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This page consists of a set of notes that I took on the tape, Strengthening Your Immune System Through Mind and Movement by Shirley Dockstader, M. A., Marghe Mills, M. E. D., and Richard Shames, M. D., Video Design Group, PO Box 754, Mill Valley, CA 94942, (415) 381-4539. While there is no substitute for viewing the video, this material will be useful for reminding yourself of what the movements are and their sequence.
All movements begin from standing home - a basic posture in which the feet stand firmly on the ground, with you toes digging into the earth. Knees are soft, shoulders soft and dropped. Head floats, with chin and eyes level with the horizon.
Scan your body with your mind to release all tension. Count down from ten to settle your awareness somewhere in the very center of your body.
Relax belly - hands together in front of abdomen - inhale while opening imaginary curtains - exhale close - repeat. Bring hands up to area of thymus and repeat again. Feel expansion of lungs and thymus. Repeat as before.
Release palms - return to standing home - cross arms - hands under armpits - massage your chest
Bring arms to side - arms outward - allow arms to float up as an extension of your breath. On exhale let arms float in. Then go all the way up over your head and float down with the release of your breath. Repeat. Return to standing home.
Step out to the left - bring arms out - stretch arms out with left hand stretched out and your index finger pointing up. Pull the right had slowly towards the ear and stretch both arms. Return to center with both hands together over the thymus area. Repeat to the right.
Hand up in front of belly - hands facing each other - left palm up facing sky - right down to earth. As breath goes out, the hands pass and proceed to opposite side. Knees bent.
Returning to standing home feel soles on ground
Bring hands to shoulders - elbows lifted to side - expand thymus area - as you exhale bring elbows together - shoulder blades reaching together eliminating tension, bending knees. As you breath in watch expansion of thymus area - bring elbows together as breath goes out - arms unfold back out in front of you with your palms together. As you breath in the arms go out as far as they will go. With your breath fully in, look over to your right hand, as breath goes out, palms fully close. Repeat other side. Return to standing home.
Clasp hands behind back moving shoulder blades towards each other - bring breath into the thymus area - arms begin to come back - lift head neck and shoulders and bend over as far as you can go comfortably - pause - breath easily - arms hanging back towards the ground - keep breathing there. As breath come in, your hands come back towards your hips - lifting through your knees and curling up through your spine and come all the way up to standing home. Gently pat the area over your thymus.
From standing home, place you thumbs on the outside of your thighs, with your other fingers on the inside - shoulders relaxed and slightly rounded. Let your breath come into your belly then bending forward, compress the air out - pause - as the breath comes back in move up to standing - let your chest lift. Feel the stretch across your thymus. Then start back down on your exhale. As you pause at the end of your out breath, you might try sucking your belly up and back towards your spine. Then release your stomach as you breath in and come up. As you bend forward again repeat.
Return to standing. Bend to left - back to center - bend to right - back to center - repeat - standing home.
Let chin drop to chest - as breath comes in allow head to swing up towards the right. As the breath goes out, swing up to the other side - repeat.
Widen stance - allow arms to begin to swing up on the inhale and down on the exhale - release knees - relax deeper into the swing - let your arms drop all the way down and then all the way up on the other side as your body fills with breath. At your own pace, adjust the size of the circles that your head and arms are making. Start coming down with a swoosh of exhaled air - bend the knees - sweeping the tips of your fingers as far down as they can go. Reverse to the other side. Don't go to fast. Keep breath and movement together. Come back to standing home when you are ready.
Stepping out to the side with one leg, extend your arms out to the side and imagine your blood pumping arterially out from your heart out to your extremities. The gently bending your arms step back in and return your hand and arms gently to your heart. Repeat to the other side. Return to standing home.
Slowly bend forward - release knees and shoulders and the back of your neck. Reach your hand to the insides of your legs and gently massage them with your palms as you slowly come up to milk lymph up it's natural pathways. As you come up, have a sense of your weight dropping downward through your feet into the earth - your hand continue to move up all the way up to your thymus area. Then draw your fingers with slight pressure across your chest. Release your hands and arms back to your sides.
Then bend over again, bringing your hands up over the back of your legs. Repeat to both sides and return to standing home.
Bend forward towards the ground with the shoulders and neck relaxed release you knees - and slowly come up unwinding your body. When you are standing straight, let your arms and hand come around to rest just above the small of your back. Now make small fists and gently massage your kidney and adrenal areas. Pat over the organs gently with your fists - try humming into the areas - as you do this, slowly bend forward as you continue to pat and hum. Fell the vibration of sound stimulating the organs. Return to standing to home slowly.
Reach right hand across chest. Take hold of your left shoulder between your shoulder blade and neck. Press with your little finger on any tenderness you may feel there, giving the tissue some gentle, circular massage. Throw you right hand gently across you chest on an exhale and then sweep it off your body at the bottom of your rib cage, giving a little flick off of the end of your fingers. Then repeat on the other side.
Now sweep your shoulders slightly faster, sounding out your exhale through an open mouth - then carry the sweep further away from the chest - arms come down by your hips - now twisting your chest and pelvis counter to each other.
Move your arms out into the space around you. Move your arms any way that you like extending the sense of your expanded breath, spaciousness, relaxation, and vitality into the area all around your. Let your energy surge right out pushing away anything that doesn't feel right. Use your breath, your arms, your head, your feet freely.
And finally come back to standing home. Let your body quite down. Burrow
in deep with the soles of your feet. You can feel the strength and warmth
in your belly. Enjoy the rhythm of your breath going in and out and connecting
you to the environment around you. Enjoy the movement - the way your feel.
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PLEASE NOTE: This material is copyright(c) 1997, by Jerome Freedman, Ph. D. All Rights Reserved. This material will be submitted for publication. This document is meant to be a description of the author's experience and he in no way takes responsibility for the accuracy or completeness of any medical knowledge. The author assumes no responsibility for choices made by any of the readers of this material.
Please send comments and questions to Jerome Freedman, Ph. D.
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