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Imperial Library
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Index
Title Page
Copyright Page
Dedication
CONTENTS
Foreword
Your Guide
Preface
Introduction
PART I EXPANDED SELF Dynamic Unity of Self, Mind, Emotion, Body, and Spirit
Chapter 1: THE EXPANDED SELF ARISES FROM UNITY
1. Your Expanded Self.
2. Loss of Unity and How We Recover It.
3. Preparation for the Journey.
4. Principles and Themes to Guide Your Journey.
5. HUM Journal
Chapter 2: HOW WE DEVELOP AS HUMANS
1. Your Precious Life: Embodied Sensing and Moving
2. How You Use Yourself to Do Whatever You Do.
3. Adaptive States Create Character Traits.
4. Our Body Tells Us How We Feel: Development of Early Emotions
Chapter 3: EMBODIED PATTERNS AND CHARACTER
1. Feedback Loops.
2. Implicit and Explicit Memory.
3. Experience of Self Shows Up in the Body.
4. When the Expanded Self Contracts.
5. The Two Basic Choices for Human Development: Ease or Effort?.
Chapter 4: MOVEMENT AND IMMOBILITY FOR DEFENSE AND CONNECTION
1. Movement for Survival.
2. Polyvagal Theory and How We Defend Ourselves
3. How We Move or Don’t Move in Response to Danger
4. Hierarchical Patterns in Everyday Life: Exploring Social Engagement, Fight, Flight, and Freeze.
Chapter 5: NERVOUS SYSTEMS AND RESILIENCE: THE ABILITY TO BOUNCE BACK
1. Autonomic Nervous System: All the Things You Don’t Have to Think About.
2. Enteric Nervous System: The Gut Leads and the Head Follows—Sometimes.
3. Vagal Tone: A Sense of Well-Being.
4. Vagal Tone and Breath.
Chapter 6: TRAUMA AND OVERWHELM: FINDING EASE UNDERNEATH PAIN
1. “Too Much, Too Fast, Too Soon”
2. The Biological Mechanism: What Trauma Looks Like.
3. Responses to Trauma.
4. Cortisol: When It Helps, When It Hurts
5. Restoring Equilibrium: Healing Symptoms of Overwhelm.
6. Unity of Nervous and Musculoskeletal Systems for Healing Trauma.
PART II EXPANDED SELF Unity in Action
Chapter 7: THE UNITY PRINCIPLE: PSYCHOLOGY, BIOLOGY, AND MUSCLES—HOW THEY WORK AS ONE
1. Sensory Guidance, or “The Problem”.
2. “Every Move You Make”: Every Thought Manifests as a Muscular Reality
3. Stretch Reflex.
4. Other Reflexes: The Drive for Survival.
5. Body Image in the Mirror versus Body Image in the Brain.
6. Red Fibers, White Fibers: Why We Can’t Stand Still.
Chapter 8: SPIRALS: OUR DEEP SUPPORT
1. The Main Way We Move
2. The Head Leads and the Body Follows—Sometimes
3. A Brief Look at Evolution of Movement.
Chapter 9: EMBODIED GRAVITY AND ANTIGRAVITY
1. Support Is Essential for Humans.
2. “Grounding” versus My Version of Support
3. Suspension and Tensegrity: A Perfect Balance.
4. Suspension System versus Compression System.
5. Suspension in Movement.
6. Emotional Tensegrity: If I Feel Sad, Where Do I Feel It in My Body?.
7. Biotensegrity: Connection in Every Cell.
Chapter 10: FORM AND FUNCTION MYTH-BREAKERS
1. Head and Neck
2. Jaw and Throat.
3. Shoulders.
4. Radius and Ulna: The Bones and Joints of the Lower Arm.
5. Arms: Brachiation
6. Arms Are for Reaching: Humanual Touch.
7. Back and Torso.
8. My Aching Back: Don’t “Tuck Under”.
9. Bending: Watch a Toddler.
10. Psoas: Lower-Back Pain Is Not Only Physical.
11. Feet: Your Foundation.
Chapter 11: MOVING INTO FREEDOM AS YOU SIT, STAND, AND WALK
1. Sitting and the Downward Pull.
2. Uprightness: It’s Not about Good Posture but about Good Use
3. Full Stature as You Stand: Recognizing Your Own Uprightness and Understanding Why You Pull Yourself Down Out of It.
4. Walking: How Do You Walk into a Room?.
PART III EXPANDED SELF Undeniable Unity
Chapter 12: BREATH: CONNECTING INNER AND OUTER.
1. Optimal Breath: Multidimensional Movement.
2. Flow of Breath: A Coordinated Activity
3. The Importance of Exhale for Spontaneous Inhale.
4. Breathing to Reduce Stress
5. The Diaphragm Chain.
6. Breath and Emotion.
Chapter 13: EMBODIED EMOTIONS.
1. Emotional Constriction Evolves into Physical Pain.
2. Gamma Motor System: The Unseen Pattern Beneath the Level of Conscious Awareness.
3. Understanding and Releasing Anger.
4. The Ever-Present Fear Pattern.
5. Emotional Expansion.
Chapter 14: PRESENCE: YOUR MULTIDIMENSIONAL ALIVENESS.
1. Three-Dimensional Presence.
2. Lack of Presence: Stuck Thoughts = Stuck Joints.
3. 50-50 Awareness: Inside/Outside Fields of Attention.
4. Neuroception: Something Is Off
5. Mirror Neurons: A Present-Moment Phenomenon.
6. Non-doing of the Habit Often Brings You to Presence.
Chapter 15: SPIRITUAL LIFE: THE WAY OUT OF THE BODY IS THROUGH THE BODY.
1. Why (and How) You Might Want to Explore a Spiritual Perspective for Your Own Sanity.
2. Parables and How They Might Influence Your Outlook
3. Spiritual Practices for Leading You to Your Expanded Self.
4. SELF 1-2-3: Layers of Being Human.
Chapter 16: MEDITATION: A QUINTESSENTIAL PRACTICE.
1. My Meditation Story: The Light of Being Meets the Ground of Daily Life.
2. Meditation for Modern Life.
3. Disrupting the Pattern with a New Object of Attention.
4. Wandering Attention versus Resting in the Silence of the Mind.
5. Postural Comfort While Meditating.
6. Meditation and Mindfulness Practices: The Best Meditation Is the One You Will Do
Chapter 17: FEELING AT HOME IN YOUR EXPANDED SELF: WHOLENESS.
1. Holographic Wholeness.
2. Connective Tissue and Wholeness.
3. Moving with Coherence.
4. Gravity, Wholeness, the Earth, and You.
5. Whole-Body Thinking: The Expectancy Wave.
6. Wholeness in the Moment.
7. Wholeness and Healing.
Chapter 18: THE UNIFIED FIELD OF UNIVERSAL LOVE.
1. The Invisible Authority.
2. Unified Fluid Body
3. Conscious Attention—the Spark
4. Embodying Unity/Nonduality.
5. How Does the Feeling of Unity Happen?.
6. Aliveness in Love.
7. Frequencies of Oneness in the Expanded Self.
FINAL THOUGHTS: THE QUANTUM UNIVERSE
Bibliography
Endnotes
Acknowledgments
About the Author
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