As shown in previous lessons, all physical treatments vibrate or shake the tissues and thereby stimulate the circulation in one way or another for the purpose and with the result of loosening and eliminating "foreign matters," the cause of all diseases. 106 The human body does this itself, in the most perfect way, as soon as you fast or as soon as your blood composition has been changed by natural diet.
Physical treatments and physical culture can therefore be combined with this diet and fasting to enforce and to hasten the elimination. However, I must advise that extreme care be taken not to exaggerate, especially on "bad" days—days of strong elimination. If you are tired and you feel bad, then rest and sleep just as much as you can. On the days that you feel "good" during a fast or strict diet, you may take some physical treatment also, such as exercise, baths, massage, deep breathing, etc.
The most natural exercises, and by far the best, are walking, dancing, and singing. The latter is the most natural breathing exercise with the added advantage of loosening chest vibrations. 107 An excellent "exercise," and one that everybody knows, is hiking in the mountains. When climbing hills, you increase your breathing in the most natural way. Your breathing becomes better and more harmoniously than with any "system" of exercises.
The cleaner you become the more easily you will understand what I teach in Lesson V —that air and the other ingredients of the forests are "food"—invisible food.
Both hands should be free when walking, so as to permit continually the natural movements.
Outdoor garden work is another natural exercise.
By taking proper care of your body, you will generate health. The following exercises are suggested for those who desire to keep physically fit. I must again remind you that air is more necessary to life than food. Proper breathing is therefore essential. Do not exercise in a close, stuffy room. Stand before an open window. Take a deep, full breath with each exercise. Inhale through nose and expel through mouth. Stand before a mirror while exercising, and admire the suppleness and graceful manner in which you perform each movement. Fall in love with yourself if no one else will. Keep the feet about 15 inches apart—stand erect and use muscular tension.
Exercise No. 1
Standing erect, hands to the side, clench the fists tightly. Raise arms slowly as high above the head as possible, taking a deep breath. Relax and expel breath. Repeat five times.
Exercise No. 2
Extend arms and ensure that your arms are at your chest level. Grasp hands tightly and pull to the right side, resisting with left hand. Then go through same motion pulling to the left side. Relax after each motion, expelling breath. Repeat each exercise five times.
Exercise No. 3
Grasp the left hand firmly with the right, in front of body. Resisting with the left hand, lift with the right, using full strength while raising the arms high above your head. Take deep breath on the upward motion, and relax before expelling. Repeat with the right hand resisting with the left, five times each.
Exercise No. 4
Clasp hands above the head, allowing them to rest on your head. Bend to the right side, pulling hard, then to the left five times, and then alternate first right and then left. Between each movement take a deep breath and expel when relaxed. This exercise is especially good for stimulating the liver.
Exercise No. 5
Clasp hands in back of neck, holding all muscles tense. Twist to the right, then to the left five times. Now pull to the right and then to the left five times. Now pull to the left and then to the right five times. Hold your legs rigid, but permit your body to sway.
Exercise No. 6
Grasp the hands behind the back and without bending the body, raise arms up as far as possible. Inhale on the upward motion; relax and expel. Repeat five times. This exercise is for developing the chest.
Exercise No. 7
Place your right hand over your right hip, clench left fist, and raise left arm slowly, taking a deep breath. At the same time, bend the body as far to the right as possible. Make it hurt. Relax and expel breath. Repeat with left hand placed on hip, and raising right arm with fist tightly clenched. Repeat each five times.
Exercise No. 8
Grasp hands firmly in front of breast, all muscles tense; and twist to the left. Now twist to the right as far as possible. Do not permit feet to move. Inhale during motion; relax and expel breath. Repeat each exercise five times.
Exercise No. 9
Raise arms above the head as high as possible, even permitting body to bend backwards. Now bend body forwards and without bending the knees try to touch the floor with your fingers. Exhale breath when relaxed. Repeat this exercise slowly five times, and gradually increase to 20 times.
Do not exhaust yourself in any of the exercises. If the exercises make you stiff at first, it is a sure sign that you needed them, and that they are doing you good. The soreness will soon wear off if you continue the exercises persistently. You may add other exercises to these, but be sure they have the deep breathing. Play your favorite music when exercising . Any snappy march piece will do. 108 The vibrations from the music are wonderful. It is preferable to exercise the first thing in the morning—immediately upon arising. If clothing is worn, it should be loose. Start with a few exercises at first and then increase gradually. Above all things, do not consider it a duty, but put fun into them. Dancing alone and bending movements to the accompaniment of music will prove very beneficial.
Sunbaths
Whenever you have an opportunity of doing so, take a sunbath. In the beginning, do not exceed 20 to 30 minutes and keep the head covered. On "bad" days—days of great elimination—stay cool.
The cleaner you become, the more you will enjoy the sunbath and the longer you will remain. You will also find that you can stand it much warmer. A short cool shower or a cool rub with a towel dampened in cold water immediately after the sunbath is good.
The sunbath is an excellent "invisible" waste eliminator, and it rejuvenates the skin, causing it to become silk-like and coloring it a natural brown. Civilized men of our race show by their white skin that they are sick from birth on; they inherit the mucused, white blood corpuscles—the "sign of death."
As all of the clothing should be removed during a sunbath, a small enclosure just long enough to lie in should be built in your backyard, or even on the roof, away from prying, inquisitive eyes. The clothing of civilization has made it impossible for humans to secure their proper quota of the life-giving power of fresh air and sunshine, so essential to health and happiness. The direct rays of the sun on the naked body supply the electricity, energy, and vitality to the human storage battery, renewing it in vigor, strength, and virility. 109
Internal Baths
During the transition period, even though you have regular bowel movements, it is advisable to wash out the lower colon . The sticky waste, slimy mucus, and various poisons which Nature is attempting to eject should be helped along as much as possible. A small-bulb infant syringe can be used after the regular bowel movement, but for a thorough cleansing, two to three quarts of water should be used. 110
Try to have a natural bowel movement before injecting the water. The body should be in a reclining position, lying on the right side. 111 The syringe must not be higher than three or four feet above the patient. Water should be warm, not hot, and it should be tested on your elbow. Should any discomfort be felt, stop the flow until the discomfort passes as the entire two or three quarts should be retained at one time. If the cramp or pain becomes too great, allow the water to pass from the colon and repeat the operation.
The water should remain in the intestines for about 15 or 20 minutes, or as long as it is comfortable. While still lying on your side, gently massage the colon in an upward motion. Then lie on the back with the knees drawn up and massage from right side of body to left; now turn over, lying on the left side, and massage the left side with a downward motion. You should now be ready for ejecting the water. The best time to take an enema is just before retiring.
Bathing
Authorities differ on bathing almost as widely as they do on diet. The Mucusless Diet Healing System will produce the "skin you love to touch" through clean blood supply, and without the aid of cosmetics, lotions, and cold creams.
It is not necessary to take a daily hot bath with soap and brush under ordinary conditions.
The morning "cold shower" during the entire year, without any consideration of weather conditions is also inadvisable. There is no need to deliberately subject the body to an extreme shock, and in a number of cases more harm than good may result.
Needless to state, the skin must be kept clean so that the pores may be permitted to properly function, and this can be accomplished by the following method:
Place a basin of cool water before you. Dip the hands in the basin and starting with the face, rub briskly; wet the hands again and apply to the neck and shoulders; next rub the chest and stomach; next the arms and then the back, and last the legs and feet. Put the feet right into the basin if you care to. Keep moistening the hands as needed, but there is no necessity for throwing any quantity of water on the body. To dry, off rub with the bare hands for 5 minutes if possible, until the body is all aglow or wipe with a towel. This should be done upon arising immediately after you have taken your exercises. The results will surprise you. If you prefer a tub bath, then allow about one inch of cold water to run into the tub. Sit in it with knees drawn up, and follow the same rule of rubbing and massage as outlined above.
Remember that the air bath is just as essential as the water bath. A few minutes each day spent before an open window, upon arising and just before retiring, when all clothes are removed, massaging the body—help the skin to retain its natural functioning qualities. 112
Always bear in mind that extremes of any kind are harmful. This applies to exercise, bathing, and sleeping, as well as extremes in eating. Even extreme joy and happiness has been known to kill just as readily as extreme anger, hate, and worry. Therefore, AVOID EXTREMES OF ALL KINDS.