E.A.S.Y.

E.A.S.Y. Enlightenment: awareness: somatics: you

You are enlightened so what?

Now... cultivating awareness a somatic approach to positive being

By simo pirskanen

To loved ones In the hope that this will eventually include everybody

2015 Simo Pirskanen All Rights Reserved

All pictures, graphics and text is property of Simo Pirskanen.

Please consult before using any material beyond personal use. simo.pirskanen@gmail.com

Appendix ForeWords: Before we start Discredit clause: Why you should read this book Consciousness: You are enlightened, So what? Now Forrest Gumping My Way Through: My story GrandYoga: The Grandfather, Somatics and Positivie Psychology

Introduction: The Basics Somatics Positive Psychology: Experiencing: The Somato-sensory World Basic Senses/Sensory adaption Other stimuli we sense Homeostasis Physically You: Physiology and Anatomy Tissue/Muscular-skeletal system Organs The physical you: Explorations Going Deeper: Superficial muscles Going Even Deeper: intermediate muscles Going Even Deeper: Deep muscles The Abyss: Center Integrated and isolated movement

Awareness expanding Awareness Consciousness and subconsciousness Tricks Circulatory and Respiratory overlap Meditation: personal mind-control exploration With focus without focus State of Being Oscillating awareness Centering: Choose you medicine The spine Breathing Changing state/ Focus Design your own exploration Emotion and Feeling experiencing Getting in touch cultivating Connection Connecting through touch Expert on You

PART I: Self-Actualization on Self Actualization Meta-motivation- The process of self-actualized action

Improvisation and The power of intention Conscious vs aware subconscious decision making How do you feel?

So, what do you love?

PART II: Self Transcendence “For what is happiness if it is not shared? “ “into misery“

The essence: Service

so what does it feel like?

PART III: Enlightenment The hard part is not getting there, but staying there being.

method to madness, chaos to clarity.

Over thinking it

discredit clause The text you are about to read is a working of a non­academic. This is not a scientific paper, nor will it try to mimic one.

This text is as honest of an account as possible of the things that I personally find interesting in life and the grand questions it provokes.

A journey if you will, diving deep into issues most of us are dealing with It is a personal account on life, how I see things, and how I have come to see life this way.

The purpose is not to promote my way of life, I do not wish my life on anybody.

Yet, I have met many people seeking my advice.

So, thinking about it for a long time this is what I came up with: A story book for adults, written so simply that you could read this to your kids.

Including a toolkit to provoke and promote Your personal journey.

With some ideas and personal explorations examples that I have found useful, simplifying, playfully to find the unique unity within.

The purpose of this text is to share the essence of experiencing: A somatic view point to positive psychology, in order to discuss life and the purpose of the human experience, and tell the story of how I got here.

The text is probably full of typos bad grammar and unorthodox ways of twisting language and structure. Thanks to my international upbringing and the five languages I know how to communicate in, but make my self an ass academically speaking, this would not have been possible with out you!

Love to everyone I know and especially those those I don't, for you need it the most!

May we be positive, for a positive society is a sustainable productive society!

Simo Pirskanen, Helsinki 17.7.2015

Consciousness: You are enlightened, So what? Now By default, we are born into this world with consciousness.

Consciousness is the essence of enlightenment. Yet, You don't feel enlightened. You do feel that you posses any super powers, nor do you feel divine bliss and Your existence is not ecstatic happiness. Don't worry. It is quite normal.

My task is to provide You with experience, and share my own experience,in order to shake things up a bit so that You have the possibility of becoming more aware of Your enlightened nature. You see, enlightenment is not mystical, it is nothing special, it is not supernatural. It is super natural!

It is just You being You, the way You see most fit to be You moment to moment Just because you are enlightened, it does not mean that you are omnipotent, it does not mean that everything that you want happens instantaneously, on the contrary, being enlightened is accepting that You are the perfect You, the perfect part of perfection, are whether you like it or not.

Consciousness: You are enlightened, So what? Now I hope that my words did not crush you enthusiasm before we get started. Just because enlightenment is ordinary, and nothing special, it does not that you cannot make it special. At least for myself I love it when it is fun.

It is what you make it and that is the beauty of it. During my journey I have met many enlightened beings, who choose misery, one such being uses the mantra "I am so unhappy, life is shit." Guess what? This powerful enlightened being manifests that life exactly.

This being is so unhappy, that merely being in the preference of this being is an overwhelming experience. By all standards unhappiness and shit. Living in it, sensing it. Even turning gold into it. What a talent.

So be careful, what you do with it, you have more power than you think: That's what!

Consciousness: You are enlightened, So what? Now Now that we got that out of the way, let's move on. Just because you are enlightened by default, does not mean that You will remain that way all the time. Just because You are perfect just the way you are, doe not mean that you cannot improve your perfection. You see, the more you learn about You, and Your perfection the more room you find for improvement. It is the ultimate game, the perfect playtime with the most interesting player, you guessed right! You. So how do you grow? How do you improve? How do you play?

It is up to you, but since it is easy to get hurt, I'll illustrate rules which are made to be bent, and can be broken with at your own risk. These rules are hidden in the stories and can be unraveled through the explorations provided.

So, kick back enjoy and relax. it's not too serious, it just is life.

Forrest Gumping My Way Through: My story Form a very young age I have been interested in human behavior. In my own behavior and the behavior of others. Observing the commonalities and the differences. Observing my inner processes and how they are connected to the external processes happening around me.

When I was seven, my parents would argue a lot. One night I was deeply troubled by a thought: "I am 50% mother and 50% father. If they fight like this on the outside, how can I ever peace inside? Am I doomed because of my parents?" After a few sleepless nights I had come to the conclusion that I was up to me to investigate further, so I walk to the living room and I ask my parents: "If you had the possibility of going back to my age, what would be one skill that you would practice?" Luckily my parents have always taken me seriously so after some reflection they answered: My mother: "I would learn how to listen to myself more carefully."

My father: "I would learn how to clear my mind from all thoughts." I say “OK, thanks!” And I started practicing.

After a week or so, I could not sleep. I tried and tried but thoughts just came. And i could not stop them. I decided to do some stretching, so I did the splits and put my head on my knee. I felt nothing but it calmed me down. I did it to the other side as well and I found some peace from my thoughts.

Suddenly the dark room filled with bright green light. I got scared, this has not happened before. What is going on? Am I going crazy?

What is wrong? Questions were running through my head. After a few minutes I got used to the green brightness, found comfort in it and fell asleep.

From that night onwards when ever I close my eyes I would see this green light.

Forrest Gumping My Way Through: My story 2007 I graduated from high school. Burnt out. Physically and mentally. And self medicating. Of course. Working construction.

Driving a Bobcat, a childhood dream of mine. Full of anger because of the injustice I had to endure. I detested everyone: parents, teachers, coaches, colleagues, so called friends. Yet, everything was better than ever. Still, I felt horrible. I had everything I had wished for. It just wasn't enough.

2008 I went to the army, sobered up. I was forced to become a military police, because of my hight. Later on, when I had a choice I switched to medic. 2009 Started to drive a cab. First in the night.

Then during the day. I wanted to become a doctor, so I studied for med school while I was working. Because I was naturally interested, I drove a lot of people from hospitals and hotels, learning about peoples conditions, not just in Finland, but also people from all over the world visiting. After a couple of years I was convinced that medicine is not the answer to our problems. We need something more holistic, mainly proper exercise and methods to asses our current state to work out what that. 2010 I knew what I wanted to do, only problem was that I lacked most of the skills, so I started working.

2011­2012 I made a trip to India to study Yoga. Quite quickly I hear that this thing that I have been practicing since I was seven, so that my inner conflicts would not destroy me, like my parents conflicts destroyed their marriage, is called meditation. (A few years later I hear of Mindfulness, or how mediation was given a sexy brand­name after someone had scientifically proven that meditation is a "good thing".)

Forrest Gumping My Way Through: My story In Rishikesh, I was looking for affordable accommodation. I had forgotten my pin number for my ATM card and so I had 1000 rupees for some unknown amount of time. I found myself in an ashram talking to an Indian man who reminded me of a mixture of both of my grandfathers. The heavy and strong build and phrases like. I'm seventy six, still strong as an ox! reminded me about my grandfather from my fathers side, when the gentle humble practice of pranayam and the twinkle in the corner of the right eye reminded me of my grand father from my mothers side.

When we talked, he payed close attention to my fingers. Suddenly he exclaimed: “You are a genius!” “What do you mean?” I asked astonished by this compliment of this patriarchal figure who I had grown to respect over the past few days.

“Mudra..” he muttered, do you know what you are doing with your hands? he asked. “No..” I replied. “I'm just doing what ever comes naturally.”

“Pure genius” he muttered stood up and brought me a book labeled Asana Mudra and Banhda. “Read this book, learn from it and go to Bihar. There is a school where you can learn how to master Yoga. All your other plans can wait!”

Forrest Gumping My Way Through: My story I didn't go to Bihar, but I started practicing Yoga with all my hart body and soul. I was eating according to the diet. I was waking up early, I was doing three hours of asana and pranayam per day and teaching another 3 hours for others how to do it. Teaching yoga in hotels, hostels, parks, beaches anywhere I could and to anyone who would listen.

One day, back in Finland I had agreed to give a lesson to four people in a park in Helsinki. Fifteen minutes prior to the time we agreed a drunk young man walks towards me shouting into his phone, I have just been drinking alcohol nothing else. I was thinking to myself: "I hope that this multi­substance abuser does not come and bother me for I have a yoga lesion to give and he might disturb the people I am practicing with." Needless to say the young man parked himself right next to me an stared talking. First reluctantly, I was having a polite conversation with the man.

Half an hour later, when it was 15min past the time we had agreed with the four park yogis, I loosen up and decide that this in now todays lesson. After the ice as broken with a beer and more friendly conversation I ask the man: "I can see that you have had it rough. I can see that you are hurting. Do you mind if I ask why?" The man replies: "When I was eighteen, i was madly in love. One day this woman that I loved, looks at me straight in the eye, says "This is your fault" and jumps under a past speeding train." After a moment of silence and silent what­the­fucks I ask the man: You do understand that what ever you have done, if you truly loved this woman, it could not have been your fault?

"Yes I do.." he replied, "..but the sorrow has been a part of me for so long that I can't imagine living without it."

We end up walking and talking for the full 1.5h of a yoga lesson, and as we arrived at his mothers place, he smiled at me and said: "You know, this has been very helpful, I don't think I have smiled in years, thank you". After we parted, I could not help to think to myself that this was probably the Yoga lesson I had been a part of so far.

Forrest Gumping My Way Through: My story After a year, of similar experiences I felt that I needed something to add to my expertise, and I had been interested in massage so I applied or massage therapy school. I paid for my tuition by working part time as a lower school assistant and after school movement instructor. Quickly I noticed that children copy their movement form their parents, who have stiff hips, spines etc. This was worrying to me. The children will develop even more difficult problems than their parents have, if they keep copying the middle aged everyday movement at the age of seven.

The after school movement club was founded on the idea of enjoying movement. I did not force the kids to move, nor did I dictate how they should move. Every club meeting would start with a warm up and concentration exercise. When everyone was warm and concentrated the children were given freedom to enjoy different kinds of movement.

What happened was amazing, out of 86 students in the whole school 64 were attending the club. We had eight to ten movement activities going on simultaneously in a space which was half a basketball court.

No one got hurt, no one was loitering about. The gym was full of laughter and screams of joy.

Children who said they hated PE or Gym, came to me sweaty excited asking for more ideas, frowning when I said that now it is the time clean up and go home. I started to notice improvement in the way these kids were moving, they were thinking about how to move, and the destructive pattern in movement were starting to fade.

Forrest Gumping My Way Through: My story Later that year I applied to study further. Education in Dance Movement Investigation and Somatics. This year of study under Elina Ikonen, Pia Lindy and Malcolm Manning exceeded all my expectations. I feel like Thanking You over an over again! The one year education enabled me to integrate my previous knowledge, and acquainted me with multiple methods and disciplines, under movement, body therapies and the arts. Putting all of it together into one crazy year of learning.

Developing, braking down completely, learning from that and coming out stronger and more motivated than ever. Before the education had finished, I had landed a small time production of modern ballet, where I got the chance to choreograph and dance the lead. I had never been to a ballet performance, never danced a single move. The experience was incredible.

So here I am, one year later. Still learning form that experience, unemployed, with all the time to do whatever. So, ready so share, I decided to do this, before starting up a business. I hope your seatbelt are opened. It's time to move on to the wild ride!

Grand Yoga: The Grandfather, Somatics and Positivie Psychology My grandfather Asko Jalmari Remes, may he rest in peace, started Yogic practice in the late sixties or early seventies in Finland, because my Grandmother Anja Mirjam Remes was worried about his wellbeing. My grandfather, like most men in my family who are not alcoholics, are/were workaholics. Anja booked Asko for a two week Yoga retreat, from which he returned a changed man. He would still work a lot by any standards, as was the way for his generation, the post World War II Finland, but now he would actually have energy before and after work as well.

Yogis have a system of explaining these needs and how to master them, in order to live a happy and fulfilling life. In short it goes something like this: Proper Breath ­ Pranayama Proper Exercise­ Asana Proper Nutrition­ Satvic Proper Rest­ Savasana Meditation and Positive Thinking What is proper? Luckily the Yogis thought of this in a very clever way: Proper is anything that promotes vitality and happiness. Those bastards I thought. This is genius.

My grandfather was at first a strict vegetarian. The vegetarianism faded slowly, first to include eggs, then fish, and then some meat, after all, we live in Finland, not India. Our climate is more hostile, very dark and cold in the winter, so therefore we need heavier food sustain our vitality.

He did his morning pranayama and asana. Woke up at around 4.30AM and when ever he had a challenge he couldn't solve he meditated on it.

"The answer to all the most difficult problems I have found with my eyes closed in the darkness." He used to tell me.

Grand Yoga: The Grandfather, Somatics and Positivie Psychology

It is a question of mastering the last one. Otherwise how can you know what you need. first and then ye you are all set. When you master introspection (This is a branch of Yoga called Jana Yoga), you master yourself, You know what you need, instantly and you seek a positive solution into getting what you need. For the beginner, confusing wants with needs and taking yourself too seriously are basic obstacles in order to reach One's potential.

Yet it was unheard of that my Grand Father would stay up past midnight, no matter how stimulating the conversation. "Tomorrow is yet an other day." He would put it simply. He would descend to his room, sleep on his back and wake up early for meditation, pranayam and exercise.

In the summers of my teen years I would stay up painting and writing, (smoking and drinking) next to sauna. When I though it was time to go to bed I would fall asleep to the sound of my grandfathers pranayam.

When I left to India, with the intention of studying Yoga, My grandfather gave me a letter. The letter started.

“My dear Simo, You have embarked on a journey without an end, looking for answers that cannot be understood.”

Way to try and grub my enthusiasm Gran'pa, I thought to my self. I have gone to study Yoga, and this is what his take on it is after decades of studying. He must have got it all wrong!

Grand Yoga: The Grandfather, Somatics and Positive Psychology So I went on a quest to try and disprove him and his letter. I was working harder then ever before, to mater the Asanas, Pranayam and to understand the philosophy, in order to make sense of it all. The more I grew in my understanding, the more I found truth in what he was saying.

How can you describe infinite concepts in finite words? Even if you succeed to your capacity and understanding, there is always someone who knows more, has something to add, or someone who does not have the capacity to understand, in any case it is exactly what he said, a journey without an end, looking for answers that cannot be understood.

The loop hole I found, is by providing experience. Using precise words to give instructions to a method, and letting the experience speak for itself. I do not need to know, what you found or how you improved, but I will listen if you want to tell me.

Naturally, Yoga is the foundation upon which I build. It is one of the oldest philosophies there is to date. Also it has answered some the grand questions in science, way before we had the technology to prove them. An finally, Yoga is a somatic approach to holistic wellbeing, grounded in the belief that happiness is the true nature human beings.

Happiness requires daily care, and constant awareness to asses the moment and our purpose in it. In order to feel grater fulfillment, we need to understand ourselves, and then serve others to the best of our ability, and keep on doing it.

Introduction: The Basics Somatics The somatic view point is that the human mind is a part of the human body, together they for the body­mind complex. The human­body and the human­mind are in constant communication and interaction with each other and therefore should not be treated as separate entities.

Of course when teaching or learning anatomy or physiology it is important to show that the brain and the heart are two separate organs, made from (mostly) different tissue, but as far as our experience goes, the brain effects the heart and the heart effects the brain and it does not make much of a difference which one effects which first. Since they effect each other, constantly.

Each and every body­mind is unique. Even genetically identical people are in some way distinguishable. You are the best expert on you.

Everyone else is making assumptions on how they experience you. How they sense you. Technology for imaging and data collection improves: Yet only you have access to your experience.

This unique experience of being you.

Introduction: The Basics Positive psychology Positive psychology is a "new" strain of psychology where the purpose for investigating the mind is not to fix a broken mind, but to improve on a mind.

The father of positive psychology Abraham Maslow, saw the human experience as a loose hierarchy of needs. The lower needs could be suppressed and or ignored if one is living higher in the hierarchy, fulfilling the needs of self, or the higher self.

Modern positive psychology is investigating, experimenting and modeling the grander and more distinct picture of human needs in modern society. Of course neither Somatics nor positive psychology are new ideas.

Since ancient times Yogis have made these observations, as they did make the somatic assumption. In short everyone has room for improvement, every moment is a possibility for improvement.

Introduction: The Basics Welcome I invite you to try out some or all of these exercises, to get a better understanding on your personal somatic experience. The examples provided are quite universal and told from my personal view point.

Yet I am not here to provide some magic method or three week life changer course. True change comes from within, takes time and my path is not your path. These exercises are a collection of basic human needs and universal questions, most of us are facing daily, weekly, monthly, annually etc.

It is all about experience.

We all experience similar things, yet we experience them in different ways. We even experience things differently at different times and points in life.

The somatic approach is not about using a lot of effort to stay the way you imagine is the best, but merely remaining open to what really is, and allowing yourself to be the best.

What is this?

Is it an eye? A representation of an atom? Gravity? It can be anything really. what it is depends on you. On your experience.

Introduction: The Basics Experiencing- The Somato-sensory World Experience is a very complex process happening on multiple levels, that produces a holistic experience. To be as vague and precise as possible: Everything effects everything and is affected by everything.

One way of looking at it, is vision. Vision is one of our most dominant and most processed senses. Your eyes do not see. Your eyes capture light. Light captured by the eyes is filtered by the layers in our eyes. After this filtration, it causes a chemical reaction, which is translated into neural impulses, which are processed by the optic neural net and sent forward as neural impulses which in turn are processed by the brain, into a visual experience. In actuality the process is even more complex, but I imagine that you get the idea.

The eyes are only one pair of sensory organs. At any given moment, the holistic experience that we experience, is a combination of all the senses that we have. Some sensations we are aware of some not, yet all of them add to the experience.

Introduction: The Basics Basic Senses Experiencing is quite complex. It can be broken down to senses.

Senses are processes of sensors sending information to the brain, and the brain processing it and producing sensations.

Basically we have five major senses: Hearing ­ (audioception) Sight ­ (ophthalmoception) Tasting ­ gustaoception) Touch ­ (tactioception) Smell – (olfacoception) One easy and quick way of becoming aware of some particular sense is to alter it. Altering a sense is quite simple: Consciously effecting the sensory organ is probably the simplest.

Sensory adaption As a species we are quick to adapt. Our body and mind does this by itself quite well.

When you go into a smelly bathroom, after a while you don't smell it any more.

When you go into cold water it gets warmer.

When the lights are switched off we see only darkness, after a while we see again.

Pain fades.

The second lemon is not as sour as the first one. (Nor is the second chocolate bar as sweet as the first one.)

When we turn down the radio after a while we hear it as clear as before.

We gain weight in the winter. Why do you think that is?

Introduction: The Basics Other stimuli we can sense

:

Temperature ­ (thermoception) Kinesthetic sense ­ (proprioception) Pain ­ (nociception) Balance ­ (equilibrioception) Vibration ­ (mechanoreception) More complex sensing (also can be put under cognitive processes): Empathy relating to other living beings.

Ethical sense or how we feel about the surrounding world and our experience in it.

Logic or sense of pattern recognition.

Self awareness or sense of self.

The central Nervous-system The central nervous system is the spinal chord and the brain. The facial stimuli go through brain nerves, as do the main five scenes, further down the body, the spinal chord sends the information to the brain. Subtle senses require conscious attention or are ignored. This information travels all the way to the brain where conscious processing is possible before the response is sent back.

Peripheral Nervous-system Reflexes, and other unconscious fast processing, does not need the brain interference. These sensations and movements, happen through the peripheral nervous­system.

The message is reaches the spinal chord and the reaction is sent back right away.

Introduction: The Basics

Homeostasis There is a natural tendency towards the least effortless balance.

Here, effortless means, constant exchange, yet net change is zero.

Homeostasis is the scientific term for this type of natural balance.

An example of homeostasis can be found in one of my favorite subjects, breathing. The main function, of breathing is to exchange gases, mainly, to pump carbon dioxide out of the body and oxygen into the body: When there is excess of carbon dioxide we get “out of breath” and we huff and puff until the balance is restored. When there is excess oxygen wee feel dizzy, or even pass out, so that the balance can be restored without our conscious mind affecting the process.

(I guess this is some primal response, for situations like meeting a bear. You are too terrified to move and the excess oxygen makes you pass out, leaving the bear to think you are dead, and leaves you alone.)

These are the extreme cases for a drastic unbalance in homeostasis.

The state of being in homeostasis is when your breath feels effortless. The co2­02 balance within you is perfect. So, since you don't stop breathing, the exchange is still constant and on going, but the balance, or the co2­o2 ratio does not change.

In a way, homeostasis is the sate of optimal performance, and it varies depending on your state. For example, if you train for it, you can find a homeostasis while running. This is a state where the running has effortless quality, it does not strain you, for the body is in balance. This balance is of course different than the homeostasis at rest.

Introduction: The Basics Physically You : Physiology and Anatomy

Introduction: The Basics Tissue This stuff is made of cells. many similar cells working as a group called tissue. There is bone tissue, there is muscle tissue, Neural tissue etc.

Tissue can be categorized as hard and soft tissue, depending on the density of the tissue. Bone is hard, and muscle is soft.

All tissue is connected in the body one way or an other. The muscles are connected through a vast network of connective membrane tissue and every cell in you body is connected to the circulatory system.

Some tissue is under somatic control other tissue is under autonomic control. Some tissue is under both and some autonomic tissue can be controlled via other somatic mechanisms.

Muscular-skeletal System According to different sources there are 206 bones in the human skeleton. We are all different so you might have a few more or less.

According to different sources there are 640 muscles or 320 muscle pairs in the human­body. Again, we are all different, so you might have a few more or a few less.

Arguably the most important muscular­skeletal structure in the body, is the spine. The spine host a crucial part of your central nervous system, the spinal chord.

Introduction: The Basics Organs Brain The center for sensory processing.

Most of the sensory information goes through this main center.

Spinal chord The center line for bodily sensory processing.

Most of sensory information from the body goes through this main center line.

Heart

The center for circulatory system.

Circulates the main liquid, blood, carrying chemical messengers (hormones), minerals, carbohydrates, proteins and other vital matter travel through the circulatory system.

Lungs The center for the respiratory system.

Liver and Kidneys The center for processing blood.

Stomach, Pancreas and Intestines The center for processing food.

Skin The Largest Organ: The out most organ.

Introduction: The Basics the Physical You I hope you are not overwhelmed by all this information on what you are, made of. Before going any deeper, lets try some basic explorations. These explorations serve the purpose of integrating the information with something physical.

Exploration Stomp you leg.

Can you see the pressure wave crated by the stomp travel up your body?

Can you feel it?

Shake your hand / leg.

How far along your body can you feel this vibrating motion?

The further you feel it the more connected you body is.

Where the feeling stops, there is usually some kind of blockage.

Can you find this spot?

Can you find the major organs with the shake?

Exploration: Shake your hips, follow the movement up the spine all the way to the crown (top) of the head.

The upper and lower limbs are also connected to the spine.

Exploration: Can you make all your limbs move just by moving your spine?

The spine is also the main line for channeling gravity.

Exploration:

How does the sensation of center gravity change when you alter the state of the spine?

Introduction: The Basics Under the Skin

Introduction: The Basics Superficial Muscular groups

Front Torso Pecs Abdominus externus Abdominus superficialis

Upper limb Front Deltoids Biceps Back Triceps

Lower limb Front Sartorius Triceps femoris

Introduction: The Basics Superficial Muscular groups

Back Torso Trapezius Latissimus dorsi Rhomboideus

Upper limb Deltoids Triceps

Lower limb Biceps femoris Quadirceps femoris Triceps

Introduction: The Basics Going even deeper Intermediate and deep muscles

Torso

Ribs Pectoralis minor Diaphragm

Upper limb Lower limb Iliocosrtalis Iliacus

Abductors

Introduction: The Basics Going even deeper Intermediate and deep muscles

Torso

Ribs Longissimus Iliocostalis

Upper limb Rohmboideus Levator scapulae Teres minor Teres major Supra spinatus

Lower limb External Obliques Internal Obliques Adductors

Introduction: The Basics Going deeper The deeper in the structures, more subtle the sensations. The muscle groups on top serve the purpose of powerful and large movement, stability and protection. The deeper you go the more smaller the movement the muscle is capable of doing. The deepest structures are basically balance and micro­movement. The deeper levels are more often under subconscious control, than under conscious control. It is mainly because they are less known to us.

We don't think about how we balance, or how we make subtle movements.

Large movements, however are guided by the deep muscles groups. What goes on deep, affects the surface. Yet getting to the deeper layers, is difficult if the surface has already been effected. Therefore, working form the surface deepening, little by little is essential.

Of course, there are different methods of getting acquainted with the deeper layers even if the surface muscle groups will not permit it.

All muscles for instance, are connected through a web of membrane. It is possible to induce movement even to the deepest parts of the body through vibration. Vibration has a relaxing effect, because the movement produced in the tissue aids circulation.

Exploration Channeling vibration. You can do this sitting standing or laying down. I find it is the easiest standing up.

Start a fine shake and slowly make the movement more subtle.

When you are shaking at a vibration level, take notice of places in the body that are not moving, have no sensation or seem abstract.

By shifting your balance, try to channel the vibration into these places. Try different approaches and feel the subtle differences in the sensation.

Introduction: The Basics The Abyss: Center In the depths of the body, in the core is the home for the subtle movement and stability. The body­mind complex is in constant motion.

The main highways for information and circulation and the tiniest movements are hidden and protected under all the muscle and bone structures. These vital and delicate structures include veins, arteries, neural networks, and lymphatic systems.

Accessing the abyss of the body, requires knowledge, control and feeling in the more superficial layers, yet if there is a malfunction, you will be acquainted with them in a less subtle manner. When everything is functioning the way they should, they will be unnoticeable.

exploring the abyss These explorations are easiest to perform laying down.

In order to feel the subtle sensations in the body, one needs to be in a state of relaxation. The more active we are, the more tonus there is in the superficial layers of the body. Tonus creates a stronger sensation, than the subtle sensations deeper in the body.

This is quite important since, when you are performing a task that needs kinesthetic control it is not beneficial to be distracted by the subtle automatic processes of the body.

Experiencing the heart beat and the circulation Catching the rhythm. You might want to take your pulse, from your throat artery or wrist artery to feel the sensation.

Locating the heart. You might want to place your hand on you chest to feel the heart.

Following the flow. Can you feel that the heart and the pulse is out of sync? Start from the heart and follow the pulsations. Which pulsations are you aware of? The circulatory system reaches every single cell in you body. Where can you follow the the flow? Which places are beyond you reach?

experiencing digestion For this exploration it is good to eat a sturdy meal and have time to follow through. You can do this exploration by laying down for the whole duration, or take a digestive rest with a focus, and keep on doing what ever it is you feel like doing, and coming back to the exploration when you have a moment.

While you eat. Feel the food travel inside yourself.

How long does it take for the chewed food to travel to the stomach?

After you are done eating. Take a digestive rest.

How long does the food melt in the stomach?

Feel the stomach in action, pushing the melted food into the first part of the intestines.

Feel the difference between the small intestine and the large intestine.

Aiding the digestive process.

Pressure massage Breathing with the diaphragm

Grow your breath slowly and calmly.

Focus on creating a light sense of pressure to the left side just bellow the diaphragm on the inhale and feel the pressure fade on the exhale.

Experiment with different intensities of pressure.

Introduction: The Basics Integrated and isolated movement Integrated movement is aware movement which is produced holistically by the body­mind complex.

There is “good and bad” isolation. The difference is awareness. It is highly beneficial, in order to create complex movements, to learn how to isolate with awareness. Yet just because you isolate with awareness does not automatically make the isolation “good”.

Movement is supported by the spine. Limbs, head and tail are connected to the spine through muscles. The muscles that enable this movement create centers for movement. These centers are three dimensional meaning that they roughly exists on the front and on the back at similar hight in the torso.

Observe your movement How do you produce a certain type of movement?

Would you describe the quality of movement easy?

How could you make it easier?

Introduction: The Basics Awareness Awareness is one of the greatest resources we have. Some have taken it so far that there is nothing but awareness manifesting itself in different forms. Awareness is one of the great unanswered questions of science. Basically awareness, at the moment awareness is considered a complex neurological process evidence suggests that as human we perceive the world in a unique way every single moment in time.

You may want to think of it like this: Every time you recollect a memory, the neurological process is different, the way your brain finds that memory imprint is different. Complicated right. Again, one does not need to understand the underlying mechanisms in order to grow. There are different qualities to awareness, which you can explore, and deepen your understanding. The most known from for exploration of ones your awareness is meditation, the practice of personal mind control.

Introduction: The Basics expanding Awareness Becoming aware of what you are not aware of.

This is probably the most difficult exercise. How can you consciously become aware of what you are not conscious of. Remember the nature of the mind? Your mind will jump from one interest to another, become aware of these jumps. Sooner or later you will subtle on something new. In a sentence, this is the exploration of letting you mind naturally expand.

This can of course be done consciously as well.

When I was in my early teens, I was injured in an ice hockey game.

The injury left me with an injured hip. An injured hip means sensory adaptation inhibiting the pain signals coming from the hip. Over time as the pain fades, so does the more subtle levels of sensation.

Now, I know that there are places in my hip that I am not aware of.

Therefore I can consciously concentrate my awareness into the hip area and let me feel my hip area again. Feeling the tension, relaxing the tension. Letting the space within expand between my thigh and the hip.

One can also scan the body.

Consciously feeling the body in three dimensions.

Once you spot a place of no feeling, Remain there an let yourself feel again.

Introduction: The Basics Consciousness and subconsciousness The subconscious mind is more sophisticated and vast than the conscious mind. The subconscious handles vital processes at a rate that is impossible for the conscious mind. Also most of perception, most of what we experience has gone through subconscious manipulation.

When we first meet a new person, out subconscious mind is examining this person holistically, the posture, the eyes, the clothing: the habitus, upon which and we form a first interpretation. This might be the reason first impressions are so important. The subconscious analysis is a strong influence on the conscious mind.

Also the opposite is true: the conscious mind has power over the subconscious. We can trick the subconscious with consciousness, and the subconsciousness can trick to consciousness, for the conscious mind and the subconscious mind are in constant communication with each other.

For example: The sub conscious mind revives a chemical feed back from the body that the homeostasis of water levels in the body is shifting towards not enough water in the system.

The subconscious mind creates a sensation of thirst, on which the conscious mind acts as drinking water.

Introduction: The Basics Consciousness and subconsciousness Trick n.1: You feel thirsty. This is a subconscious process, yet by placing a small stone or a piece of gum in your mouth will make you salivate, and clench your thirst.

Trick n.12: You feel thirsty. This is a subconscious process, yet you can trick yourself with pranayam: Put tongue out, roll it up (sides towards the center, tip relaxed.

Breathe in slowly through this tongue straw you just created.

When done correctly you should hear a high pitched inhalation sound.

1. Breathe slowly for a few respirations.

2. Is your tongue dry and mouth full of saliva? Good.

3. Swallow that saliva and BAM! Your thirst is gone!

(I do recommend not to trick yourself like this for a prolonged period!)

Drink water! Clean water! It is good for you!

Introduction: The Basics Circulatory and Respiratory overlap The heart is mainly smooth heart muscle tissue and is under autonomic control. You cannon consciously affect your heart and it's a good thing, since this way you don't have to constantly focus on you heart to keep it pumping.

The lungs are under somatic and autonomic control. You don't stop breathing the moment you are not aware of your breath, though you might experience a short pause in you breathing, but you can also breathe with awareness, and control the way you breathe.

The heart and the lungs are connected. If you breathe fast, you heart speed up, when you calm your breath you also slow down your heart rate. Don't believe me? Give it a try!

1. Find your throat artery (it's just under your jaw) 2. Feel your pulse.

3. Now breathe as quickly as you can for ten or so respirations.

Feel your pulse. It might take a few seconds for your heart to respond.

How could you make put this information into good use?

What are the main structures responsible for this behavior?

Introduction: The Basics State of Being At any given moment in any given situation, we are in some sate. Sate of alertness, state of ease, sate of anxiety.

The stronger the state, the less we feel holistically. More freedom means more feeling, more feeling means more possibilities, more possibilities mean more subtle levels for response. The more subtle the level of response you are capable of transmitting, the more change you have of being heard.

This does not mean that you can move a mountain with a feather, you need a mountain for that (or an army of bulldozers), but the feather might able to slip through the hard exterior of the rock and find the deepest caves. Keep in mind that the feather is fragile so it can be easily broken.

Respect you current state. Remember that most of communication is subconscious and nonverbal. If you are not aware of your current state, the way your messages get interpreted is likely to be affected by your state.

Introduction: The Basics Meditation personal mind-control explorations.

My cousin Niilo Remes, told me a joke on mediation: A young Buddhist monk really enjoys smoking and takes his concern up with a Master: “Master, I really enjoy smoking can I smoke while I meditate?”

The Master is silent in contemplation and answers: “Absolutely not! You are on the wrong path go and meditate!”

The young monk goes into mediation, yet the he finds no peace, but he gets an idea. Later that day he goes back to his Master.

“Master, I still enjoy smoking very much, I was thinking, can I meditate while I smoke?”

The Master answers right away: “Absolutely! Now you are on the right path!”

Meditation can be categorized into two categories : Meditation with a focus.

Basically, you can take any focus.

Your most basic Mindfulness meditation exercise is counting from 10­1 for 20min.

Personally I find that approach quite boring.

Meditation with no focus.

Being in the state of no thoughts.

Don't focus on anything. Ignore sensations, ignore thoughts. Let go of yourself.

Introduction: The Basics Meditation with a focus.

Concentration A basic meditation exercise is focusing on your breath.

1. Focus on the movement it produces.

2. Focus on the quality of the breath.

3. Focus on the the over all sensation of the breath on the body.

Another basic meditation exercise is to notice what you are noticing.

1. Let your mind wander.

2. Focus what you you are experiencing.

3. Keep at it.

4. Bonus. Make note of how many different focuses you had in one session.

NOTE: In many traditions, a basic meditation is with a mantra, or a word or a sentence, which guides the restless mind to concentrate on a single task.

You may concentrate on this mandala if you wish

Introduction: The Basics Meditation with no focus.

Being in the state of no thoughts.

This is more difficult. Basically, the process is simple: 1. Focus on your thoughts.

2. Let go of your thoughts.

3. Remain in the state of no thoughts.

Sounds, simple enough?

Yet, sometimes from the darkness something interesting arises, so observe your thoughts, if it is worth it, follow them through, it not let go.

Have you ever felt like something is wrong, or you are really irritated by something, for no apparent reason? This method of meditation I find particularly helpful when I have some abstract issue that is bothering me. Many times I find that when I clear my mind of all thought, suddenly like a lightening from the clear sky, the cause for my irritation presents itself.

Introduction: The Basics Oscillating awareness Going towards one pointedness is one direction. The opposite direction one can take is to expand on your awareness. Once you are acquainted with focusing, and consciously letting go, the field is open. Now it is time to play! There are not limits, in the end. The possibilities are never ending.

Walt Disney said, “If you can imagine it you can do it.”

The same here. You might not be able to do it right away. With practice, everything is possible. Just set you mind to it, and start figuring it out.

Both methods, of focusing and letting go can be used in oscillating awareness. You can let your mind take you places, or you can take your mind places. It is up to you.

Exploration Since the subconscious­ and the conscious mind over lap, you can take advantage of this. I urge you to do this after you have thought it through thoroughly.

The mind is a powerful tool, don't mess around with it.

Treat yourself with respect and stay safe.

With that in mind, have fun and explore!

When you are calm. Think of the moment in life when you felt the strongest, really empowered. Think of a subtle movement, one that you can you can do anywhere without being noticed. Put the two together.

Associate, the gesture/movement with the feeling of strong you, empowered you. To make the association stronger do this always when you remember. In time, you will have programmed yourself to get that feeling when ever you do this special gesture, the feeling will come.

The more you do it the stronger the effect.

Introduction: The Basics CENTERING Once you start to explore the infinite possibilities of your capacity, it is possible to get a little overwhelmed. The first time I had an out of body experience in mediation I was freaking out, and having this didn't help me not freak out the first time I had an astral travel experience. Nor did these two help me the first time I saw a silver Medusa tormenting my friend. That one really freaked me out!

During these experiences, or during some more common experiences, like anxiety or irritation or over stimulation it is good to know some possibilities for calming down, coming back or centering oneself.

Don't worry! Be Happy!

There are various methods and possibilities for centering. Usually when you are freaking out, it does you no good to freak out some more. One method is simply thinking happy thoughts.

You can take this a step further.

Use the method of programming a gesture or subtle movement with the feeling of being calm centered. I suggest that you use a symmetrical gesture on both sides for a stronger centering effect.

Introduction: The Basics CENTERING the Spine In Hatha Yoga, the main interest for centering is the spine. For many reasons this is a great option. The spine is the main structure for channeling gravity, or the structure that supports us and lets gravity to go through out body. The spine is the main supporting element, and you might remember from before, that the spine is also the structure where main muscular groups integrate.

Choose you medicine: Movement is probably the best way to center yourself. Start moving your spine, find the directions (front­back, side­side­ spiral) feel for the directions that are less mobile and grow the movements slowly. Once you are satisfied, find your center, or let your spine find the central balance. You can do this, sitting down of standing up.

Concentration is an other great way to center yourself. Concentrate on you spine. You may want to ask yourself these questions silently: Could you be more comfortable?

What is the slightest alteration you can do to your posture to make yourself more comfortable?

Introduction: The Basics CENTERING Breathing Usually when we feel a need for centering there is an excess of something. A very common reason for the need of centering is excess stress. Stress has a respiratory response, it makes you breathe more quickly and more shallowly. Luckily, we have control over our breathing muscles!

Exploration: Concentrate to the far end of your breastplate, where your diaphragm is. Slowly, using your diaphragm grow, calm and deepen your breath.

How does just focusing on the diaphragm affect your sensation of stress?

Introduction: The Basics Changing state Changing state is not as difficult as it sounds.

Jump up and down. You have changed your state.

Close your eyes. You have changed your state.

Go for a run. You have changed your state.

Get the picture?

Changing focus Changing state will happen naturally when you change your focus. It is the nature of the mind to jump from one point of interest to an other.

So why practice? Doing this consciously, and practicing it, may prove helpful in challenging situations. When you want to do something and your mind is elsewhere, it is difficult to get stuff done.

Now there is an infinite universe to how and to what effect you can change your state. As a clever, conscious reader may have noticed, many of the explorations are designed to change your state.

The introductory part is nearing it's end, so it is time to take it up a notch.

Design your own exploration: Base: What is your state? How would yo describe it?

Intention: What do you want to change in the current state?

Action: How would you like to change you state?

(You may want to go back to the previous parts, for inspiration and support.)

Supporting structure Think of a challenging situation that is daily.

(What is the cause for the challenge and what is the effect it has on you) Think of the situation in which you have to deal with it.

(Are you alone? Are you you supposed to be doing something else?)

Think of your state in the situation.

(What do you notice? What are you feeling? What are you sensing?)

Think how to change your the state into a more pleasant one.

(Do you have a possibility to move? Stand up? Close your eyes?)

Do it. Change your state.

(Just thinking it, will most probably have a positive effect but actually doing conscious action, or letting go of action is more likely to cause a more noticeable effect) Face the issue again from a different focus point.

Repeat if necessary.

Introduction: The Basics Emotion and Feeling

Robert Plutchik's Wheel of Emotions

Introduction: The Basics Emotion and Feeling How do you experience emotion?

When I was studying dance movement and somatics, I was facing my emotions. I had really never really thought about my emotions. I started to notice that I experience emotion as bodily sensation. A warm vibration in my chest area. (As I progressed, I have the tendency feel this emotion more holistically in the body.) Without really defining the emotion, I would just (re)act upon it. Use the sensation within to empower my reaction to the situation.

Since I noticed this, I have put some time and effort into dealing with my emotional self. I found the chart on the previous page quite helpful, in the beginning to distinguish between different emotions and how to express emotion in a productive way. In my early steps, I would act my emotion upon others with devastating consequence.

As an example, I'm angry because I like to have functioning equipment, and while I am working with my equipment it is choosing not to cooperate. Simultaneously, someone in the same space demands something from me, and I respond with the anger that I am feeling to this person who is completely innocent to my negative emotion. Now I am not angry to this person, I am angry because my equipment does not work, yet the person does not know this and interpenetrates my anger as an act of hostility.

Introduction: The Basics Emotion and Feeling

Getting in touch To be in touch with you emotions, requires that you get to know your emotions, and your emotional self. From personal experience I can tell that “I am not the same person when I am emotional.” My usually easy going a happy self, (on top of the flower chart) alters drastically when I am remorseful and angry, because I disprove of something I have done or something that has been done to me (bellow the flower chart).

Exploration: How would you describe your current emotional state?

(You may want to use the flower chart to help you verbalize.)

Introduction: The Basics Emotion and Feeling

Cultivating Emotion This can be thought of an acting exercise. Yet, the art of acting is digging deep and cultivating real emotion.

I was seven and having one of my sleepless nights. I was feeling amazed by the loathing and rage I felt for my parents. They were fighting, I could not sleep. How can you inflict this upon me I thought, I wish you would die and leave me alone. I felt a sudden terror with my thought. “What if they would actually die?” I went on a mind trip, felt the grief of never being able to see my parents again. This made me cry. The emotion was real, even tough the situation was fictional. After the grief, I felt the admiration for all they have done for me. I felt full of joy and love for my parents, and optimistic that the situation will pass.

Explorations: Think of the saddest thing in you life. Really concentrate on it with all your scenes. How do you feel?

How would you describe it as neutrally as possible?

Now think of the most happy moment in life. Really concentrate on it with all your scenes. How do you feel?

How would you describe it as neutrally as possible?

I bet that everyone is feeling and describing the feeling somewhat similarly, yet differently.

If you are with someone ask. It will only take a minute. You can also hold on to the question, and ask it when you feel it is appropriate.

Introduction: The Basics

Connection As a species we have a need for connection. Johann Hari spoke on TED about addiction. According to his research addiction is a result of unhealthy connection, or in actuality, the lack of healthy connection. We crave connection to the extent that if we do not have healthy connections we will seek a lower connection, like in substance abuse.

So what is healthy connection?

There is positive connections to be found inside yourself and outside ourself. Inside connections can be such as integrating body parts, getting in touch with emotions or integrating useful information in to an action plan. Outside connections are he type of connections that Hari was talking about.

It is incredible, it is easier than ever to connect to people. More people have phones, Internet access, video, voice, pictures, text makes connecting to others globally, instantly. Yet people are more isolated than ever. We have a need to be a part of something bigger than ourselves, and a digital connection is enough only to an extent.

The digital connection can also be a healthy one, but there is no digital form of digital touch. Connecting with other humans, friends, family, loved ones. Animals and plants. One can also connect to the environment, the space and the entities in the space.

Introduction: The Basics Connecting through touch Touch as a means of connection, is primal. It is powerful. With touch, there is a lot to talk about. The experience of touching and being touched varies a lot from person to person. The quality of touch varies from a handshake, to making love. Level of connection from casual to intimate. (First I thought of putting a high five or down low, type hand slap at the casual end, but then I thought that there is a sense of belonging to a certain group, which is more intimate than the handshake.)

As a massage therapist and Yoga Shiromani, my field of work, is nonsexual intimate connection. Intimacy, is based on trust. The quality of touch in a physical somatic therapy process allows you feel secure, good, loved and relaxed, yet this is not the case every time, at least at first.

As humans we have need for intimate connection. Often, when we turn teen agers, we start to confuse this need with sexual needs. Of course some never make the mistake and some never learn the difference. Hugging for example is a form of intimate connection which can be nonsexual, even though hugs create the same feel good hormones as sexual intimacy. Some studies suggest that the benefits from hugging are even greater than benefits from having sex. I don't know, but from personal experience, I can say that a good hug is better than bad sex. During, and especially, after.

Introduction: The Basic Expert on you So, there you go. Now that you are full of stuff that makes up you, it is time to take it in the other direction. What is you exactly?

90% of your mass is bacteria and life forms you might not consider to be you at all. Whether you consider the bacteria as part of you or not, according to molecular science 90% of you is emptiness. You see, you are mad up of atoms, which combine to molecules, and eventually the molecular complexes turn into cellular structures, which makes cells, cells from tissue, and tissue forms you. Atoms on the other hand are 90% empty space, and elementary particles. Elementary particles on the other hand are either particles or wave form energy, and they exist and do not exist depending on the situation.

You are empty space and you exist and don't exist at the same time.

Now, that you are most likely, either confused or having a existential crisis don't worry. You are. Whatever you are. Being you is unique. No one can know you like you know you, so I hope you enjoy exploring yourself and learning more about yourself. It is a journey to infinity. You see you are made of stuff that has been here in different forms since the beginning of time and space.

Your unique combination is what separates you form everything else.

Have fun exploring you uniqueness and share your unique experience.

PART I: Self-Actualization

PART I: Self-Actualization on Self Actualization The universe is unreal. Brahman is real. Atman and Brahman are one. ­ Shankaracharia These are the words of allegedly the first human philosopher.

Simply put: Because of how we perceive the universe we cannot understand the true nature of the universe. There is a universal truth (Brahman) and the same truth is within humans in a smaller scale (Atman). It is all the same truth, but in different form and we are a part of it.

In a broader sense, You are a part of something much larger than yourself.

According to modern scientific theory, once really really long ago, there was a big bang. The universe as we know it, began from singularity and started to rapidly expand, creating everywhere.

Withing the first second matter was created, and after an extremely long time of matter colliding to create new matter, slowly stars and planets were formed, and much later organic lifeforms started to form and eventually humans were formed in this process. You see? We and everything there is, according to science, was created from singularity. We are essentially the same stuff, everything there is, is one, in different forms.

OK, enough of that, lest move on to something concrete that is actually useful.

PART I: Self-Actualization Meta-motivation- The process of self-actualized action Have you ever had the experience of working on something that is very close to your heart and you don't feel fulfilled?

The thing that you are doing is exactly what you have been dreaming of doing since you can remember, and usually it makes you happy and you feel profound satisfaction. Yet, at this time something is wrong. You feel irritated, or empty or the task just does not provide you the usual satisfaction.

This is especially common when one makes a hobby into a profession.

You work days on end doing what you love as a hobby, people around you start to tell you, "Hey, you are really good at your hobby, have you ever thought if you wanted to get paid for it? I know some people that are really interested in what you are doing..

Would you do something for them? They could naturally pay for your service!" "Sure" you reply. After all it is what you love to do, so why not get a bonus of some cash money! If the shift happens without troubles, good for you! You are doing it the right way! For me it was horrible from the start: People liked my artwork and wanted me to do album covers, paintings, posters, pamphlets you name it. Yet every time I started to work on these "dream come true projects" something was different. There was a deadline. There were expectations. I was not satisfied with the final products. I was not enjoying doing them in the first place. It really got me down, to the point that I stopped completely.

PART I: Self-Actualization Meta-motivation- The process of self-actualized action Maslow theorized that self actualized action is guided by meta­ motivation. The more subtle needs that need to be met in order to gain true satisfaction while working on what you truly love. See, it is not enough that you find your dream job, you also need to working process that sufficiently supports your higher level of needs. As with his famous pyramid, these qualities are not a strict hierarchy.

One can find satisfaction from the process if one or few of these qualities are met.

Wholeness (unity) 1.Perfection (balance and harmony) 2.Completion (ending) 3.Justice (fairness) 4.Richness (complexity) 5.Simplicity (essence) 6.Liveliness (spontaneity) 7.Beauty (rightness of form) 8.Goodness (benevolence) 9.Uniqueness (individuality) 10.Playfulness (ease) 11.Truth (reality) 12.Autonomy (self­sufficiency) 13.Meaningfulness (values) Years after I saw this list of qualities, it was like a lightning struck me from the clear sky! I could see all my "failed" projects and the reason for the failures. All the projects had some key aspects missing from the process.

PART I: Self-Actualization Mainly lack of playfulness, the killer of creativity, in the process cause me to choke.

My thought pattern was as follows: Since I got paid, the client expected a "proper" product. I must try harder to make a better product that I would if I was "just doing it for my self".

Oh, how wrong I was. The client does not want me to do something better than I do at my best! If that would be the case they would have taken their business elsewhere! All that I accomplished, with this kind of thinking, was that I lost my process trying to please the client, even though I did not even properly know how to please the client in question.

Now as I have matured in my process I have created ways of dealing with this "need to please" on a different level. The process of working, or doing my art is for me. It is not for the client. The outcome(s) are for the client.

When I take a new client I we have a "job interview" kind of meeting them where my number one goal is to find out as much as I can about the client: mainly the essence of the purpose for the piece. You see, this piece, is not for me the process of making it is for me. The piece is just a representation of the compassion that I can create for the purpose it serves.

PART I: Self-Actualization Improvisation and The power of intention I love improvisation. I love it in arts, I love it as way to work, I love it as a way of life.

The process of using the conscious mind to think of an intention and letting the subconsciousness take you through the process, while you just observe yourself.

While the process is taking place, one just has to remain aware of what is going on, so that one does not deviate by accident from the original intention. Sometimes of course, the process shows new depths and possibilities that one was not able to comprehend before, in which case it is better to just go with the flow and see where the process takes you.

This is a skill, like riding a bike, and it can be learned through practice. Just like riding a bike, once you learn it, you know how to do it you don't have to learn it again. With time and more practice it becomes faster and faster to dive into (and one can practice this as well).

This book that I am writing. Is actually an improvisation. I have set an intention in the first lines of the book and as I am writing I am improvising through all the knowledge I have to make it the best possible improvisational piece I have ever written.

While I am writing my awareness is not in the words I am about to write, but in the holistic feeling of the process. My shoulders are relaxed, I'm letting my scapula float freely, I am breathing deep and my legs are crossed with my right foot firmly yet freely on the ground. I am correcting my mistakes as I notice them and I am observing that I want to drink water and urinate a the same time. (might be the caffeine and nicotine talking..) Without actively thinking about it I know every word I have written and I know that the outcome of this paragraph is pleasing, for I enjoyed the process.

PART I: Self-Actualization Conscious vs aware subconscious decision making Improvisation is a great way to learn decision making. When you improvise you have to make decisions all the time. You make them in the moment. Spontaneously, while holistically listening to yourself in the current situation.

I find that the same kind of decision making is present in life constantly. Things happen, we have to decide in fractions of a second: Do we react subconsciously or respond consciously. If we choose to react, our reaction is greatly determined by our state of being. Also our rational thinking is affected by the our sate of being.

Our subconscious mind has more processing power than our conscious mind. We are not aware of everything we sense. We just do not have access to all that information. Yet by remaining open, and expanding our awareness to sense the current situation more holistically can offer access to more information than normally.

When facing an important decision, it is important to take your time.

Usually there is no need to rush, even if people are pressing, so you have time for an intuitive decision, and then contemplation, in order to verify if the decision is valid rationally.

In my experience, if rational thinking does not provide a crystal clear solution that is opposing your intuition, you are better of trusting your subconsciousness.

PART I: Self-Actualization How do you feel?

Feeling holistically has great benefits of accessing more to yourself. Consider this: Emotion is the language of the soul.

Pain is the language of the body.

Thoughts are the language of the Mind.

Examining ones state is through all these three gives one a general sensation of the holistic state of being, if facing a decision, you state of being is determined by your options. Assessing your state while you weigh you options is solid ground to build on.

Basically if you fell good and you are happy, and you can say this in all honesty (this right here is rally important: Self deception is the most normal, most idiotic thing that most of us do. I'm no different in this case either. I work on it, and catch my self even these days almost daily.) then you are probably on the right track!

PART I: Self-Actualization So, what do you love?

Most likely it is something you have done since early age. I pretty much do the same things that I did when I was seven, now I just get paid for it: I help people feel better. I make observations, and suggestions based on my observations. I illustrate, I write stories, I exercise and play. I see old friends and make new ones. I try to help others to the best of my ability.

I still get angry about everything when I forget to eat. I don't listen when I am concentrated. I still get easily annoyed when people tell me what to do. I am quite often unfashionably late, and I hardly ever wake up to the first alarm. I still smoke and drink way too much coffee. I enjoy the sweet stuff. These are just a few things that I can say that describe me. I'm not your typical health freak. Being healthy and happy is just a side product wellbeing. Wellbeing is awareness and response ability.

This is my response to being unemployed. For the first time in my life, I don't have to got to school today, I don't need to go to work. I don't need to get out of bed. I don't need to stay inside, when the sun is out. I still do all those things. Why? Because this is what I actually want to do. I love doing it. It does not mean I don't grow tiered of it sometimes. The book is almost done when I am writing this and I'm still procrastinating the anatomical illustrations, because right now I feel like sharing that part of the process with you, dear reader.

Me? I'm improving...

PART II. Self-trancendence

PART II. Self-trancendence “For what is happiness if it is not shared? “ When I arrived back to Helsinki after six months of yoga training and teaching, I had caught a parasite. I had lost almost 20kg (25% of my body mass). Yet, I was extremely happy. I was filled with a type of joy for living that I had not felt since I was a child. Little by little I started to notice that my happiness was not shared with the people that I love, the people that were closest to me in my life.

"They just haven't learned what I have learned. Experienced the bliss of being your true self. I must share my knowledge with them. Then they will be happy!" I thought to myself.

So, I started to bring up my newly learned wisdom casually in social situations. Usually the response what some kind of a grunt, so if I got a sentence or even a statement it filled me with joy! "My plan is working!" I thought to my self. When someone actually asked me a follow up question to what I was saying the feeling was almost ecstatic. "I am making a difference! They are listening! Thinking even!" Yet I was of no use. People around we were as mortified as ever, while I was living in my personal bliss. This realization made me extremely depressed.

My joy alienated me from the people that I love the most. "At least you are happy.." "You are so joyful that it's annoying!" "I'm worried about you, are you on drugs or something?" became the normal response to my presence. I grew more quiet, trying to understand the suffering around me, not bringing my happiness too openly forward and observed the people around me in different situations.

It's just annoying...

PART II. Self-trancendence “into misery“ Come winter and I was completely depressed. The first love of my life left me. I was burying my self in work and smoking myself to sleep.

Back to square one, kinda. Except this time I was more aware of my circumstance. I had experienced depression before, back then, the routes were unknown, now they were quite simple.

When ever I got home late in the evening my head was full of rhymes, music, beautiful ideas for paintings, ideas for stories, ideas on ideas, how to express the sorrow and suffering that I had embodied from around me. I wrote them down, and ended up destroying them, or at least misplacing them somehow.

The pieces that I created were important for me. The process and the outcome. I enjoyed them, then and there. I don't know if I get to share them with you. I hope I do find them so that I can.

Luckily creativity is not something that you can run out of. All those ideas that I wrote down are still present. Some of them are re­ created in this book, in vector graphics, back then I work on them for hours, not creating them took like five minutes.

I guess my inspiration is for this purpose:

To support others in their struggle by doing what I do.

PART II. Self-trancendence

The essence: Service One cannot serve others if one does not serve oneself.

"Why don't I take care of myself all the time the way I take care of my self when my beloved comes to visit me after a long time?" My friend asked a rhetorical question in my presence. This question is the essence of self transcendence, the essence of service. In my mind it is also evidence that one can self tranced, move to a higher level in the hierarchy spontaneously due to an outside influence and naturally the self actualization process takes place.

Service is yet another process. Looking back to the hierarchy one needs to act according to the meta­motivation to remain self actualized in order to self transcend. Of course, since it is not a strict hierarchy, it is not mandatory, but in order to perform at one's best for a prolonged time, it is highly recommended.

If you are the kind of person that thinks that I'd rather be served than do service, consider this: A scientific (brain scan) study was conducted on grooming monkeys.

The monkey that did the service of grooming got a higher level of reward form the action of grooming, than the monkey that received the treatment. In a sense service is more rewarding then getting served.

It is natural brain chemistry.

PART II. Self-trancendence so what does it feel like?

What is it like not living for yourself, and still being happy? Even more happy, than when you were just living for yourself.

Ever heard of the downward spiral? You are bad to yourself so you feel bad and do something bad and bad things start to happen and you spiral out of control down and down until you hit rock bottom.

This is like the complete opposite of that. You are good to yourself, so you feel good, so you do good things to others and good things happen to you and you feel good and do good to others and shoot up and up and up, with control to infinity.

There are many Ways about it.

Some people build a routine, so that they have some time for themselves and the rest is for others.

Waking up early, is a common habit for many self transcendent people.

It is most likely better than staying up late, but go figure, we are all different.

I don't have your answers, but I'm sure you do.

PART IiI. enlightemnment

PART IiI. enlightemnment The hard part is not getting there, but staying there being.

The business world calls it implementation. The enlightened person is able to manifest at an incredible rate. To mold reality instantaneously. To be the creator.

Enlightenment is a state of being. It is the state in which one is able to live to their fullest potential. There are no limits. It is a limitless universe. It does not make scene. It does not have to. We all have perceptions of it. All of them are equally right, and equally wrong at the same time. The purpose of this text, is not to try and make sense of it, nor try to explain any of it.

The purpose is to spark interest in self exploration, to inspire experiences of limitless potential within personal limitations. To caress life and compassion in all complexity and encourage people to experience the unity of assistance. Ultimately, hoping that someone's actions will create something universally beneficial, something that promotes all without taking away from anyone.

You are Here

PART IiI. Enlightemnment method to madness, chaos to clarity.

The human mind is not capable of understanding the truth.

The transcended human mind can observe the truth.

Once the mind puts truth into words or forms it ceases to exist as truth, it becomes part of the truth.

Experience is a step closer truth.

One can understand the nature of truth. it cannot be understood.

Over Thinking it Be Good Do Good Highest Yoga Enlightenment is a state of being that you don't need to deal with.

There is plenty to deal with on the other states being. Just because the hierarchy is a model that is useful as a guideline for self improvement does not mean that the "lower" levels are any less important than the "higher" levels. There is no need to over think. I encourage you to expand you thinking, to treat it as a mental exercise, like a video game.

Respect the state you are in. Respect your heritage. Respect your surroundings.

In the words of my beloved grandmother Eila Pirskanen: “Ole vuan oma ihtes.” “Just be yourself.”

Common myths on positivity Negative emotions can be positive.

One can brainwash one self to become positive, yet the outcome of this brainwash is not always positive.

We are emotional beings. Cherise your emotions, do not suppress them.

It is OK to be angry if you feel angry, but It's not OK to hurt someone just because you are angry.

Often when I make a mistake, it makes me angry. Especially when I can in hindsight see how it could have been simply avoid.

The fact that I learned form it does not make the mistake disappear and the anger remains. So this was not the route cause for the anger.

One helpful method for me is to go on an anger trip. I express freely all the things that the anger brings up and listen to myself spilling my anger. At some point usually I feel a moment of enlightenment, some deeply hidden memory or feeling comes up. I get to express it, and I can return to my normal easy going sate of happiness.

Express this anger in order to understand it, in order to deal with it in the proper way.

Depression can be positive.

Have you ever felt like today I'm not going to do anything. I feel low. I will just stay in bed. If I can get a truckload of ice cream to magically appear in front of me i will gorge it down like a enraged bear. (luckily for health reasons this never happens.)

When I feel low, it usually means that I'm not doing something right.

The good thing about feeling low is that you are completely incapacitated to move, therefore it is a good time to let all the negativity wash over you and assess it. What is true, what is emotional over exaggeration. Expressing this stale state of being authentically is a great way of not causing extra burden on close ones. Something as simple as "I feel like shit, I'll go to bed and rest." is quite sufficient.

The next day once, the emotion has had time to be processed one wakes

up with an answer. Denying it, suppressing it, and not dealing with it will help only in the short term and will bounce back the first chance it gets.

Stress can be positive.

Depending on the situation, stress can be the necessary fuel to thrive positive action.

Stress is a primal response to situations. The undesired stress, long term stress can be damaging. Stress management is key to keeping stress positive.

What is stress?

Stress is a neurological state, with a hormonal response of noradrenaline and oxcitocine, with a respiratory response.

This means that when you are stressing, your brain and your body produce chemicals that make you more active.

The chemicals make you breathe faster, so that your muscles can have more oxygen, and a capable therefore to endure stress.

If you which to have more stress, or energy, breathe fast and strong.

If you wish to have less stress, calm your breath and concentrate your mind on a single thing.

Negative experience can be positive.

People love the triumph story. I believe because it gives people hope that over coming difficulties is a part of life and possible for anyone.

The worst experiences in life and dealing with them have enriched my life more than all the positive experiences in my life put together.

In my mind, it's true progress.

Positive experience can be negative All this stuff on positivity and somatic control of oneself can be easily misunderstood. Just because the essence of life is happiness, does not mean that you should fake it, if you can't feel it. Faking it will cause trouble eventually. Suppressing the negative is not beneficial in the long run, for it will bounce right back at you.

However, dealing with negative emotion, finding the cause experience for the negative emotion can be beneficial. Allowing to feel the positive, expanding horizon beyond the negative can also be useful.

The day before I started writing this book, I felt depressed. I found that the cause for my depression is fatigue and lack of creative, productive outlets, so I allowed myself to be depressed. I fell asleep quite quickly, and the morning I was inspired to write this.

Remain open to yourself, you never know what you are going to find, before you find it and enjoy the constant ride of finding out what is going on now.

TAKE IT EASY

Photo by Emma Kiuru

I hope this was not a complete waste of your time.

I hope that you share whatever You found useful.

If not wish You well.

2015 Simo Pirskanen All Rights Reserved All pictures, graphics and text is intellectual property of Simo Pirskanen.

Please consult before using any material beyond personal use. simo.pirskanen@gmail.com

E.A.S.Y. Enlightenment: awareness: somatics: you Your praising quote here: and here and here and here and here and here Topics include yoga Positive psychology awareness Somatic explorations made personal.

I hope you read this. It has many pretty pictures and a lot of useful information who ever you are. Even if you know this stuff it is a useful reminder and compact product that you can lend to people that you feel could benefit form it