. A room of the "palace by the Dome," of
+which Pippa seems to stand in so much awe, opens before us. Here we look
+into the face of the Monsignor, for whom she expressed reverence in the
+morning, and we find that the Monsignor and the dead brother whose home
+he comes to bless, are in reality Pippa's own uncles. The poor little
+girl, with only a nickname, is a child of an older brother and the real
+heir to the Palace, though of this she has never had the remotest
+dream.<span class='pagenum'><a name="Page_16" id="Page_16">[Pg 16]</a></span> We see an insinuating villain tempting the Monsignor to allow
+him to do away with Pippa in a most horrible manner, and thus leave the
+Monsignor in sole possession of his brother's property.</p>
+
+<p>During an intense moment Pippa passes and her singing outside causes her
+uncle to throttle the villain and call for help.</p>
+
+<p>Then we see, at the close of the day, the little girl, unconscious of
+her share in the life of others, come back to her room and fall asleep
+murmuring her New Year's hymn which, in spite of appearances, she still
+trusts. We are left with the hope that she will awaken next day to
+realize who she is and come into her own.</p>
+
+<p>Thus journey we all through life often forgetting that there is nothing
+small, that "there is no last nor first." We are conscious of noble
+aims, but oblivious of the real work we are doing and of our own
+identity.</p>
+
+<p>What, do you ask, has such a poetic drama to do with such a commonplace
+subject as health or the prolonging of life?</p>
+
+<p>The question implies a misconception. Human development is not a
+material thing but is poetic and exalted. It has to do not merely with
+physical conditions but primarily with spiritual ideals. Let us observe
+more closely how Browning wakes Pippa up. When she comes to
+consciousness she utters a cry of joy and thanksgiving;</p>
+
+<div class="poem"><div class="stanza">
+<span class="i0">"Day!<br /></span>
+<span class="i0">Faster and more fast,<br /></span>
+<span class="i0">O'er night's brim, day boils at last."<br /></span>
+</div></div>
+
+<p>The joyous thanksgiving of this first moment is the key to Pippa's life
+and to her influence through<span class='pagenum'><a name="Page_17" id="Page_17">[Pg 17]</a></span> the whole day. Such was the right
+beginning to her day and such is the right beginning for us all to every
+day of our lives. Her faith and her hymn revealed the true ideals of
+this strange journey we call life.</p>
+
+<p>There is an old proverb: "Guard beginnings." If a stream is poisoned at
+its head it will carry the deadly taint through its whole course.</p>
+
+<p>The most significant moment of life is the moment of awakening.</p>
+
+<p>The importance of morning has been more or less realized in the instinct
+of the human heart in every age.</p>
+
+<p>Many of the myths of the early Greeks refer to the miracle of the
+morning. Aurora mirrors to us in a mystic way the significance of this
+hour to the Greeks. Athene was born by the stroke of the hammer of
+Heph&aelig;stus on the forehead of Zeus, and thus the stroke of fire upon the
+sky became the symbol or myth of all civilization. Even Daphne, pursued
+by Apollo, and turned into a tree, is doubtless the darkness fleeing
+before dawn until the trees stand out clearly defined in the morning
+light.</p>
+
+<p>The dawn of day has always been considered a prophecy of the time when
+all ignorance will vanish before the light of truth.</p>
+
+<p>When we remember that men of the early ages had no other light but that
+of the sun, we can see how naturally the coming of morning impressed
+primitive peoples, and it is not much wonder that they adored and
+worshiped the dawn and the rising sun.</p>
+
+<p>We still speak of the dawn of a new civilization. Morning is still the
+most universal figure of progress, the type of a new life. More than
+all<span class='pagenum'><a name="Page_18" id="Page_18">[Pg 18]</a></span> other natural occurrences it is used as a symbol of something
+higher.</p>
+
+<p>May we not, accordingly, discover that from a psychological as well as a
+physiological point of view, for reasons of health and development,
+morning is the most significant and important time of the day!</p>
+
+<p>No human being at the first moment of awakening is gloomy or angry.
+Everyone awakes in peace with all the world. It is a time of freedom. A
+moment later memory may bring to the mind some scene or picture that
+leads to good or bad thought, followed by emotion. This first moment of
+consciousness is the critical and golden moment of human life. How often
+has it been said to a child: "You must have gotten out of the wrong side
+of bed this morning."</p>
+
+<p>Even animals and birds feel the significance of morning. Who has not, at
+early dawn, heard a robin or some other bird begin to sing&mdash;"at first
+alone," as Thomas Hardy says, "as if sure that morning has come, while
+all the others keep still a moment as if equally sure that he is
+mistaken." Soon, however, voice after voice takes up the song until the
+whole woodland is ringing with joyous tones. Who, in such an hour, has
+not been deeply moved with the spirit and beauty of all life and the
+harmony and deep significance of all of nature's processes?</p>
+
+<p>If we observe the awaking of birds and animals more carefully, however,
+we find something besides songs.</p>
+
+<p>All the higher animals go through certain exercises on first waking.
+There seems a universal instinct which teaches that certain stretches,
+expansions and deep breathings are<span class='pagenum'><a name="Page_19" id="Page_19">[Pg 19]</a></span> necessary at this time. In fact,
+these actions are so deeply implanted in the instinct of animals that
+they seem a kind of sacred acceptance of life, a species of thanksgiving
+for all that life brings.</p>
+
+<p>If we accept "Pippa Passes" as a parable of human life and Pippa as a
+typical human being, may we not in her awakening find an example of this
+universal instinct? May we not find her first thoughts and feelings
+worthy of study and her example one to be followed? Do we not, in fact,
+find here a beautiful illustration of the proper mode of meeting the
+sacredness of dawn?</p>
+
+<p>As a matter of fact, how do we actually greet the morning? Do we awake
+as Pippa did, with a joyous song of praise? Do we pour out our hearts in
+gratitude that it brings a new day, a new life? Do we give thanks for
+the new opportunities given us, the new possibilities of enjoyment, the
+new share in the life of the world?</p>
+
+<p>Usually we have no thought about these things. Most of us entirely
+forget the significance of the way or "the side we get out of bed."</p>
+
+<p>Attention is rarely paid to the spirit in which we awaken children. It
+is often by means of an angry demand or an indulgent whine. They rise
+with the impression that it is a sin to awaken them and they begin the
+day with the feeling that the world is cruel.</p>
+
+<p>If we could spend the first few moments of every morning as Pippa spent
+her first moments, the character of the whole life would be determined.
+It is the most important time of every day. Is it not also the time when
+we are most apt to be tempted?</p>
+
+<p>Has not man seemingly lost the significance of this sacred hour? Why do
+so many, on waking up,<span class='pagenum'><a name="Page_20" id="Page_20">[Pg 20]</a></span> begin to worry over the difficulties of the day?
+How many look back with regret to the preceding day and forward with a
+frown to the one newly born! Why not smile as Pippa smiled and meet our
+blessings with thanksgiving?</p>
+
+<p>There are certain physiological reasons why people feel so sluggish on
+first awaking:&mdash;the position in bed is cramped, the limbs are
+contracted, the circulation is impeded and the breathing is greatly
+hindered. When lying down, all the functions of the vital organs are
+lessened.</p>
+
+<p>Many people are entirely too careless regarding the air of the room. It
+needs to be even purer and fresher during one's hours of repose than in
+those of waking.</p>
+
+<p>Certain simple movements are taken by practically every animal on
+awaking under normal conditions. Among these are yawning, deep
+breathing, expansion and stretching. These exercises form a part of the
+process of awaking. It is the change from the position of lying down to
+that of standing up. But we find that man rarely takes these exercises.
+Between the moment of awakening and standing erect man possibly takes
+more time, whines more and does less than any other animal.</p>
+
+<p>Of all the provisions of nature to meet this crucial moment in animal
+life the stretch seems to be most important. Why men neglect the stretch
+is curious. Man seems to lack something of the vigor of the animal
+instinct on awakening. He lives a more rational life, and it is
+necessary for him at this time to make certain decisions and exert
+firmness and resolution.</p>
+
+<p>Science has carefully explained the stretch, but men seem to refuse to
+take the lesson. The<span class='pagenum'><a name="Page_21" id="Page_21">[Pg 21]</a></span> stretch extends the body so that the veins, where
+congestion is most liable to take place and where pressure of blood is
+weakest, are so elongated that the blood flows more easily from the
+arteries, where the pressure is strongest, through the veins back to the
+heart and circulation is equalized and stimulated.</p>
+
+<p>The beneficial effects of the stretch can be felt by anyone who will
+take the pains on waking up in the morning to stretch easily, for a few
+minutes, then rest a few moments and note the effect. He will feel a
+great exhilaration all through the body. He will feel a sense of
+harmony. Thanksgiving seems to arise from every cell at the fresh blood
+and life.</p>
+
+<p>The yawn is similar to the stretch. The yawn is a stretch of the lungs
+as the stretch is a yawn of the muscles. Both of these exercises express
+a hunger for oxygen. Whenever anyone is sitting in a cramped position or
+even in one position for a long time, the stretch or yawn is
+instinctive. The extension of the muscles of the body as illustrated in
+the stretch is one of the most necessary steps in normal adjustment. To
+speak of only one point: when a man sits his knees are bent, and the
+muscles in front of the leg are elongated and the muscles back of the
+knee are shortened. A stretch means simply the extension of these
+shortened muscles.</p>
+
+<p>All over the body we find a tendency to elongate certain muscles too
+much. This is true in the chest; true also of the face, at the corners
+of the mouth. The active use of the too elongated muscles will produce
+extension in those that are too much shortened. By doing this we bring
+about certain normal conditions and relations of parts.<span class='pagenum'><a name="Page_22" id="Page_22">[Pg 22]</a></span></p>
+
+<p>Again we find that the stretch is activity of the extensor muscles. It
+is the action of the extensor muscles upon which health especially
+depends. At any rate, the extensor muscles are much more important to
+bring about the right relation of all parts and the right balance of
+sensitive muscles and the equalization of circulation than the activity
+of the flexor muscles. Normal emotions, as we shall find later, are
+expressed through activity of the extensor muscles. Abnormal emotions,
+such as anger, affect the flexor muscles of the body more.</p>
+
+<p>Since nature has provided the stretch seemingly as the antidote for
+abnormal position, and especially abnormal position during sleep, in the
+programme of exercises it would seem most necessary to centre around
+some careful and scientific use of stretches.</p>
+
+<p>Have you ever noticed a dog or cat wake up? Observe their instinctive
+movements: the gradual but vigorous stretch in every direction, the deep
+breathing, the sympathetic extension and staying of the limbs at the
+climax, then the gradual giving up of the activity and the moment of
+restful satisfaction.</p>
+
+<p>Stretching in this way is one of the primitive instincts in all animals.
+He who will observe the animals will feel that the time for practicing
+the exercises is on awakening, and the primary exercise to be taken is
+the stretch.</p>
+
+<p>How can we best occupy a part at least of the half hour or more that is
+usually wasted in worrying and fretting or in sluggish indifference,
+between the time when we first awake and the time we begin to dress?
+With all the knowledge of the human organism which has been revealed to<span class='pagenum'><a name="Page_23" id="Page_23">[Pg 23]</a></span>
+us by modern science, with our truer understanding of the nature of men,
+of the effect of the mind upon the body, with our observation of the
+instinctive actions of the animals at such an hour, why can we not so
+occupy a few of these most precious moments of the day as to add to our
+vitality and enjoyment?</p>
+
+<p>At this moment of awakening, when your mind is free, you can so direct
+your attention as to receive joy instead of gloom, love instead of hate.
+You can exclude the thought of evil or you can yield and allow the
+tempter to desecrate your shrine. Whichever choice you make, these first
+moments of your day's living will color the whole course of the coming
+hours. The feeling first accepted and welcomed will more or less
+continue and form a background to all your ideas and determine your
+point of view toward human events.</p>
+
+<p>The chief aim of this book is to present a simple programme giving, not
+only some exercises for this hour, but certain explanations which will
+inspire a sense of the importance of this hour and these movements.</p>
+
+<p>Most people have no conception of the possibilities of human nature, of
+the fact that progress is the highest characteristic of a human being.
+No matter how old we are, we can always begin to climb upward; the main
+thing is our willingness to climb. Do we understand how to use the least
+actions and the most neglected movements for the development of
+character and the satisfactions of life?</p>
+
+<p>The principles and exercises advocated in this book are not extravagant.
+Again and again their benefits have been proven and many thereby have
+doubled life's satisfactions and its length.<span class='pagenum'><a name="Page_24" id="Page_24">[Pg 24]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="II" id="II"></a>II</h2>
+
+<h3>SUPPOSED SECRETS OF HEALTH AND LONG LIFE</h3>
+
+
+<p>Before laying down a simple programme which will give one a common sense
+method of keeping well, living long, and making the very most of life,
+it may be well to study some of the innumerable theories regarding long
+life.</p>
+
+<p>If all the discussions upon health and long life, from the earliest time
+to the present, could be adequately chronicled they would form an
+interesting, if not an amusing history. In many of these, however, we
+should find the same serious thoughts which we may well consider and
+find by comparison a few points in which all agree as to what is
+necessary to health, happiness and length of days. Note the theories
+that have been seriously advocated and which have had vogue among
+certain classes for a time,&mdash;such as the use of cold water every day as
+a remedy for all diseases. The cold water cure advocated wet sheet packs
+for fevers, and water, in some form, for all ailments. To live long some
+physicians have advised sleeping on the right side, others have
+advocated the use of raw food or food that has been cooked very
+slightly. Some have contended that scientific food is the complete food
+found in Nature, such as nuts; still others have advocated whole wheat
+bread!<span class='pagenum'><a name="Page_25" id="Page_25">[Pg 25]</a></span></p>
+
+<p>In our own time a method has been emphasized which has been called
+"Fletcherizing." This, of course, is taken from the name of the
+gentleman, who has made it so illustrious by his books and his
+discussions of the subject. Mr. Fletcher's principle consists in holding
+or masticating the food until it is in a fluid form; even a liquid must
+be held in the mouth until it is of the same temperature as that of the
+body.</p>
+
+<p>Many consider that the chief advantage of Fletcherizing is that it makes
+a person eat less. This may be a part of the advantage.</p>
+
+<p>I once had the honor of sitting at dinner by the side of Mr. Fletcher
+and observed his methods. He did not eat more than one-third of the
+amount, for example, of ice-cream that the rest ate, but he stopped when
+the others did, and said, with a smile:&mdash;"I have had enough; what I have
+eaten will give me more nourishment than a larger amount would and it
+will not give me any trouble."</p>
+
+<p>There is great truth in some of these theories. We should eat less meat
+and more grain. We should not bolt the best food elements out of wheat;
+we should not bleach rice and take out its nutritious element.
+Certainly, our lives are very unscientific. Most men live merely by
+accident. The shortness of life is not surprising to one who understands
+how irrationally most of us live.</p>
+
+<p>Others say, breathe deeply, naturally and constantly.</p>
+
+<p>Still others have urged active life out of doors or an active
+participation in business. It is a well-known fact that many men have
+not lived long after retiring from their occupations.</p>
+
+<p>Andrew Carnegie said recently that he attrib<span class='pagenum'><a name="Page_26" id="Page_26">[Pg 26]</a></span>uted his long life, health
+and strength to his activity. The story is told that he walked the floor
+of his room with deep anxiety and consternation the night after his
+offer was accepted to sell the Carnegie Steel Works. He had not thought
+it possible that his price would be accepted, and he kept speaking to
+his old friend about the amount of money paid and the greatness of the
+responsibility. Fortunately he did not retire, as most men do, but took
+an interest in every phase of modern life. He has used his money, as a
+sacred trust, according to his own best judgment, building libraries and
+giving organs, pensioning teachers who have given their lives for truth
+rather than for making money, and has furthered many other causes.</p>
+
+<p>One of the most common opinions is that long life depends upon "our
+constitution,"&mdash;upon what we receive from our ancestors. That is, long
+life is a gift, not an attainment. And we are in the habit of blaming
+our ancestors, near and remote, for our lack of strength and vitality.</p>
+
+<p>Dr. Oliver Wendell Holmes once made the remark that if one wished to
+live a long life he should be afflicted with some incurable disease.
+This was thought to be merely a joke, but it has foundation in fact.
+Many men with poor constitutions live to a very advanced age. They study
+themselves and live simply. They realize that they are not strong and
+they do not indulge themselves, but reach out for health and strength in
+all ways.</p>
+
+<p>Among all the practices which men have adopted through different ages
+for prolonging life we find many which are universally believed, though
+possibly not practiced. Some discussion of these may give us courage and
+enable us to realize how<span class='pagenum'><a name="Page_27" id="Page_27">[Pg 27]</a></span> unscientifically, how carelessly, most men
+live, and how indifferent we really are to our well-being.</p>
+
+<p>And yet we find wide-spread doubt as to the advisability of being too
+fastidious. Some of the extravagant ideas have naturally given rise to
+such scepticism.</p>
+
+<p>On hardly any subject have men had such extreme views as they have
+regarding health or the prolongation of their own lives.</p>
+
+<p>I know one lady who ate a raw carrot every morning because it was
+yellow, and, as yellow is a spiritual color, this practice, it was
+advocated, would free one from materiality and, consequently, from all
+disease.</p>
+
+<p>I have known others who condemned all attention to proper food,
+exercise, and even to expression, because such attention would lead to
+faith in material means.</p>
+
+<p>Webster said, "Truth is always congruous, and agrees with itself; every
+truth in the universe agrees with every other truth in the universe;
+whereas falsehoods not only disagree with truth but usually quarrel
+among themselves."</p>
+
+<p>In accordance with this principle as a rule the untruthfulness of any
+view is seen in its failure to recognize anything else as true.</p>
+
+<p>No one will advocate any extreme and irrational habit. Too much
+attention to food, too much attention to the care of the body and
+exercise will degrade even character. The morning exercises which are
+here recommended should be taken even as one washes his hands, as a
+matter of course. Man is spiritual, and character is developed
+spiritually, and mere attention to the body does not secure health and
+strength.<span class='pagenum'><a name="Page_28" id="Page_28">[Pg 28]</a></span></p>
+
+<p>There is a great and easily demonstrated truth in the fact that people
+who believe in a spiritual life have endured untold hardships and have
+faced all kinds of conditions without injury. The power of mind over
+body, of spirit over matter, is too well attested to be doubted.</p>
+
+<p>However, man is slow and progress must be made gradually. The first step
+must be taken before the last can be taken. Extravagant and wrong views
+prevent a great many people from doing anything.</p>
+
+<p>If we examine all the rules for securing health and the leading secrets
+of long life, we find that one of the earliest is temperance.</p>
+
+<p>A noted instance is Socrates. During the great plague, when at least
+one-third of the population of Athens died, Socrates went about with
+impunity. This was no doubt due to the cheerfulness and temperance of
+his life. We know of his cheerfulness from accounts by Zenophon and
+Plato.</p>
+
+<p>Possibly the most illustrious example, which has been recounted of the
+preservation of health and the prolonging of life through temperance, is
+Luigi Cornaro, who was born in Venice in 1464. After having, according
+to Gamba, wasted his youth, his health was so broken and his habits so
+fixed that "upon passing the age of thirty-five he had nothing left to
+hope for but that he might end in death the suffering of a worn-out
+life."</p>
+
+<p>This man, by resolution and temperance, battled with his perverted
+habits and became strong and vigorous and happy, and lived to be over
+one hundred years of age. "The good old man," said Graziani, "feeling
+that he drew near the end, did not look upon the great transit with
+fear, but as though he were about to pass from<span class='pagenum'><a name="Page_29" id="Page_29">[Pg 29]</a></span> one house into another.
+He was seated in his little bed&mdash;he used a small and very narrow
+one&mdash;and, at its side, was his wife, Veronica, almost his equal in
+years. In a clear and sonorous voice he told me why he would be able to
+leave this life with a valiant soul.... Feeling a little later the
+failure of vital force, he exclaimed, 'Glad and full of hope will I go
+with you, my good God!' He then composed himself; and having closed his
+eyes, as though about to sleep, with a slight sigh, he left us forever."</p>
+
+<p>A new edition of Cornaro's discourses on the temperate life, by William
+F. Butler of Milwaukee, has recently been issued under the title of "The
+Art of Living Long." The first of these discourses was written at the
+age of eighty-three, the second at eighty-six, the third at ninety-one,
+and the fourth at ninety-five. His treatises have been popular for all
+these centuries.</p>
+
+<p>He held that the older a man grows the wiser he becomes and the more he
+knows; and if he will, by temperance and regularity of life and
+exercise, preserve his strength, his powers of enjoyment will grow, as
+his own did, every year until the end.</p>
+
+<p>"Men are, as a rule," says Cornaro, "very sensual and intemperate, and
+wish to gratify their appetites and give themselves up to the commission
+of innumerable disorders. When, seeing that they cannot escape suffering
+the unavoidable consequences of such intemperance as often as they are
+guilty of it, they say&mdash;by way of excuse&mdash;that it is preferable to live
+ten years less and to enjoy life. They do not pause to consider what
+immense importance ten years more of life, and especially of healthy
+life, possess when we have reached mature age, the time, indeed, at
+which men appear<span class='pagenum'><a name="Page_30" id="Page_30">[Pg 30]</a></span> to the best advantage in learning and virtue&mdash;two
+things which can never reach their perfection except with time. To
+mention nothing else at present, I shall only say that, in literature
+and in the sciences, the majority of the best and most celebrated works
+we possess were written when their authors had attained ripe age, and
+during these same ten latter years for which some men, in order that
+they may gratify their appetites, say they do not care."</p>
+
+<p>We see not only in this passage but in many other places evidence of the
+fact that Cornaro lived a cheerful, contented life. The reform was
+evidently not merely in his eating and drinking but fully as much in the
+inner thought of his life. This is shown in many passages from his
+discourses.</p>
+
+<p>He says: "Although reason should convince them that this is the case,
+yet these men refuse to admit it, and pursue their usual life of
+disorder as heretofore. Were they to act differently, abandoning their
+irregular habits and adopting orderly and temperate ones, they would
+live to old age&mdash;as I have&mdash;in good condition. Being, by the grace of
+God, of so robust and perfect a constitution, they would live until they
+reached the age of a hundred and twenty, as history points out to us
+that others&mdash;born, of course, with perfect constitutions&mdash;have done, who
+led the temperate life.</p>
+
+<p>"I am certain I, too, should live to that age had it been my good
+fortune to receive a similar blessing at my birth; but, because I was
+born with a poor constitution, I fear I shall not live much beyond a
+hundred years."</p>
+
+<p>According to the census of the United States not one man in twenty
+thousand attains the age of one hundred years. If we figure out
+carefully from<span class='pagenum'><a name="Page_31" id="Page_31">[Pg 31]</a></span> these statistics, we find the average is only about
+one-third of this period of life.</p>
+
+<p>One of the social customs is that we must eat an extraordinary
+meal,&mdash;far more than we need, as if life's enjoyment depended on the low
+sense of taste,&mdash;as if every contract or matter of important business
+must have this as an introduction. Theoretically speaking, many people
+believe in low living and high thinking, but it is very rare that we
+find one who practices it.</p>
+
+<p>The two simple rules of Cornaro deserve our attention: to eat only what
+he wanted, that is, what he actually needed for the sustenance of his
+body, and to eat only those things which really agreed with him, that
+is, those which were really helpful to the sustenance of his life. If we
+should consider eating merely as a means and not an end, Cornaro's idea
+that the normal age of a human being was one hundred and twenty years
+would not be such a wild dream.</p>
+
+<p>Another almost universally recognized requisite is exercise in the open
+air, or regular, systematic, simple and vigorous activity of some kind.</p>
+
+<p>The necessity of thoroughly pure air must be emphasized from first to
+last. Some think that the dullness felt by many people in the early
+morning is due to the impure air of cities, and to the failure to open
+windows. A lady once said to me, "When I am in the country I always
+sleep out of doors. Then I have not the slightest disinclination to get
+up. I do it as naturally and as gladly as the animals."</p>
+
+<p>It is to be hoped that the rapid transit and the automobile will enable
+people to live farther out in the country, farther from air poisoned by
+smoke and gases. Even in cities, however, one may have<span class='pagenum'><a name="Page_32" id="Page_32">[Pg 32]</a></span> open windows and
+greater circulation of air than is common.</p>
+
+<p>Some have gone so far as to place exercise over against temperance in
+eating, saying that if you take enough exercise you may eat and drink
+what you please. While there is some truth in this there is really no
+antagonism between them; in fact, they are usually found together.</p>
+
+<p>Another view almost universally advocated, is to avoid drugs. The
+importance of this and its union with right exercise have been
+demonstrated in the impressive language of fable.</p>
+
+<p>"There is a story in the 'Arabian Nights' Tales'," says Addison, "of a
+king who had long languished under an ill habit of body, and had taken
+abundance of remedies to no purpose. At length, says the fable, a
+physician cured him by the following method: he took a hollow ball of
+wood, and filled it with several drugs; after which he closed it up so
+carefully that nothing appeared. He likewise took a mallet, and, after
+having hollowed the handle and that part which strikes the ball, he
+inclosed in them several drugs after the same manner as in the ball
+itself. He then ordered the sultan, who was his patient, to exercise
+himself early in the morning with these rightly prepared instruments,
+till such time as he should sweat; when, as the story goes, the virtue
+of the medicaments perspiring through the wood, had so good an influence
+on the sultan's constitution, that they cured him of an indisposition
+which all the compositions he had taken inwardly had not been able to
+remove.</p>
+
+<p>"This Eastern allegory is finely contrived to show us how beneficial
+bodily labor is to health, and that exercise is the most effectual
+physic."<span class='pagenum'><a name="Page_33" id="Page_33">[Pg 33]</a></span></p>
+
+<p>Another illustration is furnished us by Sir William Temple:&mdash;</p>
+
+<p>"I know not," he says, "whether some desperate degrees of abstinence
+would not have the same effect upon other men, as they had upon Atticus;
+who, weary of his life as well as his physicians by long and cruel pains
+of a dropsical gout, and despairing of any cure, resolved by degrees to
+starve himself to death; and went so far, that the physicians found he
+had ended his disease instead of his life."</p>
+
+<p>Of all the methods advocated, possibly one of the most universally
+recognized is joyousness,&mdash;a hopeful attitude toward life, a cheerful,
+kindly relationship with one's kind.</p>
+
+<p>According to Galen, &AElig;sculapius wrote comic songs to promote circulation
+in his patients.</p>
+
+<p>"A physician," says Hippocrates, "should have a certain ready wit, for
+sadness hinders both the well and the sick."</p>
+
+<p>We know, too, that Apollo was not only the god of music and poetry but
+also of medicine. The poet, John Armstrong, has explained this:</p>
+
+<div class="poem"><div class="stanza">
+<span class="i0">"Music exalts each joy, allays each grief,<br /></span>
+<span class="i0">Expels disease, softens every pain;<br /></span>
+<span class="i0">And hence the wise of Ancient days adored<br /></span>
+<span class="i0">One power of physic, melody and song."<br /></span>
+</div></div>
+
+<p>Sir Charles Clark, one of the greatest physicians of modern times,
+exercised a most exhilarating influence over his patients by his
+cheerfulness and jollity. It was probably one of the chief means of his
+wonderful success.</p>
+
+<p>"Cheerfulness," says Sir John Byles, "is eminently conducive to health
+both in body and mind."<span class='pagenum'><a name="Page_34" id="Page_34">[Pg 34]</a></span></p>
+
+<p>A recent writer says of Professor Charles Eliot Norton that he was "not
+of a rugged constitution, yet he did an enormous amount of work and
+lived to a beautiful old age." This is attributed to the fact that he
+was never "blue." The cheerful kindliness of his face, his genial smile
+and kind words were sources of great inspiration to me when a teacher at
+Harvard, and to all who met him.</p>
+
+<p>The more we investigate the theories of long life the more do we become
+impressed with a universal longing for a length of days. We find a deep,
+underlying instinct "that men do not live out half their days."
+Everywhere, too, we find a certain expectation of "finding the fountain
+of youth," a hope in some way to conquer sickness and death.</p>
+
+<p>This desire is normal and natural. It may, sometime in future history,
+be realized.</p>
+
+<p>As we examine these theories we find, however wild they may seem at
+first, certain common sense views at the heart of all of them. No one
+need make a hobby of any one of them. Temperance, regularity, repose,
+patience, and above all, cheerfulness, do not exclude each other, they
+rather imply one another. In many instances one can hardly be practiced
+without some of the others. The practice of one would unconsciously
+bring up the others.</p>
+
+<p>If we study carefully these theories, and especially if we study the
+lives of those who have not only professed theories but have faithfully
+practiced their principles and attained great health and age, we always
+find a combination of various methods.</p>
+
+<p>There is no doubt, for example, that Cornaro completely reformed his
+life.<span class='pagenum'><a name="Page_35" id="Page_35">[Pg 35]</a></span></p>
+
+<p>The character of Socrates was the secret of his good health. Temperance
+to the Greek did not mean total abstinence. It meant lack of
+extravagance; it meant what we mean by patience, by an unruffled
+temper,&mdash;it meant the right use of all the faculties and powers.</p>
+
+<p>What new hobby, you may ask, is the theme of this book? Nothing that
+will interfere with the fundamental elements of the best ideas of all
+ages. First of all it is advocated that we go down deeper into all
+theories. Temperance should not be applied merely to food and drink but
+must cover self-control, repose of life, purity and depth of thought,
+and a harmonious development of human nature. The book tries to draw
+attention to many important things which are usually overlooked or not
+considered necessary to health and life.</p>
+
+<p>The study of expression, to choose only one example, reveals to us, the
+necessity of a right poise of the body. One of the leading teachers of
+science in this country, after fighting tuberculosis for three years,
+changing climates and using all the help that science has provided,
+determined at last to go back to his work and to do his best even though
+he lost his life.</p>
+
+<p>Making a constant and careful study of himself he again began his life
+as a teacher. He met with one with great knowledge of the human body,
+one who had studied it from many points of view. He was surprised when
+that expert said to him:&mdash;"Your dieting will not do you much good, that
+is not your trouble. You do not sit right nor stand right, your chest is
+too low, it not only cramps your breathing but what is still more
+important, it cramps your stomach and all the other vital<span class='pagenum'><a name="Page_36" id="Page_36">[Pg 36]</a></span> organs." The
+scientist eagerly asked what he could do to recover his strength, and he
+received a few valuable suggestions, which he followed, and in six
+months he was stronger than ever.</p>
+
+<p>As a student and teacher of human expression for nearly forty years, I
+have found most important connections between man's mind, body and
+voice. The right use of the voice is next to impossible unless a man
+stands properly. There are certain inter-relations between the simple
+conditions and actions of the body, and the conditions and the true use
+of the voice are determined by the way a man thinks and feels.</p>
+
+<p>A man must not only have right feeling but must express it. He cannot
+get right expression without right thinking. Health, itself, is one of
+man's mental and emotional conditions.</p>
+
+<p>This book is an endeavor to study human unfoldment from an all-sided
+observation of the whole nature of man. Man is a unity, and an endeavor
+to establish health from a mere material point of view has always
+failed. Expression is a study from a higher point of view. The organism
+is studied from the point of view of its mental function. Expression
+implies the subordination of the body to the actions of the mind. This
+gives a truer point of view for an all-sided human development.</p>
+
+<p>It also implies a study of the especial significance and use of certain
+primary acts of our lives:&mdash;such as the way we wake up in the morning
+and certain movements which are taken at that time by animals and normal
+beings. The stretches, yawnings and breathings, peculiar to that moment,
+are never lost by animals, but human beings, with their higher
+possibilities but greater power of<span class='pagenum'><a name="Page_37" id="Page_37">[Pg 37]</a></span> perversion, lose the significance
+and helpfulness of this primarily instinctive movement.</p>
+
+<p>The study of expression also reveals to us that certain emotions are
+normal or positive and develop health and strength, while certain other
+emotions are negative and destructive of vitality as well as of manhood.
+We also find that the emotions we choose to express become our own and,
+therefore, we should choose normal conditions of mind and emotions, and
+express these consciously and deliberately, especially at the most
+negative time in the morning, when we first wake up.</p>
+
+<p>Expression is one of the necessary elements of human development. We
+control emotions and control their expression. We welcome noble thoughts
+or noble feelings, and that which we welcome we become.</p>
+
+<p>This book shows the smile, laughter, the taking of breath and the simple
+stretch as most important exercises which are to be regularly taken. It
+also implies a deeper study into human co-ordinations; it tries to show
+a universal necessity of rhythm and is an endeavor to establish the
+higher principles of training in a way that makes them applicable to the
+most simple of human actions.</p>
+
+<p>The student is requested to study himself, to make a demonstration of
+every claim and of more than is claimed. The exercises are so simple
+that anyone can try and prove them, only let the trial be one continued
+long enough to be a real test.</p>
+
+<p>The moment you awake center attention upon a pleasant thought or take an
+attitude of joy, thanksgiving and love for all the world. Have courage
+and confidence that all evils will vanish; express some normal feelings
+at once by the expansion of<span class='pagenum'><a name="Page_38" id="Page_38">[Pg 38]</a></span> the chest, a deep full breath, an inward
+laugh or chuckle and an increased harmonious stretch of the whole body.</p>
+
+<p>Everyone will be tempted to say that he cannot control his thoughts. He
+may say he does not wish to be a hypocrite and try to excuse himself for
+brooding over gloomy thoughts or the fear that he will not get through
+the day. Such lack of courage, lack of faith, lack of thanks for the
+beauties of life are sins which cannot be too strongly condemned.</p>
+
+<p>We can and must at once put ourselves in a positive attitude of mind. We
+must begin our day with a song, with a smile. We must look upward, not
+downward. We must reject every discordant thought and accept accordant
+ones regarding the coming day. It is a new day which brings new life,
+new joys, new duties, it may be new trials, but these, instead of being
+accepted as obstacles, may be turned into opportunities.</p>
+
+<p>The indulgence of negative thoughts in the morning may become a habit. A
+great battle may have to be fought at first, but perseverance and
+promptness can correct such evil tendencies. It is at this time that the
+demon of regret and of disappointment is apt to lay hold of us; the
+blackest thought in our lives likely to meet us.</p>
+
+<p>Observe that this was so of Pippa. Though she awoke with joy, and is
+held up as an ideal, as she goes on thinking the darkest shadow of her
+life comes to her.</p>
+
+<div class="poem"><div class="stanza">
+<span class="i10">"If I only knew<br /></span>
+<span class="i0">What was my mother's face&mdash;my father, too!"<br /></span>
+</div></div>
+
+<p>This thought, however, she puts out of her mind by resolution, by
+turning, as we always should turn at such an hour, to the Source.<span class='pagenum'><a name="Page_39" id="Page_39">[Pg 39]</a></span></p>
+
+<div class="poem"><div class="stanza">
+<span class="i0">"Nay, if you come to that, best love of all<br /></span>
+<span class="i0">Is God's; then why not have God's love befall<br /></span>
+<span class="i0">Myself as, in the palace by the Dome,<br /></span>
+<span class="i0">Monsignor?&mdash;who to-night will bless the home<br /></span>
+<span class="i0">Of his dead brother."<br /></span>
+</div></div>
+
+<p>Here must begin the heroic endeavor to live. Effort will be required for
+a time till the habit is formed.</p>
+
+<p>Instantly control the attention and express it by action. Give a
+positive welcome to the day and the light; express positive thanksgiving
+for the thought that you have strength and that you have the joy of work
+to do.</p>
+
+<p>It is in the morning that we should begin to live a new life, a simple
+life; it is then that we should eliminate all whines and abnormal
+desires and open our hearts to receive the strength of a new day.</p>
+
+<p>Life, growth and development respond to joy. Every flower seems to smile
+to meet the sun, and the little bird sings in the midst of its duties.</p>
+
+<p>Some scientists are hoping to discover the germ of old age, and by
+destroying this to prolong life. The real germ, however, of old age is
+found in the doubt and worry which we allow to enter the holy of holies
+of the heart at the holiest hour of the day. If we guard the sacred
+shrine of thought and consciousness from impure, unkind and discouraging
+ideas at the moment of awaking it may be truly said that the enjoyments
+of life as well as its length will be doubled.</p>
+
+<p>The primary acts that express this joy are: first, expansion; second,
+taking a deep breath; third, stretching of the body; fourth, a smile or
+inward laugh.</p>
+
+<p>Sometimes these take place so rapidly as to<span class='pagenum'><a name="Page_40" id="Page_40">[Pg 40]</a></span> seem to be simultaneous,
+but close examination will reveal a sequence, though rapid.</p>
+
+<p>As in life we have to live a truth to know or understand it, so an act
+of expression embodies the emotion.</p>
+
+<p>True enjoyment is also always expansive. Anger and negative emotions
+cause constrictions, while joy and love increase expansion.</p>
+
+<p>"As a man thinketh in his heart, so is he." It is the mind that makes
+the man. When we reject a negative thought and accept a positive one we
+begin the real battle of life. Negative emotion, every moment it is
+expressed becomes stronger, and gradually takes complete possession of
+us.</p>
+
+<p>Prof. James says that everyone should do something disagreeable every
+day, but there is great danger in accepting anything as disagreeable. We
+must not only do something disagreeable, but we must accept and do it as
+if it were an agreeable thing. This is most important. The attitude
+toward life makes all the difference.</p>
+
+<p>Another great teacher has said, "When a wrong thought comes in, say, Out
+of my house, you don't belong here!"</p>
+
+<p>Remember that the field of consciousness is a sacred shrine. From it
+banish everything that is not full of joy and praise and comfort, that
+does not give you strength and courage. Do as Pippa did. Do not let the
+devil take possession, as he is always ready to do at this time.</p>
+
+<p>This battle must be fought at once. There must be no delay. Idea will
+link itself to idea by the law of association of ideas, and we shall
+soon form a habit of negative thoughts in the morning.</p>
+
+<p>The great point to note is that we should live<span class='pagenum'><a name="Page_41" id="Page_41">[Pg 41]</a></span> rational lives, that we
+should give our attention and apply our own scientific knowledge and
+reason to the every-day duties of life, and not disregard the duty we
+owe to ourselves.</p>
+
+<p>Men are continually doing something which they know to be wrong. They
+indulge in thoughts which they know will poison their minds and
+characters. They eat food which they know is not good for them. They
+pour into their stomachs stimulants which they know will dull their
+higher faculties and powers.</p>
+
+<p>Some tell us that life is a continuous battle. It may be looked at in
+that way, but if we look at it from a more rational point of view it is
+a continual reaching up for higher enjoyment. Every day and every hour
+we must be on our guard; our theories must be a rule of life to be
+really obeyed and lived. Therefore, to apply our own knowledge to the
+restoration or maintenance of life demands that we avoid that which is
+injurious, and that we joyously, gladly accept that which is helpful.</p>
+
+<p>Life is a sacred gift, a privilege, and an opportunity to be enjoyed, it
+is to be lifted up, and filled with high experiences.</p>
+
+<p>To accomplish all these ends, we should study those moments when we are
+in greatest danger,&mdash;those moments which are most important and when we
+are best able to control our attention and to command our feelings.</p>
+
+<p>The one supreme hour is the hour of awakening. If we can occupy a few
+minutes of this time in right thoughts, and right movements
+scientifically directed and as simple as those of the animals, the
+effect will be astonishing.</p>
+
+<p>To come down to a few specific things that every<span class='pagenum'><a name="Page_42" id="Page_42">[Pg 42]</a></span>one should practice in
+order to be stronger, to be more efficient, to enjoy more and to live
+longer, let us summarize a few general points.</p>
+
+<p>(1) Express joy first with laughter. If you cannot laugh aloud, laugh
+with an inner chuckle. It is not enough to have joy, it must be actively
+expressed to have an effect upon the organism.</p>
+
+<p>(2) Maintaining the joy and laughter, express, therefore, all harmonious
+extensions of the body, that is, all simple stretches. Maintaining the
+laughter and the extension of the body, expand the chest and torso as
+much as possible.</p>
+
+<p>(3) On waking up, take a thought of joy, of courage, of love toward all
+mankind, toward the day and its work.</p>
+
+<p>(4) Maintaining all previous conditions, take a full, deep breath.</p>
+
+<p>(5) Set free with the simplest movements every part of the body.</p>
+
+<p>(6) Co-ordinate the parts of the body concerned in every-day work, and
+sustain them with primary and normal activities.</p>
+
+<p>(7) Bring all the parts of the body into normal rhythm by alternative
+activity of the parts and in other ways.</p>
+
+<p>To have good health we must rejoice, laugh, extend, expand, breathe,
+co-ordinate the primary parts of the body, act rhythmically, set free
+all the parts of the body and all the primary activities of function.</p>
+
+<p>In short, this book tries to move everyone to study the simplest things,
+the simplest actions, the most normal duties of a human being, and to
+assert these and to exercise them the very first thing in the morning.<span class='pagenum'><a name="Page_43" id="Page_43">[Pg 43]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="III" id="III"></a>III</h2>
+
+<h3>WHAT IS AN EXERCISE?</h3>
+
+
+<p>On account of the many misconceptions of the nature of human
+development, will it not be well, before beginning our program to
+consider seriously&mdash;What is training? What are some of its principles?
+What can we do with ourselves by obeying nature's laws? Or, if these
+questions are too serious, too difficult for a short answer, should we
+not, at least, try to realize what is an exercise?</p>
+
+<p>To many persons, any kind of movement, any jerk or chaotic action, is an
+exercise. They think that the more effort put forth, the better. Thus
+some teachers of voice contend that, to be an exercise, there must be
+muscular effort in producing tone. On the contrary, many movements are
+injurious; unnecessary effort will defeat some of the most important
+exercises.</p>
+
+<p>The exercise must obey the laws of nature. It must fulfill nature's
+intentions, stimulate nature's processes, awaken normal, though
+slumbering activity.</p>
+
+<p>An exercise is of fundamental importance to all human beings. Man comes
+into the world the feeblest of all animals. He has the least power to do
+anything for himself, but he comes with possibilities of higher love and
+union with his fellow-men. He comes into the world with a greater<span class='pagenum'><a name="Page_44" id="Page_44">[Pg 44]</a></span>
+possibility of unfolding than any other created being.</p>
+
+<p>Accordingly an exercise is a means of progress, a simple action which a
+man must use for his own unfoldment.</p>
+
+<p>An exercise is a conscious step toward an ideal.</p>
+
+<p>Man is given the prophetic power to realize his own possibilities. We
+can hardly imagine an exercise independent of the conscious sense of the
+highest and best attainments, of thereby making ourselves stronger and
+in some way better.</p>
+
+<p>This ideal is instinctive, even on the part of animals, in fact, the
+animal instinctively regards its own preservation, its own unfoldment
+and the reaching of its ideal type.</p>
+
+<p>A tree will cover up its wound and reach out its branches freely,
+spontaneously in the direction of the light and toward the attainment of
+its own type.</p>
+
+<p>With man the ideal is a matter of higher realization. We have the lower
+instincts in common with the animals but we have also something higher.
+There is inborn in us a conception that man transcends all present
+conditions.</p>
+
+<p>An exercise is a step towards the attainment of a chosen end.</p>
+
+<p>Accordingly we have high exercises and low exercises; exercises on a
+mental and on a physical plane; exercises that may train men down to an
+abnormal type; exercises also that are intellectual, imaginative and
+spiritual.</p>
+
+<p>Everywhere in nature there is a low and a high. In animals of a high
+order of unfoldment there is specific functioning of every part but in
+those of a low order the functions are confused. The organs are not so
+well differentiated.<span class='pagenum'><a name="Page_45" id="Page_45">[Pg 45]</a></span></p>
+
+<p>Even in human beings, in the process of degeneracy a man loses a greater
+variety of his powers, and his very voice and body lose some of those
+characteristics which belong to the ideal member of the race.</p>
+
+<p>A true exercise always brings sound and specific parts into action. Part
+is differentiated from part. All parts are made more flexible and more
+capable of discharging a function distinct from all other parts of the
+body. A true action of the hand cannot be performed by the foot nor can
+a foot become a hand except by a process of degeneracy.</p>
+
+<p>An exercise implies a struggle upward over against a drift downwards.</p>
+
+<p>An exercise is an aspiration.</p>
+
+<p>An exercise is a demonstration, it reveals a man's best to himself. It
+is a process of translating his dreams into reality. It is the only
+proof of himself, his intuitive language.</p>
+
+<p>An exercise is not physical but mental.</p>
+
+<p>Never regard your exercises as merely physical. The expression "physical
+training" is a misnomer. All training is the action of mind. It may
+manifest itself in a physical direction, but training itself,&mdash;the
+putting forth,&mdash;is mental. It is the emotion we feel more than the
+movement that accomplishes results.</p>
+
+<p>No matter who laughs, consider your morning exercises sacred to you.
+Make them a part of your very life and habits, and put into them your
+thought and the attitude of your mind toward your fellow-beings.</p>
+
+<p>You will be tempted to regard such movements as merely mechanical and
+artificial. You will be tempted to think they are just the ideas of some
+crank. Put all this aside. Begin your exercises<span class='pagenum'><a name="Page_46" id="Page_46">[Pg 46]</a></span> joyously and happily,
+for the very pleasure of the action.</p>
+
+<p>Remember that you are not a body in which you have a soul; you are a
+soul and have a body. The cause of everything, even of health, is in our
+minds. Our awakening is not a physical matter.</p>
+
+<p>There is no power in the material body to move a finger. An exercise is
+bringing a mental action into manifestation. However physical an action
+may appear, its only significance is as an act of mind.</p>
+
+<p>An exercise is an expression.</p>
+
+<p>It is an act of being, not of body; it is activity of being in action of
+body. There is no such thing as physical expression.</p>
+
+<p>Expression is not merely a reflex action. It is the emanation of
+activity. It is the union of thinking, feeling and willing.</p>
+
+<p>An exercise implies that we can choose what we are to express. It
+implies also that we can consciously regulate, guide or accentuate our
+mental, imaginative and emotional activities.</p>
+
+<p>Here we find the importance also of expression as an educational view.
+Repression and suppression may be injurious to health. Expression is
+necessary even for the proper functioning of the vital organs.
+Impression implies the conscious use of an impulse. It implies the
+ability to share our ideas, feelings or experiences with others.</p>
+
+<p>An exercise is a means of turning an impulse in a higher direction. It
+implies also the curbing of abnormal impulses.</p>
+
+<p>Exercise implies stimulation of normal functioning. It is an endeavor,
+but one in accordance with principle.</p>
+
+<p>Thus, an exercise is an expression of an aspira<span class='pagenum'><a name="Page_47" id="Page_47">[Pg 47]</a></span>tion. Exercise implies
+many things. It implies that a man may be low down but that he can rise;
+it implies that if he begin early and work patiently enough he can
+control, soon or late, his nature. He can control the expression of his
+being and every manifestation of life if he will only come close enough
+to the fountain-head of thinking and feeling. He must be willing to
+demonstrate on an humble plane, and, while striving for the highest
+ideal, take the simplest exercise as the first step of the ladder.</p>
+
+<p>An exercise localizes function. Every part of the body, even every
+muscle has certain functions to discharge. Awkward men use the wrong
+part to perform a certain action; part interferes with part. A true
+exercise will train each part to discharge its own function and bring it
+into harmonious co-ordination with other parts. It will stimulate both
+growth and development but make growth precede development.</p>
+
+<p>While aspiration is universal it becomes conscious in a human being. We
+have definite ideals and not only instincts for their attainment, but we
+can adopt rational methods for their realization. We have not only an
+instinctive consciousness of what is normal but a deep intuition that we
+can improve every power of our being, every agent of our body and every
+tone of the voice.</p>
+
+<p>A simple, a most commonplace action, when done with aspiration becomes
+an exercise. In fact, everything that man does is part of the training.
+A true list of exercises must reflect the spirit of all life.</p>
+
+<p>A normal man can distinguish between a wrong and a right exercise,
+between that which will lift him upward and that which will cause
+degeneracy.<span class='pagenum'><a name="Page_48" id="Page_48">[Pg 48]</a></span> When men give up to their lower appetites they strengthen
+the downward impulses, but the mind can be awakened and every little
+step will become a demonstration of higher possibilities. An exercise is
+a demonstration to a man of his possibilities.</p>
+
+<p>Sometime the science of sciences will be that of training and education.</p>
+
+<p>All over the organic world we find tendencies toward degeneracy or
+downward; and we find everywhere aspirations or activities upward.</p>
+
+<p>Every bird, every rose, every blade of grass is trying to reach an
+ideal. This universal upward tendency or process we call by some big
+words which confuse our minds and obscure the facts.</p>
+
+<p>An exercise is not only mental but emotional, not only expressive of
+thought but of normal emotion.</p>
+
+<p>The wise doctor looks at his patient. He does this not only to recognize
+the patient's condition but to see how much courage he has, how much
+joy, how gladly he accepts life.</p>
+
+<p>An exercise demands accentuation of extension.</p>
+
+<p>Muscles should have a certain normal length and the power of relaxation
+to take a certain length. On account of abnormal positions, such as
+obtain during sleep, certain muscles become unduly elongated and others
+too short. To restore the balance of proper proportions those shortened
+need extension and the elongated need shortening. Accordingly the
+so-called extensor muscles of the body need frequent action.</p>
+
+<p>The effect of these stretches is to harmonize the vital forces. When a
+man lies upon his bed, as has been said, he breathes less, the
+circulation is<span class='pagenum'><a name="Page_49" id="Page_49">[Pg 49]</a></span> more or less impeded; hence, the dull feeling and
+unwillingness to rise.</p>
+
+<p>The stretch also equalizes the circulation. It affects the veins where
+the pressure of blood is weakest, where there is a more immediate
+indication of congestion, so that the bad blood flows away, and the good
+blood from the arteries where the pressure of blood is strong, flows in,
+and the processes of life go on with more decision.</p>
+
+<p>There is still another explanation why the stretch is so important. It
+is primarily activity of the extensor muscles and is vitally connected
+with all true expansion. The flexor muscles on account of the position
+in sitting and because of a lack of expansive activity, often become too
+short. They can be extended only by activity of the extensor muscles.
+The stretch is the special and instinctive action of the extensor
+muscles in response to a distinctive demand for freedom of the organs,
+or harmony of the whole myological mechanism. It is also, as has been
+said, closely connected with the circulation, and the activity of the
+vital organs.</p>
+
+<p>There is no more important exercise than stretching. Its neglect is one
+of the strange things in training. One who wishes to be stronger, to
+have the normal possession of all his faculties, powers and organs, can
+be initiated and secure the result most rapidly, by the use of this
+simple and elemental exercise.</p>
+
+<p>An exercise is an act of expansion.</p>
+
+<p>The action of man's body consists of expansion, contraction and
+modulation, the latter being the union of the other two.</p>
+
+<p>True energy expresses itself primarily by expansion. Life expands and
+any increase of new<span class='pagenum'><a name="Page_50" id="Page_50">[Pg 50]</a></span> life and all positive emotions cause an increase of
+expansive activity in the body.</p>
+
+<p>The study of expansion reveals to us the fact that expansion and
+contraction furnish the many elements of all human action, but that
+expansion is first, that expansion expresses joy, exhilaration,
+animation in life, and that contraction, aside from its co-ordination
+with expansion in causing control in intensity, expresses antagonism,
+hate, anger, pain. Accordingly this book assigns certain fundamental
+expansions, which everyone should practice and does practice if he obey
+his own deep instincts.</p>
+
+<p>Negative emotions, such as fear, despondency, or antagonism, cause
+contraction and tend to constrict the vital organs.</p>
+
+<p>It can, of course, be seen at once that expansion is due to the activity
+of the extensor muscles. The stretch is, in the main, an expansion. At
+any rate, it is always associated, co-ordinated, when properly
+performed, with expansion.</p>
+
+<p>Moreover, if we observe the action of animals and all true spontaneous
+actions in a human being, we observe that the activity of expansion
+begins in the centre of the body. It is at this point that we should
+initiate our expression. The actions in the middle of the body are more
+conditional than those in the feet, hands, or limbs, but the awakening
+of conditions should precede modulation. A certain activity of expansion
+and diffusion is the very basis of all conditions.</p>
+
+<p>All exercises should naturally begin with expansion. A true exercise
+means an increase of activity. Moreover, not only does life expand, but
+all positive emotions, such as joy, love, courage, cause activity of the
+extensor muscles.<span class='pagenum'><a name="Page_51" id="Page_51">[Pg 51]</a></span> These emotions, as is universally known, improve
+health.</p>
+
+<p>If we observe the structure of the torso, we find that the chest has no
+prop from below; that the ribs are placed at an angle with the spine,
+sloping downwards as low as forty-five degrees, while at times they may
+be lifted seventy-five or eighty degrees or more. The expansion of the
+chest lifts the ribs.</p>
+
+<p>If we study a skeleton, we see that it must be suspended, that it cannot
+be propped up.</p>
+
+<p>Man, accordingly, stands and walks primarily on account of the active
+expansion of his whole chest. He is the one animal that has levitation,
+as will be shown later.</p>
+
+<p>We find that under the ribs in the torso are all the vital organs. The
+lungs, the heart, the stomach, all these depend for their normal
+position, their normal action upon the expansion of the chest.</p>
+
+<p>When a man stands, the tendency for the chest is to sag. There are no
+bones to elevate it. Man has levitation as well as gravitation, and the
+expansion and elevation of the chest lie at the basis of all good
+position in standing, sitting and also walking.</p>
+
+<p>There are certain co-ordinate curves, beautiful, spiral, rhythmic, in a
+normal and healthy human being. These curves depend upon this expansion
+of the chest.</p>
+
+<p>All the best gymnastic exercises centre in the development of activity
+in the muscles concerned in keeping the chest elevated and harmoniously
+expanded.</p>
+
+<p>When we study the expression of this part, we find that it reveals
+energy and courage and all the noble, positive emotions of a human
+being.<span class='pagenum'><a name="Page_52" id="Page_52">[Pg 52]</a></span></p>
+
+<p>A passive chest expresses indifference, inactivity, fear,
+discouragement, a sense of weakness, unwillingness to awake and rise up
+to meet emergencies. A sunken chest, accordingly, is an indication of a
+tendency to disease, simply because it expresses a negative mental state
+or one favorable to the reception of abnormal conditions.</p>
+
+<p>The expansion of the chest, on the contrary, reveals that happy
+acceptance of life, that active, energetic determination to control
+abnormal conditions which will ward off all disease and eliminate all
+failure.</p>
+
+<p>This expansion of the chest, as we can see, is one of the most elemental
+actions of expansion of the human being. We shall observe later that
+this activity is directly concerned with erect posture. All actions in a
+normal condition co-operate or co-ordinate. This expansion frees the
+respiratory muscles and all the vital organs, gives man command of the
+elemental action of his body as a whole; that is, his erectness
+expresses higher emotions and experiences.</p>
+
+<p>An exercise implies co-ordination.</p>
+
+<p>An organism exists only by virtue of certain co-ordination of parts.
+Training improves and extends this co-ordination.</p>
+
+<p>Co-ordination is the simultaneous union of many different elements or
+actions in different parts of the body.</p>
+
+<p>An exercise is rhythmic.</p>
+
+<p>When exercises are performed in obedience to the law of rhythm, better
+results will follow. Rhythm is a law of man's being. Action and reaction
+imply a human being doing his little part and then accepting the greater
+work out of the heart of the universe. Action and reaction, activ<span class='pagenum'><a name="Page_53" id="Page_53">[Pg 53]</a></span>ity
+and passivity, the giving and the receiving, everything natural is
+rhythmic. Absence of rhythm is death.</p>
+
+<p>An exercise is simple.</p>
+
+<p>The best exercise is the simplest in its movements. It is not the
+spectacular actions of an exercise that make it the best. As every
+exercise is a struggle upward it must necessarily be an emphasis of
+something elemental and normal.</p>
+
+<p>Any movement is normal when it is part of the discharge of an elemental
+or distinctive action of any agent or part.</p>
+
+<p>The difference between accidental and elemental needs more discussion.
+Working upon accidentals secures weak results, perverts and interferes
+with free function. Working upon elementals brings freedom, power.<span class='pagenum'><a name="Page_54" id="Page_54">[Pg 54]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="IV" id="IV"></a>IV</h2>
+
+<h3>PROGRAM OF EXERCISES</h3>
+
+
+<p>As all training is a reaching upward towards an ideal so an exercise is
+a single step and the first exercise should be the most primary action.
+The primary condition of all growth is a certain joyous awakening, an
+expansive enjoyment of life.</p>
+
+<p>Take a joyous thought and express it in active laughter.</p>
+
+<p>No matter how dull or weary you feel when you first awake, joyously
+accept the new day. Use the following exercises and actions as you would
+a cold wet towel on your face or hands. Look on the sunny side at once
+and laugh. We can possess a feeling only by expressing it; we enter into
+possession of the day only by using it.</p>
+
+<p>It is easy to look at the light, easy to breathe, easy to stretch, to
+expand, easy to remember something joyous, easy to smile and easy to
+laugh.</p>
+
+<p>If your body feels weak and sluggish, and you have great indifference to
+movement there is all the more reason for promptness. If you will
+joyously extend your arms, expand, breathe deeply and laugh, you welcome
+life and joy and give them a chance to take possession of your being and
+body and you will soon feel courageous instead of gloomy, strong instead
+of weak, rested instead of weary.</p>
+
+<p>None of these exercises require a great ex<span class='pagenum'><a name="Page_55" id="Page_55">[Pg 55]</a></span>penditure of vitality.
+Performed, as many of them are, lying down, however energetically you
+may do them they will bring little or no weariness. Though the exercises
+do not require much vitality they should be practiced vigorously to
+accomplish the best results.</p>
+
+
+<h4>1. PRIMARY EXPANSION AND EXTENSION</h4>
+
+<div class="blockquot"><p>On waking, take a courageous, joyous attitude of mind. Chuckling
+deeply, actively expand the whole body, take a deep breath and
+co-ordinate harmoniously as many parts as can be brought into
+sympathetic activity. Stretch the arms upward and the feet downward
+as far as possible, and repeat at least twenty times.</p></div>
+
+<p>An old writer gave dilatation as one of the primary characteristics of
+life. A certain distention of all parts of the body is the beginning of
+the renewal of energy and a primary manifestation of life. We must give
+room to the life forces, feel the diffusion of energy into every part.
+The sense of constriction, due to lying in a cramped position, can be
+easily removed by this primary exercise.</p>
+
+<p>The chief elements in this primary distention of the body are found in
+the stretch and expansion of the torso, in deeper, fuller breathing, in
+the sense of diffusion of life, in greater satisfaction and in laughter.
+These elements should be practiced on waking up.</p>
+
+<p>The stretch should be in the nature of an indulgence, an instinctive
+longing on first awaking, a longing in common with all animals. It ought
+to be enjoyable and a help to sustain the laughter.<span class='pagenum'><a name="Page_56" id="Page_56">[Pg 56]</a></span></p>
+
+<p>Count one for the active movement, or stretch, two for the staying of
+the active conditions, three for the gradual release of activity, and
+four for complete relaxation.</p>
+
+<p>The exercise, as most of the others, should be repeated twenty to
+twenty-five times, counting four for each of the preceding movements.
+This will require eighty to one hundred counts. Each of the four actions
+of the muscles should be carefully distinguished and accentuated.</p>
+
+<p>Counting four in this way for an exercise and for each of the first
+steps obeys the law of rhythm, accentuates all the elemental actions of
+the muscles and establishes primary conditions of healthful activity in
+all the vital organs.</p>
+
+<p>The simultaneous elements or actions in this first exercise are of such
+importance that it is well to practice each one separately, either
+before or after the general exercise.</p>
+
+<p>This distinct practice prevents the slighting of any of these elemental
+conditions, restores harmony and stimulates normal functioning of all
+organs. In fact, all these actions are really necessary conditions and
+should be present as elements of all exercises.</p>
+
+<p>The following exercises (2-5) are important, individual accentuations of
+the essential actions of this general exercise, and the conditions of
+all exercises.</p>
+
+<p>The student should carefully study his tendencies to omit or slight any
+one of these elements and accentuate carefully not only every step
+separately, but observe with especial care the one most needed.<span class='pagenum'><a name="Page_57" id="Page_57">[Pg 57]</a></span></p>
+
+
+<h4>2. INITIATORY EXHILARATION</h4>
+
+<div class="blockquot"><p>Sustaining the extension and full breath, laugh heartily, with
+little or no noise, chuckle to yourself persistently for several
+minutes. Centre the laughter in the breathing and the torso.</p></div>
+
+<p>Joy and laughter must be considered the first condition of all exercise.
+The reasons have been explained. If you are still sceptical, observe and
+experiment. Everything that is truly scientific can be proved or in some
+way demonstrated. As this is one of the basic principles of this book
+and its companion volume, "The Smile," and as joy and laughter are met
+as the first exercise of our program, it may be well to summarize some
+of the arguments:</p>
+
+<p>Exercise in laughter sets free the vital organs and brings all parts
+into harmonious, normal activity, stimulates the circulation, quickens
+the metabolism of the cells and causes elimination. Each of these topics
+might receive many pages of discussion.</p>
+
+<p>You will be tempted to omit the practice of the chuckle, but it should
+be especially emphasized.</p>
+
+<p>It expresses and accentuates the permanent possession of the joyous
+thought. No other exercise can so stimulate a right attitude toward
+life, as well as restore the normal condition of the vital organs.</p>
+
+<p>It has also, as have all of these exercises, a beneficial effect upon
+the voice. In fact, all good exercises tend to improve the voice. This
+is one of the most important tests of an exercise,&mdash;does it affect
+easily, naturally and normally the vocal organs?<span class='pagenum'><a name="Page_58" id="Page_58">[Pg 58]</a></span></p>
+
+
+<h4>3. HARMONIC EXPANSION</h4>
+
+<div class="blockquot"><p>Sustaining laughter and extension, sympathetically and joyously
+elevate and expand the chest as far as possible.</p></div>
+
+<p>Feel the breast bone separate farther from the spine, easily and
+naturally as in the expression of joyous courage.</p>
+
+<p>Expand slowly, sustain the expansion, gradually release, then rest, that
+is to say, perform the exercise in the same quadruple rhythm of the
+harmonic extension.</p>
+
+<p>In this exercise you should feel a deepening of the chest chamber.</p>
+
+<p>It is well at first, until you get the exercises correctly, to place one
+hand at the back, the other on the chest, and in expanding to feel the
+two hands separate.</p>
+
+<p>This expansion should be sustained for several seconds. The release
+should follow gradually. There should be a repetition of the expansion;
+you should feel a sympathetic activity all through the chest and torso.</p>
+
+<p>Sudden collapses should at all times be avoided, and they should
+especially be avoided in exercises of the chest and of the central
+organs.</p>
+
+<p>The free, expansive facility of the whole chest is the measure of the
+health, strength, grace and normal actions of a human being. It is of
+primary importance.<span class='pagenum'><a name="Page_59" id="Page_59">[Pg 59]</a></span></p>
+
+
+<h4>4. RESPIRATORY ACCENTUATION</h4>
+
+<div class="blockquot"><p>Keeping the body extended, the chest well expanded, take a deep,
+full breath, hold it a moment and gradually release it, then wait a
+second without greatly lessening the expansion of the chest</p></div>
+
+<p>In this exercise be sure to accentuate the four elemental parts of an
+exercise. Taking breath, the active stay of the breath, the gradual
+release and then the complete surrender of the direct respiratory
+muscles: that is, accentuate the four steps or elements as in most
+exercises and avoid the temptation to jerk and to exaggerate minor parts
+or actions. Constrictions, inharmonious and unrhythmic jerks are always
+out of place in any exercise. The best results can be obtained only by
+observance of principles.</p>
+
+<p>Do not force the breath out. Allow it to pass out easily and normally.
+Increase the inspiration rather than the expiration. The air will tend
+to pass out too quickly, reserve it and allow it to pass out steadily
+and regularly.</p>
+
+<p>We find that the taking of breath is associated with the result of
+expansion and vitally connected with the conception of impressions and
+expression, and so is a necessary part.</p>
+
+<p>The expanding of the chest causes greater room in the thoracic chamber
+and breath flows in naturally. This exercise, however, implies that we
+should consciously and deliberately accentuate expansion and the taking
+of breath. It aids in the realization of life and the diffusion of
+activity.</p>
+
+<p>Man breathes over twenty-five thousand times in twenty-four hours. He
+can get along very well on two or three meals of food and six or eight<span class='pagenum'><a name="Page_60" id="Page_60">[Pg 60]</a></span>
+glasses of water, but with as low as fourteen thousand breaths a day, he
+is flat on his back and has hardly enough power to move hand or foot.</p>
+
+<p>We live on air. This is one reason why the expansion of the chest is so
+important. It gives room for breath. In fact, in breathing we do not
+suck breath into the lungs. Air presses fifteen pounds to the square
+inch to get into the lungs. Expansion is, therefore, the primary element
+in breathing. We should, however, at times not only expand fully but
+consciously draw in breath. We can expand the chest while sustaining it
+and drink breath into the very depths of our lungs.</p>
+
+<p>Thus the exercise requires us to take as much breath as possible, to
+retain it a moment, then slowly give it up and at last to relax
+completely the diaphragm, all the time sustaining the chest expansion.
+Preserve still the quadruple rhythm. Of course the exercise can be done
+with dual rhythm, and it will be helpful, but the accentuation of all
+four of the primary actions will accomplish more than double the
+beneficial results not only for health but for the voice. It develops
+the retental action of the breath. A true use of the voice demands a
+full chest. This exercise strengthens the muscles that reserve the
+breath and support the tone.</p>
+
+<p>The process of respiration is most directly necessary to all the actions
+of the human organs. It is an essential part of circulation. The breath
+we take meets the blood. The blood is carried from the heart through the
+lungs and back to the heart, then out through every organ of the body
+and back again to the heart. The whole circulation is a mighty process
+by which the blood receives sustenance, bears this to every organ of the
+body and<span class='pagenum'><a name="Page_61" id="Page_61">[Pg 61]</a></span> carries back the refuse which is oxidized and given out by the
+lungs. The blood, according to the earliest tradition, is the life.</p>
+
+<p>All ancient writers on long life "regard the control of the breath as a
+fundamental sign." A person with little control of his breathing is
+doomed to a short life.</p>
+
+<p>Nature has so constituted us that at the moment of some excitement, or
+the reception of some impression, or the instant we try to do something
+unusual, we take a greater amount of breath. In any exercise, always
+allow the breathing to act freely. Observe that breathing is the
+initiatory act or condition of all human effort. It is a sign of the
+reception of an impression and is thus one of the conditional acts of
+expression. Breathe deeply and freely at all times. A deliberative
+breathing exercise, such as the preceding, strengthens all the
+respiratory muscles and corrects abnormal tendencies.</p>
+
+
+<h4>5. PRIMARY CO-ORDINATION IN LEVITATION</h4>
+
+<div class="blockquot"><p>Simultaneously lift and expand the summit of the chest as you
+actively extend the balls of the feet downwards.</p></div>
+
+<p>The opposition between the lifting of the chest and extending the balls
+of the feet takes place in all good positions in standing and walking.
+This exercise initiates or accentuates the co-ordination of the muscles
+used in standing. It tends also to harmonize and bring into unity all
+the conditions so far attained, and gives practical application to those
+parts of the body which are active all day, in standing, walking and in
+sitting.</p>
+
+<p>All exercises must be performed rhythmically.<span class='pagenum'><a name="Page_62" id="Page_62">[Pg 62]</a></span> There are many elements
+in rhythm, one is activity and passivity, and another is the alternation
+of parts:&mdash;one limb is active and this helps alternation or rhythm.</p>
+
+
+<h4>6. HARMONIC AND RHYTHMIC EXTENSION</h4>
+
+<div class="blockquot"><p>Lift the chest and extend the right foot downward, then lift the
+chest with the downward extension of the left foot, rhythmically
+alternating from one to the other. This is the first step in the
+development of rhythm.</p></div>
+
+<p>This alternation is still more akin to the action of the body in
+standing and walking.</p>
+
+<p>Allow the hip to extend outward on the same side which is being
+extended.</p>
+
+<p>Co-ordination, that is a simultaneous and sympathetic union of many
+parts in one action or a harmonious variation of a primary response in
+many parts, is one of the primary characteristics of the organism. It
+can be secured by a certain feeling that the whole nature shares in the
+exercise, that the whole body responds to the whole being of man. It is
+a direct expression of joy and sympathy. In an involuntary performance
+there is always less co-ordination than in a sympathetic motion. These
+are feelings vitally necessary to co-ordination and we must not only
+have and feel them, we must express them in the body.</p>
+
+<p>The alternation of exercises introduces rhythm, which has been found to
+be one of the most fundamental elements in training. Rhythm consists of
+proportion in time. This proportion is in alternation: alternation of
+activity and passivity, and in alternation of one part with another, as
+in walking.<span class='pagenum'><a name="Page_63" id="Page_63">[Pg 63]</a></span></p>
+
+<p>Rhythm is the continuity of co-ordinations. Co-ordinations cannot be
+properly preserved without rhythm nor can there be rhythm without
+co-ordinations.</p>
+
+<p>The exercises 2 to 6 should all be included in No. 1. They should also
+be individually practiced in order to accomplish the best results and to
+avoid the omission of any of these primary elements which should be
+present in and co-ordinate every true exercise.</p>
+
+<p>After being practiced individually, exercise No. 1 should be practiced
+several times with a greater co-ordinating union of all the elements.
+The feeling of satisfaction and joy should be realized at once.</p>
+
+
+<h4>7. CO-ORDINATION OF PRIMARY CONDITIONS</h4>
+
+<div class="blockquot"><p>Repeat Exercise No. 1; stretch first the right arm and also the
+leg, bend the left arm and left leg and so on in alternation.
+Preserve all the movements.</p>
+
+<p>The difference between this exercise and No. 1 is the stretching of
+each side in alternation. The same elements should be included.</p></div>
+
+
+<h4>8. PRIMARY CO-ORDINATE VOICE CONDITIONS</h4>
+
+<div class="blockquot"><p>Sustaining all the foregoing conditions; extension, expansion and
+diffusion of feeling, the retention of the breath and the
+simultaneous openness and relaxation of the throat, laugh low but
+heartily:&mdash;ha ha, he he, etc.</p></div>
+
+<p>The tone should be soft and pure. The softer the better. If there is any
+danger of waking or<span class='pagenum'><a name="Page_64" id="Page_64">[Pg 64]</a></span> disturbing someone the exercise should not be
+omitted but practiced softly.</p>
+
+<p>Joy must not only be felt, it must be expressed. This series of
+exercises is based upon the fact that the greatest exercises are
+expressive movements. The smile on the face and active laughter should
+be used as direct exercises, not only for the body but also for the
+voice.</p>
+
+<p>This exercise implies some understanding of the fundamental elements of
+vocal training. The primary co-ordination of voice conditions, that is,
+the sympathetic, harmonious and elastic retention of the breath causing
+the co-ordinate passivity at the throat has been explained in "Mind and
+Voice." This was my discovery and the mastery of it has helped thousands
+out of ministerial sore throats and other abnormal conditions, and, to
+my mind, is proved as a fundamental principle. It is of the utmost
+importance that this little exercise should be practiced in accordance
+with the principle. The great point of the exercise is the elastic,
+sympathetic retention of the greatest possible amount of breath and the
+simultaneous passivity and openness of the throat. The study of laughter
+or the best possible tone anyone can make will enable him to realize
+this deep but simple principle.</p>
+
+<p>The effect of this exercise is to centre the breath and to harmonize the
+activities of the whole man. The central organs should always be
+exercised before the organs of the surface. The laughter must be
+sincere, genuine, hearty and natural.</p>
+
+<p>No one can imagine what wonderful effects can be brought to the voice by
+such simple exercises as these. The voice is an index, not only to
+mental and emotional conditions but to health. The<span class='pagenum'><a name="Page_65" id="Page_65">[Pg 65]</a></span> voice cannot improve
+truly without improving health.</p>
+
+<p>We reserve breath and have a certain sympathetic fullness due to
+retention of the breath in the middle of the body. Simultaneously there
+is an openness of the whole throat and tone passage. All the organs of
+voice are thus brought into right conditions. When this condition is
+violated there is a misuse of the voice.</p>
+
+<p>Vocal training consists in the use of such simple exercises as will
+establish all these conditions that have been mentioned, especially the
+last. The conditions of voice must be co-ordinated, the vocal organs
+must respond to thinking and feeling. We cannot ignore, we must
+demonstrate on every plane. Man is given the greatest opportunity for
+progress. It is an opportunity he must take. There is no growth, no
+advance without labor. The labor may not be voluntary, it may not be
+hard, but man has his work to do. It is a joyous work. Man has an
+instinctive desire for right exercise which will enable him to really
+unfold his faculties and demonstrate his powers.</p>
+
+
+<h4>9. FREEDOM OF VITAL ORGANS</h4>
+
+<div class="blockquot"><p>Lying as before, placing both hands flat upon the stomach, keeping
+the body extended and expanded, breathing full and free, manipulate
+in a circular, triple rhythm or backward and forward, in dual
+rhythm, all the vital organs. The thumbs may be placed up under the
+floating ribs.</p></div>
+
+<p>This exercise is usually given first in Swedish medical gymnastics. It
+is especially for the stomach, though it has a vital action upon the<span class='pagenum'><a name="Page_66" id="Page_66">[Pg 66]</a></span>
+liver and other organs. Such manipulations are beneficial to a dyspeptic
+or to one suffering from congestion of the liver, or from constipation.
+It is a very important exercise and stimulates all the parts so that
+they will receive more benefit from the following exercises.</p>
+
+<p>When any particular part, such as the stomach or liver, is found a
+little tender or sore, special attention should be given to this spot.</p>
+
+
+<h4>10. FREEDOM OF THE TORSO</h4>
+
+<div class="blockquot"><p>Preserving primary conditions, turn the hips vigorously as far as
+possible one way and then the other.</p></div>
+
+<p>This gives a vigorous twist through the centre of the body. It affects
+the stomach, liver and all the vital organs, and if the chest is kept
+expanded and a full breath is retained, it greatly affects the diaphragm
+and action of the respiratory muscles.</p>
+
+<p>These movements may be taken also with dual and with quadruple rhythm.
+If done slowly and steadily, in true rhythm and sequence, they will
+accomplish surprising results, and bring about a deep harmony. If there
+is congestion the exercise should be performed twenty or twenty-five
+times.</p>
+
+<p>This exercise frees the torso and makes it flexible. It strengthens the
+diaphragm and, obeying one of the fundamental laws, exercises the
+central muscles of the body.</p>
+
+<p>Do not give sudden jerks or sudden collapses, but steadily, definitely
+and vigorously pivot the hip.</p>
+
+<p>In many people, there are tendencies to congestion in the stomach, and
+in the neck and throat. This rotary action tends to remove these
+constric<span class='pagenum'><a name="Page_67" id="Page_67">[Pg 67]</a></span>tions and to develop a certain flexibility in the whole torso.</p>
+
+
+<h4>11. FREEDOM OF NECK AND THROAT</h4>
+
+<div class="blockquot"><p>Knead with both hands the whole throat and neck, moving every part
+and eliminating any soreness or stiffness.</p></div>
+
+<p>The night gown should be unbuttoned and the breast bare. The fingers
+should be used and also the palm of the hand and the thumb so that every
+part of the neck and throat shall be set free.</p>
+
+<p>In most persons spots will be found that have some tenderness or
+soreness, especially if there is any cold or sore throat, and these
+parts should receive careful attention and manipulation, which should be
+continued until the soreness is removed. Persevere until the whole
+throat feels perfectly free and relaxed. It is often the case that some
+gland is weak and can be strengthened by this massage.</p>
+
+<p>This exercise and that of the manipulation of the stomach, as well as
+the exercises which follow, have a wonderful effect upon the voice.</p>
+
+
+<h4>12. FREEDOM OF NECK AND HEAD</h4>
+
+<div class="blockquot"><p>Pivot the head as far as possible to the right and then as far as
+possible to the left.</p></div>
+
+<p>This exercise is also best practiced in quadruple rhythm. The hands may
+be around the back of the neck. Knead deeply and remove any congestion.</p>
+
+<p>The efficiency of this exercise may be increased by placing the hands on
+the neck so that at the<span class='pagenum'><a name="Page_68" id="Page_68">[Pg 68]</a></span> moment of extreme pivot the hand may knead the
+parts. This action of the hand increases the effect and tends, in cases
+of congestion around the throat or ears, to give great assistance
+towards the elimination of all abnormal conditions. The other exercises
+for the manipulation of the throat tend to correct catarrhal conditions.</p>
+
+
+<h4>13. ELEVATION AND EXTENSION OF LOWER LIMBS</h4>
+
+<div class="blockquot"><p>Observing all the conditions, lift the right foot, knee straight,
+as high as possible, then slowly release it, then lift the left in
+the same way.</p></div>
+
+<p>The movement should also be done in quadruple rhythm. The lift should be
+slow, and there should be a decided staying of the activity, and then a
+very slow release; then complete rest.</p>
+
+<p>The effect of this exercise is to accentuate further the idea of rhythm;
+that is, it requires alternate activity and passivity in sequence or a
+continuity of co-ordinations.</p>
+
+<p>In performing this exercise almost an ache may be felt at the back of
+the legs, especially at the back of the knees. This is due to the fact
+that these muscles become too short in sitting and therefore need
+extension. This exercise gives extension to these muscles. Similar aches
+will always indicate a lack of extension and call for special help and
+practice of the opposing muscles.</p>
+
+<p>Of course, it can be seen that whenever parts of the body, such as the
+knees, are kept bent, the muscles at the front of the limb will grow too
+long and those at the back of it, too short. Hence, when a man stands up
+there is a tendency to stand with the knee bent. Old men have a lack<span class='pagenum'><a name="Page_69" id="Page_69">[Pg 69]</a></span> of
+firm backward spring in the knee. It is the aim of several of the
+exercises to cure this.</p>
+
+
+<h4>14. EXTENSION OF THE BACK</h4>
+
+<div class="blockquot"><p>With the body well expanded, kept straight, breathing free and
+full, lift the hips bearing the weight upon the back of the
+shoulders and the heel.</p></div>
+
+<p>This exercise needs to be practiced with quadruple rhythm slowly. It
+gives wonderful exercise to the central muscles and organs of the torso.</p>
+
+
+<h4>15. ELEVATION OF LOWER LIMBS</h4>
+
+<div class="blockquot"><p>With the body well extended and all conditions sustained, lift both
+legs, knees straight, hold, slowly release, then completely rest.</p></div>
+
+<p>This exercise is the best help that can be given for a hollow back. It
+also brings activity into all the abdominal muscles. It will strengthen
+the muscles concerned in the support of the voice. If the chest is kept
+well expanded and the lungs full of breath, the exercise will have a
+wonderful effect upon the diaphragm and the respiratory mechanism. It
+will strengthen and deepen the breathing and make it more central and
+reposeful.<span class='pagenum'><a name="Page_70" id="Page_70">[Pg 70]</a></span></p>
+
+
+<h4>16. RHYTHMIC ALTERNATION IN EXTENSION</h4>
+
+<div class="blockquot"><p>Combine the last two exercises and give them in alternation. First,
+lift the body, then rest, then lift both feet, then the body, and
+so on.</p>
+
+<p>This alternate movement will bring great relief. The muscles are
+more or less opposed; at any rate, the activity concerned in each
+exercise will receive a rest during the other action.</p></div>
+
+<p>This, of course, uses rhythm as an aid. True, natural rhythm is always
+helpful and should be introduced whenever possible.</p>
+
+
+<h4>17. ROTARY ACTION OF THE FEET</h4>
+
+<div class="blockquot"><p>With the heels resting upon the bed carry the balls of the feet in
+the widest possible circle.</p></div>
+
+<p>This exercise may be omitted, but it is very important for one who is
+lacking in freedom in the feet or who suffers from cold feet. It also
+brings into action the lower extremities and tends to further equalize
+the circulation.</p>
+
+
+<h4>18. MOBILITY OF THE FACE</h4>
+
+<div class="blockquot"><p>Rest a moment and feel a sense of satisfaction and then smile and
+place both hands upon the face, covering it as far as possible and
+knead the muscles, so as to eliminate every constriction and allow
+the diffusion of the smile to go into every part.</p></div>
+
+<p>Do not laugh at this exercise but observe the<span class='pagenum'><a name="Page_71" id="Page_71">[Pg 71]</a></span> effect. This exercise,
+however, should be practiced in union with the smile.</p>
+
+<p>Pay especial attention to any part of the face where there are
+constrictions or tendencies to constriction, and especially any part
+that may seem to droop.</p>
+
+<p>Where there has been a good deal of suffering or whining, or both,
+certain parts of the face, especially the corners of the mouth, are
+turned downward. This habitual action causes the muscles that lift the
+corners of the mouth to become too long while the corresponding muscles
+that draw the mouth down become abnormally short. Kneading is,
+primarily, to give extension to the muscles that have become too short,
+and the laughter at the same time is to give exercise to the muscles
+that have become too extended or elongated.</p>
+
+<p>All parts of the face will be brought into proportion. Crows' feet will
+be eliminated and the beauty and expression of the countenance greatly
+increased. Where there seems to be no muscle between the skin and bone,
+as sometimes in the forehead, there must be manipulation, exercise of
+the weak muscles.</p>
+
+<p>In the case of the face we have to bring in so-called secondary motions.
+We have to use the hands in the way indicated to get any effect. Of
+course, the effect will be temporary unless the disposition is changed.
+The mental and emotional actions are always the primary cause, but
+frequently the condition of the muscles has become such that it will
+take a long time to effect a change. The exercises, accordingly, are a
+wonderful help.</p>
+
+<p>If one-tenth of the power of this exercise to help<span class='pagenum'><a name="Page_72" id="Page_72">[Pg 72]</a></span> the countenance were
+realized, it would not be neglected.</p>
+
+<p>One of my students opened a room and secured quite a following in facial
+massage by using these exercises. Some cruder than this one were used,
+though good results were accomplished. This exercise, as here suggested,
+can be done by anyone alone. If people use it who have constricted
+countenances, they should carefully emphasize the smile. That has not
+been done and hence the best results have not been secured.</p>
+
+<p>The faithful practice of such an exercise and especially the study of
+the significance of the smile and the practice of laughter, in union
+with other exercises for the stimulation of vitality, will work wonders
+in the expressive mobility and beauty of the countenance.</p>
+
+<p>It is worth ten times all the cosmetics as a beautifier. It would banish
+"Beauty Parlors." It is not, however, for the restoration of beauty of
+the countenance, but to bring blood into parts that are not used. It has
+good effect upon catarrh, headaches and neuralgia.</p>
+
+<p>While resting the larger muscles of the body these two important
+exercises may be introduced, or they may be introduced as the last of
+the first series, while lying on the back.</p>
+
+
+<h4>19. FREEDOM OF THE SCALP</h4>
+
+<div class="blockquot"><p>Placing the hands upon the head move the whole scalp freely and
+easily in all directions.</p></div>
+
+<p>This is really the only effective remedy for imperfection at the roots
+of the hair, falling hair, or<span class='pagenum'><a name="Page_73" id="Page_73">[Pg 73]</a></span> baldness. It will cause natural and rich
+growth of hair.</p>
+
+<p>It is well, also, to pull the hair. One specialist gives this as the
+only remedy to prevent it from falling out. Not only will such exercises
+improve the hair by improving the circulation around the roots, but it
+will make the muscles of these parts more flexible.</p>
+
+
+<h4>20. EXTENSION AND FREEDOM OF THE VITAL ORGANS</h4>
+
+<div class="blockquot"><p>Turn over, face downward, with the body well extended, bearing the
+weight upon the toes and the elbows, with the upper arm vertical,
+lift the hips and torso till the body is extended in a straight
+line.</p></div>
+
+<p>Be sure that the upper arms are vertical and the fore-arms parallel with
+each other. Try to keep the body as straight as possible and get the
+sense of extension.</p>
+
+<p>This may seem to be a severe exercise, but it is not dangerous. In fact,
+more than any other exercise it tends to correct abnormal conditions in
+the central portions of the body. It allows the vital organs to be
+suspended from another angle, rests them, and tends to restore all to
+normal conditions.</p>
+
+<p>This exercise should be performed in quadruple rhythm, steadily, and
+slowly. Attention should be given to the complete rest at the climax.
+Practice it a few times at first until the strength is sufficient to
+repeat it many times.</p>
+
+<p>It is an unusually important exercise in case of any constrictions. It
+strengthens also certain muscles of the torso which are apt to be
+neglected.<span class='pagenum'><a name="Page_74" id="Page_74">[Pg 74]</a></span></p>
+
+<p>This making a bridge of the body, supporting it by the upper arms which
+should be vertical, and the feet which should also be vertical, has a
+great effect upon all the internal organs of the torso. It affects any
+sort of displacement and any kind of congestion. The exercises may be
+practiced slowly, rising and then staying the activity for a little
+while, and then allowing the body slowly to descend.</p>
+
+<p>Take a good rest as the exercise is rather vigorous for some persons,
+especially those who have any weakness through the torso. Those whom the
+exercise taxes are they who especially need it. It should be repeated
+several times.</p>
+
+
+<h4>21. PIVOTAL ELEVATION OF THE HEAD</h4>
+
+<div class="blockquot"><p>Pivot the head as far as possible to the right, and then lift it
+backward. Release and carry to the left, and lift it backward as
+far as possible.</p></div>
+
+<p>This exercise tends to strengthen the muscles at the back of the neck.
+It helps the extension of the chest, and strengthens those muscles which
+hold the head erect.</p>
+
+
+<h4>22. ACTIVITY OF THE ROYAL MUSCLE</h4>
+
+<div class="blockquot"><p>Lift the head as far back as possible, then slowly draw the chin in
+lifting the back of the head high.</p></div>
+
+<p>This exercise develops what sculptors call the royal muscle. This muscle
+is active, causes an erect head and gives a certain dignity to the
+carriage of the body and is usually associated with a properly expanded
+body.<span class='pagenum'><a name="Page_75" id="Page_75">[Pg 75]</a></span></p>
+
+<p>Of course, it alone is not sufficient for a dignified carriage because
+there must be an expanded chest and the whole body must be normally
+erect. This muscle, however, plays an important part. It is at the
+summit of the line of gravity and affects not only the carriage of the
+head but has a sympathetic effect on the chest. When it is strong and
+vigorous it tends to make the whole body erect and to bring into
+sympathetic co-ordination all the muscles used in standing.</p>
+
+
+<h4>23. EXTENSION OF HIPS AND ABDOMEN</h4>
+
+<div class="blockquot"><p>With the body well extended lift the right foot, knee straight, as
+far backward and upward as possible. Then release, and lift the
+left foot in the same way.</p></div>
+
+<p>This exercise should be used alternately and given a good deal of
+activity. The heels may be extended or stretched downward as they are
+lifted. This will give greater extension to the muscles at the back of
+the leg.</p>
+
+<p>This exercise causes extension of certain muscles which are kept short
+when sitting. It is also beneficial for the back.</p>
+
+
+<h4>24. ROTATION OF RIGHT SHOULDER</h4>
+
+<div class="blockquot"><p>Turn over to the left side. Vigorously rotate the right shoulder,
+carrying it in as wide a circle as possible.</p></div>
+
+<p>This rotary action of the shoulders may be repeated several times in
+different positions of the body.</p>
+
+<p>The exercise is important for the freeing of the whole torso. The
+shoulders of most people are<span class='pagenum'><a name="Page_76" id="Page_76">[Pg 76]</a></span> rather weak. They should be strong and
+vigorous especially in brain workers because their action tends to
+affect the circulation of the blood toward the head. It has also an
+effect upon the summit of the lungs and certain regions which need
+freedom.</p>
+
+<p>The rotary action of the shoulders may be given best when lying on the
+side. The action of the shoulders, however, should not be neglected as
+it brings a harmonious circulation in the region of the throat. The
+exercise tends also to affect the whole summit of the chest.</p>
+
+<p>The active shoulder expresses animation and ardor in passion. A good
+strong shoulder is also an indication of vitality.</p>
+
+<p>The circular and rotary action of the shoulders, the feet, and the hips,
+is best performed with triple rhythm,&mdash;first, upward and forward;
+second, backward; third, release. The release may be quick and firm.</p>
+
+<p>Triple rhythm has a very sympathetic and stimulating effect. The run is
+more of a triple rhythm, while the walk is dual. All forms of rhythm,
+all of the metres should be introduced into the various exercises.</p>
+
+
+<h4>25. ROTATION OF LEFT SHOULDER</h4>
+
+<div class="blockquot"><p>Turn over to the right side, and rotate the left shoulder in the
+same way.</p></div>
+
+<p>Whenever an exercise is taken for one side it should also be given for
+the other unless there is special reason for remedying some condition of
+one-sidedness.</p>
+
+<p>Exercises for the centre of the body should always be given the
+preference. There should be as far as possible a series of exercises.<span class='pagenum'><a name="Page_77" id="Page_77">[Pg 77]</a></span></p>
+
+<p>Thus far, the exercises are all used lying down. They may be taken in
+bed but, of course, it would be better if the bed were firm and not too
+soft, not too yielding and as level as possible. The exercises would
+often be more helpful if taken on the hard floor.</p>
+
+<p>It is better to sleep on a narrow cot as Cornaro did. This prevents our
+doubling up the body and contracting the vital organs. Everyone should
+lie down to sleep tall, or long, and as expanded as possible.</p>
+
+<p>Another reason for sleeping on a cot is that there are no hindrances to
+lifting the arms behind the head in some of the first exercises. If we
+sleep on a bed, when we exercise, the body should be placed more or less
+across it so as to give more freedom to the arms, or the arms may be
+stretched out straight at the side although this is not so good.</p>
+
+
+<h4>26. ELEVATION OF CHEST AND BREATHING</h4>
+
+<div class="blockquot"><p>Sit erect, as tall as possible. Expand the chest fully, carry the
+arms forward, then backward, gripping the hands almost under the
+shoulders, chest out as far as possible, taking a deep breath.
+Repeat this rhythmically many times, sustaining as far as possible
+the expansion of the chest.</p></div>
+
+<p>It will be observed that there will come naturally a desire to sit up.
+It may be well before sitting up to turn on the back and rest a moment
+and feel the enjoyment of the actions that have been in the body. If the
+exercises have been properly practiced, there will be a sense of ease
+and satisfaction.<span class='pagenum'><a name="Page_78" id="Page_78">[Pg 78]</a></span></p>
+
+
+<h4>27. PIVOTAL FLEXIBILITY OF CHEST</h4>
+
+<div class="blockquot"><p>Sitting as erect as possible with actively expanded chest, pivot
+the shoulders and upper part of the torso as far as possible, first
+to the right and then to the left.</p></div>
+
+<p>This exercise may be performed to advantage with quadruple rhythm.</p>
+
+<p>This movement exercises almost the opposite muscles from Exercise No.
+10. It also has the same beneficial results in the extension of the
+chest, the removal of constrictions or interferences with the diaphragm,
+and has a beneficial effect also upon the stomach and all the vital
+organs.</p>
+
+<p>It is an important exercise for strengthening the muscles of breathing
+and deepening respiration. It should be repeated many times.</p>
+
+
+<h4>28. EXTENSION OF MUSCLES OF THE BACK</h4>
+
+<div class="blockquot"><p>Stand, stretch arms upward as far as possible, then carry them in
+the widest possible circle. Relax the back and all parts of the
+body so that the fingers come to the floor or near it. Then return
+and carry the fingers as far back as possible.</p></div>
+
+<p>This exercise brings extension into all the muscles of the back.
+Frequently, it is the best possible exercise to develop the chest since
+the extension of a muscle also stimulates its right contraction.</p>
+
+<p>The elbows and knees should be kept as straight as possible in this
+exercise. The wide circle should be made not only in coming down but in
+going back forward and over backward.</p>
+
+<p>This exercise causes great extension of the muscles. The muscles from
+the heel all up the<span class='pagenum'><a name="Page_79" id="Page_79">[Pg 79]</a></span> back of the legs and even of the arms are affected.
+Then in getting back the muscles of all the body receive a similar
+extension.</p>
+
+<p>This action is very helpful for the development of erectness of the
+body. It also causes alternation of the muscles and has a good effect
+upon the health.</p>
+
+
+<h4>29. EXTENSION OF MUSCLES AT THE SIDE</h4>
+
+<div class="blockquot"><p>Standing erect carry the hip out over the right foot, surrendering
+the whole body to the left side. Allow the weight to be carried out
+over the left foot, the left hip being widely extended.</p></div>
+
+<p>This exercise tends to get freedom for muscles at the side and the hip
+so that the hip upon which the person stands will naturally sway out to
+the side, and the free hip will be surrendered, bringing the body very
+naturally into its spiral curves.</p>
+
+
+<h4>30. CO-ORDINATION IN STANDING</h4>
+
+<div class="blockquot"><p>Standing erect, expand the chest in opposition to the balls of the
+feet, and allow the body slowly to be lifted seemingly from the
+summit of the chest upward. Allow it to return very slowly and
+steadily and to sink to the heels. Repeat many times.</p></div>
+
+<p>This exercise should also be practiced upon each foot separately. It
+establishes right co-ordinations of the body in standing and helps in
+establishing accordant poise. All the muscles in the body which tend to
+bring the summit of the chest and the balls of the feet into right
+co-<span class='pagenum'><a name="Page_80" id="Page_80">[Pg 80]</a></span>ordination are brought into sympathetic activity. It is really an
+important exercise for the development of a correct bearing and posture
+of the body.</p>
+
+<p>In going upward, be sure that the chest reaches upward and that the body
+is lifted by a species of levitation.</p>
+
+<p>Keep the body as straight as possible from the heel to the centre of the
+neck, preserving a sympathetic expansion of the chest at all times.</p>
+
+<p>This exercise acts upon the whole body, tending to bring all parts into
+normal relationship.</p>
+
+
+<h4>31. EXTENSION OF CHEST</h4>
+
+<div class="blockquot"><p>Placing your hands against the sides of a narrow door way, allow
+your weight to come forward upon the hands, the knees straight.
+Take a full breath, then carry the body back by action of the arms.</p></div>
+
+<p>This presses the shoulders back and causes expansion of the chest, and a
+deep breath should, of course, be taken. The exercise should be repeated
+many times.</p>
+
+<p>This exercise, as well as all others, should be practiced where the air
+is pure.</p>
+
+<p>Observe that this exercise can be made more severe by placing the feet
+farther back from the door so that the weight of the body will fall more
+upon the hands. In this case the hands may be lower. They should be
+placed slightly below the shoulders.<span class='pagenum'><a name="Page_81" id="Page_81">[Pg 81]</a></span></p>
+
+
+<h4>32. HARMONY OF RESPIRATION AND CIRCULATION</h4>
+
+<div class="blockquot"><p>Lift the arms as high as possible and grasp a pole which has been
+placed so that it can barely be grasped on tiptoe, and let your
+weight rest upon the hands, and endeavor to touch the floor with
+the heels. One can easily have a pole placed upon hooks as high as
+possible inside a closet.</p></div>
+
+<p>This exercise frees all the muscles of the back and carries the blood
+away from the head. It is an exercise especially recommended by Baron
+Posse for brain workers.</p>
+
+<p>After the exercises take a sponge bath, or if preferred, rub the chest
+and throat vigorously with a rough cloth with cold water. Some people
+prefer an entire bath, but getting into very cold water often has a bad
+effect upon the circulation and breathing. The water should not be too
+cold at first until one becomes accustomed to the unusual stimulation.
+Rub till dry and warm. Injury may follow if there is not reaction.</p>
+
+<p>This program may be lengthened or shortened to suit individual needs.
+Many exercises can be added by each one according to instinct. Some, for
+example, those turning to the side, except possibly the relaxing of the
+shoulders, may be shortened. The exercises may be lengthened also by
+practicing one a longer period of time, making repetitions of a hundred
+or more. They may be shortened, too, by giving each movement a shorter
+period.</p>
+
+<p>Each student must study himself and adapt the exercises according to
+need. Feelings of enjoyment, however, are not a safe guide. We are so<span class='pagenum'><a name="Page_82" id="Page_82">[Pg 82]</a></span>
+apt to let the dull and stupid feeling take possession in the morning
+and omit the exercises for the day. It takes resolution to perform them
+but in a few minutes the reward comes in a feeling of satisfaction and
+rest. The exercises are usually the best means of removing the feeling
+of dullness. That, indeed, is one of their chief aims. Co-ordinating the
+performance and the joyous attitude of man will soon cause the exercises
+to be developed into a habit and one will feel the need of them as much
+as he feels the need of food.</p>
+
+<p>The exercises demand joy, expansion, extension, stretching, deep
+breathing, co-ordination of various parts and the specific accentuation
+of the movements and harmonious as well as rhythmic alternation.</p>
+
+<p>In general, a person can arrange from this program, shorter ones of from
+five minutes to thirty, according to individual needs.</p>
+
+<p>The principles underlying the exercises should be carefully considered.
+This will enable students to remember more easily and more correctly to
+practice the successive exercises.</p>
+
+<p>Moreover, in the practice of the exercises, as has been said, the aim
+should be always kept in mind. Thus the simplest action may be turned
+into the most important exercise by being practiced in accordance with
+principles and for a specific aim.</p>
+
+<p>To aid those who wish a shorter program, one that will not take over ten
+minutes, the following may serve as a helpful guide.</p>
+
+<p>1. Combine all exercises from one to seven:&mdash;laugh, expand the chest,
+breathe deeply, co-ordinating the balls of the feet with the chest, and
+stretch. Emphasize all of these exercises. It<span class='pagenum'><a name="Page_83" id="Page_83">[Pg 83]</a></span> may be wise to count say
+six specific, successive steps: 1, the expansion of the chest; 2, deep
+breathing; 3, laughter; 4, stretch; 5, gradual relaxation; 6, complete
+release.</p>
+
+<p>One should be sure that each of these elements is practiced correctly.
+It is wise at first to individualize them until they are normal and then
+such a combination becomes efficient and may be in fact advisable as a
+step in progress.</p>
+
+<p>2. Combine exercises nine and ten:&mdash;that is, knead the stomach in
+combination with the pivot of the hips.</p>
+
+<p>3. Exercises eleven and twelve in a similar way combine the kneading of
+the neck and throat with the pivotal action of the head.</p>
+
+<p>4. Sixteen may be practiced in a way to unite fourteen and fifteen.</p>
+
+<p>5. Eighteen and nineteen may be practiced as one. The movements,
+however, should be separated and may be alternated by passing from the
+face to the head.</p>
+
+<p>6. Exercise twenty, as many others, should always be practiced
+individually and separately.</p>
+
+<p>7. Twenty may be combined, but not so well with eleven and twelve.</p>
+
+<p>8. All the sitting exercises may be omitted or combined with the
+standing exercises taken before the exercises on the pole.<span class='pagenum'><a name="Page_84" id="Page_84">[Pg 84]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="V" id="V"></a>V</h2>
+
+<h3>HOW TO PRACTICE THE EXERCISES</h3>
+
+
+<p>Since exercises are primarily mental it can be seen that it is not
+merely the movement but the mental and emotional attitude toward that
+movement, in short, the conditions of its practice, upon which the
+accomplishment of right results most depend. An exercise performed with
+a feeling of antagonism, gloom, or perfunctorily without thought, will
+not accomplish nearly as much as one practiced with sympathy and joy.</p>
+
+<p>Only thinking and feeling will establish the co-ordinations. Mere
+perfunctory performance of an exercise or a mechanical use of the will
+may produce certain local effects, and in this way may actually do harm,
+while the same exercise practiced with a feeling of joy and exhilaration
+will bring into co-ordination various parts, and, in fact, affect the
+whole organism. Practice the exercises accordingly for the fun of the
+thing; laugh, feel a joyous exultation.</p>
+
+<p>Joyous normal emotion acts expansively. The circulation is quickened and
+the vital organs are stimulated to normal action. Without the awakening
+or enjoyment of life the vital forces show little response.</p>
+
+<p>If anyone will examine himself in a state of anger he will feel that it
+is the lower part of his nature that is dominating him. He can realize<span class='pagenum'><a name="Page_85" id="Page_85">[Pg 85]</a></span>
+that his muscles and vital organs are constricted and cramped. Who has
+not felt a deep feeling of bitterness, almost of poison, after a fit of
+anger? Who has not felt a certain depression, at times even of sickness,
+after antagonism or giving up to despondency?</p>
+
+<p>There is also a feeling above negative emotions of certain dormant
+possibilities, certain affections and a better nature in the background.
+In all true exercises this sub-conscious, better self should be the very
+centre of the endeavor.</p>
+
+<p>So universally is true training and even the nature of an exercise
+misunderstood that it may be well to summarize a few points to secure
+intelligent practice.</p>
+
+<p>1. Practice with your whole nature.</p>
+
+<p>Do not regard the performance of movements as a mere matter of will.
+Expression requires a unity of the whole life of our being.</p>
+
+<p>Regard an exercise as a means of bringing all your powers into life and
+unity. Let practice be a means of demonstrating your own abilities,
+spontaneous and deliberative activities to yourself.</p>
+
+<p>2. Practice with an ideal in mind.</p>
+
+<p>The accomplishment of an endeavor implies the reaching or attainment of
+an ideal. Practicing with no end in view accomplishes nothing. The goal
+must be an ideal.</p>
+
+<p>There is a universal intuition in an ideal man. There is an intuition
+deep in ourselves of our higher possibilities. The feeling that better
+things are possible inspires all human endeavor. Movement merely for the
+sake of movement, mere haphazard practice, without an ideal,
+accomplishes but little. We want not only an instinctive<span class='pagenum'><a name="Page_86" id="Page_86">[Pg 86]</a></span> ideal but we
+want one which is the result of thought and study.</p>
+
+<p>3. Practice hopefully and joyfully.</p>
+
+<p>That is to say, there should not only be thought and imagination in
+practice, there should be feeling,&mdash;a normal and ideal emotion. The
+realization of the possibility of attaining an ideal brings joy, hope,
+courage and confidence.</p>
+
+<p>4. In every exercise feel a sympathetic expansion of the torso.</p>
+
+<p>It is not only necessary to feel joy, we must express it, and the
+primary expression of joy is expansion.</p>
+
+<p>Expansion is needed not only as one of the exercises; it is more than
+this. It is a conditional element of all exercise. From first to last,
+in every movement, feel also a certain expansion of the chest.</p>
+
+<p>5. In every exercise feel exhilaration of the breathing.</p>
+
+<p>Increase of the activity of breathing in direct co-ordination with
+expansion is a part of the expression, not only of joy but courage,
+resolution, endeavor and all normal emotions.</p>
+
+<p>Taking a full breath is given as one of the exercises, but here again we
+have a condition for all exercises. This is the reason why we should
+give attention to exalted emotion. It will diffuse through the whole
+body causing expansion and also quickening all the vital functions.</p>
+
+<p>Respiration is the central function of the body. All the vital
+operations depend upon it. Perfunctory exercises which do not stimulate
+breathing are useless and injurious.</p>
+
+<p>6. Accentuate the extension of the muscles of the body in all exercises
+possible.<span class='pagenum'><a name="Page_87" id="Page_87">[Pg 87]</a></span></p>
+
+<p>The kneading of the face helps the parts as well as being important in
+itself. If we rub the muscles while whining we tend to confirm the
+condition in the parts at the time. Thus we may develop whines and
+frowns. It is very important, therefore, that there should be a cheery
+smile on the face during the manipulation, if the looks are to be
+improved by the exercise.</p>
+
+<p>In kneading the stomach and the diaphragm if we have a full chest, as in
+laughter, the manipulation will produce a far better effect upon the
+diaphragm than if we have little breath.</p>
+
+<p>In practicing an exercise, therefore, it is not only necessary to study
+which part most needs development or which muscle is weak, but it is
+just as necessary to notice which muscles need extension.</p>
+
+<p>7. Practice harmoniously.</p>
+
+<p>We should exercise all parts of the body in a similar way. If we
+exercise, for example, the action of the feet it is well also to
+practice rotary action of the arms, or at any rate, of the head.</p>
+
+<p>We should see to it that when we practice one part of the body the
+corresponding part of the body should be equally exercised. We should
+not give more exercise to one side or part, except when there are
+congested conditions. We should not give much more to the arms than to
+the legs unless we have to walk a great deal.</p>
+
+<p>8. Practice in such a way that every movement affects the central parts
+of the body.</p>
+
+<p>Hence the program takes first the expansion of the chest and breathing
+and chuckling, also the transverse action of the torso. We should be
+cautious about performing violent exercises with the arms, or even with
+the feet, without simulta<span class='pagenum'><a name="Page_88" id="Page_88">[Pg 88]</a></span>neous expansion of the torso because this is a
+central action which is conditional to all proper action of the limbs.
+Contraction of the torso while working upon the limbs may draw vitality
+from the vital organs.</p>
+
+<p>Gymnasts, as a class, die early because they are always performing
+feats. Other dangers are found in the gymnasium, such as practicing
+exercises perfunctorily, using quick jerks and too heavy and labored
+movements which affect only the heavy muscles. The absence of rhythm and
+co-ordination, the presence of too antagonistic movements, the desire to
+make a show, too much work upon the superficial muscles are also
+frequent faults.</p>
+
+<p>Another reason for the beginning of the day's exercise with joy is the
+fact that the positive emotions affect a man in the centre of his body.
+They are all expressed by sympathy and right expansion of the torso.
+This is not only central in expression, it is also central in training.</p>
+
+<p>The muscles affecting the more central organs should in every exercise
+in some sense cause co-ordinate actions in various parts. The expansive
+action of the chest is one of the chief exercises because it not only
+frees the vital organs but co-ordinates the normal actions of a man in
+standing and walking.</p>
+
+<p>Observe that harmony demands that all parts be equally exercised, but
+unity demands that we begin our exercises at the center. The organic
+centrality of the whole body is of first importance.</p>
+
+<p>We should not only feel expansion of the chest in all exercises, but we
+should begin with exercises for the torso rather than with exercises
+for<span class='pagenum'><a name="Page_89" id="Page_89">[Pg 89]</a></span> the limbs. We want to reach the deepest vital organs as a part of
+all exercises.</p>
+
+<p>Sometimes a man goes into a gymnasium and works for the muscles of the
+arm, for example, while the muscles of his chest and around his stomach
+and diaphragm are weak. In this case the central muscles may grow
+weaker. Exercises, not properly centred, will decrease harmony.</p>
+
+<p>I have found many people with lack of support of the voice and weakness
+of the diaphragm and the muscles relating to the retention of breath,
+but I have found very strong muscles in the arms, while the muscles in
+the center of the body were surprisingly weak.</p>
+
+<p>In following "external measurements" too much attention is often given
+to the muscles of the limbs that can be measured. It is easy to discover
+the fact that the lower limbs have more muscular development than the
+arms, but this is of little consequence compared with the weakness of
+internal and hidden muscles like the diaphragm.</p>
+
+<p>It cannot be too often emphasized that an organism necessarily is one.
+The parts sympathize with each other, and the higher the organism the
+more is this true. The voice expresses the whole being and body, and it
+not only calls for great activity of the central muscles, such as the
+diaphragm, but every part of the body seems to share in voice
+conditions.</p>
+
+<p>A human being with his legs cut off can never sing or speak as well as
+he could before he lost them.</p>
+
+<p>9. As far as possible, always feel in all the muscles a sympathetic
+action with certain opposite parts that support or naturally co-operate
+with these.<span class='pagenum'><a name="Page_90" id="Page_90">[Pg 90]</a></span></p>
+
+<p>Specific exercises must be directed to central and harmonious effects.
+For example, expanding the chest and extending the balls of the feet
+downward as far as possible co-ordinates the parts that are used in
+standing, though in a different way. It gives extension to the parts;
+and to extend muscles is often the best way to bring activity into them.</p>
+
+<p>Formerly a horse was fed in a high trough in order to make him hold his
+head high, but no horse carries his head so high or has such a beautiful
+arch to the neck as the wild horse, that feeds on the ground.</p>
+
+<p>Weak muscles may often be improved by giving them extension. This
+eliminates constrictions and brings more rhythm or balanced activity in
+opposition to other muscles or in union with them.</p>
+
+<p>The co-ordination must be felt. When there are co-ordinations there will
+be a sense of satisfaction in the vital organs. The exercises will not
+weary. They will not be a strain or tax the strength. They accumulate
+vitality rather than waste it.</p>
+
+<p>Co-ordination must especially be studied and used consciously and
+deliberatively with reference to the chest. In the start of every
+exercise there should be, as has been said before, something of an
+increase of activity in the chest and the breath.</p>
+
+<p>10. Practice all exercises as rhythmically as possible.</p>
+
+<p>Rhythm and co-ordination are the deepest lessons of life and are
+necessary to each other. Activity and passivity must alternate in
+proportion as far as possible in all exercise.</p>
+
+<p>Observe also that the active exertion of an exercise should determine
+the amount of the re<span class='pagenum'><a name="Page_91" id="Page_91">[Pg 91]</a></span>action. We should go as slowly in the recoil or
+eccentric contraction as we do in the concentric contraction.</p>
+
+<p>Nature is always rhythmic. Notice the beating of the heart, going on
+constantly for eighty or a hundred years. It acts and then re-acts.
+Observe, too, the rhythm of the peristaltic action of the stomach.</p>
+
+<p>An exercise must obey this universal law of nature.</p>
+
+<p>Jerks should never be permitted; but all be easy and gradual. Even the
+surrender of a movement should be gradual.</p>
+
+<p>The eccentric action which results is more important in many cases than
+the concentric. For example, in the diaphragm we make voice by an
+eccentric action of the inspiratory muscles. We take breath by a
+concentric action of the diaphragm, we give out breath in making voice
+by eccentric contraction.</p>
+
+<p>Rhythm, therefore, means primarily that there should be a rest after
+each exercise. If we feel very weary we should especially emphasize this
+rest. It is lack of this rest that causes strain and weariness and makes
+a person nervous. The normal effect of the exercises when practiced
+rhythmically, is to eliminate fatigue, correct nervousness and weakness.</p>
+
+<p>Rhythmic movements accomplish ten times more than unrhythmic ones, even
+if unrhythmic movements do not produce unhealthy and abnormal results.</p>
+
+<p>Observe that nature always responds to rhythm. The body will respond to
+rhythm. Let the exercise be taken vigorously and definitely. Let also
+the reactions or rests be equally definite and de<span class='pagenum'><a name="Page_92" id="Page_92">[Pg 92]</a></span>cided. Vigor should
+never lead to constrictions or to great labor.</p>
+
+<p>If we lie on our back and stretch one side and then the other it is
+easier and we accomplish better results as a rule than we do by
+stretching both arms and feet simultaneously.</p>
+
+<p>It is hard to explain the sympathetic union of co-ordination and rhythm.
+I have never found any explanation or even reference to this. Even
+Dalcroze, who has so many good ideas regarding rhythm, has not grasped
+the principles of co-ordination of different parts of the body and
+especially the relation of co-ordination to rhythm.</p>
+
+<p>Awkward people lack both co-ordination and rhythm and the two are
+vitally connected. By establishing co-ordinations we begin to establish
+rhythm, and by establishing rhythm we help in the co-ordinations.</p>
+
+<p>The principle of rhythm applies to all our human actions. We should walk
+rhythmically, and we should stand allowing all the rhythmic curves of
+the body to have their normal relationship. We shall always have the
+right rhythmic curves if we have the right centrality and
+co-ordinations.</p>
+
+<p>One of the greatest effects of music is due to the rhythm. All
+movements, however, have a rhythm of their own.</p>
+
+<p>11. Use in every exercise, as far as possible, all the primary actions
+of the muscles.</p>
+
+<p>We can distinguish four actions of the muscles. First, active
+contraction, shortening of the muscles sometimes called concentric
+contraction; secondly, we can stay the tension of the muscles at a
+certain point. This is called static contraction. Third, we can allow
+the muscle gradually to release its contraction, that is, allow it to
+slowly lengthen.<span class='pagenum'><a name="Page_93" id="Page_93">[Pg 93]</a></span> This is called eccentric contraction. Fourth, we can
+take the will entirely out of a muscle and allow its complete
+quiescence.</p>
+
+<p>Rhythm demands the presence of all these actions; and also all these
+elements in proportion. And in the practice of all exercises it is well
+to accentuate all four of these elements by counting. In the stretch for
+the whole body, for example, we can extend the limbs slowly as far as
+possible, and there will be a contraction of the extensor muscles. Then
+we can stay the body when stretched to the fullest extent. Then we can
+gradually release the action of these muscles and then completely rest.</p>
+
+<p>Some of the exercises can be practiced with dual movements, first with
+activity and then release, but by varying the climactic action for a
+moment and gradually releasing, that is, by giving these a quadruple
+rhythm, we can accomplish better results than in the dual.</p>
+
+<p>In dual rhythm we are apt to collapse suddenly after a movement. In
+fact, it is harder to control the release of the contraction of the
+muscles than to control the gradual increase of their contraction. This
+is illustrated in the difficulty of retaining breath. Breath is normally
+retained by sustaining the activity of the diaphragm, that is, its
+eccentric contraction. However, the body needs occasionally the complete
+surrender of muscles, but this should not be too sudden or jerky. The
+gradual surrender brings greater control and the higher type of
+development.</p>
+
+<p>When we use what are known as secondary movements, that is, when we use
+the hands to manipulate the stomach or when somebody else rubs us, we
+should restfully and completely give<span class='pagenum'><a name="Page_94" id="Page_94">[Pg 94]</a></span> up the muscles and manipulate them
+or let them be manipulated in a state of rest.</p>
+
+<p>At times it may be well to manipulate a muscle when at full tension.
+When there seems to be a tendency to great constriction it may be well
+to manipulate a muscle during both contraction and relaxation and to
+test its relaxation. Again if a muscle does not seem to act as far as
+possible the opposing one may be found too short and may be manipulated
+to allow greater extension.</p>
+
+<p>12. Practice thoughtfully.</p>
+
+<p>That is to say, study yourself. Observe your needs. For example, stand
+against some perfectly straight post or door, with the heels and back of
+the head against it. Where the back curves most, there will be room for
+the hand. Now where do you feel the most constriction? Give attention to
+such parts.</p>
+
+<p>Even when lying on your back, by stretching the limbs and expanding the
+chest such wrong tendencies or faults in standing can be corrected. The
+chest can be set free when it is constricted. When it is carried too low
+you can directly separate the breast-bone from the spine. By sympathetic
+expansions of the torso and by manipulating with the hands the parts
+that are especially constricted, curvatures, even in the back, can be
+improved.</p>
+
+<p>In all cases in practicing expansion we should be careful that there is
+no increase in the curvature of the spine. The back should remain
+normal, or become more nearly normal if we find any perversions.</p>
+
+<p>A hollow back, as is well known, is more difficult to correct than a
+hollow chest, though both of them are abnormal. A hollow back can best<span class='pagenum'><a name="Page_95" id="Page_95">[Pg 95]</a></span>
+be corrected by the lifting of the feet, and the extension of the
+muscles of the back. If the hand is placed under the back where there is
+the greatest curvature there will be felt a normal action upon this
+curve of the spine.</p>
+
+<p>One point which has been discussed is whether training can affect the
+bones, or only the muscles. The whole body can be affected by training
+if the right methods are used. In correcting something like a hollow
+back, which has been of long duration, not only the balance of the
+muscles but the very articulations and ligaments and even bones may be
+affected by patient and persevering practice.</p>
+
+<p>If there is congestion in the region of the throat, the pivotal action
+of the head is important, but the hands can be made to do a great deal
+of work also during the pivotal actions. Such manipulation is one of the
+best remedies for sore throat, and also for dizziness, unless the
+dizziness is caused by a wrong condition of the stomach or liver, in
+which case the pivotal actions of the torso should be vigorously
+performed, with kneading by the hands, of the abdomen.</p>
+
+<p>If one limb is weaker than its mate it should be given more practice
+until balance is restored.</p>
+
+<p>If there is any muscle weak in any part of the body, we should find an
+exercise to strengthen it harmoniously.</p>
+
+<p>It can hardly be emphasized too often that the central muscles should be
+stronger than the surface muscles. Whenever we find, for example, a weak
+diaphragm, we should use a greater number of exercises for it and be
+careful not to give too much attention to the arm muscles.</p>
+
+<p>It is not mere strength to lift a heavy weight<span class='pagenum'><a name="Page_96" id="Page_96">[Pg 96]</a></span> that measures the degree
+of vitality or indicates length of life, but rather the harmony of all
+parts working together. The muscles connected with breathing should be
+stronger in proportion than the superficial muscles of the arms or lower
+limbs.</p>
+
+<p>People who perform one particular movement a great deal, such as a
+blacksmith in hammering, should study and use exercises for the parts
+that are habitually neglected.</p>
+
+<p>A little thought can correct every abnormal condition, even stiff joints
+and headache. By practicing patiently such tendencies may be practically
+eliminated.</p>
+
+<p>13. Practice progressively.</p>
+
+<p>Exercises are often taken intemperately. The student begins with
+enthusiasm, feels uncomfortable results from the extravagance, and then
+gives up the exercises.</p>
+
+<p>Begin carefully. Patiently practice the movement at first ten or twenty
+times, counting four with each step and accentuating the stretches, each
+day increasing a little, and after a week or two the results will be
+surprising. Let there be regularity even in the increasing of the
+exercises.</p>
+
+<p>We must take steps slowly, and gradually add others until we have the
+number which the normal condition of our system demands.</p>
+
+<p>Study your own strength and the effects of the exercises upon you.</p>
+
+<p>There are many ways by which an exercise may be made progressive. First,
+by gradually increasing the vigor of the movement. For example, lifting
+the feet from the bed, one foot may be lifted at a time, which is
+easier, or both may be lifted only a few inches at first. Second, the
+exercise may be performed more slowly and more vigor<span class='pagenum'><a name="Page_97" id="Page_97">[Pg 97]</a></span>ously. Third, by
+repeating the exercise a greater number of times. Fourth, by the
+addition of a greater number and variety of exercises.</p>
+
+<p>Sometimes a person is lame from practice. This is usually due to the
+breaking of small, delicate fibres. These fibres may have grown together
+by monotony of movement and by extending them suddenly or violently they
+may have been wrenched apart too suddenly. Muscular fibres should move
+freely. They will do so if we practice gradually, but violent practice
+may strain unused muscles and thus cause soreness. In general, the
+actions of muscles should be as varied as possible, but should be
+easily, progressively developed. Every successive day, exercises should
+receive a little more vigor until normal conditions are established.</p>
+
+<p>Some kinds of exercises may be omitted at first. We may leave out all
+the exercises sitting or those lying on the side. A few of the standing
+exercises may also be omitted.</p>
+
+<p>You will be tempted, however, to omit too much as a rule and then some
+special day to practice too many. Even if you do get a little sore or
+lame or feel a little as if you had overdone it is better than
+under-doing, and nature will soon correct the abnormal condition. The
+next time you practice the exercise you can eliminate the bad effects of
+your former practice.</p>
+
+<p>In all cases of sickness, or weakness from any cause, special care must
+be given to gentle stretches and manipulation. The movements should be
+slow and steady. Do not leave yourself in a state of pain but of
+enjoyment.</p>
+
+<p>Remember that growth in nature is slow. The stronger the organism, like
+the oak, the slower the<span class='pagenum'><a name="Page_98" id="Page_98">[Pg 98]</a></span> growth. A weed may grow almost in a night. Be
+patient, therefore, do not worry,&mdash;be persevering and regular in all the
+habits of life.</p>
+
+<p>Some constitutions need more exercise than others. Those who are growing
+fleshy need quick, vigorous exercises, while those who are growing thin
+and emaciated need slow, steady ones, as do those who are nervous.</p>
+
+<p>14. Establish periodicity.</p>
+
+<p>All development in nature proceeds in a regular and continuous sequence.
+There are certain alternations and variations, but these take place at
+specific periods.</p>
+
+<p>The organism will adapt itself to regular periods. Thus, if we take our
+meals regularly, we get hungry at the same time every day. We should go
+to bed at a regular hour; at that time the system demands rest and we
+become sleepy.</p>
+
+<p>Parents are so anxious that their children have a good time that they
+frequently cultivate irregular habits and thus lay the foundation of
+future failure.</p>
+
+<p>Health is greatly dependent upon regular hours for both work and
+recreation. Anything that interferes with periodicity in the human body
+interferes with vital functioning. Observe how regularly we breathe.
+There is a normal respiration, circulation, and beating of the heart
+which are practically the same for everyone. Any variation from these
+regular rhythms is serious.</p>
+
+<p>This principle of periodicity applies to exercises as well as to
+anything else. Some men have the habit of going to a gymnasium once a
+week. They take the exercises one day and neglect them for several days,
+then try to make up for lost time. The exercises in such cases are not
+enjoyed. They will be performed mechanically, if not per<span class='pagenum'><a name="Page_99" id="Page_99">[Pg 99]</a></span>functorily: at
+any rate, satisfactory results will not follow.</p>
+
+<p>If we take exercises every day at about the same time, say upon waking
+in the morning and on going to bed at night, the system will come to
+long for them just as the stomach craves food.</p>
+
+<p>Nature does not grow a little one day and then stop for a while; she
+does not grow a limb on one side and then another on the other side. All
+growth is continuous.</p>
+
+<p>Of course, this continuity is rhythmic. There is a different action day
+and night, but this in itself is a form of periodicity. In the same way
+we have summer and winter. The tree feeds itself in summer and during
+the winter the life remains hidden at the root while the process of
+making the texture firm proceeds with rhythmic alternation.</p>
+
+<p>All phases of life and growth are periodic. If, for any reason, there is
+an unusually severe winter the plants are killed. If there is a long
+period of drought vegetation dies. A certain normal amount of rain as of
+air, food, or soil is necessary to the growth of the plant.</p>
+
+<p>One reason for practicing in the early morning is the fact that it will
+connect exercise with the natural habits of the individual. The time of
+waking up should be periodic and will be so if we retire regularly. The
+practice of exercises on first awakening or retiring will also tend to
+help the normal time and amount of sleep. If we take exercises on first
+waking, as suggested, we shall awake about the same time and with
+greater enjoyment.</p>
+
+<p>The system will come to expand naturally; every cell will leap like a
+dog that prances with<span class='pagenum'><a name="Page_100" id="Page_100">[Pg 100]</a></span> joy when it sees its master getting ready to go
+for a walk.</p>
+
+<p>15. Practice regularly.</p>
+
+<p>Not only should the time be regular, the amount of exercise also should
+be about the same each day. We should not give a half hour or an hour
+one day and neglect it entirely the next any more than we should eat one
+extraordinary meal and then go without anything to eat for two or three
+days.</p>
+
+<p>The same is true also regarding the kind of exercise. It may be helpful
+to change some of the exercises, but we should have exercises for all
+parts of the body. If we substitute one exercise for another we should
+take care to exercise all the parts equally. We may change the kind of
+food, but the degree of sustenance it contains should not greatly vary.</p>
+
+<p>16. Practice patiently.</p>
+
+<p>Do not expect great results to come in a day, though you ought to feel
+some effect very quickly, yet it may take weeks, especially if there is
+any unusual weakness or abnormal condition. The slower and more varied
+the practice the better, other things being equal, because conditions
+are more important than the exercise and the normal adjustment of the
+various parts of the body is much more important than strengthening any
+local part.</p>
+
+<p>17. Practice slowly but decidedly and vigorously.</p>
+
+<p>The more slowly an exercise is practiced the deeper the effect. The
+lifting of the feet very slowly, for example, will have more effect upon
+the diaphragm than if done quickly. The holding of the chest high while
+lifting the feet slowly,<span class='pagenum'><a name="Page_101" id="Page_101">[Pg 101]</a></span> causes wonderful action of the diaphragm and
+of the stomach and vital organs.</p>
+
+<p>Slowness, however, does not mean hesitation, indifference, nor laziness.
+Mere lazy, indifferent practice will accomplish nothing. Let the
+movements be done slowly but decidedly and definitely.</p>
+
+<p>One should be careful if there is any particular part that causes pain.
+We should bring in secondary or kneading movements, with the hands. If
+the action is thoughtfully directed to the right part, if it is truly
+rhythmic and sympathetic, abnormal conditions will be removed.</p>
+
+<p>18. Exercise as well as sleep in the purest air possible.</p>
+
+<p>Sleep with your windows open. Let the air circulate across your room
+though not across your bed. Let the air be as pure as that out of doors.</p>
+
+<p>Perform your exercises in bed with your windows open and with but little
+covering. The vigorous exercises will bring greater warmth and you will
+feel the desire to throw off the blanket. Some of the exercises, of
+course, as lifting the legs, cannot be performed so well without
+removing the covering.</p>
+
+<p>The method of practicing the exercises as well as the amount, number and
+character of them, depends greatly upon the health and the vitality of
+the individual, but there must be a continual advance in the vigor and
+the number of the exercises.<span class='pagenum'><a name="Page_102" id="Page_102">[Pg 102]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="VI" id="VI"></a>VI</h2>
+
+<h3>ACTIONS OF EVERY-DAY LIFE</h3>
+
+
+<p>The benefit of exercises must be tested by the help they give to the
+actions of every-day life. The human body must perform certain movements
+which are continually necessary. These exercises enable us to do these
+movements with more grace and ease, with more pleasure to ourselves,
+with greater saving of strength and vitality, and in a way to give
+greater pleasure to others.</p>
+
+
+<h4>1. HOW TO STAND</h4>
+
+<p>"Man is the only animal," says Sir William Turner, "with a vertical
+spine." The bird stands upon two feet but the spine is not vertical.
+Strictly speaking no animal stands erect except man.</p>
+
+<p>The primary aim of all true exercise for the improvement of health and
+the prolonging of life must affect the erectness of the human body and
+the counterpoise curves of the spine. The axis of the spine must be
+vertical.</p>
+
+<p>Nearly all the exercises from the very first tend to accomplish this
+result. The expansion of the chest, the pivotal flexing of the torso,
+the lifting of the feet, the stretching, the co-ordinate action between
+the summit of the chest and the balls of the feet, and the exercises in
+sitting and standing, all tend to establish this most important
+condition.</p>
+
+<p>There must be activity at the summit of the<span class='pagenum'><a name="Page_103" id="Page_103">[Pg 103]</a></span> chest. The head and the
+chest are the first to give up and sag. We can see that the skeleton has
+no bones below the breast bone to support it. The lower ribs are
+floating ribs and the other ribs have an angle downward. Everything is
+arranged with reference to the expansion of the chest. This is the
+central activity in standing properly.</p>
+
+<p>We can see, as has been shown, that man is held up seemingly from above.
+Man comes into stable equilibrium only when the body is supported from
+the summit of the chest. Levitation opposes gravitation.</p>
+
+<p>It will be observed that the first exercises concern the expansion of
+the chest and when the exercises are properly performed, this expansion
+of the chest is indirectly sustained through them all.</p>
+
+<p>If we observe a person standing properly, we find that a line dropped
+through the centre of the ear will fall through the centre of the
+shoulder, the centre of the hip, and the centre of the arch of the foot.
+The things that cause bad positions are: the chest inactive, the hips
+sinking forward, the head hanging downward or lolling to the side, the
+body sinking to the heel, and weak knees; but all of these seem to be
+corrected when the chest is properly expanded and elevated.</p>
+
+<p>To stand well, therefore, one should stand upright; the chest well
+expanded so as to bring all parts into co-ordination and establish a
+true centrality in the body. In a certain sense, there seems to be an
+axis of the body by which it rests easily upon one foot while the other
+leg and hip are perfectly free. The body is also perfectly free to pivot
+and to pass the weight to the other foot.</p>
+
+<p>The recommendation to "stand tall" is more or less helpful, but there
+must be some qualification.<span class='pagenum'><a name="Page_104" id="Page_104">[Pg 104]</a></span> Stand tall, but not with rigidity or
+stiffness. The body must be elastically and sympathetically tall, and
+also sympathetically expanded, man must stand as if held up from above
+rather than from below, expanded and elevated by feeling and thought
+rather than by mere will. The centrality, ease and harmony of the poise
+are of more importance than the tallness.</p>
+
+<p>When one stands properly on one foot a spiral line from the top of the
+head to the foot is developed. The head inclines slightly toward the
+side that bears the weight, the torso slightly inclines in opposition
+and the active lower limb takes a slightly opposite inclination. This
+line which has been called the line of beauty is very common in nature.
+It is found all over the human body.</p>
+
+<p>When the face is animated with joy and gentleness, such spiral curves
+appear in all directions. The presence of this line is an element of a
+beautiful face and of a graceful body.</p>
+
+<p>The beneficial effects of such a poise are seen at once. The breathing
+is free. When a person stands in bad poise there is constriction of the
+respiratory muscles so that he is uneasy, he shifts from foot to foot.
+But when one stands in stable equilibrium, he stands restfully, easily
+and gracefully, and can move in any direction freely. His body also
+becomes expressive and acts under the dominion of feeling.</p>
+
+
+<h4>2. HOW TO WALK</h4>
+
+<p>The character of a person's position in standing will determine the
+character of the walk. If one has learned to stand in stable equilibrium
+he will walk suggesting repose. If he stand in a discordant poise he
+will walk in a discordant chaotic<span class='pagenum'><a name="Page_105" id="Page_105">[Pg 105]</a></span> way and will be continuously fighting
+to stand up.</p>
+
+<p>When a person stands in an accordant poise the walk is a progression
+forward and a levitation upward rhythmically and freely, the spiral
+lines alternating with every step.</p>
+
+<p>Every line of the body acts rhythmically. There is not only rhythmical
+alternation of the lower limbs and of the movements of the weight from
+foot to foot but all the lines of the body alternate rhythmically.</p>
+
+<p>A good walk is the carrying out of a man's purpose. Accordingly there is
+an attraction forward and upward at the summit of the chest.</p>
+
+<p>There are some abnormal walks where men seem to be drawn by the head,
+some walk as if drawn by the nose or chin, by the hips or by the knees
+or even the feet. The gravitation of the body forward toward the
+carrying out of one's purpose should be from the centre of gravitation
+and should be upward.</p>
+
+<p>"Onward and upward, true to the line." Man in his very walking seems to
+be a progressive being. To climb a declivity, he seems to move forward
+and upward. In a bad walk a man seems drawn downward.</p>
+
+<p>The poise of the body in standing and walking is most affected by this
+series of exercises. The co-ordination between the summit of the chest
+and the feet in rhythmic alternation, the simultaneous activity of the
+chest in all movements or exercises develop good positions in standing
+and natural actions of the body in walking.</p>
+
+<p>The extensions especially when in alternation bring the body also into
+the normal spiral lines and tend also to extend the muscles especially
+at the<span class='pagenum'><a name="Page_106" id="Page_106">[Pg 106]</a></span> side so that the shoulder does not seem to be drawn down toward
+the hip, but acts with the torso freely.</p>
+
+<p>When exercises are practiced properly the whole bearing of the body will
+begin to improve.</p>
+
+
+<h4>3. HOW TO SIT</h4>
+
+
+<p>Badly as people stand, they sit possibly worse. Most people sit in the
+most unhealthful as well as in the most ungraceful way. Generally there
+is a complete "slumping" of the chest, the spine is brought into a wide,
+single curve instead of its counterpoise curves.</p>
+
+<p>All the exercises from the very first, have a bearing upon the
+establishment of the normal conditions of the spine. If the exercises
+are well practiced, especially the elevation and expansion of the chest,
+the spine is strengthened and its normally proportioned curves are
+established.</p>
+
+<p>Bad positions in sitting are extremely common. Book-keepers, editors,
+seamstresses and children in school need careful attention. Special
+exercises should be given, such as the "harmonious expansion of the
+chest" in sitting and the use of the arms to develop the uprightness of
+the torso.</p>
+
+<p>Bad positions in sitting are often due to a false sense of rest. Muscles
+not acting harmoniously tend to completely collapse. Many people sit
+without true rest, and are continually shifting their position in a vain
+search for rest.</p>
+
+<p>What is rest? The chief rest comes through the alternation of activity
+and passivity, that is, through rhythm. Passivity alternating with
+activity brings rest to the human heart and is the best mode of rest.
+Rest also results from normal functioning. A person can sit or stand in
+true<span class='pagenum'><a name="Page_107" id="Page_107">[Pg 107]</a></span> poise, giving freedom to breathing, and be able to rest much more
+truly than in an unnatural, abnormal, collapsed condition.</p>
+
+<p>This can be well illustrated by the fact that when a person starts out
+to walk with the chest slumped, the head hung down and with all the
+vital organs cramped, he comes back more weary than rested.</p>
+
+<p>In walking we should, as has been shown, keep the chest well expanded,
+the body elevated, co-ordinating all the normal relations of parts. If
+we walk in this way it tends to rest rather than to weary us.</p>
+
+<p>Therefore stand sympathetically expanded and easily tall. Walk in the
+same way and sit in the same way. Let there be a certain exhilaration
+and a sense of satisfaction.</p>
+
+
+<h4>4. HOW TO LIE DOWN</h4>
+
+<p>Dr. Lyman Beecher said that one should always assume a horizontal
+posture in the middle of the day. The heart, he said, had less difficult
+work to pump the blood horizontally than vertically.</p>
+
+<p>Henry Ward Beecher attributed his power to do a great deal more work
+than ordinary men to this habit of his life of always resting in the
+middle of the day.</p>
+
+<p>He justified his habit by quoting from his father, using even his
+father's antique pronunciation of "poster."</p>
+
+<p>There is no doubt truth in this. To one very active and who performs a
+great deal of work it brings a variety of positions and greater rhythm.
+It rests the vital organs. It brings a harmonious repose and relation of
+parts.</p>
+
+<p>Even in lying down, we find abnormal conditions. Some men cramp and
+constrict themselves.<span class='pagenum'><a name="Page_108" id="Page_108">[Pg 108]</a></span> The chest is allowed to collapse and the whole
+body tends to be drawn together. Grief or any negative emotion of
+feeling or condition destructive to health tends to act in this way.</p>
+
+<p>People, therefore, should lie down properly. They should lie down, as
+has been said, sympathetically and expansively long. They should
+directly manifest courage rather than shrinking, joy rather than
+sadness, with thankful animation rather than in a despairing state of
+mind. By the expression of joy and courage and peaceful repose and with
+a deep sense of the acceptance and realization of the good of life lying
+down will mean more. Express this in the body by normal position, by
+expansion, no matter what attitude the body may occupy. Man, whether he
+chooses or not, always expresses the state of his mind in the action of
+his body. And by cultivating the right mood and expressing the right
+feeling and so exercising the parts of his body as to express normally
+and more adequately that mood, men will develop not only health,
+strength and long life; but will also develop a nobler and stronger
+personality and more heroic and courageous endurance.</p>
+
+<p>The exercises, accordingly, should be applied to the simplest movements
+of every-day life. They must not be taken as something separate from
+life, but as an essential part of it, as necessary to life as a smile is
+to the face.<span class='pagenum'><a name="Page_109" id="Page_109">[Pg 109]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="VII" id="VII"></a>VII</h2>
+
+<h3>WORK AND PLAY</h3>
+
+
+<p>"Blessed," says Carlyle, "is the man who has found his work. Let him
+seek no other blessing."</p>
+
+<p>A man out of work is one of the saddest of all sights. There possibly is
+a sadder one, the man who has lost the power to play. The child in whom
+the spirit of play has been crushed out is saddest of all.</p>
+
+<p>Work is natural. One who does not love to work is greatly to be pitied.
+Fortunately, such people are rare. When a man finds his work and becomes
+actively occupied with it he is happy. He, however, often overdoes it
+and the difficulty is not to work but to play.</p>
+
+<p>Usually it is thought that there is antagonism between work and play. On
+the contrary, they are more alike than most people think.</p>
+
+<p>According to William Morris, "Art is the spirit of play put into our
+work." The union of work and play is absolutely necessary to human
+nature.</p>
+
+<p>By work we generally mean something that comes as a duty, something
+which we are compelled to do or something which we must do from
+necessity in order to win a livelihood.</p>
+
+<p>Play is usually regarded as something that is pure enjoyment and
+spontaneous. A recent cartoon pictured a boy complaining because his
+mother had asked him to carry a small rug up to the<span class='pagenum'><a name="Page_110" id="Page_110">[Pg 110]</a></span> top of the house,
+then portrayed the same boy, after a ten-mile trudge, climbing a steep
+hill with a load of golf sticks, the perspiration streaming down his
+face, saying, "This is fine!"</p>
+
+<p>The same task may therefore be regarded as work or play according to the
+point of view. The difference is the degree of enjoyment, the attitude
+or feeling toward the thing to be done.</p>
+
+<p>We can control our attention, we can look for interesting things in
+almost any effort. In either work or play we require a rhythmic
+alternation between enjoyment and resolute endeavor.</p>
+
+<p>The principles advocated in this book and its companion, "The Smile,"
+should prepare a man for the work and the play of life. Exercises taken
+at any time should serve as a remedy for the evil effects of hard work
+of any kind.</p>
+
+<p>The exercises give the best preparation for work and because many of
+them are taken lying down they do not exhaust but accumulate energy.
+They also stimulate and develop a harmony and activity of man's whole
+being.</p>
+
+<p>The shortest and best answer that can be made to the question "How to
+work" is, to work rhythmically. This is the way Nature works. There is
+action and reaction.</p>
+
+<p>The law of rhythm, which has already been explained, must be obeyed in
+our every-day tasks. It applies to every step we take.</p>
+
+<p>One of the best results of these exercises is that they develop a sense
+of rhythm.</p>
+
+<p>There are many violations of rhythm. One is continuing along one line
+too long. Work can be so arranged as to be varied. We can work at one
+thing several hours and then we can delib<span class='pagenum'><a name="Page_111" id="Page_111">[Pg 111]</a></span>erately drop it until the next
+day and take up some other phase of work.</p>
+
+<p>Without rhythm, work becomes drudgery. A more specific violation of
+rhythm is a failure to relax and to use force only when needed.</p>
+
+<p>The greatest effect of force comes through action and reaction.
+Sometimes a man uses unnecessary parts and uses them continually. That,
+of course, will cause weariness.</p>
+
+<p>There are hundreds of questions regarding such discussions in as many
+books in our day. Mr. Nathaniel J. Fowler, Jr., in "The Boy," a careful
+book which is a treasure house of information, has gathered answers to
+leading questions from two hundred and eighty-three prominent men. Many
+of these, in fact, most of them, advise a boy, when he is not satisfied
+with his work and is pretty sure that he is not adapted to it, to change
+his occupation.</p>
+
+<p>It is a difficult point upon which to give advice, but other things
+being equal, work should be enjoyed. When not enjoyed there should be a
+serious study of the man himself, a study of his attitude toward life, a
+study of his possibilities, a study of his opportunities, and also a
+study of what he is best fitted for, and an endeavor to find this.</p>
+
+<p>It is surprising, however, how far men can adapt themselves, even change
+their very nature in accomplishing a work which is laid upon them as a
+duty. One of the greatest artists of New England took care of his
+brothers and sisters and his father's farm, at a crisis, and kept a
+little shed outside the house where he painted at odd moments. He had an
+avocation as well as a vocation. He gave up his trip to study in Europe
+as he wished<span class='pagenum'><a name="Page_112" id="Page_112">[Pg 112]</a></span> to study; he did a vast amount of work which was regarded
+by many as drudgery, and he was compelled to study his art only at odd
+moments. Despite all this, George Fuller became one of the most
+illustrious and original of American artists. Today his pictures are in
+all the leading museums, and command a high price.</p>
+
+<p>What is drudgery? Dr. James Freeman Clark defined it as "work without
+imagination." Anything can be made drudgery. A man can study art, or
+sing, paint pictures, edit newspapers, or write books and make his work
+drudgery. Drudgery is working perfunctorily. It is work without
+aspiration, work without an ideal.</p>
+
+<p>No man can do anything well in life, without an ideal. If a man
+undertakes a certain work he must begin it by awakening and realizing
+the importance of that work in the world's life. He must form a definite
+ideal of the best possible way of doing that work and of its relation to
+the world.</p>
+
+<p>In short, no man can accomplish anything in a negative, indifferent
+attitude toward his work. He must look upon it from the side of its
+importance, the side of its beauty, the side that is interesting to him,
+the side that shows its influence and helpfulness toward the world.</p>
+
+<p>Play, to the little child&mdash;and also to the hard working man&mdash;is more
+serious than work. When work begins to be perfunctory, play is the only
+remedy. In such a case a man is in a dangerous rut and must adopt a new
+rhythm.</p>
+
+<p>"All work, and no play, makes Jack," or any other donkey, "a dull boy."</p>
+
+<p>The first principle of play must be to obey our higher impulses. To play
+means the ability to<span class='pagenum'><a name="Page_113" id="Page_113">[Pg 113]</a></span> change our occupation. It means the ability to
+obey other impulses than perfunctory ones.</p>
+
+<p>Some men regard play as something low. On the contrary, notwithstanding
+the "recapitulation" theory, play should be a new aspiration, a deeper
+assertion of freedom, a higher opportunity for suppressed energies.</p>
+
+<p>To play, certain feelings and conceptions of our nature must be
+awakened. Play reveals character even more than work because it shows
+the latent impulses of the man. Therefore, if in college, in school, or
+in childhood, in playing with companions, the right associations are
+brought to bear, the right persons are received as mates, then the very
+sympathy and contact with others will cause higher aspirations, deeper
+enjoyments, more spontaneous endeavor, and renewal of life. Play is
+sub-conscious, it is giving way in some sense, to instinct; but it is
+deliberatively giving up. It implies enjoyment but it does not
+necessarily imply the gratification of low desire.</p>
+
+<p>Something can be said in favor of athletics. A story is told of a
+gentleman who visited his nephew in a large private school. He went
+around the athletic field and asked the trainers about his relative.
+Then the uncle found the boy in his room, digging. He said, "What are
+you doing here? None of the trainers see anything of you. What is the
+trouble?" The student answered, "I have been sick and I have been
+working hard to catch up." "Get out of this," replied the uncle, "I went
+to preparatory school and to college to find friends, to get enjoyment,
+to learn how to play, to come in contact with men. That is the serious
+business of school and college."</p>
+
+<p>There are some who consider this the very worst<span class='pagenum'><a name="Page_114" id="Page_114">[Pg 114]</a></span> of heresies. I used to
+think so myself; but contact with students in colleges and universities
+has enabled me at least to see the point of view of this gentleman. Many
+times I have met men who were not getting the most out of their college
+or university course though you could not tell that from their
+scholarship or so-called "standing." They lacked the spirit of
+enjoyment, the power of initiative. They lacked the power of sympathetic
+touch with other men that makes greatly for success in life.</p>
+
+<p>To my mind there are some games which bring no sympathetic touch among
+men. Mere games are not always worthy of the name of play. They become
+drudgery, and they cause certain constrictions. They fetter the whole
+life. They call for perfect silence, call for the exercise of great
+mechanical skill. Frequently we find men playing games which are
+analogous, if not identical, with their work. Games should be different
+from work. They should bring sympathetic enjoyment. They should bring
+exultation.</p>
+
+<p>A noted physiologist sent by his government to examine into the physical
+training of other countries visited a leading school in England and
+found the pupils one morning, during the best hours of the day, at play.
+Approaching one of the boys, he asked for the principal, and was
+conducted very politely to the master. The visitor was greatly impressed
+by the boys. He asked the principal why it was that his boys were
+playing during the best part of the day. "Ah," said the principal, "that
+is part of our method. We want the best time in the day to be devoted to
+their outdoor exercises and sports. We take the utmost care that the
+boys shall come into the most sympathetic<span class='pagenum'><a name="Page_115" id="Page_115">[Pg 115]</a></span> spirit with each other, and
+anything that happens wrong on the playground is to us fully as serious
+as what happens in their studies."</p>
+
+<p>There is a universal conception that play is not serious. Children are
+allowed to do just as they please. This is a mistake. Froebel has taught
+the true spirit and importance of play. Some people consider his
+explanations as being purely speculative, if not insane; but the great
+majority of those who have really studied child life agree with him.</p>
+
+<p>It is important what games the child is given. The play must be enjoyed.
+It should awaken creative energy. It should appeal to the imagination
+and feelings and not be a purely mechanical exercise of will. It is
+absolutely necessary for the unfoldment of character that the child come
+into touch with other minds, and also into contact with things.</p>
+
+<p>Someone has summed up the whole principle in a sentence: "Bring such
+objects before the child as will stimulate spontaneous activity." The
+objects may be animals, birds, leaves, flowers, balls, sticks, anything
+which can awaken human faculties or be turned into a tool.</p>
+
+<p>Arts are given us rather for avocations, for our enjoyment, as a test of
+our ability to appreciate the different points of view. Each art, as I
+have often tried to say, expresses something that no other art can say,
+and he is a cultivated human being who can read all the arts and enjoy
+them. The aim of art is to guide our energies in higher directions, and
+to stimulate our ideals. Art develops attention and trains us to become
+interested in a great variety of directions.</p>
+
+<p>As a proof of this observe the great beauty of<span class='pagenum'><a name="Page_116" id="Page_116">[Pg 116]</a></span> nature. We are stirred
+to go out of doors, to go into the woods and note the beautiful scene
+and the music of the pines that calls us. Nature everywhere seems at
+play, seems to invite men to come out into her unlimited playground, the
+playground of universal principles and fullness of life.</p>
+
+<p>The poet, Schiller, explained all art as being derived from the play
+instinct. It has been said that play is the overflow of life. Life,
+love, joy, all noble ideals, must awaken spontaneity or they will not
+grow. All parts of man's nature must have expression and not be
+repressed. Play is given to stimulate and to express the spontaneous in
+us, to manifest emotion and imagination and a sense of freedom. Freedom
+is a necessity of all unfoldment. Even the flower must bloom
+spontaneously from the energy within. The sun that calls forth the
+leaves on all the trees does so by warming the roots in the tree and
+bringing the gentle south winds which fan the waving branches into
+activity and cause the unfolding buds to be filled with spontaneous
+life.</p>
+
+<p>The whole world is full of joy and love. It is human ambition and
+jealousies that bring the hindrances.</p>
+
+<p>The rhythmic alternation and the necessary relation of work and play to
+each other can be seen in the very constitution of man. Play alone may
+develop obedience to lower impulses; while work alone tends to repress
+the higher aspirations and spontaneous energies.</p>
+
+<p>Even a man's health and strength as well as success depend upon the
+rhythmic alternation of work and play.</p>
+
+<p>While reading over the copy for this book for<span class='pagenum'><a name="Page_117" id="Page_117">[Pg 117]</a></span> the last time, when in
+that agonizing state which some writers know, undecided whether to throw
+it into the fire or send it to the printers, I read at the suggestion of
+a friend, Eleanor H. Porter's little book, "Pollyanna." That simple,
+wholesome story has given me courage. The fundamental lesson in it is
+that we should find always something about which to be glad, no matter
+how severe the trial or how disappointing the event.</p>
+
+<p>Goethe gave as rules for a life of culture:&mdash;"Every day see some
+beautiful picture, hear some beautiful piece of music, read some
+beautiful poem." These might develop culture in a narrow sense, but to
+broaden and deepen our lives we need every day to see something
+beautiful in nature, and in the lives and characters of our fellow
+beings.</p>
+
+<p>Dr. Howard Crosby once remarked that by giving ten minutes to the
+telegrams of the newspapers any man should be able to keep in touch with
+the life of mankind.</p>
+
+<p>The Boy Scouts and the Campfire Girls are emphasizing some important
+phases of education and life which have been too often overlooked.</p>
+
+<p>One of the Boy Scout rules implies that every day a boy should perform
+some kindly act for others.</p>
+
+<p>The importance of a boy's stepping up to an elderly lady looking for an
+electric car and giving her assistance, or carrying a lot of bundles for
+someone cannot be too highly emphasized. These boys take no "tips." They
+are trained to serve for the sake of the serving. These suggestions and
+services awaken the higher nature of the boy or girl. Such movements
+should be universally supported.<span class='pagenum'><a name="Page_118" id="Page_118">[Pg 118]</a></span></p>
+
+<p>One of the most important helps to the boys should not be overlooked. In
+offering their services they are led to express their best selves. It is
+important that they should learn to approach strangers with polite
+confidence and courage when offering assistance.</p>
+
+<p>I gave my seat once to a woman in a street car and at first I felt a
+little resentful because not by look or word did she express gratitude.
+As I glanced at the woman, however, I saw that she really desired to
+thank me but was embarrassed. She did not know how to do so. How few are
+taught the languages!</p>
+
+<p>If the Boy Scouts and the Campfire Girls do nothing else than to learn
+to express their willingness to serve they have made a wonderful gain
+for active, useful and successful lives.</p>
+
+<p>Of course, the primary aim is the good deed, but are not the kind tone,
+word and polite bow fully as necessary? Are they not the entering wedge
+and do they not appeal to the higher nature in the same way that the
+thought of being of service inspires the boy or girl?</p>
+
+<p>While doing is the great thing, yet it is necessary to say in union with
+doing. There is really no antagonism between expression in kind looks,
+tones or words, and acts. They are inseparably connected.</p>
+
+<p>These same principles apply also to the Campfire Girls. They must not
+only be trained to do things but trained to realize their own
+personalities and to draw out the best in others. Then the actions will
+begin to be more expressive of the real personality of the boy or the
+girl and the seeing, doing and becoming will form an organic unity.
+Someone has said that the great law of education is,<span class='pagenum'><a name="Page_119" id="Page_119">[Pg 119]</a></span> first, to know;
+second, to do; third, to become. The doing implies not only action, but
+expression. Certainly we do not become what we know till we do or
+express through word, tone and action.</p>
+
+<p>The most successful men in the world have certain principles to guide
+their every-day life. If we could only smile instead of frown, when
+people criticize or condemn us, how much more successful would be our
+lives!</p>
+
+<p>Every day we can discover something interesting in our fellow-men.</p>
+
+<p>We can learn to listen.</p>
+
+<p>We should work when we work and play when we play. We should not play in
+a half-hearted way worrying about our work; and when we work we should
+do so with all our might.</p>
+
+<p>We ought to have regular periods of rest; we ought to avoid unpleasant
+topics in conversation. Everyone should have a vocation as well as an
+avocation.</p>
+
+<p>May we not summarize all these suggestions into a few statements which
+will enable us to co-ordinate work and play, and aid us in our daily
+lives to obey the principles that should govern us from our first waking
+moments? Every Day:</p>
+
+<p>1. Smile when tempted to frown; look for and enjoy the best around you.</p>
+
+<p>2. See, hear or read, that is, receive an impression from something
+beautiful in nature, art, music, poetry, literature or your fellow-men.</p>
+
+<p>3. Think, feel or realize something in the direction of your ideals and
+in some way unite your dreams with your every-day work and play.</p>
+
+<p>4. Express the best that is in you and awaken others to express the best
+in them.<span class='pagenum'><a name="Page_120" id="Page_120">[Pg 120]</a></span></p>
+
+<p>5. Serve some fellow-being by listening, by kind word or deed.</p>
+
+<p>6. Share in some of the great movements of the race.</p>
+
+<p>All these refer to an important point&mdash;that we should be teachable and
+should receive right impressions. This is of primary importance.
+Breathing means the taking of breath. We should begin the day with
+joyous and glad acceptance of life and all that it brings. A spirit of
+thankfulness and acceptance is the true spirit of life.</p>
+
+<p>We, however, need active expression. As breathing implies not only
+taking breath but giving it out, so impression and expression are
+necessary elements of the rhythm of life.</p>
+
+<p>Hence even these six things are incomplete. We should also exercise our
+higher faculties and powers, especially those we are not habitually
+using in our work. Our whole nature should be active if we are truly to
+live. Our higher faculties should not be regarded as concerned only in
+mere dreaming. Our ideals should be connected with our daily work and
+contact with mankind if we are to cease drudging or working without
+imagination. Accordingly by word, thought or act, we should express
+every day the best that is in us. Moreover, fully as important as these,
+we should every day come into sympathetic touch with our fellow-beings
+and call forth the best in them.</p>
+
+<p>Expression implies a neighbor,&mdash;some other being with whom we can
+communicate. Do not think for a moment that such expression is empty. Of
+course, we must go on and endeavor every day to serve someone by a kind
+act, but a kind word must not be despised. How many hearts are over
+burdened because they lack a sympathetic lis<span class='pagenum'><a name="Page_121" id="Page_121">[Pg 121]</a></span>tener! To be a polite
+listener is one of the beautiful things in human life. Remember, also,
+that many who have seen an opportunity and desired to do a kind act have
+failed from inability to express the wish by word, smile or bow.</p>
+
+<p>Expression is not separate from impression. We must receive our
+impressions from every source, then we must express to others the best
+that is in us and become such sympathetic listeners that others will
+unfold the best in themselves and thus come into that plane where we can
+sympathetically participate in the lives of others.<span class='pagenum'><a name="Page_122" id="Page_122">[Pg 122]</a></span></p>
+
+
+
+<hr style="width: 65%;" />
+<h2><a name="VIII" id="VIII"></a>VIII</h2>
+
+<h3>SIGNIFICANCE OF NIGHT AND SLEEP</h3>
+
+
+<p>Anyone who wishes for improvement in health, strength, grace, ease, or
+vitality, or, in fact, in anything, must realize especially the
+significance of the law of rhythm.</p>
+
+<p>Rhythm is a law of the whole universe. The music of the spheres is no
+fable. Observe, too, the rhythm of the seasons. Everywhere there is a
+co-ordination of the finite and the infinite, the individual and the
+universal,&mdash;a unity of forces acting in a sequence of natural
+co-ordinations.</p>
+
+<p>Of all the illustrations of rhythm one of the most important is the
+alternation of day and night. Every plant awakes and rejoices with the
+sun and it recognizes the sunset and goes to sleep as the darkness
+comes. The few exceptions only prove the rule, and even these simply
+reverse day and night and are equally rhythmic.</p>
+
+<p>The value of day and night to man is well known. When there is a
+continuous work to be done it has been proven scientifically that those
+who work at night cannot accomplish so much as those who work by day.
+The very same man cannot do the same amount and grade of work in a night
+that he can do in a day.</p>
+
+<p>The human system is built up by various rhythms like that of day and
+night. There is a natural call for rest, for recuperation and the
+surrender<span class='pagenum'><a name="Page_123" id="Page_123">[Pg 123]</a></span>ing of all our voluntary energies that the spontaneous
+activities may have their turn.</p>
+
+<p>The Psalmist, after he has gone all over the beauties of the world
+exclaims, "Man goeth forth unto his work and to his labor until the
+evening." Here he pauses, for the beauties of the evening seem to awe
+him for a moment into silence, and then he breaks forth into a universal
+paean of praise: "O, Lord, how manifold are thy works! in wisdom hast
+thou made them all."</p>
+
+<p>Night is a part of the normal rhythm of nature. Every plant and every
+bird welcomes night as well as morning.</p>
+
+<p>Serious and abnormal, indeed, is the state of one who cannot sleep. Next
+to the importance of a right awakening in the morning is the peaceful,
+restful retirement at night.</p>
+
+<p>Edison boasts of how little sleep he needs, and claims that sometime man
+will cease to sleep. He says that sleep is only a habit.</p>
+
+<p>As a matter of fact, by working rhythmically through all the hours of
+the day, by obeying the law of rhythm at all times, a man may possibly
+need less sleep, but the repose of unconsciousness seems a part of the
+Creator's economy.</p>
+
+<p>"He giveth His beloved sleep."</p>
+
+<p>By living in obedience to the law of rhythm and especially by taking
+some rhythmic exercises before lying down, we can sleep better.</p>
+
+<p>Almost innumerable are the suggestions, rules, or recipes on how to go
+to sleep.</p>
+
+<p>One says, "Keep counting until you fall asleep."</p>
+
+<p>Another says, "Watch a flock of sheep jumping over a fence, counting
+each one as it jumps."</p>
+
+<p>A third says, "Watch a bird sailing around in<span class='pagenum'><a name="Page_124" id="Page_124">[Pg 124]</a></span> the sky. Keep the mind
+upon it and watch it as it steadily sails until you are asleep."</p>
+
+<p>Someone says, "Repeat the Twenty-third Psalm over and over, the more
+rhythmic, the better."</p>
+
+<p>Another says, "Think of the sky. Keep the mind upon its expanse."</p>
+
+<p>Still another, "Think of the Infinite and Eternal Source of the
+universe."</p>
+
+<p>Among all these suggestions we can find some truth. Nearly all of them
+imply concentration of the mind. If attention can be focused and held at
+a point, the excited activity of thinking may be stopped and the body
+consequently brought into a state of acquiescence. They succeed, if they
+do succeed, because attention is turned from worries to something
+besides the antagonism, excitements and duties of the day.</p>
+
+<p>Another element in the suggestions is their regularity. Watching the
+sheep jump over a fence and counting one at a time, for example, affects
+the breathing and all the vital forces of the body. This causes rhythmic
+co-ordination of all the elements and the unity of this will, of course,
+bring sleep. The sense of harmony and rhythm and self-control should be
+gained; all antagonistic, chaotic and exciting thoughts and all worry
+should be eliminated as far as possible before lying down. When we lie
+down, we should turn our attention away from the excitements of the
+world to something calm and reposeful.</p>
+
+<p>Accordingly there is nothing better than to repeat some of the exercises
+of the morning. These stretchings, practiced slowly and rhythmically,
+will equalize the circulation, the taking of deep breaths, very
+rhythmically, will tend to restore<span class='pagenum'><a name="Page_125" id="Page_125">[Pg 125]</a></span> respiratory action and the other
+exercises will tend to eliminate constriction from local parts.</p>
+
+<p>Observe the necessity once more of harmonious thought and positive
+emotion, for here again there will be a temptation to dwell upon the
+failures of the day. It is so hard to forget some unkind word, some
+failure on our part to grasp a situation at the right time. We can
+easily remember the wrong word we ourselves spoke and deeply regret our
+failure to enter into sympathetic touch with someone.</p>
+
+<p>In such an excited frame of mind, with the nerves wrought up at the
+thought of the day's work and with all these discordant pictures
+thronging into our consciousness, sleep becomes impossible.</p>
+
+<p>Sometimes one is too weary to go to sleep, or sinks into a deep slumber
+which is not normal. The taking of breath is short and the giving up of
+the breath more sudden. This sleep will not be refreshing. Nine times
+out of ten such a one will wake up in the morning feeling more weary
+than when he lay down at night. Of course, if a man could sleep for an
+unusual number of hours, nature might in time restore him. The
+excitement of our civilization prevents normal conditions and therefore
+we must aid nature. Man must understand the laws of life and so use them
+as to find rest properly.</p>
+
+<p>We need harmony in our thoughts, to let them dwell on what is sacred and
+beautiful that our sleep may be normal and that we may enter into the
+world of slumber with sympathetic conditions.</p>
+
+<p>We must, also, laughingly throw off negative thoughts and feelings and
+allow expansion and stretching to equalize the circulation. All the
+vital<span class='pagenum'><a name="Page_126" id="Page_126">[Pg 126]</a></span> functions must be harmonized. As we perform these exercises once
+more we find various congestions that have resulted from the
+one-sidedness of our day's work,&mdash;congestions around the throat, parts
+of the body are weary, constricted, and cramped. By stretching ourselves
+we can harmoniously adjust the activities of our breathing and
+circulation. All parts can be restored to harmony and we can rest
+properly.</p>
+
+<p>After all, what is rest? It is not a mere slumping into inactivity. It
+is allowing the involuntary rhythm of our being, the sympathetic
+co-ordination of all the forces of our body to act normally. The rhythm
+of our volitional activities must be given up to the rhythm of the
+unconscious and involuntary life.</p>
+
+<p>Before this rhythm can reign we must remove all constrictions from any
+part of the body.</p>
+
+<p>After taking these exercises we should feel the sympathetic enjoyment of
+all the cells of our bodies, then sleep will be refreshing, the rhythm
+of breathing will be normal and the circulation and vital processes will
+proceed easily and rhythmically.</p>
+
+<p>What are the differences in the practicing of exercises in the morning
+and evening?</p>
+
+<p>In the first place the exercises in the evening should be more steady,
+more regular, more harmonious, slower and more rhythmic. Every exercise
+must soothe the excited nerves, the agitated brain, and the weary
+respiratory muscles, the heart, and all the circulatory system.</p>
+
+<p>Release needs to be especially emphasized. After every stretch, for
+example, every part of the body must be relaxed. The reaction will take
+more time on account of the greater activity<span class='pagenum'><a name="Page_127" id="Page_127">[Pg 127]</a></span> through the day. We
+should, therefore, take especial pains to accentuate the recovery or
+recoil of the muscles into sympathetic passivity and rest.</p>
+
+<p>The object is now not to stimulate as much as in the morning, but to
+allay all excitement, harmonize the co-ordination of all parts, remove
+all local activities in the different parts of the body, establish
+centrality of the vital functioning and the diffusion of blood and
+feeling into every part.</p>
+
+<p>It is well to practice the exercises on a hard floor before getting into
+bed.</p>
+
+<p>The more violent exercises should of course be omitted unless there has
+been a one-sided position during the day. For example, standing
+exercises will be beneficial for a person who has been sitting all day.
+We must practice intelligently, and carefully apply such exercises as
+are needed. Harmony means the removing of constrictions and
+over-activity in certain parts which one finds upon exercising. These
+often need to be vigorously exercised so as to restore the harmonious
+condition.</p>
+
+<p>On lying down on the floor feel in stretching as if the body weighed a
+ton,&mdash;feel the weight of the arms, legs and head.</p>
+
+<p>Often we lie down but soon the excitement of a thought brings us to our
+feet before we know it. Eliminate all such exciting ideas, then let the
+stretch reach every part. Let it be slow and steady and let the release
+be gradual. There should be a complete rest for quite a little period
+before the next activity. Other things being equal, the activity should
+be less than one-third of the surrender not only in time but in
+attention.</p>
+
+<p>Just before going to sleep it is well to practice a few stretches and to
+give full expansion to the<span class='pagenum'><a name="Page_128" id="Page_128">[Pg 128]</a></span> chest and to take a few deep breaths slowly
+and rhythmically so as to establish a vigorous and normal rhythm,
+equalize circulation and bring all parts into harmonious freedom.</p>
+
+<p>In order to emphasize the rhythm in our evening exercises we should
+accentuate and prolong especially the passive rest between the
+movements. We should not only more gradually give up the actions of the
+movements, accentuating the static and eccentric contraction, but we
+should also feel more sense of surrender at the end of each movement.
+That is, we should feel a sense of weight and of rest at the end of each
+action, breathing easily, steadily and freely, all the time.</p>
+
+<p>The time of this rest at the end of the exercising should be prolonged
+more and more especially after we are in bed and have felt the
+satisfactory feeling all through the body of harmonious diffusion of
+energy and the removal of constrictions.</p>
+
+<p>This sense of satisfaction through all the body is fundamental and
+necessary in order to bring healthful and normal sleep.</p>
+
+<p>The harmonious extension of all parts of the body should be emphasized.
+All stretches are truly conducive to sleep. They allow life to permeate
+through the whole body. The exercises, before going to sleep, should be
+less rigorous unless there are constrictions and these should be removed
+by simultaneous and sympathetic co-ordination of all parts of the body
+rather than by vigorous movements.</p>
+
+<p>After any local movement the stretch should be renewed and the
+affirmation made of some thoughtful and beautiful idea&mdash;as love, joy,
+peace. It will be surprising how quickly help will come and weariness
+disappear. The entire body, in<span class='pagenum'><a name="Page_129" id="Page_129">[Pg 129]</a></span> every cell, will be soothed and enjoy
+sweet repose.</p>
+
+<p>The affirmation of confidence, love, trust, and peace should follow as
+well as precede the evening exercises. We should make the going to sleep
+a sacred part of our lives. In giving up our consciousness we should be
+sure to surrender it to the positive forces of the universe. This is not
+an idle dream, nor a mere mystical fancy. Even from a psychological
+point of view the emotion with which we go to sleep is apt to remain
+with us and get in its good or evil work in the unconscious, involuntary
+metabolism that takes place in all the cells. We must lie down to rest
+in peace.</p>
+
+<p>"Dr. Thomas Hyslop, of the West Riding Asylum in England," according to
+Professor James in "Memories and Portraits," "said last year to the
+British Medical Association that the best sleep-producing agent which
+his practice had revealed to him, was prayer. I say this," he added [I
+am sorry to say here that I must quote from memory], "purely as a
+medical man. The exercise of prayer, in those who habitually exert it,
+must be regarded by us doctors as the most adequate and normal of all
+pacifiers of the mind and calmers of the nerves.</p>
+
+<p>"But in few of us are functions not tied up by the exercise of other
+functions. Relatively few medical and scientific men, I fancy, can pray.
+Few can carry on any living commerce with God. Yet many of us are well
+aware of how much freer and abler our lives would be, were such
+important forms of energizing not sealed up by the critical atmosphere
+in which we have been reared. There are in everyone potential forms of
+activity that actually<span class='pagenum'><a name="Page_130" id="Page_130">[Pg 130]</a></span> are shunted out from use. Part of the imperfect
+vitality under which we labor can thus be easily explained."</p>
+
+<p>Have a few simple sentences full of thanksgiving, of peace and rest. The
+best are found in the Bible. The words to Moses, "My presence shall go
+with thee and I will give thee rest," may be given and repeated many
+times with a realization of their deep meaning and a personal
+application to the individual.</p>
+
+<p>Not only repeat phrases, lines, and verses, full of beautiful thought,
+but change these into your own words. Learn to articulate your own
+convictions and apply them to your own needs,&mdash;even paraphrase, for
+example, such a phrase as "He restoreth my soul" in the twenty-third
+Psalm. For the word "soul" we can substitute anything according to the
+specific needs of the hour. We should, however, use nothing that is not
+in accordance with universal love and the highest spiritual ideals of
+man and of our conceptions of the universe. We must always remember that
+truth is universal.</p>
+
+<p>We can change "soul" also to "health," "strength" or "life," to "joy,"
+to "success," to "confidence," to the body or any part of the body which
+may seem to be afflicted.</p>
+
+<p>There are in this Psalm other good affirmations on going to sleep. Take
+individual clauses and repeat them many times, such as "I will fear no
+evil, for Thou art with me."</p>
+
+<p>One of the best affirmations is found in the first of the twenty-seventh
+Psalm. "The Lord is my light and my salvation. Whom shall I fear? The
+Lord is the strength of my life. Of whom [or of what] shall I be afraid?
+One thing have I<span class='pagenum'><a name="Page_131" id="Page_131">[Pg 131]</a></span> asked of the Lord, that will I seek after, that I may
+dwell in the house of the Lord [in a consciousness of His presence] all
+the days of my life, to behold the beauty of the Lord, and to enquire in
+his temple [to commune with Him in the sacred temple of my own soul].</p>
+
+<p>"Thou wilt keep him in perfect peace whose mind is stayed on Thee."</p>
+
+<p>Everyone should find his own, should find it in his experience, find it
+by personal investigation and study of the Bible and through spiritual
+realization.</p>
+
+<p>We should live in peace with all men, be able to rejoice evermore, "to
+pray without ceasing"; that is, we should always be in an attitude to
+receive that which is good and never admit that which is
+negative;&mdash;hate, antagonism or fear,&mdash;but we should welcome love and
+that which we know expresses the "Infinite Presence." Antagonism, hate,
+discords prevent us from living our hundred years. "Certain classes of
+men shall not live out half their days."</p>
+
+<p>The last moment before going to sleep should be one of peaceful rest.
+Say "Not my will but Thine" and give up everything to the Infinite and
+Eternal.</p>
+
+<p>My own best help is thanksgiving and praise. When I cannot give up the
+thoughts and conflicts of the day, I can bring my whole being into
+reposeful rhythm best by expressing thanks that I can be awake and that
+I have shared in the life of a day. I praise the Infinite Presence that
+I can know beauty when I see it, that I can understand truth and know
+that two times three are not seven and that I can participate in the
+goodness of the universe. Then, before I know it, I have laid aside<span class='pagenum'><a name="Page_132" id="Page_132">[Pg 132]</a></span> the
+conflicts of the day and have passed into peaceful and harmonious rest.</p>
+
+<p>This method of thanksgiving especially applies to those times when I
+wake up in the middle of the night.</p>
+
+<hr style='width: 45%;' />
+
+<p>Returning to Pippa, we find her retirement to her own room and her
+method of going to sleep no less suggestive as an example than her
+awakening.</p>
+
+<p>She met the first wakening moment with joy and praise as she resolutely
+put aside the dark thought of her life and went singing all through the
+day with the same spirit of thanksgiving and love for all mankind.</p>
+
+<p>Now she comes back to her room weary and discouraged, as we nearly all
+do. She knows nothing of what her songs have accomplished, nothing of
+the wonderful influence that has been exercised. In her disheartened
+moment she sees the sunset in the dark cloud and thinking over the day
+she would like to know what she really has done.</p>
+
+<p>Yet she checks herself and returns to her morning hymn and keeps her
+faith and trust. "Results belong to the Master, Thou hast no need to
+measure them." She becomes very humble, willing, and submissive to the
+hard task of the morrow. Little she dreams of the revelation that will
+come of the secrets of her own life and family.</p>
+
+<p>"We know not what we shall be." Each of us at the close of life lies
+down without realizing our relation to the Infinite, without realizing
+that we are children and heirs. Blessed is he who feels that his hymn is
+also "True in some sense or other," that life is true and that each one
+performs some work and it is not for us to say whether it is<span class='pagenum'><a name="Page_133" id="Page_133">[Pg 133]</a></span> great or
+small. They who wrought but one hour received the same wages as they who
+wrought the whole day.</p>
+
+<p>Deeply symbolical, allegorical, and typical in the poetic sense of human
+life is Pippa's closing thought as she lies down to sleep.</p>
+
+<div class="poem"><div class="stanza">
+<span class="i0">"Oh what a drear dark close to my poor day!<br /></span>
+<span class="i0">How could that red sun drop in that black cloud?<br /></span>
+<span class="i0">Ah, Pippa, morning's rule is moved away,<br /></span>
+<span class="i0">Dispensed with, never more to be allowed!<br /></span>
+<span class="i0">Day's turn is over, now arrives the night's.<br /></span>
+<span class="i0">Oh, lark, be day's apostle<br /></span>
+<span class="i0">To mavis, merle and throstle,<br /></span>
+<span class="i0">Bid them their betters jostle<br /></span>
+<span class="i0">From day and its delights!<br /></span>
+<span class="i0">But at night, brother howlet, over the woods,<br /></span>
+<span class="i0">Toll the world to thy chantry;<br /></span>
+<span class="i0">Sing to the bats' sleek sisterhoods<br /></span>
+<span class="i0">Full complines with gallantry;<br /></span>
+<span class="i0">Then, owls and bats,<br /></span>
+<span class="i0">Cowls and twats,<br /></span>
+<span class="i0">Monks and nuns, in a cloister's moods,<br /></span>
+<span class="i0">Adjourn to the oak-stump pantry!<br /></span>
+</div><div class="stanza">
+<span class="i0">Now, one thing I should like to really know:<br /></span>
+<span class="i0">How near I ever might approach all these<br /></span>
+<span class="i0">I only fancied being, this long day:<br /></span>
+<span class="i0">&mdash;Approach, I mean, so as to touch them, so<br /></span>
+<span class="i0">As to ... in some way ... move them&mdash;if you please,<br /></span>
+<span class="i0">Do good or evil to them some slight way.<br /></span>
+<span class="i0">For instance, if I wind<br /></span>
+<span class="i0">Silk to-morrow, my silk may bind<br /></span>
+<span class="i0">And border Ottima's cloak's hem.<br /></span>
+<span class="i0">Ah, me, and my important part with them,<br /></span>
+<span class="i0">This morning's hymn half promised when I rose!<br /></span>
+<span class="i0">True in some sense or other, I suppose.<br /></span>
+</div><div class="stanza">
+<span class="i0">God bless me! I can pray no more to-night.<br /></span>
+<span class="i0">No doubt, some way or other, hymns say right.<br /></span>
+</div><div class="stanza">
+<span class="i2">All service ranks the same with God,<br /></span>
+<span class="i2">With God, whose puppets, best and worst:<br /></span>
+<span class="i2">Are we; there is no last nor first." [She sleeps]<br /></span>
+<span class='pagenum'><a name="Page_134" id="Page_134">[Pg 134]</a></span></div></div>
+
+<hr style="width: 65%;" />
+
+<h2>The Morning League of the School of Expression</h2>
+
+<p>is a band of the students, graduates and friends of the School of
+Expression who are trying to keep their faces toward the morning.</p>
+
+<p>If you wish to join, when you wake GET UP OUT OF THE RIGHT SIDE OF THE
+BED, that is, stretch, expand, breathe deeply and laugh. Fill with
+joyous thoughts and their active expressions the first minutes of the
+day.</p>
+
+<p>Note the effect, and consider yourself initiated.</p>
+
+<p>Try as far as possible EVERY DAY to realize the League's</p>
+
+<div class="blockquot"><h4>UNFOLDMENT SUGGESTIONS</h4>
+
+<p>1. SMILE whenever tempted to frown; look for and enjoy the best
+around you.</p>
+
+<p>2. THINK, feel or realize something in the direction of your ideals
+and, in some way, unite your ideals with your every-day work and
+play.</p>
+
+<p>3. SEE, hear or read, i. e., receive an impression from something
+beautiful in nature, art, music, poetry, literature or the lives of
+your fellow-men.</p>
+
+<p>4. EXPRESS the best that is in you and awaken others to express the
+best in them.</p>
+
+<p>5. SERVE some fellow being by listening, by kind look, tone, word
+or deed.</p>
+
+<p>6. SHARE in some of the great movements for the betterment of the
+race.</p>
+
+<p>That is, use your principles of expression to help in such
+movements as:</p>
+
+<p>1. Expression in Life (text book, "The Smile"); 2. Expression and
+Health (text book, "How to Add Ten Years to Your Life"); 3.
+Expression and Education in the Nursery; Mothers' Clubs; 4. Voice
+in the Home; 5. Reading in the Public Schools; 6. Speaking in High
+Schools and Colleges; 7. Speaking Clubs; 8. Browning Clubs (text
+book, "Browning and the Dramatic Monologue"); 9. Dramatic Clubs;
+10. Religious Societies; 11. Boy Scouts; 12. Campfire Girls; 13.
+Peace Movements; 14. Women's Clubs; and Suffrage Organizations; 15.
+Reforms; 16. Teachers' Clubs; 17. School of Expression Summer
+Terms; 18. Preparation for the School of Expression; 19. Home
+Studies; 20. Advanced Steps of the School of Expression.</p></div>
+
+<p>Send your name and address with ten nominations for members with $1.50
+for the two League text books, "The Smile" and "How to Add Ten Years to
+Your Life," and you will be recorded a member. One set of books will do
+for a family, other books at teachers' or introductory prices. There are
+no fees. The entire net returns from the League books will be devoted to
+the endowment of the School of Expression, the Home of the League.</p>
+
+<p>Write frankly and freely asking any counsel, and making any suggestions
+to the President of the League.</p>
+
+
+  <p class="center">Dr. S. S. CURRY, 307 Pierce Bldg.<br />
+  Copley Square, Boston, Mass.</p>
+
+<p><span class='pagenum'><a name="Page_135" id="Page_135">[Pg 135]</a></span></p>
+
+<hr style="width: 65%;" />
+<h2>MORNING LEAGUE QUESTIONS FOR REPORT</h2>
+
+
+<p class="center">Text-books&mdash;"The Smile" and "How to Add Ten Years to Your Life"</p>
+
+<p>After a week's exercise for a few minutes either on waking up or on
+retiring, write out a report of your experiences or answer the following
+questions. It is not necessary to repeat the questions, simply use
+figures. These questions follow the first series, published at the close
+of "The Smile."</p>
+
+<p>22. Do you practice the exercises on waking in the morning?</p>
+
+<p>23. What exercises do you usually take? How long?</p>
+
+<p>24. What are some of the effects of these exercises?</p>
+
+<p>25. How many times do you repeat each exercise?</p>
+
+<p>26. Do you practice exercises in dual, triple, or quadruple rhythm?</p>
+
+<p>27. Can you keep your chest expanded and laugh at the same time?</p>
+
+<p>28. Can you keep your chest fully expanded and pivot the torso?</p>
+
+<p>29. Do you feel great satisfaction after stretching?</p>
+
+<p>30. What constrictions or congestions have you found?</p>
+
+<ul><li>a. In the region of the stomach</li>
+<li>b. Chest</li>
+<li>c. Neck</li>
+<li>d. Face</li>
+<li>e. Scalp</li>
+<li>f. Back</li></ul>
+
+
+
+<p>31. Do you find any special weaknesses?</p>
+
+<p>32. Do you walk with expanded chest?</p>
+
+<p>33. Do you walk rhythmically?</p>
+
+<p>34. Can you keep your chest well expanded during the stretch?</p>
+
+<p>35. Do you practice exercises standing at an open doorway?</p>
+
+<p>36. Have you a pole from which you swing in your closet?</p>
+
+<p>37. Do you sleep well?</p>
+
+<p>38. What exercises do you take on retiring?</p>
+
+<p>39. Do you relax completely in the middle of the day?</p>
+
+<p>40. What chaotic movements have you discovered in your standing? In
+sitting? In walking? In lying down?</p>
+
+<p>41. Do you breathe through your nose or through your mouth, especially
+when asleep?<span class='pagenum'><a name="Page_136" id="Page_136">[Pg 136]</a></span></p>
+
+<p>42. Do you sleep with your windows wide open?</p>
+
+<p>43. Can you laugh out a tone?</p>
+
+<p>44. Taking a full breath and laughing, do your feel your throat passive?</p>
+
+<p>45. Can you co-ordinate an open throat and active retention of breath in
+laughing out a tone?</p>
+
+<p>46. After walking a short distance do you feel exhilaration or
+depression?</p>
+
+<p>47. Do you use soft gentle tones in every day conversation?</p>
+
+<p>48. When talking to someone who speaks in a high pitch can you act in
+the opposite way, and speak in your softest tones?</p>
+
+<p>49. Can you make tone as easily as you smile?</p>
+
+<p>For other questions, see "The Smile."<span class='pagenum'><a name="Page_137" id="Page_137">[Pg 137]</a></span></p>
+
+<hr style="width: 65%;" />
+
+<p><b>Province Of Expression.</b> Principles and method of developing delivery.
+An Introduction to the study of the natural languages, and their
+relation to art and development. By S. S. Curry, Ph.D., Litt.D. $1.50;
+to teachers, $1.20, postpaid.</p>
+
+<div class="blockquot"><p>Your volume is to me a very wonderful book,&mdash;it is so deeply
+philosophic, and so exhaustive of all aspects of the subject.... No
+one can read your book without at least gaining a high ideal of the
+study of expression. You have laid a deep and strong foundation for
+a scientific system. And now we wait for the
+superstructure.&mdash;Professor Alexander Melville Bell.</p>
+
+<p>It is a most valuable book, and ought to be instrumental in doing
+much good.&mdash;Professor J. W. Churchill, D.D.</p>
+
+<p>A book of rare significance and value, not only to teachers of the
+vocal arts, but also to all students of fundamental pedagogical
+principle. In its field I know of no work presenting in an equally
+happy combination philosophic insight, scientific breadth, moral
+loftiness of tone, and literary felicity of exposition.&mdash;William F.
+Warren, D.D., LL.D., of Boston University.</p></div>
+
+
+<p><b>Lessons in Vocal Expression.</b> The expressive modulations of the voice
+developed by studying and training the voice and mind in relation to
+each other. Eighty-six definite problems and progressive steps. By S. S.
+Curry, Ph.D., Litt.D. $1.25; to teachers, $1.10, postpaid.</p>
+
+<div class="blockquot"><p>It ought to do away with the artificial and mechanical styles of
+teaching.&mdash;Henry W. Smith, A.M., Professor of Elocution, Princeton
+University.</p>
+
+<p>Through the use of your text-book on vocal expression, I have had
+the past term much better results and more manifest interest on the
+subject than ever before.&mdash;A. H. Merrill, A.M., late Professor of
+Elocution, Vanderbilt University.</p>
+
+<p>The subject is handled in a new and original manner, and cannot
+fail to revolutionize the old elocutionary ideas.&mdash;Mail and Empire,
+Toronto.</p>
+
+<p>It is capital, good sense, and real instruction.&mdash;W. E. Huntington,
+LL.D., Ex-President of Boston University.</p></div>
+
+
+<p><b>Imagination and Dramatic Instinct.</b> Function of the imagination and
+assimilation in the vocal interpretation of literature and speaking. By
+S. S. Curry, Litt.D. $1.50; to teachers, $1.20, postpaid.</p>
+
+<div class="blockquot"><p>Dr. Curry well calls the attention of speakers to the processes of
+thinking in the modulation of the voice. Every one will be
+benefited by reading his volumes.... Too much stress can hardly be
+laid on the author's ground principle, that where a method aims to
+regulate the modulation of the voice by rules, then inconsistencies
+and lack of organic coherence begin to take the place of that sense
+of life which lies at the heart of every true product of art. On
+the contrary, where vocal expression is studied as a manifestation
+of the processes of thinking, there results the truer energy of the
+student's powers and the more natural unity of the complex elements
+of his expression.&mdash;Dr. Lyman Abbott, in The Outlook.</p></div>
+
+<p><span class='pagenum'><a name="Page_138" id="Page_138">[Pg 138]</a></span></p>
+
+
+<p><b>Mind and Voice.</b> Principles underlying all phases of Vocal Training.
+The psychological and physiological conditions of tone production and
+scientific and artistic methods of developing them. A work of vital
+importance to every one interested in improving the qualities of the
+voice and in correcting slovenly speech. 456 pages. By S. S. Curry,
+Litt. D. $1.50, postpaid. To teachers, $1.25, postpaid.</p>
+
+<div class="blockquot"><p>It is indeed a masterly and stimulating work.&mdash;Amos R. Wells,
+Editor Christian World.</p>
+
+<p>It is a book that will be of immense help to teachers and
+preachers, and to others who are using their vocal organs
+continuously. As an educational work on an important theme, the
+book has a unique value.&mdash;Book News Monthly.</p>
+
+<p>There is pleasure and profit in reading what he says.&mdash;Evening Post
+(Chicago).</p>
+
+<p>Fills a real need in the heart and library of every true teacher
+and student of the development of natural vocal
+expression.&mdash;Western Recorder (Louisville).</p>
+
+<p>Get it and study it and you will never regret it.&mdash;Christian Union
+Herald (Pittsburg).</p></div>
+
+
+<p><b>Foundation of Expression.</b> Fundamentals of a psychological method of
+training voice, body, and mind and of teaching speaking and reading. 236
+problems; 411 choice passages. A thorough and practical text-book for
+school and college, and for private study. By S. S. Curry, Litt. D.
+$1.25; to teachers, $1.10, postpaid.</p>
+
+<div class="blockquot"><p>It means the opening of a new door to me by the master of the
+garden.&mdash;Frank Putnam.</p>
+
+<p>Mastery of the subject and wealth of illustration are manifest in
+all your treatment of the subject. Should prove a treasure to any
+man who cares for effective public speaking.&mdash;Professor L. O.
+Brastow, Yale.</p>
+
+<p>Adds materially to the author's former contributions to this
+science and art, to which he is devoting his life most
+zealously.&mdash;Journal of Education.</p>
+
+<p>May be read with profit by all who love literature.&mdash;Denis A.
+McCarthy, Sacred Heart Review.</p>
+
+<p>It gets at the heart of the subject and is the most practical and
+clearest book on the important steps in expression that I have ever
+read.&mdash;Edith W. Moses.</p>
+
+<p>How splendid it is; it is at once practical in its simplicity and
+helpfulness and inspiring. Every teacher ought to be grateful for
+it.&mdash;Jane Herendeen, Teacher of Expression in Jamaica Normal
+School, N. Y.</p>
+
+<p>Best, most complete, and up-to-date.&mdash;Alfred Jenkins Shriver,
+LL.B., Baltimore.</p>
+
+<p>Public speakers and especially the young men and women in high
+schools, academies, and colleges will find here one of the most
+helpful and suggestive books by one of the greatest living teachers
+of the subject, that was ever presented to the public.&mdash;John
+Marshall Barker, Ph.D., Professor in Boston University.</p></div>
+
+<p><span class='pagenum'><a name="Page_139" id="Page_139">[Pg 139]</a></span></p>
+
+
+<p><b>Browning and the Dramatic Monologue.</b> Nature and peculiarities of
+Browning's poetry. How to understand Browning. The principles involved
+in rendering the monologue. An introduction to Browning, and to dramatic
+platform art. By S. S. Curry, Litt. D., $1.25; to teachers, $1.10,
+postpaid.</p>
+
+<div class="blockquot"><p>It seems to me to attack the central difficulty in understanding
+and reading Robert Browning's poetry.... It opens a wide door to
+the greatest poetry of the modern age.&mdash;The Rev. John R. Gow,
+President of the Boston Browning Society.</p>
+
+<p>A book which sheds an entirely new light on Browning and should be
+read by every student of the great master; indeed, everyone who
+would be well informed should read this book, which will interest
+any lover of literature.&mdash;Journal of Education.</p></div>
+
+
+<p><b>Spoken English.</b> A method of co-ordinating impression and expression in
+reading, conversation, and speaking. It contains suggestions on the
+importance of observation and adequate impression, and nature study, as
+a basis to adequate expression. The steps are carefully arranged for the
+awakening of the imagination and dramatic instinct, right feeling, and
+natural, spontaneous expression. 320 pages. By S. S. Curry, Litt. D.,
+Ph.D. Price, $1.25; to teachers, $1.10, postpaid.</p>
+
+<div class="blockquot"><p>Every page had something that caught my attention. You certainly
+have grasped the great principle of vocal expression.&mdash;Edwin
+Markham.</p>
+
+<p>Those who aim at excelling in public utterance and address may well
+possess themselves of this work.&mdash;Journal of Education.</p>
+
+<p>The specialist in reading will wish to add it to his book-shelf for
+permanent reference.&mdash;Normal Instructor.</p>
+
+<p>A masterly presentation of ideas and expression as applied in a
+wide range of excellent selections.&mdash;The World's Chronicle.</p></div>
+
+
+<p><b>Little Classics for Oral English.</b> A companion to Spoken English. The
+problems correspond by sections with Spoken English. The books may be
+used together or separately. The problems are arranged in the form of
+questions which the student can answer properly only by rightly
+rendering the passages. It is a laboratory method for spoken English, to
+be used by the first year students in High School or the last years of
+the Grammar School. 384 pages. By S. S. Curry, Litt. D. Price, $1.25; to
+teachers, $1.10, postpaid.</p>
+
+<div class="blockquot"><p>I am using Little Classics for Oral English in two classes and
+believe it is the most satisfactory text that I have used. The
+students seem to be able to get easily the principles from your
+questions and problems.&mdash;Elva M. Forncrook, St. Nor. Sch.,
+Kalamazoo, Mich.</p>
+
+<p>A fine collection of fine things especially suited to young people.
+Every teacher of reading and English in our secondary schools ought
+to have the book.&mdash;Prof. Lee Emerson Bassett, Leland Stanford
+University, Cal.</p></div>
+
+<p class="center">Address: Book Dept., School of Expression, 306 Pierce Bldg., Copley
+Square, Boston, Mass.<span class='pagenum'><a name="Page_140" id="Page_140">[Pg 140]</a></span></p>
+
+<hr style="width: 65%;" />
+
+<h2>What Students and Graduates Think of the School of Expression</h2>
+
+
+<p>"We know that there is something BIG here. If only we can get it out to
+the world."&mdash;Caroline A. Hardwick (Philosophic Diploma), Instructor in
+Reading and Speaking, Wellesley College.</p>
+
+<p>"At no other institution is it possible to secure the training one
+secures at the School of Expression. It is far broader than a mere
+training for speaking. It is a fundamental training for life."&mdash;Florence
+E. Lutz (Philosophic Diploma), Instructor in Pantomime, New York City.</p>
+
+<p>"The School of Expression taught me how to LIVE. I think its training of
+the personality is its greatest work."&mdash;F. M. Sargent (Dramatic Artist's
+Diploma).</p>
+
+<p>"I feel deeply indebted to the School for some of the best and most
+lasting inspiration I have received for my own work as a teacher of my
+fellow-men."&mdash;Luella Clay Carson, Pres. of Mills College.</p>
+
+<p>"The success I have attained in my profession as a reader, I owe
+directly to the advanced methods of the School of Expression."&mdash;Caroline
+Foye Flanders (Artistic Diploma), Public Reader, Manchester, N. H.</p>
+
+<p>"The School of Expression of Boston is the most thorough and best in the
+country. It is different from all other schools. I wish I could talk to
+any who intend taking a course of study.&mdash;I would say, Go to the School
+of Expression and if there is anything in you, they will bring it out;
+they will teach you to know yourself; they will show you what you are in
+comparison with what you may become, and they will begin with the cause
+and start from the bottom."&mdash;Hamilton Colman, Member Richard Mansfield
+Co.</p>
+
+<p>"When I was your student you held before me intellectual and ethical
+ideals which I am still trying to realize."&mdash;Charles L. White, D.D.,
+Ex-President Colby College.</p>
+
+<p>"The same principles of education which have installed manual training
+in public schools are even more applicable to the training of men's
+souls to rational self-expression. Dr. Curry will some day be recognized
+to have been an educational philosopher for having championed principles
+no less true of the spoken word than of every form of creative
+self-expression."&mdash;Dean Shailer Mathews, University of Chicago.</p>
+
+<p>"The whole world ought to learn about the School of Expression and your
+discoveries."&mdash;Rev. J. Stanley Durkee (Speaker's Diploma), Boston.</p>
+
+<hr style='width: 65%;' />
+
+<h2>BOOKS BY S. S. CURRY, Ph.D., Litt.D.</h2>
+
+<p>More than any man of recent years, Dr. Curry has represented sane and
+scientific methods in training the Speaking Voice.&mdash;Dr. Shailer Mathews,
+University of Chicago.</p>
+
+<p>Of eminent value.&mdash;Dr. Lyman Abbott.</p>
+
+<p>Books so much needed by the world and which will not be written unless
+you write them.&mdash;Rev. C. H. Strong, Rector St. John's Church, Savannah.</p>
+
+
+<p><b>Foundations Of Expression.</b> A psychological method of developing reading
+and speaking. 236 practical problems. 411 choice passages adapted to
+classes in reading and speaking. $1.25; to teachers, $1.10, postpaid.</p>
+
+<p><b>Lessons in Vocal Expression.</b> The expressive modulations of the voice
+developed by studying and training the voice and mind in relation to
+each other. Definite problems and progressive steps. $1.25; to teachers,
+$1.10, postpaid.</p>
+
+
+<p><b>Imagination and Dramatic Instinct.</b> Function of imagination and
+assimilation in the vocal interpretation of literature and speaking.
+$1.50; to teachers, $1.20, postpaid.</p>
+
+
+<p><b>Mind and Voice.</b> Principles and Methods in Vocal Training. 456 pp. $1.50;
+to teachers, $1.20 postpaid.</p>
+
+
+<p><b>Browning and the Dramatic Monologue.</b> Nature and peculiarities of
+Browning's poetry. Principles involved in rendering the monologue.
+Introduction to Browning, and to dramatic platform art. $1.25; to
+teachers, $1.10, postpaid.</p>
+
+
+<p><b>Province Of Expression.</b> Principles and Methods of developing delivery.
+An introduction to the study of natural languages, and their relation to
+art and development. $1.50; to teachers $1.20, postpaid.</p>
+
+
+<p><b>Vocal and Literary Interpretation of the Bible.</b> Introduction by Prof.
+Francis G. Peabody, D. D., of Harvard University. $1.50; students'
+edition, $0.60, postpaid.</p>
+
+
+<p><b>Classics for Vocal Expression.</b> Gems from the best authors for voice and
+interpretation. In use in the foremost schools and colleges. $1.25; to
+teachers, $1.10, postpaid.</p>
+
+
+<p><b>Spoken English.</b> A psychological method of developing reading,
+conversation and speaking. A book for junior students or teachers. 320
+pages. $1.25; to teachers, $1.10, postpaid.</p>
+
+
+<p><b>Little Classics for Oral English.</b> Companion to Spoken English.
+Introductory questions and topics. May be used with Spoken English or
+separately. Questions and topics correspond. Fresh and beautiful
+selections from best authors. 384 pages. $1.25; to teachers, $1.10,
+postpaid.</p>
+
+
+<p><b>The Smile.</b> Introduction to action through an example. $1.00. To members
+of The Morning League, $0.75, postpaid.</p>
+
+
+<p><b>How to Add Ten Years to Your Life.</b> Nature of training with short,
+practical program. $1.00. To members of The Morning League, $0.75,
+postpaid.</p>
+
+
+<p>Write to Dr. Curry about the Morning League; Summer Terms; Home Studies;
+School of Expression; new books, or for advice regarding your life work.
+Address: Book Department, School of Expression, 308 Pierce Bldg., Copley
+Square, Boston, Mass.</p>
+
+<p>&nbsp;</p>
+<p>&nbsp;</p>
+<hr class="full" />
+<p>***END OF THE PROJECT GUTENBERG EBOOK HOW TO ADD TEN YEARS TO YOUR LIFE AND TO DOUBLE ITS SATISFACTIONS***</p>
+<p>******* This file should be named 22005-h.txt or 22005-h.zip *******</p>
+<p>This and all associated files of various formats will be found in:<br />
+<a href="http://www.gutenberg.org/dirs/2/2/0/0/22005">http://www.gutenberg.org/2/2/0/0/22005</a></p>
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+will be renamed.</p>
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@@ -0,0 +1,4924 @@
+The Project Gutenberg eBook, How to Add Ten Years to your Life and to
+Double Its Satisfactions, by S. S. Curry
+
+
+This eBook is for the use of anyone anywhere at no cost and with
+almost no restrictions whatsoever.  You may copy it, give it away or
+re-use it under the terms of the Project Gutenberg License included
+with this eBook or online at www.gutenberg.org
+
+
+
+
+
+Title: How to Add Ten Years to your Life and to Double Its Satisfactions
+
+
+Author: S. S. Curry
+
+
+
+Release Date: July 5, 2007  [eBook #22005]
+
+Language: English
+
+Character set encoding: ISO-646-US (US-ASCII)
+
+
+***START OF THE PROJECT GUTENBERG EBOOK HOW TO ADD TEN YEARS TO YOUR LIFE
+AND TO DOUBLE ITS SATISFACTIONS***
+
+
+E-text prepared by Audrey Longhurst, Janet Blenkinship, and the Project
+Gutenberg Online Distributed Proofreading Team (http://www.pgdp.net)
+
+
+
+HOW TO ADD TEN YEARS
+TO YOUR LIFE
+AND TO DOUBLE ITS SATISFACTIONS
+
+by
+
+S. S. CURRY, Ph.D., Litt.D.
+
+
+
+
+
+
+
+    Can you wake as wake the birds?
+      In their joy and singing share?
+    Stretch your limbs as do the herds,
+      And drink as deep the morning air?
+    Quick as larks on upward wing,
+      Can you shun the demon's wiles,
+    Promptly as the robins sing,
+      Can you change all frowns to smiles?
+    Can you spurn fear's coward whine,
+      Meet each day with joyous song?
+    Then will angels guard your shrine,
+      Joys be deep and life be long.
+
+
+Boston
+School of Expression
+Book Department
+Pierce Bldg., Copley Square
+
+Copyright
+by
+S. S. Curry
+1915
+
+
+
+                   To Those Who
+          Loyally Responded to The Dream
+                And to Those Who
+          By Thought, Word or Act Will Aid
+              The School of Expression
+    To Perform Its Important Function In Education.
+
+
+
+QUI TRANSTULIT SUSTINET
+
+    As ancient exile at the close of day,
+        Paused on his country's farthest hills to view
+        Those valleys sinking in the distant blue
+    Where all the joys and hopes of childhood lay;
+    So now across the years our thoughts will stray
+        To those whose hearts were ever brave and true,
+        Who gave the hope and faith from which we drew
+    The strength to climb thus far upon our way.
+    As he amid the rocks and twilight gray,
+        Saw rocks and steeps transform to stairs, and knew
+        He wandered not alone; so may we too
+    See this, our tentless crag where wild winds play
+        A Bethel rise, and we here wake to know
+        That down and upward angels come and go.
+
+
+
+
+
+CONTENTS
+
+
+                                                  Page
+
+  Why and Wherefore                                  7
+
+  I.    Significance of Morning                     11
+
+  II.   Supposed Secrets of Health and Long Life    24
+
+  III.  What is an Exercise?                        43
+
+  IV.   Program of Exercises                        54
+
+  V.    How to Practice the Exercises               84
+
+  VI.   Actions of Every Day Life                  102
+
+  VII.  Work and Play                              109
+
+  VIII. Significance of Night and Sleep            122
+
+
+
+
+WHY AND WHEREFORE
+
+
+When over eighty years of age, the poet Bryant said that he had added
+more than ten years to his life by taking a simple exercise while
+dressing in the morning. Those who knew Bryant and the facts of his life
+never doubted the truth of this statement.
+
+I have made inquiries lately among men who are eighty years of age, as
+to their method of waking up. Almost without exception, I find that they
+have been in the habit of taking simple exercise upon rising and also
+before retiring.
+
+While studying voice in Paris, over thirty years ago, my teacher was so
+busy that he had to take me before breakfast at an hour which, to a
+Parisian, was a very early one.
+
+"Vocal exercises may be more difficult at this time," he said, "but it
+is the best time. If we can start the day with the right exercise of the
+voice, the use of it all through the day will be additional right
+practice."
+
+Later, when I studied with the elder Lamperti in Italy, I requested and
+secured an early hour in the morning for my lessons.
+
+In teaching I have always urged students to take their exercises the
+first thing in the morning. Those who have taken my advice have later
+been grateful for the suggestion.
+
+If my own morning exercises are neglected, I feel as if I had missed a
+meal or had lost much sleep. I was never what is called physically
+strong; in fact, physicians have continually prophesied my downfall, yet
+all my life I have performed about three men's work, and by the use of a
+few exercises have probably doubled the length of my life.
+
+The subject of human development has always been of great interest to
+me. I have tried to investigate the various systems of gymnastics in all
+countries; and, teaching, as I have, about ten thousand the use of the
+voice and body in expression, I have studied training from a different
+point of view from that of most men.
+
+I have discovered that the voice cannot be adequately trained without
+also improving the body; that the improvement of the voice can be doubly
+accelerated if the body is considered a factor.
+
+I have also found, what is more important, that true exercises are all
+mental and emotional and not physical, and that both body and voice can
+never be truly improved except by right thinking and feeling.
+
+I, therefore, long ago came to certain conclusions which are not in
+accordance with common views. My convictions, however, have been the
+result, not only of experience, but of wide study and investigation.
+
+This book embodies a few points about health; without going deeply into
+the principles involved, a short programme is given, the practice of
+which has already accomplished marvelous results. The book embodies my
+own experiences, and obeys the scientific principles involved in
+training.
+
+It is meant to be a guide for home study and practice. The principles
+are applicable to everyone. It requires at first, patience,
+perseverance, and resolution at that moment in the day when we are most
+liable to be indifferent and negative, if not irresolute and
+discouraged. Whoever resolutely undertakes to obey the suggestions will
+never regret doing so. In fact, it is not too much to claim that he will
+not only lengthen his life but double its satisfactions.
+
+Every reader of the book is requested to become a member of the Morning
+League, and whosoever does so and makes a report or writes to me fully
+about special weaknesses, habits, "besetting sins," or conditions will
+receive a letter of suggestions.
+
+This book and its companion, "The Smile," are published as a part of the
+great work undertaken by the friends of the School of Expression; the
+net receipts from the sale will go to the Endowment Fund of the
+institution.
+
+
+
+
+HOW TO ADD TEN YEARS TO YOUR LIFE
+
+
+
+
+I
+
+SIGNIFICANCE OF MORNING
+
+
+    "The year's at the spring
+    And day's at the morn;
+    Morning's at seven;
+    The hill-side's dew-pearled;
+    The lark's on the wing;
+    The snail's on the thorn;
+    God's in his heaven--
+    All's right with the world!"
+
+        Song from "Pippa Passes"
+        Robert Browning
+
+Browning's "Pippa Passes" is a parable or allegory of human life.
+
+Though called a drama by its author, it embodies, like all plays of the
+highest type, other than dramatic elements. In exalted poetry the
+allegoric, lyric, epic and dramatic seem to be blended. An effort to
+separate them often seems academic and mechanical.
+
+Pippa, a poor little silk-winding girl, who has never known father or
+mother, opens the poem. It is the early morning and she wakes with
+joyous anticipation of her holiday, her only one. She goes forth, and we
+hear her singing and we see her influencing, from her humble position in
+the background, "Asolo's four happiest ones," who are brought by the
+action of the drama into the foreground.
+
+Her character and that of the other persons of the play are
+well-defined; but the real theme of the poem is the unconscious
+influence that she exerts upon others. The primary element of dramatic
+art is the meeting of people and the influence they exert upon each
+other. There is no direct influence seemingly exerted upon Pippa herself
+save at one point and even that is scarcely a conscious one.
+
+We feel that she is a type of the human soul. Specific scenes, though
+intensely dramatic, are entirely separated from one another.
+
+Accordingly if it is a drama, it is a drama of an unusual type. It
+regards the events of only one day; still that day is not literal; it is
+a symbol of the life of everyone. It is New Year's Day, but every day is
+the beginning of a new year. It is a holiday, yet all life, when
+normally lived, is dominated by love and sympathetic service, and is
+full of happiness.
+
+Pippa sings as everyone should sing with the spirit of thanksgiving and
+love. She welcomes the day with joy as everyone should welcome life and
+its opportunities. She lies down to sleep at night, as we all do; her
+sun drops into a "black cloud" and she knows nothing of what she has
+really accomplished or of the revelation that is coming on the morrow.
+
+Moreover, observe that the link of unity in the play is found in the
+songs of Pippa. One might easily conceive her beautiful character as
+embodying the very soul of lyric poetry. Hence, in reading the poem, we
+are impressed from the first with allegoric, lyric and epic, as well as
+dramatic elements.
+
+Observe more closely her awakening. Note the beautiful description, the
+gradually lengthening lines, indicative of the coming morning. [See page
+16.]
+
+She expresses joy as she meditates over her New Year's hymn. Into this
+devotional lyric Browning has breathed the spirit of all true life and
+service.
+
+      "Now wait!--even I already seem to share
+    In God's love: what does New-year's hymn declare?
+    What other meaning do these verses bear?
+
+        All service ranks the same with God:
+        If now, as formerly he trod
+        Paradise, his presence fills
+        Our earth, each only as God wills
+        Can work--God's puppets, best and worst,
+        Are we; there is no last nor first.
+
+        Say not "a small event!" Why "small"?
+        Costs it more pain that this, ye call
+        A "great event," should come to pass,
+        Than that? Untwine me from the mass
+        Of deeds which make up life, one deed
+        Power shall fall short in, or exceed!
+
+      And more of it, and more of it! oh, yes--
+      I will pass each, and see their happiness,
+      And envy none--being just as great, no doubt,
+      Useful to men, and dear to God, as they!
+      A pretty thing to care about
+      So mightily, this single holiday!
+
+      But let the sun shine! Wherefore repine?
+      --With thee to lead me, O Day of mine,
+      Down the grass path grey with dew,
+      Under the pine-wood, blind with boughs,
+      Where the swallow never flew
+      Nor yet cicala dared carouse--
+      No, dared carouse!"
+
+           From "Pippa Passes"
+              Robert Browning
+
+As Pippa leaves her room in the full spirit of this hymn, full of joy,
+hope and love, she passes into the street. We hardly catch a glimpse of
+her until the close of the day, when she comes back and lies down to
+sleep: but we hear her songs and see the influence which she
+unconsciously exerts. This is the real theme of the poem.
+
+Browning's poetic play reveals to us in four scenes the other side of
+life, the happier people to whom Pippa referred in her soliloquy. We
+look first into the interior of the old house of which Pippa has spoken
+with a kind of awe, and see the proud Ottima who owns the mills where
+Pippa is but a poor worker. In the dark gloom of one of the rooms Ottima
+has become the sharer in a murder, and, under the influence of Pippa's
+song, which is heard outside, she and her companion realize their guilt
+and are overcome with remorse.
+
+At noon we are introduced to a young artist, Jules, who is just bringing
+home his bride, Phene, whom he has married thinking her a princess, but
+who is really a poor, ignorant child. She has been employed
+unconsciously, to herself, and innocently used by some degraded artists
+as a means of rebuking the idealist, Jules. By this cruel trick they
+mean to crush him and reduce him to their own sensual level. Even
+letters which Jules has received from the supposed princess have been
+written by these perversions of human beings--who call themselves
+artists.
+
+In her lovely innocence Phene is thrilled by Jules' tenderness. Her
+intuition tells her that something is wrong as she falters in rendering
+the lines the cruel painters have given her to read to Jules.
+
+We see the blow fall upon the young dreamer as he makes the fearful
+discovery. In the agony of his disappointment he is about to renounce
+Phene forever as the artists, waiting outside to sneer at him, expect.
+The poor, innocent being, in whom his kindness and tenderness have
+stirred to life for the first time her womanly nature, is about to be
+cast out to a life of degradation and misery, when Pippa passes,
+singing. Her song awakens Jules to a higher feeling, to a more human and
+heroic determination; and the painters, waiting outside, are
+disappointed.
+
+In the evening Pippa passes Luigi, an Italian patriot. He is meditating
+over the afflictions of his country and upon a plan to help it, while
+his mother is trying to dissuade him from the daring undertaking. The
+police and spies are waiting outside. If he goes he will not be
+arrested; if he stays they have orders to arrest him at once. At the
+moment of his wavering, when he is almost ready to obey his mother,
+Pippa's song arouses anew his patriotic being, and he resolutely goes
+forth to do a true heroic deed for his country. Thus Pippa saves him
+from imprisonment and death.
+
+Night brings the last scene in the dramatic events of the world
+influenced by Pippa's songs. A room of the "palace by the Dome," of
+which Pippa seems to stand in so much awe, opens before us. Here we look
+into the face of the Monsignor, for whom she expressed reverence in the
+morning, and we find that the Monsignor and the dead brother whose home
+he comes to bless, are in reality Pippa's own uncles. The poor little
+girl, with only a nickname, is a child of an older brother and the real
+heir to the Palace, though of this she has never had the remotest
+dream. We see an insinuating villain tempting the Monsignor to allow
+him to do away with Pippa in a most horrible manner, and thus leave the
+Monsignor in sole possession of his brother's property.
+
+During an intense moment Pippa passes and her singing outside causes her
+uncle to throttle the villain and call for help.
+
+Then we see, at the close of the day, the little girl, unconscious of
+her share in the life of others, come back to her room and fall asleep
+murmuring her New Year's hymn which, in spite of appearances, she still
+trusts. We are left with the hope that she will awaken next day to
+realize who she is and come into her own.
+
+Thus journey we all through life often forgetting that there is nothing
+small, that "there is no last nor first." We are conscious of noble
+aims, but oblivious of the real work we are doing and of our own
+identity.
+
+What, do you ask, has such a poetic drama to do with such a commonplace
+subject as health or the prolonging of life?
+
+The question implies a misconception. Human development is not a
+material thing but is poetic and exalted. It has to do not merely with
+physical conditions but primarily with spiritual ideals. Let us observe
+more closely how Browning wakes Pippa up. When she comes to
+consciousness she utters a cry of joy and thanksgiving;
+
+    "Day!
+    Faster and more fast,
+    O'er night's brim, day boils at last."
+
+The joyous thanksgiving of this first moment is the key to Pippa's life
+and to her influence through the whole day. Such was the right
+beginning to her day and such is the right beginning for us all to every
+day of our lives. Her faith and her hymn revealed the true ideals of
+this strange journey we call life.
+
+There is an old proverb: "Guard beginnings." If a stream is poisoned at
+its head it will carry the deadly taint through its whole course.
+
+The most significant moment of life is the moment of awakening.
+
+The importance of morning has been more or less realized in the instinct
+of the human heart in every age.
+
+Many of the myths of the early Greeks refer to the miracle of the
+morning. Aurora mirrors to us in a mystic way the significance of this
+hour to the Greeks. Athene was born by the stroke of the hammer of
+Hephaestus on the forehead of Zeus, and thus the stroke of fire upon the
+sky became the symbol or myth of all civilization. Even Daphne, pursued
+by Apollo, and turned into a tree, is doubtless the darkness fleeing
+before dawn until the trees stand out clearly defined in the morning
+light.
+
+The dawn of day has always been considered a prophecy of the time when
+all ignorance will vanish before the light of truth.
+
+When we remember that men of the early ages had no other light but that
+of the sun, we can see how naturally the coming of morning impressed
+primitive peoples, and it is not much wonder that they adored and
+worshiped the dawn and the rising sun.
+
+We still speak of the dawn of a new civilization. Morning is still the
+most universal figure of progress, the type of a new life. More than
+all other natural occurrences it is used as a symbol of something
+higher.
+
+May we not, accordingly, discover that from a psychological as well as a
+physiological point of view, for reasons of health and development,
+morning is the most significant and important time of the day!
+
+No human being at the first moment of awakening is gloomy or angry.
+Everyone awakes in peace with all the world. It is a time of freedom. A
+moment later memory may bring to the mind some scene or picture that
+leads to good or bad thought, followed by emotion. This first moment of
+consciousness is the critical and golden moment of human life. How often
+has it been said to a child: "You must have gotten out of the wrong side
+of bed this morning."
+
+Even animals and birds feel the significance of morning. Who has not, at
+early dawn, heard a robin or some other bird begin to sing--"at first
+alone," as Thomas Hardy says, "as if sure that morning has come, while
+all the others keep still a moment as if equally sure that he is
+mistaken." Soon, however, voice after voice takes up the song until the
+whole woodland is ringing with joyous tones. Who, in such an hour, has
+not been deeply moved with the spirit and beauty of all life and the
+harmony and deep significance of all of nature's processes?
+
+If we observe the awaking of birds and animals more carefully, however,
+we find something besides songs.
+
+All the higher animals go through certain exercises on first waking.
+There seems a universal instinct which teaches that certain stretches,
+expansions and deep breathings are necessary at this time. In fact,
+these actions are so deeply implanted in the instinct of animals that
+they seem a kind of sacred acceptance of life, a species of thanksgiving
+for all that life brings.
+
+If we accept "Pippa Passes" as a parable of human life and Pippa as a
+typical human being, may we not in her awakening find an example of this
+universal instinct? May we not find her first thoughts and feelings
+worthy of study and her example one to be followed? Do we not, in fact,
+find here a beautiful illustration of the proper mode of meeting the
+sacredness of dawn?
+
+As a matter of fact, how do we actually greet the morning? Do we awake
+as Pippa did, with a joyous song of praise? Do we pour out our hearts in
+gratitude that it brings a new day, a new life? Do we give thanks for
+the new opportunities given us, the new possibilities of enjoyment, the
+new share in the life of the world?
+
+Usually we have no thought about these things. Most of us entirely
+forget the significance of the way or "the side we get out of bed."
+
+Attention is rarely paid to the spirit in which we awaken children. It
+is often by means of an angry demand or an indulgent whine. They rise
+with the impression that it is a sin to awaken them and they begin the
+day with the feeling that the world is cruel.
+
+If we could spend the first few moments of every morning as Pippa spent
+her first moments, the character of the whole life would be determined.
+It is the most important time of every day. Is it not also the time when
+we are most apt to be tempted?
+
+Has not man seemingly lost the significance of this sacred hour? Why do
+so many, on waking up, begin to worry over the difficulties of the day?
+How many look back with regret to the preceding day and forward with a
+frown to the one newly born! Why not smile as Pippa smiled and meet our
+blessings with thanksgiving?
+
+There are certain physiological reasons why people feel so sluggish on
+first awaking:--the position in bed is cramped, the limbs are
+contracted, the circulation is impeded and the breathing is greatly
+hindered. When lying down, all the functions of the vital organs are
+lessened.
+
+Many people are entirely too careless regarding the air of the room. It
+needs to be even purer and fresher during one's hours of repose than in
+those of waking.
+
+Certain simple movements are taken by practically every animal on
+awaking under normal conditions. Among these are yawning, deep
+breathing, expansion and stretching. These exercises form a part of the
+process of awaking. It is the change from the position of lying down to
+that of standing up. But we find that man rarely takes these exercises.
+Between the moment of awakening and standing erect man possibly takes
+more time, whines more and does less than any other animal.
+
+Of all the provisions of nature to meet this crucial moment in animal
+life the stretch seems to be most important. Why men neglect the stretch
+is curious. Man seems to lack something of the vigor of the animal
+instinct on awakening. He lives a more rational life, and it is
+necessary for him at this time to make certain decisions and exert
+firmness and resolution.
+
+Science has carefully explained the stretch, but men seem to refuse to
+take the lesson. The stretch extends the body so that the veins, where
+congestion is most liable to take place and where pressure of blood is
+weakest, are so elongated that the blood flows more easily from the
+arteries, where the pressure is strongest, through the veins back to the
+heart and circulation is equalized and stimulated.
+
+The beneficial effects of the stretch can be felt by anyone who will
+take the pains on waking up in the morning to stretch easily, for a few
+minutes, then rest a few moments and note the effect. He will feel a
+great exhilaration all through the body. He will feel a sense of
+harmony. Thanksgiving seems to arise from every cell at the fresh blood
+and life.
+
+The yawn is similar to the stretch. The yawn is a stretch of the lungs
+as the stretch is a yawn of the muscles. Both of these exercises express
+a hunger for oxygen. Whenever anyone is sitting in a cramped position or
+even in one position for a long time, the stretch or yawn is
+instinctive. The extension of the muscles of the body as illustrated in
+the stretch is one of the most necessary steps in normal adjustment. To
+speak of only one point: when a man sits his knees are bent, and the
+muscles in front of the leg are elongated and the muscles back of the
+knee are shortened. A stretch means simply the extension of these
+shortened muscles.
+
+All over the body we find a tendency to elongate certain muscles too
+much. This is true in the chest; true also of the face, at the corners
+of the mouth. The active use of the too elongated muscles will produce
+extension in those that are too much shortened. By doing this we bring
+about certain normal conditions and relations of parts.
+
+Again we find that the stretch is activity of the extensor muscles. It
+is the action of the extensor muscles upon which health especially
+depends. At any rate, the extensor muscles are much more important to
+bring about the right relation of all parts and the right balance of
+sensitive muscles and the equalization of circulation than the activity
+of the flexor muscles. Normal emotions, as we shall find later, are
+expressed through activity of the extensor muscles. Abnormal emotions,
+such as anger, affect the flexor muscles of the body more.
+
+Since nature has provided the stretch seemingly as the antidote for
+abnormal position, and especially abnormal position during sleep, in the
+programme of exercises it would seem most necessary to centre around
+some careful and scientific use of stretches.
+
+Have you ever noticed a dog or cat wake up? Observe their instinctive
+movements: the gradual but vigorous stretch in every direction, the deep
+breathing, the sympathetic extension and staying of the limbs at the
+climax, then the gradual giving up of the activity and the moment of
+restful satisfaction.
+
+Stretching in this way is one of the primitive instincts in all animals.
+He who will observe the animals will feel that the time for practicing
+the exercises is on awakening, and the primary exercise to be taken is
+the stretch.
+
+How can we best occupy a part at least of the half hour or more that is
+usually wasted in worrying and fretting or in sluggish indifference,
+between the time when we first awake and the time we begin to dress?
+With all the knowledge of the human organism which has been revealed to
+us by modern science, with our truer understanding of the nature of men,
+of the effect of the mind upon the body, with our observation of the
+instinctive actions of the animals at such an hour, why can we not so
+occupy a few of these most precious moments of the day as to add to our
+vitality and enjoyment?
+
+At this moment of awakening, when your mind is free, you can so direct
+your attention as to receive joy instead of gloom, love instead of hate.
+You can exclude the thought of evil or you can yield and allow the
+tempter to desecrate your shrine. Whichever choice you make, these first
+moments of your day's living will color the whole course of the coming
+hours. The feeling first accepted and welcomed will more or less
+continue and form a background to all your ideas and determine your
+point of view toward human events.
+
+The chief aim of this book is to present a simple programme giving, not
+only some exercises for this hour, but certain explanations which will
+inspire a sense of the importance of this hour and these movements.
+
+Most people have no conception of the possibilities of human nature, of
+the fact that progress is the highest characteristic of a human being.
+No matter how old we are, we can always begin to climb upward; the main
+thing is our willingness to climb. Do we understand how to use the least
+actions and the most neglected movements for the development of
+character and the satisfactions of life?
+
+The principles and exercises advocated in this book are not extravagant.
+Again and again their benefits have been proven and many thereby have
+doubled life's satisfactions and its length.
+
+
+
+
+II
+
+SUPPOSED SECRETS OF HEALTH AND LONG LIFE
+
+
+Before laying down a simple programme which will give one a common sense
+method of keeping well, living long, and making the very most of life,
+it may be well to study some of the innumerable theories regarding long
+life.
+
+If all the discussions upon health and long life, from the earliest time
+to the present, could be adequately chronicled they would form an
+interesting, if not an amusing history. In many of these, however, we
+should find the same serious thoughts which we may well consider and
+find by comparison a few points in which all agree as to what is
+necessary to health, happiness and length of days. Note the theories
+that have been seriously advocated and which have had vogue among
+certain classes for a time,--such as the use of cold water every day as
+a remedy for all diseases. The cold water cure advocated wet sheet packs
+for fevers, and water, in some form, for all ailments. To live long some
+physicians have advised sleeping on the right side, others have
+advocated the use of raw food or food that has been cooked very
+slightly. Some have contended that scientific food is the complete food
+found in Nature, such as nuts; still others have advocated whole wheat
+bread!
+
+In our own time a method has been emphasized which has been called
+"Fletcherizing." This, of course, is taken from the name of the
+gentleman, who has made it so illustrious by his books and his
+discussions of the subject. Mr. Fletcher's principle consists in holding
+or masticating the food until it is in a fluid form; even a liquid must
+be held in the mouth until it is of the same temperature as that of the
+body.
+
+Many consider that the chief advantage of Fletcherizing is that it makes
+a person eat less. This may be a part of the advantage.
+
+I once had the honor of sitting at dinner by the side of Mr. Fletcher
+and observed his methods. He did not eat more than one-third of the
+amount, for example, of ice-cream that the rest ate, but he stopped when
+the others did, and said, with a smile:--"I have had enough; what I have
+eaten will give me more nourishment than a larger amount would and it
+will not give me any trouble."
+
+There is great truth in some of these theories. We should eat less meat
+and more grain. We should not bolt the best food elements out of wheat;
+we should not bleach rice and take out its nutritious element.
+Certainly, our lives are very unscientific. Most men live merely by
+accident. The shortness of life is not surprising to one who understands
+how irrationally most of us live.
+
+Others say, breathe deeply, naturally and constantly.
+
+Still others have urged active life out of doors or an active
+participation in business. It is a well-known fact that many men have
+not lived long after retiring from their occupations.
+
+Andrew Carnegie said recently that he attributed his long life, health
+and strength to his activity. The story is told that he walked the floor
+of his room with deep anxiety and consternation the night after his
+offer was accepted to sell the Carnegie Steel Works. He had not thought
+it possible that his price would be accepted, and he kept speaking to
+his old friend about the amount of money paid and the greatness of the
+responsibility. Fortunately he did not retire, as most men do, but took
+an interest in every phase of modern life. He has used his money, as a
+sacred trust, according to his own best judgment, building libraries and
+giving organs, pensioning teachers who have given their lives for truth
+rather than for making money, and has furthered many other causes.
+
+One of the most common opinions is that long life depends upon "our
+constitution,"--upon what we receive from our ancestors. That is, long
+life is a gift, not an attainment. And we are in the habit of blaming
+our ancestors, near and remote, for our lack of strength and vitality.
+
+Dr. Oliver Wendell Holmes once made the remark that if one wished to
+live a long life he should be afflicted with some incurable disease.
+This was thought to be merely a joke, but it has foundation in fact.
+Many men with poor constitutions live to a very advanced age. They study
+themselves and live simply. They realize that they are not strong and
+they do not indulge themselves, but reach out for health and strength in
+all ways.
+
+Among all the practices which men have adopted through different ages
+for prolonging life we find many which are universally believed, though
+possibly not practiced. Some discussion of these may give us courage and
+enable us to realize how unscientifically, how carelessly, most men
+live, and how indifferent we really are to our well-being.
+
+And yet we find wide-spread doubt as to the advisability of being too
+fastidious. Some of the extravagant ideas have naturally given rise to
+such scepticism.
+
+On hardly any subject have men had such extreme views as they have
+regarding health or the prolongation of their own lives.
+
+I know one lady who ate a raw carrot every morning because it was
+yellow, and, as yellow is a spiritual color, this practice, it was
+advocated, would free one from materiality and, consequently, from all
+disease.
+
+I have known others who condemned all attention to proper food,
+exercise, and even to expression, because such attention would lead to
+faith in material means.
+
+Webster said, "Truth is always congruous, and agrees with itself; every
+truth in the universe agrees with every other truth in the universe;
+whereas falsehoods not only disagree with truth but usually quarrel
+among themselves."
+
+In accordance with this principle as a rule the untruthfulness of any
+view is seen in its failure to recognize anything else as true.
+
+No one will advocate any extreme and irrational habit. Too much
+attention to food, too much attention to the care of the body and
+exercise will degrade even character. The morning exercises which are
+here recommended should be taken even as one washes his hands, as a
+matter of course. Man is spiritual, and character is developed
+spiritually, and mere attention to the body does not secure health and
+strength.
+
+There is a great and easily demonstrated truth in the fact that people
+who believe in a spiritual life have endured untold hardships and have
+faced all kinds of conditions without injury. The power of mind over
+body, of spirit over matter, is too well attested to be doubted.
+
+However, man is slow and progress must be made gradually. The first step
+must be taken before the last can be taken. Extravagant and wrong views
+prevent a great many people from doing anything.
+
+If we examine all the rules for securing health and the leading secrets
+of long life, we find that one of the earliest is temperance.
+
+A noted instance is Socrates. During the great plague, when at least
+one-third of the population of Athens died, Socrates went about with
+impunity. This was no doubt due to the cheerfulness and temperance of
+his life. We know of his cheerfulness from accounts by Zenophon and
+Plato.
+
+Possibly the most illustrious example, which has been recounted of the
+preservation of health and the prolonging of life through temperance, is
+Luigi Cornaro, who was born in Venice in 1464. After having, according
+to Gamba, wasted his youth, his health was so broken and his habits so
+fixed that "upon passing the age of thirty-five he had nothing left to
+hope for but that he might end in death the suffering of a worn-out
+life."
+
+This man, by resolution and temperance, battled with his perverted
+habits and became strong and vigorous and happy, and lived to be over
+one hundred years of age. "The good old man," said Graziani, "feeling
+that he drew near the end, did not look upon the great transit with
+fear, but as though he were about to pass from one house into another.
+He was seated in his little bed--he used a small and very narrow
+one--and, at its side, was his wife, Veronica, almost his equal in
+years. In a clear and sonorous voice he told me why he would be able to
+leave this life with a valiant soul.... Feeling a little later the
+failure of vital force, he exclaimed, 'Glad and full of hope will I go
+with you, my good God!' He then composed himself; and having closed his
+eyes, as though about to sleep, with a slight sigh, he left us forever."
+
+A new edition of Cornaro's discourses on the temperate life, by William
+F. Butler of Milwaukee, has recently been issued under the title of "The
+Art of Living Long." The first of these discourses was written at the
+age of eighty-three, the second at eighty-six, the third at ninety-one,
+and the fourth at ninety-five. His treatises have been popular for all
+these centuries.
+
+He held that the older a man grows the wiser he becomes and the more he
+knows; and if he will, by temperance and regularity of life and
+exercise, preserve his strength, his powers of enjoyment will grow, as
+his own did, every year until the end.
+
+"Men are, as a rule," says Cornaro, "very sensual and intemperate, and
+wish to gratify their appetites and give themselves up to the commission
+of innumerable disorders. When, seeing that they cannot escape suffering
+the unavoidable consequences of such intemperance as often as they are
+guilty of it, they say--by way of excuse--that it is preferable to live
+ten years less and to enjoy life. They do not pause to consider what
+immense importance ten years more of life, and especially of healthy
+life, possess when we have reached mature age, the time, indeed, at
+which men appear to the best advantage in learning and virtue--two
+things which can never reach their perfection except with time. To
+mention nothing else at present, I shall only say that, in literature
+and in the sciences, the majority of the best and most celebrated works
+we possess were written when their authors had attained ripe age, and
+during these same ten latter years for which some men, in order that
+they may gratify their appetites, say they do not care."
+
+We see not only in this passage but in many other places evidence of the
+fact that Cornaro lived a cheerful, contented life. The reform was
+evidently not merely in his eating and drinking but fully as much in the
+inner thought of his life. This is shown in many passages from his
+discourses.
+
+He says: "Although reason should convince them that this is the case,
+yet these men refuse to admit it, and pursue their usual life of
+disorder as heretofore. Were they to act differently, abandoning their
+irregular habits and adopting orderly and temperate ones, they would
+live to old age--as I have--in good condition. Being, by the grace of
+God, of so robust and perfect a constitution, they would live until they
+reached the age of a hundred and twenty, as history points out to us
+that others--born, of course, with perfect constitutions--have done, who
+led the temperate life.
+
+"I am certain I, too, should live to that age had it been my good
+fortune to receive a similar blessing at my birth; but, because I was
+born with a poor constitution, I fear I shall not live much beyond a
+hundred years."
+
+According to the census of the United States not one man in twenty
+thousand attains the age of one hundred years. If we figure out
+carefully from these statistics, we find the average is only about
+one-third of this period of life.
+
+One of the social customs is that we must eat an extraordinary
+meal,--far more than we need, as if life's enjoyment depended on the low
+sense of taste,--as if every contract or matter of important business
+must have this as an introduction. Theoretically speaking, many people
+believe in low living and high thinking, but it is very rare that we
+find one who practices it.
+
+The two simple rules of Cornaro deserve our attention: to eat only what
+he wanted, that is, what he actually needed for the sustenance of his
+body, and to eat only those things which really agreed with him, that
+is, those which were really helpful to the sustenance of his life. If we
+should consider eating merely as a means and not an end, Cornaro's idea
+that the normal age of a human being was one hundred and twenty years
+would not be such a wild dream.
+
+Another almost universally recognized requisite is exercise in the open
+air, or regular, systematic, simple and vigorous activity of some kind.
+
+The necessity of thoroughly pure air must be emphasized from first to
+last. Some think that the dullness felt by many people in the early
+morning is due to the impure air of cities, and to the failure to open
+windows. A lady once said to me, "When I am in the country I always
+sleep out of doors. Then I have not the slightest disinclination to get
+up. I do it as naturally and as gladly as the animals."
+
+It is to be hoped that the rapid transit and the automobile will enable
+people to live farther out in the country, farther from air poisoned by
+smoke and gases. Even in cities, however, one may have open windows and
+greater circulation of air than is common.
+
+Some have gone so far as to place exercise over against temperance in
+eating, saying that if you take enough exercise you may eat and drink
+what you please. While there is some truth in this there is really no
+antagonism between them; in fact, they are usually found together.
+
+Another view almost universally advocated, is to avoid drugs. The
+importance of this and its union with right exercise have been
+demonstrated in the impressive language of fable.
+
+"There is a story in the 'Arabian Nights' Tales'," says Addison, "of a
+king who had long languished under an ill habit of body, and had taken
+abundance of remedies to no purpose. At length, says the fable, a
+physician cured him by the following method: he took a hollow ball of
+wood, and filled it with several drugs; after which he closed it up so
+carefully that nothing appeared. He likewise took a mallet, and, after
+having hollowed the handle and that part which strikes the ball, he
+inclosed in them several drugs after the same manner as in the ball
+itself. He then ordered the sultan, who was his patient, to exercise
+himself early in the morning with these rightly prepared instruments,
+till such time as he should sweat; when, as the story goes, the virtue
+of the medicaments perspiring through the wood, had so good an influence
+on the sultan's constitution, that they cured him of an indisposition
+which all the compositions he had taken inwardly had not been able to
+remove.
+
+"This Eastern allegory is finely contrived to show us how beneficial
+bodily labor is to health, and that exercise is the most effectual
+physic."
+
+Another illustration is furnished us by Sir William Temple:--
+
+"I know not," he says, "whether some desperate degrees of abstinence
+would not have the same effect upon other men, as they had upon Atticus;
+who, weary of his life as well as his physicians by long and cruel pains
+of a dropsical gout, and despairing of any cure, resolved by degrees to
+starve himself to death; and went so far, that the physicians found he
+had ended his disease instead of his life."
+
+Of all the methods advocated, possibly one of the most universally
+recognized is joyousness,--a hopeful attitude toward life, a cheerful,
+kindly relationship with one's kind.
+
+According to Galen, AEsculapius wrote comic songs to promote circulation
+in his patients.
+
+"A physician," says Hippocrates, "should have a certain ready wit, for
+sadness hinders both the well and the sick."
+
+We know, too, that Apollo was not only the god of music and poetry but
+also of medicine. The poet, John Armstrong, has explained this:
+
+    "Music exalts each joy, allays each grief,
+    Expels disease, softens every pain;
+    And hence the wise of Ancient days adored
+    One power of physic, melody and song."
+
+Sir Charles Clark, one of the greatest physicians of modern times,
+exercised a most exhilarating influence over his patients by his
+cheerfulness and jollity. It was probably one of the chief means of his
+wonderful success.
+
+"Cheerfulness," says Sir John Byles, "is eminently conducive to health
+both in body and mind."
+
+A recent writer says of Professor Charles Eliot Norton that he was "not
+of a rugged constitution, yet he did an enormous amount of work and
+lived to a beautiful old age." This is attributed to the fact that he
+was never "blue." The cheerful kindliness of his face, his genial smile
+and kind words were sources of great inspiration to me when a teacher at
+Harvard, and to all who met him.
+
+The more we investigate the theories of long life the more do we become
+impressed with a universal longing for a length of days. We find a deep,
+underlying instinct "that men do not live out half their days."
+Everywhere, too, we find a certain expectation of "finding the fountain
+of youth," a hope in some way to conquer sickness and death.
+
+This desire is normal and natural. It may, sometime in future history,
+be realized.
+
+As we examine these theories we find, however wild they may seem at
+first, certain common sense views at the heart of all of them. No one
+need make a hobby of any one of them. Temperance, regularity, repose,
+patience, and above all, cheerfulness, do not exclude each other, they
+rather imply one another. In many instances one can hardly be practiced
+without some of the others. The practice of one would unconsciously
+bring up the others.
+
+If we study carefully these theories, and especially if we study the
+lives of those who have not only professed theories but have faithfully
+practiced their principles and attained great health and age, we always
+find a combination of various methods.
+
+There is no doubt, for example, that Cornaro completely reformed his
+life.
+
+The character of Socrates was the secret of his good health. Temperance
+to the Greek did not mean total abstinence. It meant lack of
+extravagance; it meant what we mean by patience, by an unruffled
+temper,--it meant the right use of all the faculties and powers.
+
+What new hobby, you may ask, is the theme of this book? Nothing that
+will interfere with the fundamental elements of the best ideas of all
+ages. First of all it is advocated that we go down deeper into all
+theories. Temperance should not be applied merely to food and drink but
+must cover self-control, repose of life, purity and depth of thought,
+and a harmonious development of human nature. The book tries to draw
+attention to many important things which are usually overlooked or not
+considered necessary to health and life.
+
+The study of expression, to choose only one example, reveals to us, the
+necessity of a right poise of the body. One of the leading teachers of
+science in this country, after fighting tuberculosis for three years,
+changing climates and using all the help that science has provided,
+determined at last to go back to his work and to do his best even though
+he lost his life.
+
+Making a constant and careful study of himself he again began his life
+as a teacher. He met with one with great knowledge of the human body,
+one who had studied it from many points of view. He was surprised when
+that expert said to him:--"Your dieting will not do you much good, that
+is not your trouble. You do not sit right nor stand right, your chest is
+too low, it not only cramps your breathing but what is still more
+important, it cramps your stomach and all the other vital organs." The
+scientist eagerly asked what he could do to recover his strength, and he
+received a few valuable suggestions, which he followed, and in six
+months he was stronger than ever.
+
+As a student and teacher of human expression for nearly forty years, I
+have found most important connections between man's mind, body and
+voice. The right use of the voice is next to impossible unless a man
+stands properly. There are certain inter-relations between the simple
+conditions and actions of the body, and the conditions and the true use
+of the voice are determined by the way a man thinks and feels.
+
+A man must not only have right feeling but must express it. He cannot
+get right expression without right thinking. Health, itself, is one of
+man's mental and emotional conditions.
+
+This book is an endeavor to study human unfoldment from an all-sided
+observation of the whole nature of man. Man is a unity, and an endeavor
+to establish health from a mere material point of view has always
+failed. Expression is a study from a higher point of view. The organism
+is studied from the point of view of its mental function. Expression
+implies the subordination of the body to the actions of the mind. This
+gives a truer point of view for an all-sided human development.
+
+It also implies a study of the especial significance and use of certain
+primary acts of our lives:--such as the way we wake up in the morning
+and certain movements which are taken at that time by animals and normal
+beings. The stretches, yawnings and breathings, peculiar to that moment,
+are never lost by animals, but human beings, with their higher
+possibilities but greater power of perversion, lose the significance
+and helpfulness of this primarily instinctive movement.
+
+The study of expression also reveals to us that certain emotions are
+normal or positive and develop health and strength, while certain other
+emotions are negative and destructive of vitality as well as of manhood.
+We also find that the emotions we choose to express become our own and,
+therefore, we should choose normal conditions of mind and emotions, and
+express these consciously and deliberately, especially at the most
+negative time in the morning, when we first wake up.
+
+Expression is one of the necessary elements of human development. We
+control emotions and control their expression. We welcome noble thoughts
+or noble feelings, and that which we welcome we become.
+
+This book shows the smile, laughter, the taking of breath and the simple
+stretch as most important exercises which are to be regularly taken. It
+also implies a deeper study into human co-ordinations; it tries to show
+a universal necessity of rhythm and is an endeavor to establish the
+higher principles of training in a way that makes them applicable to the
+most simple of human actions.
+
+The student is requested to study himself, to make a demonstration of
+every claim and of more than is claimed. The exercises are so simple
+that anyone can try and prove them, only let the trial be one continued
+long enough to be a real test.
+
+The moment you awake center attention upon a pleasant thought or take an
+attitude of joy, thanksgiving and love for all the world. Have courage
+and confidence that all evils will vanish; express some normal feelings
+at once by the expansion of the chest, a deep full breath, an inward
+laugh or chuckle and an increased harmonious stretch of the whole body.
+
+Everyone will be tempted to say that he cannot control his thoughts. He
+may say he does not wish to be a hypocrite and try to excuse himself for
+brooding over gloomy thoughts or the fear that he will not get through
+the day. Such lack of courage, lack of faith, lack of thanks for the
+beauties of life are sins which cannot be too strongly condemned.
+
+We can and must at once put ourselves in a positive attitude of mind. We
+must begin our day with a song, with a smile. We must look upward, not
+downward. We must reject every discordant thought and accept accordant
+ones regarding the coming day. It is a new day which brings new life,
+new joys, new duties, it may be new trials, but these, instead of being
+accepted as obstacles, may be turned into opportunities.
+
+The indulgence of negative thoughts in the morning may become a habit. A
+great battle may have to be fought at first, but perseverance and
+promptness can correct such evil tendencies. It is at this time that the
+demon of regret and of disappointment is apt to lay hold of us; the
+blackest thought in our lives likely to meet us.
+
+Observe that this was so of Pippa. Though she awoke with joy, and is
+held up as an ideal, as she goes on thinking the darkest shadow of her
+life comes to her.
+
+                            "If I only knew
+    What was my mother's face--my father, too!"
+
+This thought, however, she puts out of her mind by resolution, by
+turning, as we always should turn at such an hour, to the Source.
+
+    "Nay, if you come to that, best love of all
+    Is God's; then why not have God's love befall
+    Myself as, in the palace by the Dome,
+    Monsignor?--who to-night will bless the home
+    Of his dead brother."
+
+Here must begin the heroic endeavor to live. Effort will be required for
+a time till the habit is formed.
+
+Instantly control the attention and express it by action. Give a
+positive welcome to the day and the light; express positive thanksgiving
+for the thought that you have strength and that you have the joy of work
+to do.
+
+It is in the morning that we should begin to live a new life, a simple
+life; it is then that we should eliminate all whines and abnormal
+desires and open our hearts to receive the strength of a new day.
+
+Life, growth and development respond to joy. Every flower seems to smile
+to meet the sun, and the little bird sings in the midst of its duties.
+
+Some scientists are hoping to discover the germ of old age, and by
+destroying this to prolong life. The real germ, however, of old age is
+found in the doubt and worry which we allow to enter the holy of holies
+of the heart at the holiest hour of the day. If we guard the sacred
+shrine of thought and consciousness from impure, unkind and discouraging
+ideas at the moment of awaking it may be truly said that the enjoyments
+of life as well as its length will be doubled.
+
+The primary acts that express this joy are: first, expansion; second,
+taking a deep breath; third, stretching of the body; fourth, a smile or
+inward laugh.
+
+Sometimes these take place so rapidly as to seem to be simultaneous,
+but close examination will reveal a sequence, though rapid.
+
+As in life we have to live a truth to know or understand it, so an act
+of expression embodies the emotion.
+
+True enjoyment is also always expansive. Anger and negative emotions
+cause constrictions, while joy and love increase expansion.
+
+"As a man thinketh in his heart, so is he." It is the mind that makes
+the man. When we reject a negative thought and accept a positive one we
+begin the real battle of life. Negative emotion, every moment it is
+expressed becomes stronger, and gradually takes complete possession of
+us.
+
+Prof. James says that everyone should do something disagreeable every
+day, but there is great danger in accepting anything as disagreeable. We
+must not only do something disagreeable, but we must accept and do it as
+if it were an agreeable thing. This is most important. The attitude
+toward life makes all the difference.
+
+Another great teacher has said, "When a wrong thought comes in, say, Out
+of my house, you don't belong here!"
+
+Remember that the field of consciousness is a sacred shrine. From it
+banish everything that is not full of joy and praise and comfort, that
+does not give you strength and courage. Do as Pippa did. Do not let the
+devil take possession, as he is always ready to do at this time.
+
+This battle must be fought at once. There must be no delay. Idea will
+link itself to idea by the law of association of ideas, and we shall
+soon form a habit of negative thoughts in the morning.
+
+The great point to note is that we should live rational lives, that we
+should give our attention and apply our own scientific knowledge and
+reason to the every-day duties of life, and not disregard the duty we
+owe to ourselves.
+
+Men are continually doing something which they know to be wrong. They
+indulge in thoughts which they know will poison their minds and
+characters. They eat food which they know is not good for them. They
+pour into their stomachs stimulants which they know will dull their
+higher faculties and powers.
+
+Some tell us that life is a continuous battle. It may be looked at in
+that way, but if we look at it from a more rational point of view it is
+a continual reaching up for higher enjoyment. Every day and every hour
+we must be on our guard; our theories must be a rule of life to be
+really obeyed and lived. Therefore, to apply our own knowledge to the
+restoration or maintenance of life demands that we avoid that which is
+injurious, and that we joyously, gladly accept that which is helpful.
+
+Life is a sacred gift, a privilege, and an opportunity to be enjoyed, it
+is to be lifted up, and filled with high experiences.
+
+To accomplish all these ends, we should study those moments when we are
+in greatest danger,--those moments which are most important and when we
+are best able to control our attention and to command our feelings.
+
+The one supreme hour is the hour of awakening. If we can occupy a few
+minutes of this time in right thoughts, and right movements
+scientifically directed and as simple as those of the animals, the
+effect will be astonishing.
+
+To come down to a few specific things that everyone should practice in
+order to be stronger, to be more efficient, to enjoy more and to live
+longer, let us summarize a few general points.
+
+(1) Express joy first with laughter. If you cannot laugh aloud, laugh
+with an inner chuckle. It is not enough to have joy, it must be actively
+expressed to have an effect upon the organism.
+
+(2) Maintaining the joy and laughter, express, therefore, all harmonious
+extensions of the body, that is, all simple stretches. Maintaining the
+laughter and the extension of the body, expand the chest and torso as
+much as possible.
+
+(3) On waking up, take a thought of joy, of courage, of love toward all
+mankind, toward the day and its work.
+
+(4) Maintaining all previous conditions, take a full, deep breath.
+
+(5) Set free with the simplest movements every part of the body.
+
+(6) Co-ordinate the parts of the body concerned in every-day work, and
+sustain them with primary and normal activities.
+
+(7) Bring all the parts of the body into normal rhythm by alternative
+activity of the parts and in other ways.
+
+To have good health we must rejoice, laugh, extend, expand, breathe,
+co-ordinate the primary parts of the body, act rhythmically, set free
+all the parts of the body and all the primary activities of function.
+
+In short, this book tries to move everyone to study the simplest things,
+the simplest actions, the most normal duties of a human being, and to
+assert these and to exercise them the very first thing in the morning.
+
+
+
+
+III
+
+WHAT IS AN EXERCISE?
+
+
+On account of the many misconceptions of the nature of human
+development, will it not be well, before beginning our program to
+consider seriously--What is training? What are some of its principles?
+What can we do with ourselves by obeying nature's laws? Or, if these
+questions are too serious, too difficult for a short answer, should we
+not, at least, try to realize what is an exercise?
+
+To many persons, any kind of movement, any jerk or chaotic action, is an
+exercise. They think that the more effort put forth, the better. Thus
+some teachers of voice contend that, to be an exercise, there must be
+muscular effort in producing tone. On the contrary, many movements are
+injurious; unnecessary effort will defeat some of the most important
+exercises.
+
+The exercise must obey the laws of nature. It must fulfill nature's
+intentions, stimulate nature's processes, awaken normal, though
+slumbering activity.
+
+An exercise is of fundamental importance to all human beings. Man comes
+into the world the feeblest of all animals. He has the least power to do
+anything for himself, but he comes with possibilities of higher love and
+union with his fellow-men. He comes into the world with a greater
+possibility of unfolding than any other created being.
+
+Accordingly an exercise is a means of progress, a simple action which a
+man must use for his own unfoldment.
+
+An exercise is a conscious step toward an ideal.
+
+Man is given the prophetic power to realize his own possibilities. We
+can hardly imagine an exercise independent of the conscious sense of the
+highest and best attainments, of thereby making ourselves stronger and
+in some way better.
+
+This ideal is instinctive, even on the part of animals, in fact, the
+animal instinctively regards its own preservation, its own unfoldment
+and the reaching of its ideal type.
+
+A tree will cover up its wound and reach out its branches freely,
+spontaneously in the direction of the light and toward the attainment of
+its own type.
+
+With man the ideal is a matter of higher realization. We have the lower
+instincts in common with the animals but we have also something higher.
+There is inborn in us a conception that man transcends all present
+conditions.
+
+An exercise is a step towards the attainment of a chosen end.
+
+Accordingly we have high exercises and low exercises; exercises on a
+mental and on a physical plane; exercises that may train men down to an
+abnormal type; exercises also that are intellectual, imaginative and
+spiritual.
+
+Everywhere in nature there is a low and a high. In animals of a high
+order of unfoldment there is specific functioning of every part but in
+those of a low order the functions are confused. The organs are not so
+well differentiated.
+
+Even in human beings, in the process of degeneracy a man loses a greater
+variety of his powers, and his very voice and body lose some of those
+characteristics which belong to the ideal member of the race.
+
+A true exercise always brings sound and specific parts into action. Part
+is differentiated from part. All parts are made more flexible and more
+capable of discharging a function distinct from all other parts of the
+body. A true action of the hand cannot be performed by the foot nor can
+a foot become a hand except by a process of degeneracy.
+
+An exercise implies a struggle upward over against a drift downwards.
+
+An exercise is an aspiration.
+
+An exercise is a demonstration, it reveals a man's best to himself. It
+is a process of translating his dreams into reality. It is the only
+proof of himself, his intuitive language.
+
+An exercise is not physical but mental.
+
+Never regard your exercises as merely physical. The expression "physical
+training" is a misnomer. All training is the action of mind. It may
+manifest itself in a physical direction, but training itself,--the
+putting forth,--is mental. It is the emotion we feel more than the
+movement that accomplishes results.
+
+No matter who laughs, consider your morning exercises sacred to you.
+Make them a part of your very life and habits, and put into them your
+thought and the attitude of your mind toward your fellow-beings.
+
+You will be tempted to regard such movements as merely mechanical and
+artificial. You will be tempted to think they are just the ideas of some
+crank. Put all this aside. Begin your exercises joyously and happily,
+for the very pleasure of the action.
+
+Remember that you are not a body in which you have a soul; you are a
+soul and have a body. The cause of everything, even of health, is in our
+minds. Our awakening is not a physical matter.
+
+There is no power in the material body to move a finger. An exercise is
+bringing a mental action into manifestation. However physical an action
+may appear, its only significance is as an act of mind.
+
+An exercise is an expression.
+
+It is an act of being, not of body; it is activity of being in action of
+body. There is no such thing as physical expression.
+
+Expression is not merely a reflex action. It is the emanation of
+activity. It is the union of thinking, feeling and willing.
+
+An exercise implies that we can choose what we are to express. It
+implies also that we can consciously regulate, guide or accentuate our
+mental, imaginative and emotional activities.
+
+Here we find the importance also of expression as an educational view.
+Repression and suppression may be injurious to health. Expression is
+necessary even for the proper functioning of the vital organs.
+Impression implies the conscious use of an impulse. It implies the
+ability to share our ideas, feelings or experiences with others.
+
+An exercise is a means of turning an impulse in a higher direction. It
+implies also the curbing of abnormal impulses.
+
+Exercise implies stimulation of normal functioning. It is an endeavor,
+but one in accordance with principle.
+
+Thus, an exercise is an expression of an aspiration. Exercise implies
+many things. It implies that a man may be low down but that he can rise;
+it implies that if he begin early and work patiently enough he can
+control, soon or late, his nature. He can control the expression of his
+being and every manifestation of life if he will only come close enough
+to the fountain-head of thinking and feeling. He must be willing to
+demonstrate on an humble plane, and, while striving for the highest
+ideal, take the simplest exercise as the first step of the ladder.
+
+An exercise localizes function. Every part of the body, even every
+muscle has certain functions to discharge. Awkward men use the wrong
+part to perform a certain action; part interferes with part. A true
+exercise will train each part to discharge its own function and bring it
+into harmonious co-ordination with other parts. It will stimulate both
+growth and development but make growth precede development.
+
+While aspiration is universal it becomes conscious in a human being. We
+have definite ideals and not only instincts for their attainment, but we
+can adopt rational methods for their realization. We have not only an
+instinctive consciousness of what is normal but a deep intuition that we
+can improve every power of our being, every agent of our body and every
+tone of the voice.
+
+A simple, a most commonplace action, when done with aspiration becomes
+an exercise. In fact, everything that man does is part of the training.
+A true list of exercises must reflect the spirit of all life.
+
+A normal man can distinguish between a wrong and a right exercise,
+between that which will lift him upward and that which will cause
+degeneracy. When men give up to their lower appetites they strengthen
+the downward impulses, but the mind can be awakened and every little
+step will become a demonstration of higher possibilities. An exercise is
+a demonstration to a man of his possibilities.
+
+Sometime the science of sciences will be that of training and education.
+
+All over the organic world we find tendencies toward degeneracy or
+downward; and we find everywhere aspirations or activities upward.
+
+Every bird, every rose, every blade of grass is trying to reach an
+ideal. This universal upward tendency or process we call by some big
+words which confuse our minds and obscure the facts.
+
+An exercise is not only mental but emotional, not only expressive of
+thought but of normal emotion.
+
+The wise doctor looks at his patient. He does this not only to recognize
+the patient's condition but to see how much courage he has, how much
+joy, how gladly he accepts life.
+
+An exercise demands accentuation of extension.
+
+Muscles should have a certain normal length and the power of relaxation
+to take a certain length. On account of abnormal positions, such as
+obtain during sleep, certain muscles become unduly elongated and others
+too short. To restore the balance of proper proportions those shortened
+need extension and the elongated need shortening. Accordingly the
+so-called extensor muscles of the body need frequent action.
+
+The effect of these stretches is to harmonize the vital forces. When a
+man lies upon his bed, as has been said, he breathes less, the
+circulation is more or less impeded; hence, the dull feeling and
+unwillingness to rise.
+
+The stretch also equalizes the circulation. It affects the veins where
+the pressure of blood is weakest, where there is a more immediate
+indication of congestion, so that the bad blood flows away, and the good
+blood from the arteries where the pressure of blood is strong, flows in,
+and the processes of life go on with more decision.
+
+There is still another explanation why the stretch is so important. It
+is primarily activity of the extensor muscles and is vitally connected
+with all true expansion. The flexor muscles on account of the position
+in sitting and because of a lack of expansive activity, often become too
+short. They can be extended only by activity of the extensor muscles.
+The stretch is the special and instinctive action of the extensor
+muscles in response to a distinctive demand for freedom of the organs,
+or harmony of the whole myological mechanism. It is also, as has been
+said, closely connected with the circulation, and the activity of the
+vital organs.
+
+There is no more important exercise than stretching. Its neglect is one
+of the strange things in training. One who wishes to be stronger, to
+have the normal possession of all his faculties, powers and organs, can
+be initiated and secure the result most rapidly, by the use of this
+simple and elemental exercise.
+
+An exercise is an act of expansion.
+
+The action of man's body consists of expansion, contraction and
+modulation, the latter being the union of the other two.
+
+True energy expresses itself primarily by expansion. Life expands and
+any increase of new life and all positive emotions cause an increase of
+expansive activity in the body.
+
+The study of expansion reveals to us the fact that expansion and
+contraction furnish the many elements of all human action, but that
+expansion is first, that expansion expresses joy, exhilaration,
+animation in life, and that contraction, aside from its co-ordination
+with expansion in causing control in intensity, expresses antagonism,
+hate, anger, pain. Accordingly this book assigns certain fundamental
+expansions, which everyone should practice and does practice if he obey
+his own deep instincts.
+
+Negative emotions, such as fear, despondency, or antagonism, cause
+contraction and tend to constrict the vital organs.
+
+It can, of course, be seen at once that expansion is due to the activity
+of the extensor muscles. The stretch is, in the main, an expansion. At
+any rate, it is always associated, co-ordinated, when properly
+performed, with expansion.
+
+Moreover, if we observe the action of animals and all true spontaneous
+actions in a human being, we observe that the activity of expansion
+begins in the centre of the body. It is at this point that we should
+initiate our expression. The actions in the middle of the body are more
+conditional than those in the feet, hands, or limbs, but the awakening
+of conditions should precede modulation. A certain activity of expansion
+and diffusion is the very basis of all conditions.
+
+All exercises should naturally begin with expansion. A true exercise
+means an increase of activity. Moreover, not only does life expand, but
+all positive emotions, such as joy, love, courage, cause activity of the
+extensor muscles. These emotions, as is universally known, improve
+health.
+
+If we observe the structure of the torso, we find that the chest has no
+prop from below; that the ribs are placed at an angle with the spine,
+sloping downwards as low as forty-five degrees, while at times they may
+be lifted seventy-five or eighty degrees or more. The expansion of the
+chest lifts the ribs.
+
+If we study a skeleton, we see that it must be suspended, that it cannot
+be propped up.
+
+Man, accordingly, stands and walks primarily on account of the active
+expansion of his whole chest. He is the one animal that has levitation,
+as will be shown later.
+
+We find that under the ribs in the torso are all the vital organs. The
+lungs, the heart, the stomach, all these depend for their normal
+position, their normal action upon the expansion of the chest.
+
+When a man stands, the tendency for the chest is to sag. There are no
+bones to elevate it. Man has levitation as well as gravitation, and the
+expansion and elevation of the chest lie at the basis of all good
+position in standing, sitting and also walking.
+
+There are certain co-ordinate curves, beautiful, spiral, rhythmic, in a
+normal and healthy human being. These curves depend upon this expansion
+of the chest.
+
+All the best gymnastic exercises centre in the development of activity
+in the muscles concerned in keeping the chest elevated and harmoniously
+expanded.
+
+When we study the expression of this part, we find that it reveals
+energy and courage and all the noble, positive emotions of a human
+being.
+
+A passive chest expresses indifference, inactivity, fear,
+discouragement, a sense of weakness, unwillingness to awake and rise up
+to meet emergencies. A sunken chest, accordingly, is an indication of a
+tendency to disease, simply because it expresses a negative mental state
+or one favorable to the reception of abnormal conditions.
+
+The expansion of the chest, on the contrary, reveals that happy
+acceptance of life, that active, energetic determination to control
+abnormal conditions which will ward off all disease and eliminate all
+failure.
+
+This expansion of the chest, as we can see, is one of the most elemental
+actions of expansion of the human being. We shall observe later that
+this activity is directly concerned with erect posture. All actions in a
+normal condition co-operate or co-ordinate. This expansion frees the
+respiratory muscles and all the vital organs, gives man command of the
+elemental action of his body as a whole; that is, his erectness
+expresses higher emotions and experiences.
+
+An exercise implies co-ordination.
+
+An organism exists only by virtue of certain co-ordination of parts.
+Training improves and extends this co-ordination.
+
+Co-ordination is the simultaneous union of many different elements or
+actions in different parts of the body.
+
+An exercise is rhythmic.
+
+When exercises are performed in obedience to the law of rhythm, better
+results will follow. Rhythm is a law of man's being. Action and reaction
+imply a human being doing his little part and then accepting the greater
+work out of the heart of the universe. Action and reaction, activity
+and passivity, the giving and the receiving, everything natural is
+rhythmic. Absence of rhythm is death.
+
+An exercise is simple.
+
+The best exercise is the simplest in its movements. It is not the
+spectacular actions of an exercise that make it the best. As every
+exercise is a struggle upward it must necessarily be an emphasis of
+something elemental and normal.
+
+Any movement is normal when it is part of the discharge of an elemental
+or distinctive action of any agent or part.
+
+The difference between accidental and elemental needs more discussion.
+Working upon accidentals secures weak results, perverts and interferes
+with free function. Working upon elementals brings freedom, power.
+
+
+
+
+IV
+
+PROGRAM OF EXERCISES
+
+
+As all training is a reaching upward towards an ideal so an exercise is
+a single step and the first exercise should be the most primary action.
+The primary condition of all growth is a certain joyous awakening, an
+expansive enjoyment of life.
+
+Take a joyous thought and express it in active laughter.
+
+No matter how dull or weary you feel when you first awake, joyously
+accept the new day. Use the following exercises and actions as you would
+a cold wet towel on your face or hands. Look on the sunny side at once
+and laugh. We can possess a feeling only by expressing it; we enter into
+possession of the day only by using it.
+
+It is easy to look at the light, easy to breathe, easy to stretch, to
+expand, easy to remember something joyous, easy to smile and easy to
+laugh.
+
+If your body feels weak and sluggish, and you have great indifference to
+movement there is all the more reason for promptness. If you will
+joyously extend your arms, expand, breathe deeply and laugh, you welcome
+life and joy and give them a chance to take possession of your being and
+body and you will soon feel courageous instead of gloomy, strong instead
+of weak, rested instead of weary.
+
+None of these exercises require a great expenditure of vitality.
+Performed, as many of them are, lying down, however energetically you
+may do them they will bring little or no weariness. Though the exercises
+do not require much vitality they should be practiced vigorously to
+accomplish the best results.
+
+
+1. PRIMARY EXPANSION AND EXTENSION
+
+     On waking, take a courageous, joyous attitude of mind. Chuckling
+     deeply, actively expand the whole body, take a deep breath and
+     co-ordinate harmoniously as many parts as can be brought into
+     sympathetic activity. Stretch the arms upward and the feet downward
+     as far as possible, and repeat at least twenty times.
+
+An old writer gave dilatation as one of the primary characteristics of
+life. A certain distention of all parts of the body is the beginning of
+the renewal of energy and a primary manifestation of life. We must give
+room to the life forces, feel the diffusion of energy into every part.
+The sense of constriction, due to lying in a cramped position, can be
+easily removed by this primary exercise.
+
+The chief elements in this primary distention of the body are found in
+the stretch and expansion of the torso, in deeper, fuller breathing, in
+the sense of diffusion of life, in greater satisfaction and in laughter.
+These elements should be practiced on waking up.
+
+The stretch should be in the nature of an indulgence, an instinctive
+longing on first awaking, a longing in common with all animals. It ought
+to be enjoyable and a help to sustain the laughter.
+
+Count one for the active movement, or stretch, two for the staying of
+the active conditions, three for the gradual release of activity, and
+four for complete relaxation.
+
+The exercise, as most of the others, should be repeated twenty to
+twenty-five times, counting four for each of the preceding movements.
+This will require eighty to one hundred counts. Each of the four actions
+of the muscles should be carefully distinguished and accentuated.
+
+Counting four in this way for an exercise and for each of the first
+steps obeys the law of rhythm, accentuates all the elemental actions of
+the muscles and establishes primary conditions of healthful activity in
+all the vital organs.
+
+The simultaneous elements or actions in this first exercise are of such
+importance that it is well to practice each one separately, either
+before or after the general exercise.
+
+This distinct practice prevents the slighting of any of these elemental
+conditions, restores harmony and stimulates normal functioning of all
+organs. In fact, all these actions are really necessary conditions and
+should be present as elements of all exercises.
+
+The following exercises (2-5) are important, individual accentuations of
+the essential actions of this general exercise, and the conditions of
+all exercises.
+
+The student should carefully study his tendencies to omit or slight any
+one of these elements and accentuate carefully not only every step
+separately, but observe with especial care the one most needed.
+
+
+2. INITIATORY EXHILARATION
+
+     Sustaining the extension and full breath, laugh heartily, with
+     little or no noise, chuckle to yourself persistently for several
+     minutes. Centre the laughter in the breathing and the torso.
+
+Joy and laughter must be considered the first condition of all exercise.
+The reasons have been explained. If you are still sceptical, observe and
+experiment. Everything that is truly scientific can be proved or in some
+way demonstrated. As this is one of the basic principles of this book
+and its companion volume, "The Smile," and as joy and laughter are met
+as the first exercise of our program, it may be well to summarize some
+of the arguments:
+
+Exercise in laughter sets free the vital organs and brings all parts
+into harmonious, normal activity, stimulates the circulation, quickens
+the metabolism of the cells and causes elimination. Each of these topics
+might receive many pages of discussion.
+
+You will be tempted to omit the practice of the chuckle, but it should
+be especially emphasized.
+
+It expresses and accentuates the permanent possession of the joyous
+thought. No other exercise can so stimulate a right attitude toward
+life, as well as restore the normal condition of the vital organs.
+
+It has also, as have all of these exercises, a beneficial effect upon
+the voice. In fact, all good exercises tend to improve the voice. This
+is one of the most important tests of an exercise,--does it affect
+easily, naturally and normally the vocal organs?
+
+
+3. HARMONIC EXPANSION
+
+     Sustaining laughter and extension, sympathetically and joyously
+     elevate and expand the chest as far as possible.
+
+Feel the breast bone separate farther from the spine, easily and
+naturally as in the expression of joyous courage.
+
+Expand slowly, sustain the expansion, gradually release, then rest, that
+is to say, perform the exercise in the same quadruple rhythm of the
+harmonic extension.
+
+In this exercise you should feel a deepening of the chest chamber.
+
+It is well at first, until you get the exercises correctly, to place one
+hand at the back, the other on the chest, and in expanding to feel the
+two hands separate.
+
+This expansion should be sustained for several seconds. The release
+should follow gradually. There should be a repetition of the expansion;
+you should feel a sympathetic activity all through the chest and torso.
+
+Sudden collapses should at all times be avoided, and they should
+especially be avoided in exercises of the chest and of the central
+organs.
+
+The free, expansive facility of the whole chest is the measure of the
+health, strength, grace and normal actions of a human being. It is of
+primary importance.
+
+
+4. RESPIRATORY ACCENTUATION
+
+     Keeping the body extended, the chest well expanded, take a deep,
+     full breath, hold it a moment and gradually release it, then wait a
+     second without greatly lessening the expansion of the chest
+
+In this exercise be sure to accentuate the four elemental parts of an
+exercise. Taking breath, the active stay of the breath, the gradual
+release and then the complete surrender of the direct respiratory
+muscles: that is, accentuate the four steps or elements as in most
+exercises and avoid the temptation to jerk and to exaggerate minor parts
+or actions. Constrictions, inharmonious and unrhythmic jerks are always
+out of place in any exercise. The best results can be obtained only by
+observance of principles.
+
+Do not force the breath out. Allow it to pass out easily and normally.
+Increase the inspiration rather than the expiration. The air will tend
+to pass out too quickly, reserve it and allow it to pass out steadily
+and regularly.
+
+We find that the taking of breath is associated with the result of
+expansion and vitally connected with the conception of impressions and
+expression, and so is a necessary part.
+
+The expanding of the chest causes greater room in the thoracic chamber
+and breath flows in naturally. This exercise, however, implies that we
+should consciously and deliberately accentuate expansion and the taking
+of breath. It aids in the realization of life and the diffusion of
+activity.
+
+Man breathes over twenty-five thousand times in twenty-four hours. He
+can get along very well on two or three meals of food and six or eight
+glasses of water, but with as low as fourteen thousand breaths a day, he
+is flat on his back and has hardly enough power to move hand or foot.
+
+We live on air. This is one reason why the expansion of the chest is so
+important. It gives room for breath. In fact, in breathing we do not
+suck breath into the lungs. Air presses fifteen pounds to the square
+inch to get into the lungs. Expansion is, therefore, the primary element
+in breathing. We should, however, at times not only expand fully but
+consciously draw in breath. We can expand the chest while sustaining it
+and drink breath into the very depths of our lungs.
+
+Thus the exercise requires us to take as much breath as possible, to
+retain it a moment, then slowly give it up and at last to relax
+completely the diaphragm, all the time sustaining the chest expansion.
+Preserve still the quadruple rhythm. Of course the exercise can be done
+with dual rhythm, and it will be helpful, but the accentuation of all
+four of the primary actions will accomplish more than double the
+beneficial results not only for health but for the voice. It develops
+the retental action of the breath. A true use of the voice demands a
+full chest. This exercise strengthens the muscles that reserve the
+breath and support the tone.
+
+The process of respiration is most directly necessary to all the actions
+of the human organs. It is an essential part of circulation. The breath
+we take meets the blood. The blood is carried from the heart through the
+lungs and back to the heart, then out through every organ of the body
+and back again to the heart. The whole circulation is a mighty process
+by which the blood receives sustenance, bears this to every organ of the
+body and carries back the refuse which is oxidized and given out by the
+lungs. The blood, according to the earliest tradition, is the life.
+
+All ancient writers on long life "regard the control of the breath as a
+fundamental sign." A person with little control of his breathing is
+doomed to a short life.
+
+Nature has so constituted us that at the moment of some excitement, or
+the reception of some impression, or the instant we try to do something
+unusual, we take a greater amount of breath. In any exercise, always
+allow the breathing to act freely. Observe that breathing is the
+initiatory act or condition of all human effort. It is a sign of the
+reception of an impression and is thus one of the conditional acts of
+expression. Breathe deeply and freely at all times. A deliberative
+breathing exercise, such as the preceding, strengthens all the
+respiratory muscles and corrects abnormal tendencies.
+
+
+5. PRIMARY CO-ORDINATION IN LEVITATION
+
+     Simultaneously lift and expand the summit of the chest as you
+     actively extend the balls of the feet downwards.
+
+The opposition between the lifting of the chest and extending the balls
+of the feet takes place in all good positions in standing and walking.
+This exercise initiates or accentuates the co-ordination of the muscles
+used in standing. It tends also to harmonize and bring into unity all
+the conditions so far attained, and gives practical application to those
+parts of the body which are active all day, in standing, walking and in
+sitting.
+
+All exercises must be performed rhythmically. There are many elements
+in rhythm, one is activity and passivity, and another is the alternation
+of parts:--one limb is active and this helps alternation or rhythm.
+
+
+6. HARMONIC AND RHYTHMIC EXTENSION
+
+     Lift the chest and extend the right foot downward, then lift the
+     chest with the downward extension of the left foot, rhythmically
+     alternating from one to the other. This is the first step in the
+     development of rhythm.
+
+This alternation is still more akin to the action of the body in
+standing and walking.
+
+Allow the hip to extend outward on the same side which is being
+extended.
+
+Co-ordination, that is a simultaneous and sympathetic union of many
+parts in one action or a harmonious variation of a primary response in
+many parts, is one of the primary characteristics of the organism. It
+can be secured by a certain feeling that the whole nature shares in the
+exercise, that the whole body responds to the whole being of man. It is
+a direct expression of joy and sympathy. In an involuntary performance
+there is always less co-ordination than in a sympathetic motion. These
+are feelings vitally necessary to co-ordination and we must not only
+have and feel them, we must express them in the body.
+
+The alternation of exercises introduces rhythm, which has been found to
+be one of the most fundamental elements in training. Rhythm consists of
+proportion in time. This proportion is in alternation: alternation of
+activity and passivity, and in alternation of one part with another, as
+in walking.
+
+Rhythm is the continuity of co-ordinations. Co-ordinations cannot be
+properly preserved without rhythm nor can there be rhythm without
+co-ordinations.
+
+The exercises 2 to 6 should all be included in No. 1. They should also
+be individually practiced in order to accomplish the best results and to
+avoid the omission of any of these primary elements which should be
+present in and co-ordinate every true exercise.
+
+After being practiced individually, exercise No. 1 should be practiced
+several times with a greater co-ordinating union of all the elements.
+The feeling of satisfaction and joy should be realized at once.
+
+
+7. CO-ORDINATION OF PRIMARY CONDITIONS
+
+     Repeat Exercise No. 1; stretch first the right arm and also the
+     leg, bend the left arm and left leg and so on in alternation.
+     Preserve all the movements.
+
+     The difference between this exercise and No. 1 is the stretching of
+     each side in alternation. The same elements should be included.
+
+
+8. PRIMARY CO-ORDINATE VOICE CONDITIONS
+
+     Sustaining all the foregoing conditions; extension, expansion and
+     diffusion of feeling, the retention of the breath and the
+     simultaneous openness and relaxation of the throat, laugh low but
+     heartily:--ha ha, he he, etc.
+
+The tone should be soft and pure. The softer the better. If there is any
+danger of waking or disturbing someone the exercise should not be
+omitted but practiced softly.
+
+Joy must not only be felt, it must be expressed. This series of
+exercises is based upon the fact that the greatest exercises are
+expressive movements. The smile on the face and active laughter should
+be used as direct exercises, not only for the body but also for the
+voice.
+
+This exercise implies some understanding of the fundamental elements of
+vocal training. The primary co-ordination of voice conditions, that is,
+the sympathetic, harmonious and elastic retention of the breath causing
+the co-ordinate passivity at the throat has been explained in "Mind and
+Voice." This was my discovery and the mastery of it has helped thousands
+out of ministerial sore throats and other abnormal conditions, and, to
+my mind, is proved as a fundamental principle. It is of the utmost
+importance that this little exercise should be practiced in accordance
+with the principle. The great point of the exercise is the elastic,
+sympathetic retention of the greatest possible amount of breath and the
+simultaneous passivity and openness of the throat. The study of laughter
+or the best possible tone anyone can make will enable him to realize
+this deep but simple principle.
+
+The effect of this exercise is to centre the breath and to harmonize the
+activities of the whole man. The central organs should always be
+exercised before the organs of the surface. The laughter must be
+sincere, genuine, hearty and natural.
+
+No one can imagine what wonderful effects can be brought to the voice by
+such simple exercises as these. The voice is an index, not only to
+mental and emotional conditions but to health. The voice cannot improve
+truly without improving health.
+
+We reserve breath and have a certain sympathetic fullness due to
+retention of the breath in the middle of the body. Simultaneously there
+is an openness of the whole throat and tone passage. All the organs of
+voice are thus brought into right conditions. When this condition is
+violated there is a misuse of the voice.
+
+Vocal training consists in the use of such simple exercises as will
+establish all these conditions that have been mentioned, especially the
+last. The conditions of voice must be co-ordinated, the vocal organs
+must respond to thinking and feeling. We cannot ignore, we must
+demonstrate on every plane. Man is given the greatest opportunity for
+progress. It is an opportunity he must take. There is no growth, no
+advance without labor. The labor may not be voluntary, it may not be
+hard, but man has his work to do. It is a joyous work. Man has an
+instinctive desire for right exercise which will enable him to really
+unfold his faculties and demonstrate his powers.
+
+
+9. FREEDOM OF VITAL ORGANS
+
+     Lying as before, placing both hands flat upon the stomach, keeping
+     the body extended and expanded, breathing full and free, manipulate
+     in a circular, triple rhythm or backward and forward, in dual
+     rhythm, all the vital organs. The thumbs may be placed up under the
+     floating ribs.
+
+This exercise is usually given first in Swedish medical gymnastics. It
+is especially for the stomach, though it has a vital action upon the
+liver and other organs. Such manipulations are beneficial to a dyspeptic
+or to one suffering from congestion of the liver, or from constipation.
+It is a very important exercise and stimulates all the parts so that
+they will receive more benefit from the following exercises.
+
+When any particular part, such as the stomach or liver, is found a
+little tender or sore, special attention should be given to this spot.
+
+
+10. FREEDOM OF THE TORSO
+
+     Preserving primary conditions, turn the hips vigorously as far as
+     possible one way and then the other.
+
+This gives a vigorous twist through the centre of the body. It affects
+the stomach, liver and all the vital organs, and if the chest is kept
+expanded and a full breath is retained, it greatly affects the diaphragm
+and action of the respiratory muscles.
+
+These movements may be taken also with dual and with quadruple rhythm.
+If done slowly and steadily, in true rhythm and sequence, they will
+accomplish surprising results, and bring about a deep harmony. If there
+is congestion the exercise should be performed twenty or twenty-five
+times.
+
+This exercise frees the torso and makes it flexible. It strengthens the
+diaphragm and, obeying one of the fundamental laws, exercises the
+central muscles of the body.
+
+Do not give sudden jerks or sudden collapses, but steadily, definitely
+and vigorously pivot the hip.
+
+In many people, there are tendencies to congestion in the stomach, and
+in the neck and throat. This rotary action tends to remove these
+constrictions and to develop a certain flexibility in the whole torso.
+
+
+11. FREEDOM OF NECK AND THROAT
+
+     Knead with both hands the whole throat and neck, moving every part
+     and eliminating any soreness or stiffness.
+
+The night gown should be unbuttoned and the breast bare. The fingers
+should be used and also the palm of the hand and the thumb so that every
+part of the neck and throat shall be set free.
+
+In most persons spots will be found that have some tenderness or
+soreness, especially if there is any cold or sore throat, and these
+parts should receive careful attention and manipulation, which should be
+continued until the soreness is removed. Persevere until the whole
+throat feels perfectly free and relaxed. It is often the case that some
+gland is weak and can be strengthened by this massage.
+
+This exercise and that of the manipulation of the stomach, as well as
+the exercises which follow, have a wonderful effect upon the voice.
+
+
+12. FREEDOM OF NECK AND HEAD
+
+     Pivot the head as far as possible to the right and then as far as
+     possible to the left.
+
+This exercise is also best practiced in quadruple rhythm. The hands may
+be around the back of the neck. Knead deeply and remove any congestion.
+
+The efficiency of this exercise may be increased by placing the hands on
+the neck so that at the moment of extreme pivot the hand may knead the
+parts. This action of the hand increases the effect and tends, in cases
+of congestion around the throat or ears, to give great assistance
+towards the elimination of all abnormal conditions. The other exercises
+for the manipulation of the throat tend to correct catarrhal conditions.
+
+
+13. ELEVATION AND EXTENSION OF LOWER LIMBS
+
+     Observing all the conditions, lift the right foot, knee straight,
+     as high as possible, then slowly release it, then lift the left in
+     the same way.
+
+The movement should also be done in quadruple rhythm. The lift should be
+slow, and there should be a decided staying of the activity, and then a
+very slow release; then complete rest.
+
+The effect of this exercise is to accentuate further the idea of rhythm;
+that is, it requires alternate activity and passivity in sequence or a
+continuity of co-ordinations.
+
+In performing this exercise almost an ache may be felt at the back of
+the legs, especially at the back of the knees. This is due to the fact
+that these muscles become too short in sitting and therefore need
+extension. This exercise gives extension to these muscles. Similar aches
+will always indicate a lack of extension and call for special help and
+practice of the opposing muscles.
+
+Of course, it can be seen that whenever parts of the body, such as the
+knees, are kept bent, the muscles at the front of the limb will grow too
+long and those at the back of it, too short. Hence, when a man stands up
+there is a tendency to stand with the knee bent. Old men have a lack of
+firm backward spring in the knee. It is the aim of several of the
+exercises to cure this.
+
+
+14. EXTENSION OF THE BACK
+
+     With the body well expanded, kept straight, breathing free and
+     full, lift the hips bearing the weight upon the back of the
+     shoulders and the heel.
+
+This exercise needs to be practiced with quadruple rhythm slowly. It
+gives wonderful exercise to the central muscles and organs of the torso.
+
+
+15. ELEVATION OF LOWER LIMBS
+
+     With the body well extended and all conditions sustained, lift both
+     legs, knees straight, hold, slowly release, then completely rest.
+
+This exercise is the best help that can be given for a hollow back. It
+also brings activity into all the abdominal muscles. It will strengthen
+the muscles concerned in the support of the voice. If the chest is kept
+well expanded and the lungs full of breath, the exercise will have a
+wonderful effect upon the diaphragm and the respiratory mechanism. It
+will strengthen and deepen the breathing and make it more central and
+reposeful.
+
+
+16. RHYTHMIC ALTERNATION IN EXTENSION
+
+     Combine the last two exercises and give them in alternation. First,
+     lift the body, then rest, then lift both feet, then the body, and
+     so on.
+
+     This alternate movement will bring great relief. The muscles are
+     more or less opposed; at any rate, the activity concerned in each
+     exercise will receive a rest during the other action.
+
+This, of course, uses rhythm as an aid. True, natural rhythm is always
+helpful and should be introduced whenever possible.
+
+
+17. ROTARY ACTION OF THE FEET
+
+     With the heels resting upon the bed carry the balls of the feet in
+     the widest possible circle.
+
+This exercise may be omitted, but it is very important for one who is
+lacking in freedom in the feet or who suffers from cold feet. It also
+brings into action the lower extremities and tends to further equalize
+the circulation.
+
+
+18. MOBILITY OF THE FACE
+
+     Rest a moment and feel a sense of satisfaction and then smile and
+     place both hands upon the face, covering it as far as possible and
+     knead the muscles, so as to eliminate every constriction and allow
+     the diffusion of the smile to go into every part.
+
+Do not laugh at this exercise but observe the effect. This exercise,
+however, should be practiced in union with the smile.
+
+Pay especial attention to any part of the face where there are
+constrictions or tendencies to constriction, and especially any part
+that may seem to droop.
+
+Where there has been a good deal of suffering or whining, or both,
+certain parts of the face, especially the corners of the mouth, are
+turned downward. This habitual action causes the muscles that lift the
+corners of the mouth to become too long while the corresponding muscles
+that draw the mouth down become abnormally short. Kneading is,
+primarily, to give extension to the muscles that have become too short,
+and the laughter at the same time is to give exercise to the muscles
+that have become too extended or elongated.
+
+All parts of the face will be brought into proportion. Crows' feet will
+be eliminated and the beauty and expression of the countenance greatly
+increased. Where there seems to be no muscle between the skin and bone,
+as sometimes in the forehead, there must be manipulation, exercise of
+the weak muscles.
+
+In the case of the face we have to bring in so-called secondary motions.
+We have to use the hands in the way indicated to get any effect. Of
+course, the effect will be temporary unless the disposition is changed.
+The mental and emotional actions are always the primary cause, but
+frequently the condition of the muscles has become such that it will
+take a long time to effect a change. The exercises, accordingly, are a
+wonderful help.
+
+If one-tenth of the power of this exercise to help the countenance were
+realized, it would not be neglected.
+
+One of my students opened a room and secured quite a following in facial
+massage by using these exercises. Some cruder than this one were used,
+though good results were accomplished. This exercise, as here suggested,
+can be done by anyone alone. If people use it who have constricted
+countenances, they should carefully emphasize the smile. That has not
+been done and hence the best results have not been secured.
+
+The faithful practice of such an exercise and especially the study of
+the significance of the smile and the practice of laughter, in union
+with other exercises for the stimulation of vitality, will work wonders
+in the expressive mobility and beauty of the countenance.
+
+It is worth ten times all the cosmetics as a beautifier. It would banish
+"Beauty Parlors." It is not, however, for the restoration of beauty of
+the countenance, but to bring blood into parts that are not used. It has
+good effect upon catarrh, headaches and neuralgia.
+
+While resting the larger muscles of the body these two important
+exercises may be introduced, or they may be introduced as the last of
+the first series, while lying on the back.
+
+
+19. FREEDOM OF THE SCALP
+
+     Placing the hands upon the head move the whole scalp freely and
+     easily in all directions.
+
+This is really the only effective remedy for imperfection at the roots
+of the hair, falling hair, or baldness. It will cause natural and rich
+growth of hair.
+
+It is well, also, to pull the hair. One specialist gives this as the
+only remedy to prevent it from falling out. Not only will such exercises
+improve the hair by improving the circulation around the roots, but it
+will make the muscles of these parts more flexible.
+
+
+20. EXTENSION AND FREEDOM OF THE VITAL ORGANS
+
+     Turn over, face downward, with the body well extended, bearing the
+     weight upon the toes and the elbows, with the upper arm vertical,
+     lift the hips and torso till the body is extended in a straight
+     line.
+
+Be sure that the upper arms are vertical and the fore-arms parallel with
+each other. Try to keep the body as straight as possible and get the
+sense of extension.
+
+This may seem to be a severe exercise, but it is not dangerous. In fact,
+more than any other exercise it tends to correct abnormal conditions in
+the central portions of the body. It allows the vital organs to be
+suspended from another angle, rests them, and tends to restore all to
+normal conditions.
+
+This exercise should be performed in quadruple rhythm, steadily, and
+slowly. Attention should be given to the complete rest at the climax.
+Practice it a few times at first until the strength is sufficient to
+repeat it many times.
+
+It is an unusually important exercise in case of any constrictions. It
+strengthens also certain muscles of the torso which are apt to be
+neglected.
+
+This making a bridge of the body, supporting it by the upper arms which
+should be vertical, and the feet which should also be vertical, has a
+great effect upon all the internal organs of the torso. It affects any
+sort of displacement and any kind of congestion. The exercises may be
+practiced slowly, rising and then staying the activity for a little
+while, and then allowing the body slowly to descend.
+
+Take a good rest as the exercise is rather vigorous for some persons,
+especially those who have any weakness through the torso. Those whom the
+exercise taxes are they who especially need it. It should be repeated
+several times.
+
+
+21. PIVOTAL ELEVATION OF THE HEAD
+
+     Pivot the head as far as possible to the right, and then lift it
+     backward. Release and carry to the left, and lift it backward as
+     far as possible.
+
+This exercise tends to strengthen the muscles at the back of the neck.
+It helps the extension of the chest, and strengthens those muscles which
+hold the head erect.
+
+
+22. ACTIVITY OF THE ROYAL MUSCLE
+
+     Lift the head as far back as possible, then slowly draw the chin in
+     lifting the back of the head high.
+
+This exercise develops what sculptors call the royal muscle. This muscle
+is active, causes an erect head and gives a certain dignity to the
+carriage of the body and is usually associated with a properly expanded
+body.
+
+Of course, it alone is not sufficient for a dignified carriage because
+there must be an expanded chest and the whole body must be normally
+erect. This muscle, however, plays an important part. It is at the
+summit of the line of gravity and affects not only the carriage of the
+head but has a sympathetic effect on the chest. When it is strong and
+vigorous it tends to make the whole body erect and to bring into
+sympathetic co-ordination all the muscles used in standing.
+
+
+23. EXTENSION OF HIPS AND ABDOMEN
+
+     With the body well extended lift the right foot, knee straight, as
+     far backward and upward as possible. Then release, and lift the
+     left foot in the same way.
+
+This exercise should be used alternately and given a good deal of
+activity. The heels may be extended or stretched downward as they are
+lifted. This will give greater extension to the muscles at the back of
+the leg.
+
+This exercise causes extension of certain muscles which are kept short
+when sitting. It is also beneficial for the back.
+
+
+24. ROTATION OF RIGHT SHOULDER
+
+     Turn over to the left side. Vigorously rotate the right shoulder,
+     carrying it in as wide a circle as possible.
+
+This rotary action of the shoulders may be repeated several times in
+different positions of the body.
+
+The exercise is important for the freeing of the whole torso. The
+shoulders of most people are rather weak. They should be strong and
+vigorous especially in brain workers because their action tends to
+affect the circulation of the blood toward the head. It has also an
+effect upon the summit of the lungs and certain regions which need
+freedom.
+
+The rotary action of the shoulders may be given best when lying on the
+side. The action of the shoulders, however, should not be neglected as
+it brings a harmonious circulation in the region of the throat. The
+exercise tends also to affect the whole summit of the chest.
+
+The active shoulder expresses animation and ardor in passion. A good
+strong shoulder is also an indication of vitality.
+
+The circular and rotary action of the shoulders, the feet, and the hips,
+is best performed with triple rhythm,--first, upward and forward;
+second, backward; third, release. The release may be quick and firm.
+
+Triple rhythm has a very sympathetic and stimulating effect. The run is
+more of a triple rhythm, while the walk is dual. All forms of rhythm,
+all of the metres should be introduced into the various exercises.
+
+
+25. ROTATION OF LEFT SHOULDER
+
+     Turn over to the right side, and rotate the left shoulder in the
+     same way.
+
+Whenever an exercise is taken for one side it should also be given for
+the other unless there is special reason for remedying some condition of
+one-sidedness.
+
+Exercises for the centre of the body should always be given the
+preference. There should be as far as possible a series of exercises.
+
+Thus far, the exercises are all used lying down. They may be taken in
+bed but, of course, it would be better if the bed were firm and not too
+soft, not too yielding and as level as possible. The exercises would
+often be more helpful if taken on the hard floor.
+
+It is better to sleep on a narrow cot as Cornaro did. This prevents our
+doubling up the body and contracting the vital organs. Everyone should
+lie down to sleep tall, or long, and as expanded as possible.
+
+Another reason for sleeping on a cot is that there are no hindrances to
+lifting the arms behind the head in some of the first exercises. If we
+sleep on a bed, when we exercise, the body should be placed more or less
+across it so as to give more freedom to the arms, or the arms may be
+stretched out straight at the side although this is not so good.
+
+
+26. ELEVATION OF CHEST AND BREATHING
+
+     Sit erect, as tall as possible. Expand the chest fully, carry the
+     arms forward, then backward, gripping the hands almost under the
+     shoulders, chest out as far as possible, taking a deep breath.
+     Repeat this rhythmically many times, sustaining as far as possible
+     the expansion of the chest.
+
+It will be observed that there will come naturally a desire to sit up.
+It may be well before sitting up to turn on the back and rest a moment
+and feel the enjoyment of the actions that have been in the body. If the
+exercises have been properly practiced, there will be a sense of ease
+and satisfaction.
+
+
+27. PIVOTAL FLEXIBILITY OF CHEST
+
+     Sitting as erect as possible with actively expanded chest, pivot
+     the shoulders and upper part of the torso as far as possible, first
+     to the right and then to the left.
+
+This exercise may be performed to advantage with quadruple rhythm.
+
+This movement exercises almost the opposite muscles from Exercise No.
+10. It also has the same beneficial results in the extension of the
+chest, the removal of constrictions or interferences with the diaphragm,
+and has a beneficial effect also upon the stomach and all the vital
+organs.
+
+It is an important exercise for strengthening the muscles of breathing
+and deepening respiration. It should be repeated many times.
+
+
+28. EXTENSION OF MUSCLES OF THE BACK
+
+     Stand, stretch arms upward as far as possible, then carry them in
+     the widest possible circle. Relax the back and all parts of the
+     body so that the fingers come to the floor or near it. Then return
+     and carry the fingers as far back as possible.
+
+This exercise brings extension into all the muscles of the back.
+Frequently, it is the best possible exercise to develop the chest since
+the extension of a muscle also stimulates its right contraction.
+
+The elbows and knees should be kept as straight as possible in this
+exercise. The wide circle should be made not only in coming down but in
+going back forward and over backward.
+
+This exercise causes great extension of the muscles. The muscles from
+the heel all up the back of the legs and even of the arms are affected.
+Then in getting back the muscles of all the body receive a similar
+extension.
+
+This action is very helpful for the development of erectness of the
+body. It also causes alternation of the muscles and has a good effect
+upon the health.
+
+
+29. EXTENSION OF MUSCLES AT THE SIDE
+
+     Standing erect carry the hip out over the right foot, surrendering
+     the whole body to the left side. Allow the weight to be carried out
+     over the left foot, the left hip being widely extended.
+
+This exercise tends to get freedom for muscles at the side and the hip
+so that the hip upon which the person stands will naturally sway out to
+the side, and the free hip will be surrendered, bringing the body very
+naturally into its spiral curves.
+
+
+30. CO-ORDINATION IN STANDING
+
+     Standing erect, expand the chest in opposition to the balls of the
+     feet, and allow the body slowly to be lifted seemingly from the
+     summit of the chest upward. Allow it to return very slowly and
+     steadily and to sink to the heels. Repeat many times.
+
+This exercise should also be practiced upon each foot separately. It
+establishes right co-ordinations of the body in standing and helps in
+establishing accordant poise. All the muscles in the body which tend to
+bring the summit of the chest and the balls of the feet into right
+co-ordination are brought into sympathetic activity. It is really an
+important exercise for the development of a correct bearing and posture
+of the body.
+
+In going upward, be sure that the chest reaches upward and that the body
+is lifted by a species of levitation.
+
+Keep the body as straight as possible from the heel to the centre of the
+neck, preserving a sympathetic expansion of the chest at all times.
+
+This exercise acts upon the whole body, tending to bring all parts into
+normal relationship.
+
+
+31. EXTENSION OF CHEST
+
+     Placing your hands against the sides of a narrow door way, allow
+     your weight to come forward upon the hands, the knees straight.
+     Take a full breath, then carry the body back by action of the arms.
+
+This presses the shoulders back and causes expansion of the chest, and a
+deep breath should, of course, be taken. The exercise should be repeated
+many times.
+
+This exercise, as well as all others, should be practiced where the air
+is pure.
+
+Observe that this exercise can be made more severe by placing the feet
+farther back from the door so that the weight of the body will fall more
+upon the hands. In this case the hands may be lower. They should be
+placed slightly below the shoulders.
+
+
+32. HARMONY OF RESPIRATION AND CIRCULATION
+
+     Lift the arms as high as possible and grasp a pole which has been
+     placed so that it can barely be grasped on tiptoe, and let your
+     weight rest upon the hands, and endeavor to touch the floor with
+     the heels. One can easily have a pole placed upon hooks as high as
+     possible inside a closet.
+
+This exercise frees all the muscles of the back and carries the blood
+away from the head. It is an exercise especially recommended by Baron
+Posse for brain workers.
+
+After the exercises take a sponge bath, or if preferred, rub the chest
+and throat vigorously with a rough cloth with cold water. Some people
+prefer an entire bath, but getting into very cold water often has a bad
+effect upon the circulation and breathing. The water should not be too
+cold at first until one becomes accustomed to the unusual stimulation.
+Rub till dry and warm. Injury may follow if there is not reaction.
+
+This program may be lengthened or shortened to suit individual needs.
+Many exercises can be added by each one according to instinct. Some, for
+example, those turning to the side, except possibly the relaxing of the
+shoulders, may be shortened. The exercises may be lengthened also by
+practicing one a longer period of time, making repetitions of a hundred
+or more. They may be shortened, too, by giving each movement a shorter
+period.
+
+Each student must study himself and adapt the exercises according to
+need. Feelings of enjoyment, however, are not a safe guide. We are so
+apt to let the dull and stupid feeling take possession in the morning
+and omit the exercises for the day. It takes resolution to perform them
+but in a few minutes the reward comes in a feeling of satisfaction and
+rest. The exercises are usually the best means of removing the feeling
+of dullness. That, indeed, is one of their chief aims. Co-ordinating the
+performance and the joyous attitude of man will soon cause the exercises
+to be developed into a habit and one will feel the need of them as much
+as he feels the need of food.
+
+The exercises demand joy, expansion, extension, stretching, deep
+breathing, co-ordination of various parts and the specific accentuation
+of the movements and harmonious as well as rhythmic alternation.
+
+In general, a person can arrange from this program, shorter ones of from
+five minutes to thirty, according to individual needs.
+
+The principles underlying the exercises should be carefully considered.
+This will enable students to remember more easily and more correctly to
+practice the successive exercises.
+
+Moreover, in the practice of the exercises, as has been said, the aim
+should be always kept in mind. Thus the simplest action may be turned
+into the most important exercise by being practiced in accordance with
+principles and for a specific aim.
+
+To aid those who wish a shorter program, one that will not take over ten
+minutes, the following may serve as a helpful guide.
+
+1. Combine all exercises from one to seven:--laugh, expand the chest,
+breathe deeply, co-ordinating the balls of the feet with the chest, and
+stretch. Emphasize all of these exercises. It may be wise to count say
+six specific, successive steps: 1, the expansion of the chest; 2, deep
+breathing; 3, laughter; 4, stretch; 5, gradual relaxation; 6, complete
+release.
+
+One should be sure that each of these elements is practiced correctly.
+It is wise at first to individualize them until they are normal and then
+such a combination becomes efficient and may be in fact advisable as a
+step in progress.
+
+2. Combine exercises nine and ten:--that is, knead the stomach in
+combination with the pivot of the hips.
+
+3. Exercises eleven and twelve in a similar way combine the kneading of
+the neck and throat with the pivotal action of the head.
+
+4. Sixteen may be practiced in a way to unite fourteen and fifteen.
+
+5. Eighteen and nineteen may be practiced as one. The movements,
+however, should be separated and may be alternated by passing from the
+face to the head.
+
+6. Exercise twenty, as many others, should always be practiced
+individually and separately.
+
+7. Twenty may be combined, but not so well with eleven and twelve.
+
+8. All the sitting exercises may be omitted or combined with the
+standing exercises taken before the exercises on the pole.
+
+
+
+
+V
+
+HOW TO PRACTICE THE EXERCISES
+
+
+Since exercises are primarily mental it can be seen that it is not
+merely the movement but the mental and emotional attitude toward that
+movement, in short, the conditions of its practice, upon which the
+accomplishment of right results most depend. An exercise performed with
+a feeling of antagonism, gloom, or perfunctorily without thought, will
+not accomplish nearly as much as one practiced with sympathy and joy.
+
+Only thinking and feeling will establish the co-ordinations. Mere
+perfunctory performance of an exercise or a mechanical use of the will
+may produce certain local effects, and in this way may actually do harm,
+while the same exercise practiced with a feeling of joy and exhilaration
+will bring into co-ordination various parts, and, in fact, affect the
+whole organism. Practice the exercises accordingly for the fun of the
+thing; laugh, feel a joyous exultation.
+
+Joyous normal emotion acts expansively. The circulation is quickened and
+the vital organs are stimulated to normal action. Without the awakening
+or enjoyment of life the vital forces show little response.
+
+If anyone will examine himself in a state of anger he will feel that it
+is the lower part of his nature that is dominating him. He can realize
+that his muscles and vital organs are constricted and cramped. Who has
+not felt a deep feeling of bitterness, almost of poison, after a fit of
+anger? Who has not felt a certain depression, at times even of sickness,
+after antagonism or giving up to despondency?
+
+There is also a feeling above negative emotions of certain dormant
+possibilities, certain affections and a better nature in the background.
+In all true exercises this sub-conscious, better self should be the very
+centre of the endeavor.
+
+So universally is true training and even the nature of an exercise
+misunderstood that it may be well to summarize a few points to secure
+intelligent practice.
+
+1. Practice with your whole nature.
+
+Do not regard the performance of movements as a mere matter of will.
+Expression requires a unity of the whole life of our being.
+
+Regard an exercise as a means of bringing all your powers into life and
+unity. Let practice be a means of demonstrating your own abilities,
+spontaneous and deliberative activities to yourself.
+
+2. Practice with an ideal in mind.
+
+The accomplishment of an endeavor implies the reaching or attainment of
+an ideal. Practicing with no end in view accomplishes nothing. The goal
+must be an ideal.
+
+There is a universal intuition in an ideal man. There is an intuition
+deep in ourselves of our higher possibilities. The feeling that better
+things are possible inspires all human endeavor. Movement merely for the
+sake of movement, mere haphazard practice, without an ideal,
+accomplishes but little. We want not only an instinctive ideal but we
+want one which is the result of thought and study.
+
+3. Practice hopefully and joyfully.
+
+That is to say, there should not only be thought and imagination in
+practice, there should be feeling,--a normal and ideal emotion. The
+realization of the possibility of attaining an ideal brings joy, hope,
+courage and confidence.
+
+4. In every exercise feel a sympathetic expansion of the torso.
+
+It is not only necessary to feel joy, we must express it, and the
+primary expression of joy is expansion.
+
+Expansion is needed not only as one of the exercises; it is more than
+this. It is a conditional element of all exercise. From first to last,
+in every movement, feel also a certain expansion of the chest.
+
+5. In every exercise feel exhilaration of the breathing.
+
+Increase of the activity of breathing in direct co-ordination with
+expansion is a part of the expression, not only of joy but courage,
+resolution, endeavor and all normal emotions.
+
+Taking a full breath is given as one of the exercises, but here again we
+have a condition for all exercises. This is the reason why we should
+give attention to exalted emotion. It will diffuse through the whole
+body causing expansion and also quickening all the vital functions.
+
+Respiration is the central function of the body. All the vital
+operations depend upon it. Perfunctory exercises which do not stimulate
+breathing are useless and injurious.
+
+6. Accentuate the extension of the muscles of the body in all exercises
+possible.
+
+The kneading of the face helps the parts as well as being important in
+itself. If we rub the muscles while whining we tend to confirm the
+condition in the parts at the time. Thus we may develop whines and
+frowns. It is very important, therefore, that there should be a cheery
+smile on the face during the manipulation, if the looks are to be
+improved by the exercise.
+
+In kneading the stomach and the diaphragm if we have a full chest, as in
+laughter, the manipulation will produce a far better effect upon the
+diaphragm than if we have little breath.
+
+In practicing an exercise, therefore, it is not only necessary to study
+which part most needs development or which muscle is weak, but it is
+just as necessary to notice which muscles need extension.
+
+7. Practice harmoniously.
+
+We should exercise all parts of the body in a similar way. If we
+exercise, for example, the action of the feet it is well also to
+practice rotary action of the arms, or at any rate, of the head.
+
+We should see to it that when we practice one part of the body the
+corresponding part of the body should be equally exercised. We should
+not give more exercise to one side or part, except when there are
+congested conditions. We should not give much more to the arms than to
+the legs unless we have to walk a great deal.
+
+8. Practice in such a way that every movement affects the central parts
+of the body.
+
+Hence the program takes first the expansion of the chest and breathing
+and chuckling, also the transverse action of the torso. We should be
+cautious about performing violent exercises with the arms, or even with
+the feet, without simultaneous expansion of the torso because this is a
+central action which is conditional to all proper action of the limbs.
+Contraction of the torso while working upon the limbs may draw vitality
+from the vital organs.
+
+Gymnasts, as a class, die early because they are always performing
+feats. Other dangers are found in the gymnasium, such as practicing
+exercises perfunctorily, using quick jerks and too heavy and labored
+movements which affect only the heavy muscles. The absence of rhythm and
+co-ordination, the presence of too antagonistic movements, the desire to
+make a show, too much work upon the superficial muscles are also
+frequent faults.
+
+Another reason for the beginning of the day's exercise with joy is the
+fact that the positive emotions affect a man in the centre of his body.
+They are all expressed by sympathy and right expansion of the torso.
+This is not only central in expression, it is also central in training.
+
+The muscles affecting the more central organs should in every exercise
+in some sense cause co-ordinate actions in various parts. The expansive
+action of the chest is one of the chief exercises because it not only
+frees the vital organs but co-ordinates the normal actions of a man in
+standing and walking.
+
+Observe that harmony demands that all parts be equally exercised, but
+unity demands that we begin our exercises at the center. The organic
+centrality of the whole body is of first importance.
+
+We should not only feel expansion of the chest in all exercises, but we
+should begin with exercises for the torso rather than with exercises
+for the limbs. We want to reach the deepest vital organs as a part of
+all exercises.
+
+Sometimes a man goes into a gymnasium and works for the muscles of the
+arm, for example, while the muscles of his chest and around his stomach
+and diaphragm are weak. In this case the central muscles may grow
+weaker. Exercises, not properly centred, will decrease harmony.
+
+I have found many people with lack of support of the voice and weakness
+of the diaphragm and the muscles relating to the retention of breath,
+but I have found very strong muscles in the arms, while the muscles in
+the center of the body were surprisingly weak.
+
+In following "external measurements" too much attention is often given
+to the muscles of the limbs that can be measured. It is easy to discover
+the fact that the lower limbs have more muscular development than the
+arms, but this is of little consequence compared with the weakness of
+internal and hidden muscles like the diaphragm.
+
+It cannot be too often emphasized that an organism necessarily is one.
+The parts sympathize with each other, and the higher the organism the
+more is this true. The voice expresses the whole being and body, and it
+not only calls for great activity of the central muscles, such as the
+diaphragm, but every part of the body seems to share in voice
+conditions.
+
+A human being with his legs cut off can never sing or speak as well as
+he could before he lost them.
+
+9. As far as possible, always feel in all the muscles a sympathetic
+action with certain opposite parts that support or naturally co-operate
+with these.
+
+Specific exercises must be directed to central and harmonious effects.
+For example, expanding the chest and extending the balls of the feet
+downward as far as possible co-ordinates the parts that are used in
+standing, though in a different way. It gives extension to the parts;
+and to extend muscles is often the best way to bring activity into them.
+
+Formerly a horse was fed in a high trough in order to make him hold his
+head high, but no horse carries his head so high or has such a beautiful
+arch to the neck as the wild horse, that feeds on the ground.
+
+Weak muscles may often be improved by giving them extension. This
+eliminates constrictions and brings more rhythm or balanced activity in
+opposition to other muscles or in union with them.
+
+The co-ordination must be felt. When there are co-ordinations there will
+be a sense of satisfaction in the vital organs. The exercises will not
+weary. They will not be a strain or tax the strength. They accumulate
+vitality rather than waste it.
+
+Co-ordination must especially be studied and used consciously and
+deliberatively with reference to the chest. In the start of every
+exercise there should be, as has been said before, something of an
+increase of activity in the chest and the breath.
+
+10. Practice all exercises as rhythmically as possible.
+
+Rhythm and co-ordination are the deepest lessons of life and are
+necessary to each other. Activity and passivity must alternate in
+proportion as far as possible in all exercise.
+
+Observe also that the active exertion of an exercise should determine
+the amount of the reaction. We should go as slowly in the recoil or
+eccentric contraction as we do in the concentric contraction.
+
+Nature is always rhythmic. Notice the beating of the heart, going on
+constantly for eighty or a hundred years. It acts and then re-acts.
+Observe, too, the rhythm of the peristaltic action of the stomach.
+
+An exercise must obey this universal law of nature.
+
+Jerks should never be permitted; but all be easy and gradual. Even the
+surrender of a movement should be gradual.
+
+The eccentric action which results is more important in many cases than
+the concentric. For example, in the diaphragm we make voice by an
+eccentric action of the inspiratory muscles. We take breath by a
+concentric action of the diaphragm, we give out breath in making voice
+by eccentric contraction.
+
+Rhythm, therefore, means primarily that there should be a rest after
+each exercise. If we feel very weary we should especially emphasize this
+rest. It is lack of this rest that causes strain and weariness and makes
+a person nervous. The normal effect of the exercises when practiced
+rhythmically, is to eliminate fatigue, correct nervousness and weakness.
+
+Rhythmic movements accomplish ten times more than unrhythmic ones, even
+if unrhythmic movements do not produce unhealthy and abnormal results.
+
+Observe that nature always responds to rhythm. The body will respond to
+rhythm. Let the exercise be taken vigorously and definitely. Let also
+the reactions or rests be equally definite and decided. Vigor should
+never lead to constrictions or to great labor.
+
+If we lie on our back and stretch one side and then the other it is
+easier and we accomplish better results as a rule than we do by
+stretching both arms and feet simultaneously.
+
+It is hard to explain the sympathetic union of co-ordination and rhythm.
+I have never found any explanation or even reference to this. Even
+Dalcroze, who has so many good ideas regarding rhythm, has not grasped
+the principles of co-ordination of different parts of the body and
+especially the relation of co-ordination to rhythm.
+
+Awkward people lack both co-ordination and rhythm and the two are
+vitally connected. By establishing co-ordinations we begin to establish
+rhythm, and by establishing rhythm we help in the co-ordinations.
+
+The principle of rhythm applies to all our human actions. We should walk
+rhythmically, and we should stand allowing all the rhythmic curves of
+the body to have their normal relationship. We shall always have the
+right rhythmic curves if we have the right centrality and
+co-ordinations.
+
+One of the greatest effects of music is due to the rhythm. All
+movements, however, have a rhythm of their own.
+
+11. Use in every exercise, as far as possible, all the primary actions
+of the muscles.
+
+We can distinguish four actions of the muscles. First, active
+contraction, shortening of the muscles sometimes called concentric
+contraction; secondly, we can stay the tension of the muscles at a
+certain point. This is called static contraction. Third, we can allow
+the muscle gradually to release its contraction, that is, allow it to
+slowly lengthen. This is called eccentric contraction. Fourth, we can
+take the will entirely out of a muscle and allow its complete
+quiescence.
+
+Rhythm demands the presence of all these actions; and also all these
+elements in proportion. And in the practice of all exercises it is well
+to accentuate all four of these elements by counting. In the stretch for
+the whole body, for example, we can extend the limbs slowly as far as
+possible, and there will be a contraction of the extensor muscles. Then
+we can stay the body when stretched to the fullest extent. Then we can
+gradually release the action of these muscles and then completely rest.
+
+Some of the exercises can be practiced with dual movements, first with
+activity and then release, but by varying the climactic action for a
+moment and gradually releasing, that is, by giving these a quadruple
+rhythm, we can accomplish better results than in the dual.
+
+In dual rhythm we are apt to collapse suddenly after a movement. In
+fact, it is harder to control the release of the contraction of the
+muscles than to control the gradual increase of their contraction. This
+is illustrated in the difficulty of retaining breath. Breath is normally
+retained by sustaining the activity of the diaphragm, that is, its
+eccentric contraction. However, the body needs occasionally the complete
+surrender of muscles, but this should not be too sudden or jerky. The
+gradual surrender brings greater control and the higher type of
+development.
+
+When we use what are known as secondary movements, that is, when we use
+the hands to manipulate the stomach or when somebody else rubs us, we
+should restfully and completely give up the muscles and manipulate them
+or let them be manipulated in a state of rest.
+
+At times it may be well to manipulate a muscle when at full tension.
+When there seems to be a tendency to great constriction it may be well
+to manipulate a muscle during both contraction and relaxation and to
+test its relaxation. Again if a muscle does not seem to act as far as
+possible the opposing one may be found too short and may be manipulated
+to allow greater extension.
+
+12. Practice thoughtfully.
+
+That is to say, study yourself. Observe your needs. For example, stand
+against some perfectly straight post or door, with the heels and back of
+the head against it. Where the back curves most, there will be room for
+the hand. Now where do you feel the most constriction? Give attention to
+such parts.
+
+Even when lying on your back, by stretching the limbs and expanding the
+chest such wrong tendencies or faults in standing can be corrected. The
+chest can be set free when it is constricted. When it is carried too low
+you can directly separate the breast-bone from the spine. By sympathetic
+expansions of the torso and by manipulating with the hands the parts
+that are especially constricted, curvatures, even in the back, can be
+improved.
+
+In all cases in practicing expansion we should be careful that there is
+no increase in the curvature of the spine. The back should remain
+normal, or become more nearly normal if we find any perversions.
+
+A hollow back, as is well known, is more difficult to correct than a
+hollow chest, though both of them are abnormal. A hollow back can best
+be corrected by the lifting of the feet, and the extension of the
+muscles of the back. If the hand is placed under the back where there is
+the greatest curvature there will be felt a normal action upon this
+curve of the spine.
+
+One point which has been discussed is whether training can affect the
+bones, or only the muscles. The whole body can be affected by training
+if the right methods are used. In correcting something like a hollow
+back, which has been of long duration, not only the balance of the
+muscles but the very articulations and ligaments and even bones may be
+affected by patient and persevering practice.
+
+If there is congestion in the region of the throat, the pivotal action
+of the head is important, but the hands can be made to do a great deal
+of work also during the pivotal actions. Such manipulation is one of the
+best remedies for sore throat, and also for dizziness, unless the
+dizziness is caused by a wrong condition of the stomach or liver, in
+which case the pivotal actions of the torso should be vigorously
+performed, with kneading by the hands, of the abdomen.
+
+If one limb is weaker than its mate it should be given more practice
+until balance is restored.
+
+If there is any muscle weak in any part of the body, we should find an
+exercise to strengthen it harmoniously.
+
+It can hardly be emphasized too often that the central muscles should be
+stronger than the surface muscles. Whenever we find, for example, a weak
+diaphragm, we should use a greater number of exercises for it and be
+careful not to give too much attention to the arm muscles.
+
+It is not mere strength to lift a heavy weight that measures the degree
+of vitality or indicates length of life, but rather the harmony of all
+parts working together. The muscles connected with breathing should be
+stronger in proportion than the superficial muscles of the arms or lower
+limbs.
+
+People who perform one particular movement a great deal, such as a
+blacksmith in hammering, should study and use exercises for the parts
+that are habitually neglected.
+
+A little thought can correct every abnormal condition, even stiff joints
+and headache. By practicing patiently such tendencies may be practically
+eliminated.
+
+13. Practice progressively.
+
+Exercises are often taken intemperately. The student begins with
+enthusiasm, feels uncomfortable results from the extravagance, and then
+gives up the exercises.
+
+Begin carefully. Patiently practice the movement at first ten or twenty
+times, counting four with each step and accentuating the stretches, each
+day increasing a little, and after a week or two the results will be
+surprising. Let there be regularity even in the increasing of the
+exercises.
+
+We must take steps slowly, and gradually add others until we have the
+number which the normal condition of our system demands.
+
+Study your own strength and the effects of the exercises upon you.
+
+There are many ways by which an exercise may be made progressive. First,
+by gradually increasing the vigor of the movement. For example, lifting
+the feet from the bed, one foot may be lifted at a time, which is
+easier, or both may be lifted only a few inches at first. Second, the
+exercise may be performed more slowly and more vigorously. Third, by
+repeating the exercise a greater number of times. Fourth, by the
+addition of a greater number and variety of exercises.
+
+Sometimes a person is lame from practice. This is usually due to the
+breaking of small, delicate fibres. These fibres may have grown together
+by monotony of movement and by extending them suddenly or violently they
+may have been wrenched apart too suddenly. Muscular fibres should move
+freely. They will do so if we practice gradually, but violent practice
+may strain unused muscles and thus cause soreness. In general, the
+actions of muscles should be as varied as possible, but should be
+easily, progressively developed. Every successive day, exercises should
+receive a little more vigor until normal conditions are established.
+
+Some kinds of exercises may be omitted at first. We may leave out all
+the exercises sitting or those lying on the side. A few of the standing
+exercises may also be omitted.
+
+You will be tempted, however, to omit too much as a rule and then some
+special day to practice too many. Even if you do get a little sore or
+lame or feel a little as if you had overdone it is better than
+under-doing, and nature will soon correct the abnormal condition. The
+next time you practice the exercise you can eliminate the bad effects of
+your former practice.
+
+In all cases of sickness, or weakness from any cause, special care must
+be given to gentle stretches and manipulation. The movements should be
+slow and steady. Do not leave yourself in a state of pain but of
+enjoyment.
+
+Remember that growth in nature is slow. The stronger the organism, like
+the oak, the slower the growth. A weed may grow almost in a night. Be
+patient, therefore, do not worry,--be persevering and regular in all the
+habits of life.
+
+Some constitutions need more exercise than others. Those who are growing
+fleshy need quick, vigorous exercises, while those who are growing thin
+and emaciated need slow, steady ones, as do those who are nervous.
+
+14. Establish periodicity.
+
+All development in nature proceeds in a regular and continuous sequence.
+There are certain alternations and variations, but these take place at
+specific periods.
+
+The organism will adapt itself to regular periods. Thus, if we take our
+meals regularly, we get hungry at the same time every day. We should go
+to bed at a regular hour; at that time the system demands rest and we
+become sleepy.
+
+Parents are so anxious that their children have a good time that they
+frequently cultivate irregular habits and thus lay the foundation of
+future failure.
+
+Health is greatly dependent upon regular hours for both work and
+recreation. Anything that interferes with periodicity in the human body
+interferes with vital functioning. Observe how regularly we breathe.
+There is a normal respiration, circulation, and beating of the heart
+which are practically the same for everyone. Any variation from these
+regular rhythms is serious.
+
+This principle of periodicity applies to exercises as well as to
+anything else. Some men have the habit of going to a gymnasium once a
+week. They take the exercises one day and neglect them for several days,
+then try to make up for lost time. The exercises in such cases are not
+enjoyed. They will be performed mechanically, if not perfunctorily: at
+any rate, satisfactory results will not follow.
+
+If we take exercises every day at about the same time, say upon waking
+in the morning and on going to bed at night, the system will come to
+long for them just as the stomach craves food.
+
+Nature does not grow a little one day and then stop for a while; she
+does not grow a limb on one side and then another on the other side. All
+growth is continuous.
+
+Of course, this continuity is rhythmic. There is a different action day
+and night, but this in itself is a form of periodicity. In the same way
+we have summer and winter. The tree feeds itself in summer and during
+the winter the life remains hidden at the root while the process of
+making the texture firm proceeds with rhythmic alternation.
+
+All phases of life and growth are periodic. If, for any reason, there is
+an unusually severe winter the plants are killed. If there is a long
+period of drought vegetation dies. A certain normal amount of rain as of
+air, food, or soil is necessary to the growth of the plant.
+
+One reason for practicing in the early morning is the fact that it will
+connect exercise with the natural habits of the individual. The time of
+waking up should be periodic and will be so if we retire regularly. The
+practice of exercises on first awakening or retiring will also tend to
+help the normal time and amount of sleep. If we take exercises on first
+waking, as suggested, we shall awake about the same time and with
+greater enjoyment.
+
+The system will come to expand naturally; every cell will leap like a
+dog that prances with joy when it sees its master getting ready to go
+for a walk.
+
+15. Practice regularly.
+
+Not only should the time be regular, the amount of exercise also should
+be about the same each day. We should not give a half hour or an hour
+one day and neglect it entirely the next any more than we should eat one
+extraordinary meal and then go without anything to eat for two or three
+days.
+
+The same is true also regarding the kind of exercise. It may be helpful
+to change some of the exercises, but we should have exercises for all
+parts of the body. If we substitute one exercise for another we should
+take care to exercise all the parts equally. We may change the kind of
+food, but the degree of sustenance it contains should not greatly vary.
+
+16. Practice patiently.
+
+Do not expect great results to come in a day, though you ought to feel
+some effect very quickly, yet it may take weeks, especially if there is
+any unusual weakness or abnormal condition. The slower and more varied
+the practice the better, other things being equal, because conditions
+are more important than the exercise and the normal adjustment of the
+various parts of the body is much more important than strengthening any
+local part.
+
+17. Practice slowly but decidedly and vigorously.
+
+The more slowly an exercise is practiced the deeper the effect. The
+lifting of the feet very slowly, for example, will have more effect upon
+the diaphragm than if done quickly. The holding of the chest high while
+lifting the feet slowly, causes wonderful action of the diaphragm and
+of the stomach and vital organs.
+
+Slowness, however, does not mean hesitation, indifference, nor laziness.
+Mere lazy, indifferent practice will accomplish nothing. Let the
+movements be done slowly but decidedly and definitely.
+
+One should be careful if there is any particular part that causes pain.
+We should bring in secondary or kneading movements, with the hands. If
+the action is thoughtfully directed to the right part, if it is truly
+rhythmic and sympathetic, abnormal conditions will be removed.
+
+18. Exercise as well as sleep in the purest air possible.
+
+Sleep with your windows open. Let the air circulate across your room
+though not across your bed. Let the air be as pure as that out of doors.
+
+Perform your exercises in bed with your windows open and with but little
+covering. The vigorous exercises will bring greater warmth and you will
+feel the desire to throw off the blanket. Some of the exercises, of
+course, as lifting the legs, cannot be performed so well without
+removing the covering.
+
+The method of practicing the exercises as well as the amount, number and
+character of them, depends greatly upon the health and the vitality of
+the individual, but there must be a continual advance in the vigor and
+the number of the exercises.
+
+
+
+
+VI
+
+ACTIONS OF EVERY-DAY LIFE
+
+
+The benefit of exercises must be tested by the help they give to the
+actions of every-day life. The human body must perform certain movements
+which are continually necessary. These exercises enable us to do these
+movements with more grace and ease, with more pleasure to ourselves,
+with greater saving of strength and vitality, and in a way to give
+greater pleasure to others.
+
+
+1. HOW TO STAND
+
+"Man is the only animal," says Sir William Turner, "with a vertical
+spine." The bird stands upon two feet but the spine is not vertical.
+Strictly speaking no animal stands erect except man.
+
+The primary aim of all true exercise for the improvement of health and
+the prolonging of life must affect the erectness of the human body and
+the counterpoise curves of the spine. The axis of the spine must be
+vertical.
+
+Nearly all the exercises from the very first tend to accomplish this
+result. The expansion of the chest, the pivotal flexing of the torso,
+the lifting of the feet, the stretching, the co-ordinate action between
+the summit of the chest and the balls of the feet, and the exercises in
+sitting and standing, all tend to establish this most important
+condition.
+
+There must be activity at the summit of the chest. The head and the
+chest are the first to give up and sag. We can see that the skeleton has
+no bones below the breast bone to support it. The lower ribs are
+floating ribs and the other ribs have an angle downward. Everything is
+arranged with reference to the expansion of the chest. This is the
+central activity in standing properly.
+
+We can see, as has been shown, that man is held up seemingly from above.
+Man comes into stable equilibrium only when the body is supported from
+the summit of the chest. Levitation opposes gravitation.
+
+It will be observed that the first exercises concern the expansion of
+the chest and when the exercises are properly performed, this expansion
+of the chest is indirectly sustained through them all.
+
+If we observe a person standing properly, we find that a line dropped
+through the centre of the ear will fall through the centre of the
+shoulder, the centre of the hip, and the centre of the arch of the foot.
+The things that cause bad positions are: the chest inactive, the hips
+sinking forward, the head hanging downward or lolling to the side, the
+body sinking to the heel, and weak knees; but all of these seem to be
+corrected when the chest is properly expanded and elevated.
+
+To stand well, therefore, one should stand upright; the chest well
+expanded so as to bring all parts into co-ordination and establish a
+true centrality in the body. In a certain sense, there seems to be an
+axis of the body by which it rests easily upon one foot while the other
+leg and hip are perfectly free. The body is also perfectly free to pivot
+and to pass the weight to the other foot.
+
+The recommendation to "stand tall" is more or less helpful, but there
+must be some qualification. Stand tall, but not with rigidity or
+stiffness. The body must be elastically and sympathetically tall, and
+also sympathetically expanded, man must stand as if held up from above
+rather than from below, expanded and elevated by feeling and thought
+rather than by mere will. The centrality, ease and harmony of the poise
+are of more importance than the tallness.
+
+When one stands properly on one foot a spiral line from the top of the
+head to the foot is developed. The head inclines slightly toward the
+side that bears the weight, the torso slightly inclines in opposition
+and the active lower limb takes a slightly opposite inclination. This
+line which has been called the line of beauty is very common in nature.
+It is found all over the human body.
+
+When the face is animated with joy and gentleness, such spiral curves
+appear in all directions. The presence of this line is an element of a
+beautiful face and of a graceful body.
+
+The beneficial effects of such a poise are seen at once. The breathing
+is free. When a person stands in bad poise there is constriction of the
+respiratory muscles so that he is uneasy, he shifts from foot to foot.
+But when one stands in stable equilibrium, he stands restfully, easily
+and gracefully, and can move in any direction freely. His body also
+becomes expressive and acts under the dominion of feeling.
+
+
+2. HOW TO WALK
+
+The character of a person's position in standing will determine the
+character of the walk. If one has learned to stand in stable equilibrium
+he will walk suggesting repose. If he stand in a discordant poise he
+will walk in a discordant chaotic way and will be continuously fighting
+to stand up.
+
+When a person stands in an accordant poise the walk is a progression
+forward and a levitation upward rhythmically and freely, the spiral
+lines alternating with every step.
+
+Every line of the body acts rhythmically. There is not only rhythmical
+alternation of the lower limbs and of the movements of the weight from
+foot to foot but all the lines of the body alternate rhythmically.
+
+A good walk is the carrying out of a man's purpose. Accordingly there is
+an attraction forward and upward at the summit of the chest.
+
+There are some abnormal walks where men seem to be drawn by the head,
+some walk as if drawn by the nose or chin, by the hips or by the knees
+or even the feet. The gravitation of the body forward toward the
+carrying out of one's purpose should be from the centre of gravitation
+and should be upward.
+
+"Onward and upward, true to the line." Man in his very walking seems to
+be a progressive being. To climb a declivity, he seems to move forward
+and upward. In a bad walk a man seems drawn downward.
+
+The poise of the body in standing and walking is most affected by this
+series of exercises. The co-ordination between the summit of the chest
+and the feet in rhythmic alternation, the simultaneous activity of the
+chest in all movements or exercises develop good positions in standing
+and natural actions of the body in walking.
+
+The extensions especially when in alternation bring the body also into
+the normal spiral lines and tend also to extend the muscles especially
+at the side so that the shoulder does not seem to be drawn down toward
+the hip, but acts with the torso freely.
+
+When exercises are practiced properly the whole bearing of the body will
+begin to improve.
+
+
+3. HOW TO SIT
+
+Badly as people stand, they sit possibly worse. Most people sit in the
+most unhealthful as well as in the most ungraceful way. Generally there
+is a complete "slumping" of the chest, the spine is brought into a wide,
+single curve instead of its counterpoise curves.
+
+All the exercises from the very first, have a bearing upon the
+establishment of the normal conditions of the spine. If the exercises
+are well practiced, especially the elevation and expansion of the chest,
+the spine is strengthened and its normally proportioned curves are
+established.
+
+Bad positions in sitting are extremely common. Book-keepers, editors,
+seamstresses and children in school need careful attention. Special
+exercises should be given, such as the "harmonious expansion of the
+chest" in sitting and the use of the arms to develop the uprightness of
+the torso.
+
+Bad positions in sitting are often due to a false sense of rest. Muscles
+not acting harmoniously tend to completely collapse. Many people sit
+without true rest, and are continually shifting their position in a vain
+search for rest.
+
+What is rest? The chief rest comes through the alternation of activity
+and passivity, that is, through rhythm. Passivity alternating with
+activity brings rest to the human heart and is the best mode of rest.
+Rest also results from normal functioning. A person can sit or stand in
+true poise, giving freedom to breathing, and be able to rest much more
+truly than in an unnatural, abnormal, collapsed condition.
+
+This can be well illustrated by the fact that when a person starts out
+to walk with the chest slumped, the head hung down and with all the
+vital organs cramped, he comes back more weary than rested.
+
+In walking we should, as has been shown, keep the chest well expanded,
+the body elevated, co-ordinating all the normal relations of parts. If
+we walk in this way it tends to rest rather than to weary us.
+
+Therefore stand sympathetically expanded and easily tall. Walk in the
+same way and sit in the same way. Let there be a certain exhilaration
+and a sense of satisfaction.
+
+
+4. HOW TO LIE DOWN
+
+Dr. Lyman Beecher said that one should always assume a horizontal
+posture in the middle of the day. The heart, he said, had less difficult
+work to pump the blood horizontally than vertically.
+
+Henry Ward Beecher attributed his power to do a great deal more work
+than ordinary men to this habit of his life of always resting in the
+middle of the day.
+
+He justified his habit by quoting from his father, using even his
+father's antique pronunciation of "poster."
+
+There is no doubt truth in this. To one very active and who performs a
+great deal of work it brings a variety of positions and greater rhythm.
+It rests the vital organs. It brings a harmonious repose and relation of
+parts.
+
+Even in lying down, we find abnormal conditions. Some men cramp and
+constrict themselves. The chest is allowed to collapse and the whole
+body tends to be drawn together. Grief or any negative emotion of
+feeling or condition destructive to health tends to act in this way.
+
+People, therefore, should lie down properly. They should lie down, as
+has been said, sympathetically and expansively long. They should
+directly manifest courage rather than shrinking, joy rather than
+sadness, with thankful animation rather than in a despairing state of
+mind. By the expression of joy and courage and peaceful repose and with
+a deep sense of the acceptance and realization of the good of life lying
+down will mean more. Express this in the body by normal position, by
+expansion, no matter what attitude the body may occupy. Man, whether he
+chooses or not, always expresses the state of his mind in the action of
+his body. And by cultivating the right mood and expressing the right
+feeling and so exercising the parts of his body as to express normally
+and more adequately that mood, men will develop not only health,
+strength and long life; but will also develop a nobler and stronger
+personality and more heroic and courageous endurance.
+
+The exercises, accordingly, should be applied to the simplest movements
+of every-day life. They must not be taken as something separate from
+life, but as an essential part of it, as necessary to life as a smile is
+to the face.
+
+
+
+
+VII
+
+WORK AND PLAY
+
+
+"Blessed," says Carlyle, "is the man who has found his work. Let him
+seek no other blessing."
+
+A man out of work is one of the saddest of all sights. There possibly is
+a sadder one, the man who has lost the power to play. The child in whom
+the spirit of play has been crushed out is saddest of all.
+
+Work is natural. One who does not love to work is greatly to be pitied.
+Fortunately, such people are rare. When a man finds his work and becomes
+actively occupied with it he is happy. He, however, often overdoes it
+and the difficulty is not to work but to play.
+
+Usually it is thought that there is antagonism between work and play. On
+the contrary, they are more alike than most people think.
+
+According to William Morris, "Art is the spirit of play put into our
+work." The union of work and play is absolutely necessary to human
+nature.
+
+By work we generally mean something that comes as a duty, something
+which we are compelled to do or something which we must do from
+necessity in order to win a livelihood.
+
+Play is usually regarded as something that is pure enjoyment and
+spontaneous. A recent cartoon pictured a boy complaining because his
+mother had asked him to carry a small rug up to the top of the house,
+then portrayed the same boy, after a ten-mile trudge, climbing a steep
+hill with a load of golf sticks, the perspiration streaming down his
+face, saying, "This is fine!"
+
+The same task may therefore be regarded as work or play according to the
+point of view. The difference is the degree of enjoyment, the attitude
+or feeling toward the thing to be done.
+
+We can control our attention, we can look for interesting things in
+almost any effort. In either work or play we require a rhythmic
+alternation between enjoyment and resolute endeavor.
+
+The principles advocated in this book and its companion, "The Smile,"
+should prepare a man for the work and the play of life. Exercises taken
+at any time should serve as a remedy for the evil effects of hard work
+of any kind.
+
+The exercises give the best preparation for work and because many of
+them are taken lying down they do not exhaust but accumulate energy.
+They also stimulate and develop a harmony and activity of man's whole
+being.
+
+The shortest and best answer that can be made to the question "How to
+work" is, to work rhythmically. This is the way Nature works. There is
+action and reaction.
+
+The law of rhythm, which has already been explained, must be obeyed in
+our every-day tasks. It applies to every step we take.
+
+One of the best results of these exercises is that they develop a sense
+of rhythm.
+
+There are many violations of rhythm. One is continuing along one line
+too long. Work can be so arranged as to be varied. We can work at one
+thing several hours and then we can deliberately drop it until the next
+day and take up some other phase of work.
+
+Without rhythm, work becomes drudgery. A more specific violation of
+rhythm is a failure to relax and to use force only when needed.
+
+The greatest effect of force comes through action and reaction.
+Sometimes a man uses unnecessary parts and uses them continually. That,
+of course, will cause weariness.
+
+There are hundreds of questions regarding such discussions in as many
+books in our day. Mr. Nathaniel J. Fowler, Jr., in "The Boy," a careful
+book which is a treasure house of information, has gathered answers to
+leading questions from two hundred and eighty-three prominent men. Many
+of these, in fact, most of them, advise a boy, when he is not satisfied
+with his work and is pretty sure that he is not adapted to it, to change
+his occupation.
+
+It is a difficult point upon which to give advice, but other things
+being equal, work should be enjoyed. When not enjoyed there should be a
+serious study of the man himself, a study of his attitude toward life, a
+study of his possibilities, a study of his opportunities, and also a
+study of what he is best fitted for, and an endeavor to find this.
+
+It is surprising, however, how far men can adapt themselves, even change
+their very nature in accomplishing a work which is laid upon them as a
+duty. One of the greatest artists of New England took care of his
+brothers and sisters and his father's farm, at a crisis, and kept a
+little shed outside the house where he painted at odd moments. He had an
+avocation as well as a vocation. He gave up his trip to study in Europe
+as he wished to study; he did a vast amount of work which was regarded
+by many as drudgery, and he was compelled to study his art only at odd
+moments. Despite all this, George Fuller became one of the most
+illustrious and original of American artists. Today his pictures are in
+all the leading museums, and command a high price.
+
+What is drudgery? Dr. James Freeman Clark defined it as "work without
+imagination." Anything can be made drudgery. A man can study art, or
+sing, paint pictures, edit newspapers, or write books and make his work
+drudgery. Drudgery is working perfunctorily. It is work without
+aspiration, work without an ideal.
+
+No man can do anything well in life, without an ideal. If a man
+undertakes a certain work he must begin it by awakening and realizing
+the importance of that work in the world's life. He must form a definite
+ideal of the best possible way of doing that work and of its relation to
+the world.
+
+In short, no man can accomplish anything in a negative, indifferent
+attitude toward his work. He must look upon it from the side of its
+importance, the side of its beauty, the side that is interesting to him,
+the side that shows its influence and helpfulness toward the world.
+
+Play, to the little child--and also to the hard working man--is more
+serious than work. When work begins to be perfunctory, play is the only
+remedy. In such a case a man is in a dangerous rut and must adopt a new
+rhythm.
+
+"All work, and no play, makes Jack," or any other donkey, "a dull boy."
+
+The first principle of play must be to obey our higher impulses. To play
+means the ability to change our occupation. It means the ability to
+obey other impulses than perfunctory ones.
+
+Some men regard play as something low. On the contrary, notwithstanding
+the "recapitulation" theory, play should be a new aspiration, a deeper
+assertion of freedom, a higher opportunity for suppressed energies.
+
+To play, certain feelings and conceptions of our nature must be
+awakened. Play reveals character even more than work because it shows
+the latent impulses of the man. Therefore, if in college, in school, or
+in childhood, in playing with companions, the right associations are
+brought to bear, the right persons are received as mates, then the very
+sympathy and contact with others will cause higher aspirations, deeper
+enjoyments, more spontaneous endeavor, and renewal of life. Play is
+sub-conscious, it is giving way in some sense, to instinct; but it is
+deliberatively giving up. It implies enjoyment but it does not
+necessarily imply the gratification of low desire.
+
+Something can be said in favor of athletics. A story is told of a
+gentleman who visited his nephew in a large private school. He went
+around the athletic field and asked the trainers about his relative.
+Then the uncle found the boy in his room, digging. He said, "What are
+you doing here? None of the trainers see anything of you. What is the
+trouble?" The student answered, "I have been sick and I have been
+working hard to catch up." "Get out of this," replied the uncle, "I went
+to preparatory school and to college to find friends, to get enjoyment,
+to learn how to play, to come in contact with men. That is the serious
+business of school and college."
+
+There are some who consider this the very worst of heresies. I used to
+think so myself; but contact with students in colleges and universities
+has enabled me at least to see the point of view of this gentleman. Many
+times I have met men who were not getting the most out of their college
+or university course though you could not tell that from their
+scholarship or so-called "standing." They lacked the spirit of
+enjoyment, the power of initiative. They lacked the power of sympathetic
+touch with other men that makes greatly for success in life.
+
+To my mind there are some games which bring no sympathetic touch among
+men. Mere games are not always worthy of the name of play. They become
+drudgery, and they cause certain constrictions. They fetter the whole
+life. They call for perfect silence, call for the exercise of great
+mechanical skill. Frequently we find men playing games which are
+analogous, if not identical, with their work. Games should be different
+from work. They should bring sympathetic enjoyment. They should bring
+exultation.
+
+A noted physiologist sent by his government to examine into the physical
+training of other countries visited a leading school in England and
+found the pupils one morning, during the best hours of the day, at play.
+Approaching one of the boys, he asked for the principal, and was
+conducted very politely to the master. The visitor was greatly impressed
+by the boys. He asked the principal why it was that his boys were
+playing during the best part of the day. "Ah," said the principal, "that
+is part of our method. We want the best time in the day to be devoted to
+their outdoor exercises and sports. We take the utmost care that the
+boys shall come into the most sympathetic spirit with each other, and
+anything that happens wrong on the playground is to us fully as serious
+as what happens in their studies."
+
+There is a universal conception that play is not serious. Children are
+allowed to do just as they please. This is a mistake. Froebel has taught
+the true spirit and importance of play. Some people consider his
+explanations as being purely speculative, if not insane; but the great
+majority of those who have really studied child life agree with him.
+
+It is important what games the child is given. The play must be enjoyed.
+It should awaken creative energy. It should appeal to the imagination
+and feelings and not be a purely mechanical exercise of will. It is
+absolutely necessary for the unfoldment of character that the child come
+into touch with other minds, and also into contact with things.
+
+Someone has summed up the whole principle in a sentence: "Bring such
+objects before the child as will stimulate spontaneous activity." The
+objects may be animals, birds, leaves, flowers, balls, sticks, anything
+which can awaken human faculties or be turned into a tool.
+
+Arts are given us rather for avocations, for our enjoyment, as a test of
+our ability to appreciate the different points of view. Each art, as I
+have often tried to say, expresses something that no other art can say,
+and he is a cultivated human being who can read all the arts and enjoy
+them. The aim of art is to guide our energies in higher directions, and
+to stimulate our ideals. Art develops attention and trains us to become
+interested in a great variety of directions.
+
+As a proof of this observe the great beauty of nature. We are stirred
+to go out of doors, to go into the woods and note the beautiful scene
+and the music of the pines that calls us. Nature everywhere seems at
+play, seems to invite men to come out into her unlimited playground, the
+playground of universal principles and fullness of life.
+
+The poet, Schiller, explained all art as being derived from the play
+instinct. It has been said that play is the overflow of life. Life,
+love, joy, all noble ideals, must awaken spontaneity or they will not
+grow. All parts of man's nature must have expression and not be
+repressed. Play is given to stimulate and to express the spontaneous in
+us, to manifest emotion and imagination and a sense of freedom. Freedom
+is a necessity of all unfoldment. Even the flower must bloom
+spontaneously from the energy within. The sun that calls forth the
+leaves on all the trees does so by warming the roots in the tree and
+bringing the gentle south winds which fan the waving branches into
+activity and cause the unfolding buds to be filled with spontaneous
+life.
+
+The whole world is full of joy and love. It is human ambition and
+jealousies that bring the hindrances.
+
+The rhythmic alternation and the necessary relation of work and play to
+each other can be seen in the very constitution of man. Play alone may
+develop obedience to lower impulses; while work alone tends to repress
+the higher aspirations and spontaneous energies.
+
+Even a man's health and strength as well as success depend upon the
+rhythmic alternation of work and play.
+
+While reading over the copy for this book for the last time, when in
+that agonizing state which some writers know, undecided whether to throw
+it into the fire or send it to the printers, I read at the suggestion of
+a friend, Eleanor H. Porter's little book, "Pollyanna." That simple,
+wholesome story has given me courage. The fundamental lesson in it is
+that we should find always something about which to be glad, no matter
+how severe the trial or how disappointing the event.
+
+Goethe gave as rules for a life of culture:--"Every day see some
+beautiful picture, hear some beautiful piece of music, read some
+beautiful poem." These might develop culture in a narrow sense, but to
+broaden and deepen our lives we need every day to see something
+beautiful in nature, and in the lives and characters of our fellow
+beings.
+
+Dr. Howard Crosby once remarked that by giving ten minutes to the
+telegrams of the newspapers any man should be able to keep in touch with
+the life of mankind.
+
+The Boy Scouts and the Campfire Girls are emphasizing some important
+phases of education and life which have been too often overlooked.
+
+One of the Boy Scout rules implies that every day a boy should perform
+some kindly act for others.
+
+The importance of a boy's stepping up to an elderly lady looking for an
+electric car and giving her assistance, or carrying a lot of bundles for
+someone cannot be too highly emphasized. These boys take no "tips." They
+are trained to serve for the sake of the serving. These suggestions and
+services awaken the higher nature of the boy or girl. Such movements
+should be universally supported.
+
+One of the most important helps to the boys should not be overlooked. In
+offering their services they are led to express their best selves. It is
+important that they should learn to approach strangers with polite
+confidence and courage when offering assistance.
+
+I gave my seat once to a woman in a street car and at first I felt a
+little resentful because not by look or word did she express gratitude.
+As I glanced at the woman, however, I saw that she really desired to
+thank me but was embarrassed. She did not know how to do so. How few are
+taught the languages!
+
+If the Boy Scouts and the Campfire Girls do nothing else than to learn
+to express their willingness to serve they have made a wonderful gain
+for active, useful and successful lives.
+
+Of course, the primary aim is the good deed, but are not the kind tone,
+word and polite bow fully as necessary? Are they not the entering wedge
+and do they not appeal to the higher nature in the same way that the
+thought of being of service inspires the boy or girl?
+
+While doing is the great thing, yet it is necessary to say in union with
+doing. There is really no antagonism between expression in kind looks,
+tones or words, and acts. They are inseparably connected.
+
+These same principles apply also to the Campfire Girls. They must not
+only be trained to do things but trained to realize their own
+personalities and to draw out the best in others. Then the actions will
+begin to be more expressive of the real personality of the boy or the
+girl and the seeing, doing and becoming will form an organic unity.
+Someone has said that the great law of education is, first, to know;
+second, to do; third, to become. The doing implies not only action, but
+expression. Certainly we do not become what we know till we do or
+express through word, tone and action.
+
+The most successful men in the world have certain principles to guide
+their every-day life. If we could only smile instead of frown, when
+people criticize or condemn us, how much more successful would be our
+lives!
+
+Every day we can discover something interesting in our fellow-men.
+
+We can learn to listen.
+
+We should work when we work and play when we play. We should not play in
+a half-hearted way worrying about our work; and when we work we should
+do so with all our might.
+
+We ought to have regular periods of rest; we ought to avoid unpleasant
+topics in conversation. Everyone should have a vocation as well as an
+avocation.
+
+May we not summarize all these suggestions into a few statements which
+will enable us to co-ordinate work and play, and aid us in our daily
+lives to obey the principles that should govern us from our first waking
+moments? Every Day:
+
+1. Smile when tempted to frown; look for and enjoy the best around you.
+
+2. See, hear or read, that is, receive an impression from something
+beautiful in nature, art, music, poetry, literature or your fellow-men.
+
+3. Think, feel or realize something in the direction of your ideals and
+in some way unite your dreams with your every-day work and play.
+
+4. Express the best that is in you and awaken others to express the best
+in them.
+
+5. Serve some fellow-being by listening, by kind word or deed.
+
+6. Share in some of the great movements of the race.
+
+All these refer to an important point--that we should be teachable and
+should receive right impressions. This is of primary importance.
+Breathing means the taking of breath. We should begin the day with
+joyous and glad acceptance of life and all that it brings. A spirit of
+thankfulness and acceptance is the true spirit of life.
+
+We, however, need active expression. As breathing implies not only
+taking breath but giving it out, so impression and expression are
+necessary elements of the rhythm of life.
+
+Hence even these six things are incomplete. We should also exercise our
+higher faculties and powers, especially those we are not habitually
+using in our work. Our whole nature should be active if we are truly to
+live. Our higher faculties should not be regarded as concerned only in
+mere dreaming. Our ideals should be connected with our daily work and
+contact with mankind if we are to cease drudging or working without
+imagination. Accordingly by word, thought or act, we should express
+every day the best that is in us. Moreover, fully as important as these,
+we should every day come into sympathetic touch with our fellow-beings
+and call forth the best in them.
+
+Expression implies a neighbor,--some other being with whom we can
+communicate. Do not think for a moment that such expression is empty. Of
+course, we must go on and endeavor every day to serve someone by a kind
+act, but a kind word must not be despised. How many hearts are over
+burdened because they lack a sympathetic listener! To be a polite
+listener is one of the beautiful things in human life. Remember, also,
+that many who have seen an opportunity and desired to do a kind act have
+failed from inability to express the wish by word, smile or bow.
+
+Expression is not separate from impression. We must receive our
+impressions from every source, then we must express to others the best
+that is in us and become such sympathetic listeners that others will
+unfold the best in themselves and thus come into that plane where we can
+sympathetically participate in the lives of others.
+
+
+
+
+VIII
+
+SIGNIFICANCE OF NIGHT AND SLEEP
+
+
+Anyone who wishes for improvement in health, strength, grace, ease, or
+vitality, or, in fact, in anything, must realize especially the
+significance of the law of rhythm.
+
+Rhythm is a law of the whole universe. The music of the spheres is no
+fable. Observe, too, the rhythm of the seasons. Everywhere there is a
+co-ordination of the finite and the infinite, the individual and the
+universal,--a unity of forces acting in a sequence of natural
+co-ordinations.
+
+Of all the illustrations of rhythm one of the most important is the
+alternation of day and night. Every plant awakes and rejoices with the
+sun and it recognizes the sunset and goes to sleep as the darkness
+comes. The few exceptions only prove the rule, and even these simply
+reverse day and night and are equally rhythmic.
+
+The value of day and night to man is well known. When there is a
+continuous work to be done it has been proven scientifically that those
+who work at night cannot accomplish so much as those who work by day.
+The very same man cannot do the same amount and grade of work in a night
+that he can do in a day.
+
+The human system is built up by various rhythms like that of day and
+night. There is a natural call for rest, for recuperation and the
+surrendering of all our voluntary energies that the spontaneous
+activities may have their turn.
+
+The Psalmist, after he has gone all over the beauties of the world
+exclaims, "Man goeth forth unto his work and to his labor until the
+evening." Here he pauses, for the beauties of the evening seem to awe
+him for a moment into silence, and then he breaks forth into a universal
+paean of praise: "O, Lord, how manifold are thy works! in wisdom hast
+thou made them all."
+
+Night is a part of the normal rhythm of nature. Every plant and every
+bird welcomes night as well as morning.
+
+Serious and abnormal, indeed, is the state of one who cannot sleep. Next
+to the importance of a right awakening in the morning is the peaceful,
+restful retirement at night.
+
+Edison boasts of how little sleep he needs, and claims that sometime man
+will cease to sleep. He says that sleep is only a habit.
+
+As a matter of fact, by working rhythmically through all the hours of
+the day, by obeying the law of rhythm at all times, a man may possibly
+need less sleep, but the repose of unconsciousness seems a part of the
+Creator's economy.
+
+"He giveth His beloved sleep."
+
+By living in obedience to the law of rhythm and especially by taking
+some rhythmic exercises before lying down, we can sleep better.
+
+Almost innumerable are the suggestions, rules, or recipes on how to go
+to sleep.
+
+One says, "Keep counting until you fall asleep."
+
+Another says, "Watch a flock of sheep jumping over a fence, counting
+each one as it jumps."
+
+A third says, "Watch a bird sailing around in the sky. Keep the mind
+upon it and watch it as it steadily sails until you are asleep."
+
+Someone says, "Repeat the Twenty-third Psalm over and over, the more
+rhythmic, the better."
+
+Another says, "Think of the sky. Keep the mind upon its expanse."
+
+Still another, "Think of the Infinite and Eternal Source of the
+universe."
+
+Among all these suggestions we can find some truth. Nearly all of them
+imply concentration of the mind. If attention can be focused and held at
+a point, the excited activity of thinking may be stopped and the body
+consequently brought into a state of acquiescence. They succeed, if they
+do succeed, because attention is turned from worries to something
+besides the antagonism, excitements and duties of the day.
+
+Another element in the suggestions is their regularity. Watching the
+sheep jump over a fence and counting one at a time, for example, affects
+the breathing and all the vital forces of the body. This causes rhythmic
+co-ordination of all the elements and the unity of this will, of course,
+bring sleep. The sense of harmony and rhythm and self-control should be
+gained; all antagonistic, chaotic and exciting thoughts and all worry
+should be eliminated as far as possible before lying down. When we lie
+down, we should turn our attention away from the excitements of the
+world to something calm and reposeful.
+
+Accordingly there is nothing better than to repeat some of the exercises
+of the morning. These stretchings, practiced slowly and rhythmically,
+will equalize the circulation, the taking of deep breaths, very
+rhythmically, will tend to restore respiratory action and the other
+exercises will tend to eliminate constriction from local parts.
+
+Observe the necessity once more of harmonious thought and positive
+emotion, for here again there will be a temptation to dwell upon the
+failures of the day. It is so hard to forget some unkind word, some
+failure on our part to grasp a situation at the right time. We can
+easily remember the wrong word we ourselves spoke and deeply regret our
+failure to enter into sympathetic touch with someone.
+
+In such an excited frame of mind, with the nerves wrought up at the
+thought of the day's work and with all these discordant pictures
+thronging into our consciousness, sleep becomes impossible.
+
+Sometimes one is too weary to go to sleep, or sinks into a deep slumber
+which is not normal. The taking of breath is short and the giving up of
+the breath more sudden. This sleep will not be refreshing. Nine times
+out of ten such a one will wake up in the morning feeling more weary
+than when he lay down at night. Of course, if a man could sleep for an
+unusual number of hours, nature might in time restore him. The
+excitement of our civilization prevents normal conditions and therefore
+we must aid nature. Man must understand the laws of life and so use them
+as to find rest properly.
+
+We need harmony in our thoughts, to let them dwell on what is sacred and
+beautiful that our sleep may be normal and that we may enter into the
+world of slumber with sympathetic conditions.
+
+We must, also, laughingly throw off negative thoughts and feelings and
+allow expansion and stretching to equalize the circulation. All the
+vital functions must be harmonized. As we perform these exercises once
+more we find various congestions that have resulted from the
+one-sidedness of our day's work,--congestions around the throat, parts
+of the body are weary, constricted, and cramped. By stretching ourselves
+we can harmoniously adjust the activities of our breathing and
+circulation. All parts can be restored to harmony and we can rest
+properly.
+
+After all, what is rest? It is not a mere slumping into inactivity. It
+is allowing the involuntary rhythm of our being, the sympathetic
+co-ordination of all the forces of our body to act normally. The rhythm
+of our volitional activities must be given up to the rhythm of the
+unconscious and involuntary life.
+
+Before this rhythm can reign we must remove all constrictions from any
+part of the body.
+
+After taking these exercises we should feel the sympathetic enjoyment of
+all the cells of our bodies, then sleep will be refreshing, the rhythm
+of breathing will be normal and the circulation and vital processes will
+proceed easily and rhythmically.
+
+What are the differences in the practicing of exercises in the morning
+and evening?
+
+In the first place the exercises in the evening should be more steady,
+more regular, more harmonious, slower and more rhythmic. Every exercise
+must soothe the excited nerves, the agitated brain, and the weary
+respiratory muscles, the heart, and all the circulatory system.
+
+Release needs to be especially emphasized. After every stretch, for
+example, every part of the body must be relaxed. The reaction will take
+more time on account of the greater activity through the day. We
+should, therefore, take especial pains to accentuate the recovery or
+recoil of the muscles into sympathetic passivity and rest.
+
+The object is now not to stimulate as much as in the morning, but to
+allay all excitement, harmonize the co-ordination of all parts, remove
+all local activities in the different parts of the body, establish
+centrality of the vital functioning and the diffusion of blood and
+feeling into every part.
+
+It is well to practice the exercises on a hard floor before getting into
+bed.
+
+The more violent exercises should of course be omitted unless there has
+been a one-sided position during the day. For example, standing
+exercises will be beneficial for a person who has been sitting all day.
+We must practice intelligently, and carefully apply such exercises as
+are needed. Harmony means the removing of constrictions and
+over-activity in certain parts which one finds upon exercising. These
+often need to be vigorously exercised so as to restore the harmonious
+condition.
+
+On lying down on the floor feel in stretching as if the body weighed a
+ton,--feel the weight of the arms, legs and head.
+
+Often we lie down but soon the excitement of a thought brings us to our
+feet before we know it. Eliminate all such exciting ideas, then let the
+stretch reach every part. Let it be slow and steady and let the release
+be gradual. There should be a complete rest for quite a little period
+before the next activity. Other things being equal, the activity should
+be less than one-third of the surrender not only in time but in
+attention.
+
+Just before going to sleep it is well to practice a few stretches and to
+give full expansion to the chest and to take a few deep breaths slowly
+and rhythmically so as to establish a vigorous and normal rhythm,
+equalize circulation and bring all parts into harmonious freedom.
+
+In order to emphasize the rhythm in our evening exercises we should
+accentuate and prolong especially the passive rest between the
+movements. We should not only more gradually give up the actions of the
+movements, accentuating the static and eccentric contraction, but we
+should also feel more sense of surrender at the end of each movement.
+That is, we should feel a sense of weight and of rest at the end of each
+action, breathing easily, steadily and freely, all the time.
+
+The time of this rest at the end of the exercising should be prolonged
+more and more especially after we are in bed and have felt the
+satisfactory feeling all through the body of harmonious diffusion of
+energy and the removal of constrictions.
+
+This sense of satisfaction through all the body is fundamental and
+necessary in order to bring healthful and normal sleep.
+
+The harmonious extension of all parts of the body should be emphasized.
+All stretches are truly conducive to sleep. They allow life to permeate
+through the whole body. The exercises, before going to sleep, should be
+less rigorous unless there are constrictions and these should be removed
+by simultaneous and sympathetic co-ordination of all parts of the body
+rather than by vigorous movements.
+
+After any local movement the stretch should be renewed and the
+affirmation made of some thoughtful and beautiful idea--as love, joy,
+peace. It will be surprising how quickly help will come and weariness
+disappear. The entire body, in every cell, will be soothed and enjoy
+sweet repose.
+
+The affirmation of confidence, love, trust, and peace should follow as
+well as precede the evening exercises. We should make the going to sleep
+a sacred part of our lives. In giving up our consciousness we should be
+sure to surrender it to the positive forces of the universe. This is not
+an idle dream, nor a mere mystical fancy. Even from a psychological
+point of view the emotion with which we go to sleep is apt to remain
+with us and get in its good or evil work in the unconscious, involuntary
+metabolism that takes place in all the cells. We must lie down to rest
+in peace.
+
+"Dr. Thomas Hyslop, of the West Riding Asylum in England," according to
+Professor James in "Memories and Portraits," "said last year to the
+British Medical Association that the best sleep-producing agent which
+his practice had revealed to him, was prayer. I say this," he added [I
+am sorry to say here that I must quote from memory], "purely as a
+medical man. The exercise of prayer, in those who habitually exert it,
+must be regarded by us doctors as the most adequate and normal of all
+pacifiers of the mind and calmers of the nerves.
+
+"But in few of us are functions not tied up by the exercise of other
+functions. Relatively few medical and scientific men, I fancy, can pray.
+Few can carry on any living commerce with God. Yet many of us are well
+aware of how much freer and abler our lives would be, were such
+important forms of energizing not sealed up by the critical atmosphere
+in which we have been reared. There are in everyone potential forms of
+activity that actually are shunted out from use. Part of the imperfect
+vitality under which we labor can thus be easily explained."
+
+Have a few simple sentences full of thanksgiving, of peace and rest. The
+best are found in the Bible. The words to Moses, "My presence shall go
+with thee and I will give thee rest," may be given and repeated many
+times with a realization of their deep meaning and a personal
+application to the individual.
+
+Not only repeat phrases, lines, and verses, full of beautiful thought,
+but change these into your own words. Learn to articulate your own
+convictions and apply them to your own needs,--even paraphrase, for
+example, such a phrase as "He restoreth my soul" in the twenty-third
+Psalm. For the word "soul" we can substitute anything according to the
+specific needs of the hour. We should, however, use nothing that is not
+in accordance with universal love and the highest spiritual ideals of
+man and of our conceptions of the universe. We must always remember that
+truth is universal.
+
+We can change "soul" also to "health," "strength" or "life," to "joy,"
+to "success," to "confidence," to the body or any part of the body which
+may seem to be afflicted.
+
+There are in this Psalm other good affirmations on going to sleep. Take
+individual clauses and repeat them many times, such as "I will fear no
+evil, for Thou art with me."
+
+One of the best affirmations is found in the first of the twenty-seventh
+Psalm. "The Lord is my light and my salvation. Whom shall I fear? The
+Lord is the strength of my life. Of whom [or of what] shall I be afraid?
+One thing have I asked of the Lord, that will I seek after, that I may
+dwell in the house of the Lord [in a consciousness of His presence] all
+the days of my life, to behold the beauty of the Lord, and to enquire in
+his temple [to commune with Him in the sacred temple of my own soul].
+
+"Thou wilt keep him in perfect peace whose mind is stayed on Thee."
+
+Everyone should find his own, should find it in his experience, find it
+by personal investigation and study of the Bible and through spiritual
+realization.
+
+We should live in peace with all men, be able to rejoice evermore, "to
+pray without ceasing"; that is, we should always be in an attitude to
+receive that which is good and never admit that which is
+negative;--hate, antagonism or fear,--but we should welcome love and
+that which we know expresses the "Infinite Presence." Antagonism, hate,
+discords prevent us from living our hundred years. "Certain classes of
+men shall not live out half their days."
+
+The last moment before going to sleep should be one of peaceful rest.
+Say "Not my will but Thine" and give up everything to the Infinite and
+Eternal.
+
+My own best help is thanksgiving and praise. When I cannot give up the
+thoughts and conflicts of the day, I can bring my whole being into
+reposeful rhythm best by expressing thanks that I can be awake and that
+I have shared in the life of a day. I praise the Infinite Presence that
+I can know beauty when I see it, that I can understand truth and know
+that two times three are not seven and that I can participate in the
+goodness of the universe. Then, before I know it, I have laid aside the
+conflicts of the day and have passed into peaceful and harmonious rest.
+
+This method of thanksgiving especially applies to those times when I
+wake up in the middle of the night.
+
+       *       *       *       *       *
+
+Returning to Pippa, we find her retirement to her own room and her
+method of going to sleep no less suggestive as an example than her
+awakening.
+
+She met the first wakening moment with joy and praise as she resolutely
+put aside the dark thought of her life and went singing all through the
+day with the same spirit of thanksgiving and love for all mankind.
+
+Now she comes back to her room weary and discouraged, as we nearly all
+do. She knows nothing of what her songs have accomplished, nothing of
+the wonderful influence that has been exercised. In her disheartened
+moment she sees the sunset in the dark cloud and thinking over the day
+she would like to know what she really has done.
+
+Yet she checks herself and returns to her morning hymn and keeps her
+faith and trust. "Results belong to the Master, Thou hast no need to
+measure them." She becomes very humble, willing, and submissive to the
+hard task of the morrow. Little she dreams of the revelation that will
+come of the secrets of her own life and family.
+
+"We know not what we shall be." Each of us at the close of life lies
+down without realizing our relation to the Infinite, without realizing
+that we are children and heirs. Blessed is he who feels that his hymn is
+also "True in some sense or other," that life is true and that each one
+performs some work and it is not for us to say whether it is great or
+small. They who wrought but one hour received the same wages as they who
+wrought the whole day.
+
+Deeply symbolical, allegorical, and typical in the poetic sense of human
+life is Pippa's closing thought as she lies down to sleep.
+
+    "Oh what a drear dark close to my poor day!
+    How could that red sun drop in that black cloud?
+    Ah, Pippa, morning's rule is moved away,
+    Dispensed with, never more to be allowed!
+    Day's turn is over, now arrives the night's.
+    Oh, lark, be day's apostle
+    To mavis, merle and throstle,
+    Bid them their betters jostle
+    From day and its delights!
+    But at night, brother howlet, over the woods,
+    Toll the world to thy chantry;
+    Sing to the bats' sleek sisterhoods
+    Full complines with gallantry;
+    Then, owls and bats,
+    Cowls and twats,
+    Monks and nuns, in a cloister's moods,
+    Adjourn to the oak-stump pantry!
+
+    Now, one thing I should like to really know:
+    How near I ever might approach all these
+    I only fancied being, this long day:
+    --Approach, I mean, so as to touch them, so
+    As to ... in some way ... move them--if you please,
+    Do good or evil to them some slight way.
+    For instance, if I wind
+    Silk to-morrow, my silk may bind
+    And border Ottima's cloak's hem.
+    Ah, me, and my important part with them,
+    This morning's hymn half promised when I rose!
+    True in some sense or other, I suppose.
+
+    God bless me! I can pray no more to-night.
+    No doubt, some way or other, hymns say right.
+
+      All service ranks the same with God,
+      With God, whose puppets, best and worst:
+      Are we; there is no last nor first." [She sleeps]
+
+
+       *       *       *       *       *
+
+
+The Morning League of the School of Expression
+
+is a band of the students, graduates and friends of the School of
+Expression who are trying to keep their faces toward the morning.
+
+If you wish to join, when you wake GET UP OUT OF THE RIGHT SIDE OF THE
+BED, that is, stretch, expand, breathe deeply and laugh. Fill with
+joyous thoughts and their active expressions the first minutes of the
+day.
+
+Note the effect, and consider yourself initiated.
+
+Try as far as possible EVERY DAY to realize the League's
+
+     UNFOLDMENT SUGGESTIONS
+
+     1. SMILE whenever tempted to frown; look for and enjoy the best
+     around you.
+
+     2. THINK, feel or realize something in the direction of your ideals
+     and, in some way, unite your ideals with your every-day work and
+     play.
+
+     3. SEE, hear or read, i. e., receive an impression from something
+     beautiful in nature, art, music, poetry, literature or the lives of
+     your fellow-men.
+
+     4. EXPRESS the best that is in you and awaken others to express the
+     best in them.
+
+     5. SERVE some fellow being by listening, by kind look, tone, word
+     or deed.
+
+     6. SHARE in some of the great movements for the betterment of the
+     race.
+
+     That is, use your principles of expression to help in such
+     movements as:
+
+     1. Expression in Life (text book, "The Smile"); 2. Expression and
+     Health (text book, "How to Add Ten Years to Your Life"); 3.
+     Expression and Education in the Nursery; Mothers' Clubs; 4. Voice
+     in the Home; 5. Reading in the Public Schools; 6. Speaking in High
+     Schools and Colleges; 7. Speaking Clubs; 8. Browning Clubs (text
+     book, "Browning and the Dramatic Monologue"); 9. Dramatic Clubs;
+     10. Religious Societies; 11. Boy Scouts; 12. Campfire Girls; 13.
+     Peace Movements; 14. Women's Clubs; and Suffrage Organizations; 15.
+     Reforms; 16. Teachers' Clubs; 17. School of Expression Summer
+     Terms; 18. Preparation for the School of Expression; 19. Home
+     Studies; 20. Advanced Steps of the School of Expression.
+
+Send your name and address with ten nominations for members with $1.50
+for the two League text books, "The Smile" and "How to Add Ten Years to
+Your Life," and you will be recorded a member. One set of books will do
+for a family, other books at teachers' or introductory prices. There are
+no fees. The entire net returns from the League books will be devoted to
+the endowment of the School of Expression, the Home of the League.
+
+Write frankly and freely asking any counsel, and making any suggestions
+to the President of the League.
+
+  Dr. S. S. CURRY, 307 Pierce Bldg.
+  Copley Square, Boston, Mass.
+
+
+       *       *       *       *       *
+
+
+MORNING LEAGUE QUESTIONS FOR REPORT
+
+
+Text-books--"The Smile" and "How to Add Ten Years to Your Life"
+
+After a week's exercise for a few minutes either on waking up or on
+retiring, write out a report of your experiences or answer the following
+questions. It is not necessary to repeat the questions, simply use
+figures. These questions follow the first series, published at the close
+of "The Smile."
+
+22. Do you practice the exercises on waking in the morning?
+
+23. What exercises do you usually take? How long?
+
+24. What are some of the effects of these exercises?
+
+25. How many times do you repeat each exercise?
+
+26. Do you practice exercises in dual, triple, or quadruple rhythm?
+
+27. Can you keep your chest expanded and laugh at the same time?
+
+28. Can you keep your chest fully expanded and pivot the torso?
+
+29. Do you feel great satisfaction after stretching?
+
+30. What constrictions or congestions have you found?
+
+  a. In the region of the stomach
+  b. Chest
+  c. Neck
+  d. Face
+  e. Scalp
+  f. Back
+
+31. Do you find any special weaknesses?
+
+32. Do you walk with expanded chest?
+
+33. Do you walk rhythmically?
+
+34. Can you keep your chest well expanded during the stretch?
+
+35. Do you practice exercises standing at an open doorway?
+
+36. Have you a pole from which you swing in your closet?
+
+37. Do you sleep well?
+
+38. What exercises do you take on retiring?
+
+39. Do you relax completely in the middle of the day?
+
+40. What chaotic movements have you discovered in your standing? In
+sitting? In walking? In lying down?
+
+41. Do you breathe through your nose or through your mouth, especially
+when asleep?
+
+42. Do you sleep with your windows wide open?
+
+43. Can you laugh out a tone?
+
+44. Taking a full breath and laughing, do your feel your throat passive?
+
+45. Can you co-ordinate an open throat and active retention of breath in
+laughing out a tone?
+
+46. After walking a short distance do you feel exhilaration or
+depression?
+
+47. Do you use soft gentle tones in every day conversation?
+
+48. When talking to someone who speaks in a high pitch can you act in
+the opposite way, and speak in your softest tones?
+
+49. Can you make tone as easily as you smile?
+
+For other questions, see "The Smile."
+
+
+Province Of Expression. Principles and method of developing delivery.
+An Introduction to the study of the natural languages, and their
+relation to art and development. By S. S. Curry, Ph.D., Litt.D. $1.50;
+to teachers, $1.20, postpaid.
+
+     Your volume is to me a very wonderful book,--it is so deeply
+     philosophic, and so exhaustive of all aspects of the subject.... No
+     one can read your book without at least gaining a high ideal of the
+     study of expression. You have laid a deep and strong foundation for
+     a scientific system. And now we wait for the
+     superstructure.--Professor Alexander Melville Bell.
+
+     It is a most valuable book, and ought to be instrumental in doing
+     much good.--Professor J. W. Churchill, D.D.
+
+     A book of rare significance and value, not only to teachers of the
+     vocal arts, but also to all students of fundamental pedagogical
+     principle. In its field I know of no work presenting in an equally
+     happy combination philosophic insight, scientific breadth, moral
+     loftiness of tone, and literary felicity of exposition.--William F.
+     Warren, D.D., LL.D., of Boston University.
+
+
+Lessons in Vocal Expression. The expressive modulations of the voice
+developed by studying and training the voice and mind in relation to
+each other. Eighty-six definite problems and progressive steps. By S. S.
+Curry, Ph.D., Litt.D. $1.25; to teachers, $1.10, postpaid.
+
+     It ought to do away with the artificial and mechanical styles of
+     teaching.--Henry W. Smith, A.M., Professor of Elocution, Princeton
+     University.
+
+     Through the use of your text-book on vocal expression, I have had
+     the past term much better results and more manifest interest on the
+     subject than ever before.--A. H. Merrill, A.M., late Professor of
+     Elocution, Vanderbilt University.
+
+     The subject is handled in a new and original manner, and cannot
+     fail to revolutionize the old elocutionary ideas.--Mail and Empire,
+     Toronto.
+
+     It is capital, good sense, and real instruction.--W. E. Huntington,
+     LL.D., Ex-President of Boston University.
+
+
+Imagination and Dramatic Instinct. Function of the imagination and
+assimilation in the vocal interpretation of literature and speaking. By
+S. S. Curry, Litt.D. $1.50; to teachers, $1.20, postpaid.
+
+     Dr. Curry well calls the attention of speakers to the processes of
+     thinking in the modulation of the voice. Every one will be
+     benefited by reading his volumes.... Too much stress can hardly be
+     laid on the author's ground principle, that where a method aims to
+     regulate the modulation of the voice by rules, then inconsistencies
+     and lack of organic coherence begin to take the place of that sense
+     of life which lies at the heart of every true product of art. On
+     the contrary, where vocal expression is studied as a manifestation
+     of the processes of thinking, there results the truer energy of the
+     student's powers and the more natural unity of the complex elements
+     of his expression.--Dr. Lyman Abbott, in The Outlook.
+
+Address: Book Dept., School of Expression, 306 Pierce Bldg., Copley
+Square, Boston, Mass.
+
+
+Mind and Voice. Principles underlying all phases of Vocal Training.
+The psychological and physiological conditions of tone production and
+scientific and artistic methods of developing them. A work of vital
+importance to every one interested in improving the qualities of the
+voice and in correcting slovenly speech. 456 pages. By S. S. Curry,
+Litt. D. $1.50, postpaid. To teachers, $1.25, postpaid.
+
+     It is indeed a masterly and stimulating work.--Amos R. Wells,
+     Editor Christian World.
+
+     It is a book that will be of immense help to teachers and
+     preachers, and to others who are using their vocal organs
+     continuously. As an educational work on an important theme, the
+     book has a unique value.--Book News Monthly.
+
+     There is pleasure and profit in reading what he says.--Evening Post
+     (Chicago).
+
+     Fills a real need in the heart and library of every true teacher
+     and student of the development of natural vocal
+     expression.--Western Recorder (Louisville).
+
+     Get it and study it and you will never regret it.--Christian Union
+     Herald (Pittsburg).
+
+
+Foundation of Expression. Fundamentals of a psychological method of
+training voice, body, and mind and of teaching speaking and reading. 236
+problems; 411 choice passages. A thorough and practical text-book for
+school and college, and for private study. By S. S. Curry, Litt. D.
+$1.25; to teachers, $1.10, postpaid.
+
+     It means the opening of a new door to me by the master of the
+     garden.--Frank Putnam.
+
+     Mastery of the subject and wealth of illustration are manifest in
+     all your treatment of the subject. Should prove a treasure to any
+     man who cares for effective public speaking.--Professor L. O.
+     Brastow, Yale.
+
+     Adds materially to the author's former contributions to this
+     science and art, to which he is devoting his life most
+     zealously.--Journal of Education.
+
+     May be read with profit by all who love literature.--Denis A.
+     McCarthy, Sacred Heart Review.
+
+     It gets at the heart of the subject and is the most practical and
+     clearest book on the important steps in expression that I have ever
+     read.--Edith W. Moses.
+
+     How splendid it is; it is at once practical in its simplicity and
+     helpfulness and inspiring. Every teacher ought to be grateful for
+     it.--Jane Herendeen, Teacher of Expression in Jamaica Normal
+     School, N. Y.
+
+     Best, most complete, and up-to-date.--Alfred Jenkins Shriver,
+     LL.B., Baltimore.
+
+     Public speakers and especially the young men and women in high
+     schools, academies, and colleges will find here one of the most
+     helpful and suggestive books by one of the greatest living teachers
+     of the subject, that was ever presented to the public.--John
+     Marshall Barker, Ph.D., Professor in Boston University.
+
+Address: Book Dept., School of Expression, 306 Pierce Bldg., Copley
+Square, Boston, Mass.
+
+
+Browning and the Dramatic Monologue. Nature and peculiarities of
+Browning's poetry. How to understand Browning. The principles involved
+in rendering the monologue. An introduction to Browning, and to dramatic
+platform art. By S. S. Curry, Litt. D., $1.25; to teachers, $1.10,
+postpaid.
+
+     It seems to me to attack the central difficulty in understanding
+     and reading Robert Browning's poetry.... It opens a wide door to
+     the greatest poetry of the modern age.--The Rev. John R. Gow,
+     President of the Boston Browning Society.
+
+     A book which sheds an entirely new light on Browning and should be
+     read by every student of the great master; indeed, everyone who
+     would be well informed should read this book, which will interest
+     any lover of literature.--Journal of Education.
+
+
+Spoken English. A method of co-ordinating impression and expression in
+reading, conversation, and speaking. It contains suggestions on the
+importance of observation and adequate impression, and nature study, as
+a basis to adequate expression. The steps are carefully arranged for the
+awakening of the imagination and dramatic instinct, right feeling, and
+natural, spontaneous expression. 320 pages. By S. S. Curry, Litt. D.,
+Ph.D. Price, $1.25; to teachers, $1.10, postpaid.
+
+     Every page had something that caught my attention. You certainly
+     have grasped the great principle of vocal expression.--Edwin
+     Markham.
+
+     Those who aim at excelling in public utterance and address may well
+     possess themselves of this work.--Journal of Education.
+
+     The specialist in reading will wish to add it to his book-shelf for
+     permanent reference.--Normal Instructor.
+
+     A masterly presentation of ideas and expression as applied in a
+     wide range of excellent selections.--The World's Chronicle.
+
+
+Little Classics for Oral English. A companion to Spoken English. The
+problems correspond by sections with Spoken English. The books may be
+used together or separately. The problems are arranged in the form of
+questions which the student can answer properly only by rightly
+rendering the passages. It is a laboratory method for spoken English, to
+be used by the first year students in High School or the last years of
+the Grammar School. 384 pages. By S. S. Curry, Litt. D. Price, $1.25; to
+teachers, $1.10, postpaid.
+
+     I am using Little Classics for Oral English in two classes and
+     believe it is the most satisfactory text that I have used. The
+     students seem to be able to get easily the principles from your
+     questions and problems.--Elva M. Forncrook, St. Nor. Sch.,
+     Kalamazoo, Mich.
+
+     A fine collection of fine things especially suited to young people.
+     Every teacher of reading and English in our secondary schools ought
+     to have the book.--Prof. Lee Emerson Bassett, Leland Stanford
+     University, Cal.
+
+Address: Book Dept., School of Expression, 306 Pierce Bldg., Copley
+Square, Boston, Mass.
+
+
+       *       *       *       *       *
+
+
+What Students and Graduates Think of the School of Expression
+
+
+"We know that there is something BIG here. If only we can get it out to
+the world."--Caroline A. Hardwick (Philosophic Diploma), Instructor in
+Reading and Speaking, Wellesley College.
+
+"At no other institution is it possible to secure the training one
+secures at the School of Expression. It is far broader than a mere
+training for speaking. It is a fundamental training for life."--Florence
+E. Lutz (Philosophic Diploma), Instructor in Pantomime, New York City.
+
+"The School of Expression taught me how to LIVE. I think its training of
+the personality is its greatest work."--F. M. Sargent (Dramatic Artist's
+Diploma).
+
+"I feel deeply indebted to the School for some of the best and most
+lasting inspiration I have received for my own work as a teacher of my
+fellow-men."--Luella Clay Carson, Pres. of Mills College.
+
+"The success I have attained in my profession as a reader, I owe
+directly to the advanced methods of the School of Expression."--Caroline
+Foye Flanders (Artistic Diploma), Public Reader, Manchester, N. H.
+
+"The School of Expression of Boston is the most thorough and best in the
+country. It is different from all other schools. I wish I could talk to
+any who intend taking a course of study.--I would say, Go to the School
+of Expression and if there is anything in you, they will bring it out;
+they will teach you to know yourself; they will show you what you are in
+comparison with what you may become, and they will begin with the cause
+and start from the bottom."--Hamilton Colman, Member Richard Mansfield
+Co.
+
+"When I was your student you held before me intellectual and ethical
+ideals which I am still trying to realize."--Charles L. White, D.D.,
+Ex-President Colby College.
+
+"The same principles of education which have installed manual training
+in public schools are even more applicable to the training of men's
+souls to rational self-expression. Dr. Curry will some day be recognized
+to have been an educational philosopher for having championed principles
+no less true of the spoken word than of every form of creative
+self-expression."--Dean Shailer Mathews, University of Chicago.
+
+"The whole world ought to learn about the School of Expression and your
+discoveries."--Rev. J. Stanley Durkee (Speaker's Diploma), Boston.
+
+
+       *       *       *       *       *
+
+
+BOOKS BY S. S. CURRY, Ph.D., Litt.D.
+
+More than any man of recent years, Dr. Curry has represented sane and
+scientific methods in training the Speaking Voice.--Dr. Shailer Mathews,
+University of Chicago.
+
+Of eminent value.--Dr. Lyman Abbott.
+
+Books so much needed by the world and which will not be written unless
+you write them.--Rev. C. H. Strong, Rector St. John's Church, Savannah.
+
+
+Foundations Of Expression. A psychological method of developing reading
+and speaking. 236 practical problems. 411 choice passages adapted to
+classes in reading and speaking. $1.25; to teachers, $1.10, postpaid.
+
+Lessons in Vocal Expression. The expressive modulations of the voice
+developed by studying and training the voice and mind in relation to
+each other. Definite problems and progressive steps. $1.25; to teachers,
+$1.10, postpaid.
+
+
+Imagination and Dramatic Instinct. Function of imagination and
+assimilation in the vocal interpretation of literature and speaking.
+$1.50; to teachers, $1.20, postpaid.
+
+
+Mind and Voice. Principles and Methods in Vocal Training. 456 pp. $1.50;
+to teachers, $1.20 postpaid.
+
+
+Browning and the Dramatic Monologue. Nature and peculiarities of
+Browning's poetry. Principles involved in rendering the monologue.
+Introduction to Browning, and to dramatic platform art. $1.25; to
+teachers, $1.10, postpaid.
+
+
+Province Of Expression. Principles and Methods of developing delivery.
+An introduction to the study of natural languages, and their relation to
+art and development. $1.50; to teachers $1.20, postpaid.
+
+
+Vocal and Literary Interpretation of the Bible. Introduction by Prof.
+Francis G. Peabody, D. D., of Harvard University. $1.50; students'
+edition, $0.60, postpaid.
+
+
+Classics for Vocal Expression. Gems from the best authors for voice and
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author	Roger Frank <rfrank@pglaf.org>	2025-10-15 01:46:42 -0700
committer	Roger Frank <rfrank@pglaf.org>	2025-10-15 01:46:42 -0700
commit	d4f6860f288241cb693387f5d1e4a6ea62edaaee (patch)
tree	a3d36a9e9285b96a42c8c9131ff4a279547557f1