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What's a SIMPLE? All you need to know is what to do and when to do it in order to create more biological coherence...

We are constantly bouncing back and forth between the biological world of rhythm, motion and cycles and the socialized world of tonality, stillness and resonance. Let’s break it down.

* How you function over a year, is reflected in how you adapt over a season.
* How you function over a season, is reflected in how you adapt over a month.
* How you function over a month, is reflected in how you adapt over a week.
* How you function over a week, is reflected in how you adapt in a given day.

This whole pattern continues to wind down to hours, minutes, and seconds…all the way down to how you fill up the moment you’re experiencing…right now.

The good news is that you can learn to navigate this mortal coil better by understanding that the coherence available to you moves within your world, just as you do. That means at any given time of the day, week, month or year, you can access coherence by knowing where to direct your attention. It’s as predictable as the sunrise and sunset. The process of internalizing it is our work.

For an in-depth explanation of biological entrainment, read James Oschman, Ph.D.’s groundbreaking article ‘What Is Healing Energy?’ at
http://myweb.cableone.net/mtilton/oschman.htm

Simples
What better word to adopt than Simples for the physical face of this protocol? One of the challenges in developing home care systems for clients is that ‘life gets in the way’. Once a person gets knocked out the habit of doing any new behavior, it’s almost like they have to ‘re-sell’ themselves on it. It creates a pattern of what I call ‘doing this for that’, which places too much emphasis on achieving results and not enough on the process that creates them in the first place.


Below are the two versions of Simples you‘ll be using as your ‘default settings’ for entraining your physiology to the biological rhythms that infuse you on a daily, weekly and monthly basis. They take exactly 60 seconds to do when you’re entraining with them. They can also be used anytime and anywhere you want to re-focus yourself. Just doing a few sets is enough to shift your state.

The Quick Fix
This Simple is a powerful psychophysiological practice you can use to regain mental concentration between tasks or when you sense emotions coming up to distract you from a task. Just do sets 1 through 4 and allow for a full breath in and & breathe out. Set 5 does this for you. In this way, you can readily assess if your coherence is external (eyes open), internal (eyes closed) or eternal (set 5) based on which sets you can perform smoothest. Expect that to shift! Remember, the whole point is to get used to the dynamics of this.


Set 1
a) Eyes Open & Up To The Right

b) Eyes Open & Down To The Left
c) Eyes Open & Up To The Left
d) Eyes Open & Down To The Right


Set 2
e) Eyes Open & Up To The Eyebrows

f) Eyes Open & Down To The Feet
g) Eyes Open & Off To The Left
h) Eyes Open & Off To The Right

Set 3
a) Eyes Closed & Up To The Right
b) Eyes Closed & Down To The Left
c) Eyes Closed & Up To The Left
d) Eyes Closed & Down To The Right

Set 4
e) Eyes Closed & Up To The Eyebrows
f) Eyes Closed & Down To The Feet
g) Eyes Closed & Off To The Left
h) Eyes Closed & Off To The Right

Set 5
* Eyes Open - Breathe In - Eyes Open - Breathe Out 
* Eyes Open - Breathe In - Eyes Closed - Breathe Out 
* Eyes Closed - Breathe In - Eyes Open - Breathe Out
* Eyes Closed - Breathe In - Eyes Closed - Breathe Out

Cross-Crawl
This staple of all ‘kinesthetic literacy’ courses surfaces here to remind us that it really is this simple. Sometimes we don’t factor in the ‘elusive obvious’ to our neuromuscular re-education. This time, we did.


Set A --- (If right-hand dominant)
a) Begin standing with your left arm fully raised.
b) Inhale deeply and reach up with the left arm.
c) As you exhale, bring the left arm down and the
right knee up to the chest. Touch the left hand
to the right knee as you complete the exhalation.
d) As you inhale, reach up with the right arm as you
lower the right leg down and left arm to your side.
e) As you exhale, bring the right arm down and the
left knee up to the chest. Touch the right hand
to the left knee as you complete the exhalation.

f) Repeat this scissoring pattern 15-20x within one minute.


Set B – (If left-hand dominant)
a) Begin standing with your right arm fully raised.
b) Inhale deeply and reach up with the right arm.
c) As you exhale, bring the right arm down and the
left knee up to the chest. Touch the right hand
to the left knee as you complete the exhalation.
d) As you inhale, reach up with the left arm as you
lower the left leg down and right arm to your side.
e) As you exhale, bring the left arm down and the
right knee up to the chest. Touch the left hand
to the right knee as you complete the exhalation.
f) Repeat a scissoring pattern 15-20x within one minute.


Variations: You can use Cross- Crawl in a number of different ways to induce a coherent state. Try it with your eyes closed, or do a “VERBAL” SIMPLE and just read the steps out loud to yourself. If you’re entraining a baby or a young child, just touch the arm and leg combinations as you breathe and that’ll work as well. This applies to the Quick Fix too!

Soma Made Simpler - The ARCHIVED material re-posted here on SIMPLES orginated  Dr. Mark's private consulting blog...Plenty of FYI there to read and share... 

 I told you the WHAT.
To find out WHEN, see our current Coherence Calendar