Books: Power Through Repose

A >> Annie Payson Call >> Power Through Repose

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Many exercises which lead to the freedom of the body are well known
in the letter--not in the spirit--through the so-called "Delsarte
system." if they had been followed with a broad appreciation of what
they were meant for and what they could lead to, before now students
would have realized to a far greater extent what power is possible
to the human body. But so much that is good and helpful in the
"Delsarte system" has been misused, and so much of what is
thoroughly artificial and unhealthy has been mixed with the useful,
that one hesitates now to mention Delsarte. Either he was a
wonderful genius whose thoughts and discoveries have been sadly
perverted, or the inconsistencies of his teachings were great enough
to limit the true power which certainly can be found in much that he
has left us.

Besides the exercises already described there are many others,
suited to individual needs, for gaining the freedom of each part of
the body and of the body as a whole.

It is not possible to describe them clearly enough to allow them to
be followed without a teacher, and to secure the desired result.
Indeed, there would be danger of unpleasant results from
misunderstanding. The object is so to stand that our muscles hold
us, with the natural balance given them, instead of trying, as most
of us do, to hold our muscles. In moving to gain this natural
equilibrium we allow our muscles to carry us forward, and when they
have contracted as far as is possible for one set, the antagonizing
muscles carry us back. So it is with the side-to-side poising from
the ankles, and the circular motion, which is a natural swinging of
the muscles to find their centre of equilibrium, having once been
started out of it. To stand for a moment and _think_ the feet heavy
is a great help in gaining the natural poising motions, but care
should always be taken to hold the chest well up. Indeed, we need
have no sense of effort in standing, except in raising the
chest,--and that must be as if it were pulled up outside by a button
in its centre, but there must be no strain in the effort

The result of the exercises taken to free the head is shown in the
power to toss the head lightly and easily, with the waist muscles,
from a dropped forward to an erect position. The head shows its
freedom then by the gentle swing of the neck muscles, which is
entirely involuntary and comes from the impetus given them in
tossing the head.

Tension in the muscles of the neck is often very difficult to
overcome; because, among other reasons, the sensations coming from
certain forms of nervous over-strain are very commonly referred to
the region of the base of the brain. It is not unusual to find the
back of the neck rigid in extreme tension, and whether the strain is
very severe or not, great care must be taken to free it by slow
degrees, and the motions should at first be practised only a few
minutes at a time. I can hardly warn readers too often against the
possibility of an unpleasant reaction, if the relaxing is practised
too long, or gained too rapidly.

Then should come exercises for freeing the arms; and these can be
taken sitting. Let the arms hang heavily at the sides; raise one arm
slowly, feeling the weight more and more distinctly, and only
contracting the shoulder muscles. It is well to raise it a few
inches, then drop it heavily and try again,--each time taking force
out of the lower muscles by thinking the arm heavy, and the motive
power in the shoulder. If the arm itself can rest heavily on some
one's hand while you are still raising it from the shoulder, that
proves that you have succeeded in withdrawing the useless tension.
Most arms feel stiff all the way along, when the owners raise them.
Your arm must be raised until high overhead, the hand hanging from
the wrist and dropped into your lap or down at the side, letting the
elbow "give," so that the upper arm drops first, and then the fore
arm and hand,--like three heavy sand-bags sewed together. The arm
can be brought up to the level of the shoulder, and then round in
front and dropped. To prove its freedom, toss it with the shoulder
muscles from the side into the lap. Watch carefully that the arm
itself has no more tension than if it were a sand-bag hung at the
side, and could only be moved by the shoulder. After practising this
two or three times so that the arms are relaxed enough to make you
more sensitive to tension, one hundred times a day you will find
your arms held rigidly, while you are listening or talking or
walking. Every day you will grow more sensitive to the useless
tension, and every day gain new power to drop it. This is wherein
the real practice comes. An hour or two hours a day of relaxing
exercises will amount to nothing if at the same time we are not
careful to use the freedom gained, and to do everything more
naturally. It is often said, "But I cannot waste time watching all
day to see if I am using too much force." There is no need to watch;
having once started in the right direction, if you drop useless
muscular contraction every time you notice it, that is enough. It
will be as natural to do that as for a musician to correct a discord
which he has inadvertently made on the piano.

There are no motions so quieting, so helpful in the general freeing
of the body, as the motions of the spine. There are no motions more
difficult to describe, or which should be more carefully directed.
The habitual rigidity of the spine, as compared with its possible
freedom, is more noticeable in training, of course, than is that of
any other part of the body. Each vertebra should be so distinctly
independent of every other, as to make the spine as smoothly jointed
as the toy snakes, which, when we hold the tip of the tail in our
fingers, curve in all directions. Most of us have spinal columns
that more or less resemble ramrods. It is a surprise and delight to
find what can be accomplished, when the muscles of the spine and
back are free and under control. Of course the natural state of the
spine, as the seat of a great nervous centre, affects many muscles
of the body, and, on the other hand, the freedom of these muscles
reacts favorably upon the spine.

The legs are freed for standing and walking by shaking the foot free
from the ankle with the leg, swinging the fore leg from the upper
leg, and so freeing the muscles at the knee, and by standing on a
footstool and letting one leg hang off the stool a dead weight while
swinging it round from the hip. Greater freedom and ease of movement
can be gained by standing on the floor and swinging the leg from the
hip as high as possible. Be sure that the only effort for motion is
in the muscles of the hip. There are innumerable other motions to
free the legs, and often a great variety must be practised before
the freedom can be gained.

The muscles of the chest and waist are freed through a series of
motions, the result of which is shown in the ability to toss the
body lightly from the hips, as the head is tossed from the waist
muscles; and there follows the same gentle involuntary swing of the
muscles of the waist which surprises one so pleasantly in the neck
muscles after tossing the head, and gives a new realization of what
physical freedom is.

In tossing the body the motion must be successive, like running the
scale with the vertebrae.

In no motion should the muscles work _en masse._ The more perfect
the co-ordination of muscles in any movement, the more truly each
muscle holds its own individuality. This power of freedom in motion
should be worked for after once approaching the natural equilibrium.
If you rest on your left leg, it pushes your left hip a little
farther out, which causes your body to swerve slightly to the
right,--and, to keep the balance true, the head again tips to the
left a little. Now rise slowly and freely from that to standing on
both feet, with body and head erect; then drop on the right foot
with the body to left, and head to right. Here again, as in the
motions with the spine, there is a great difference in the way they
are practised. Their main object is to help the muscles to an
independent individual co-ordination, and there should be a new
sense of ease and freedom every time we practise it. Hold the chest
up, and push yourself erect with the ball of your free foot. The
more the weight is thought into the feet the freer the muscles are
for action, provided the chest is well raised. The forward and back
spinal motion should be taken standing also; and there is a gentle
circular motion of the entire body which proves the freedom of all
the muscles for natural movement, and is most restful in its result.

The study for free movement in the arms and legs should of course be
separate. The law that every part moves from something prior to it,
is illustrated exquisitely in the motion of the fingers from the
wrist. Here also the individuality of the muscles in their perfect
co-ordination is pleasantly illustrated. To gain ease of movement in
the fore arm, its motive power must seem to be in the upper arm; the
motive power for the entire arm must seem to be centred in the
shoulder. When through various exercises a natural co-ordination of
the muscles is gained, the arm can be moved in curves from the
shoulder, which remind one of a graceful snake; and the balance is
so true that the motion seems hardly more than a thought in the
amount of effort it takes. Great care should be given to freeing the
hands and fingers. Because the hand is in such constant
communication with the brain, the tension of the entire body often
seems to be reflected there. Sometimes it is even necessary to train
the hand to some extent in the earliest lessons.

Exercises for movement in the legs are to free the joints, so that
motions may follow one another as in the arm,--the foot from the
ankle; the lower leg from the upper leg; the upper leg from the hip;
and, as--in the arm, the free action of the joints in the leg comes
as we seem to centre the motive power in the hip. There is then the
same grace and ease of movement which we gain in the arm, simply
because the muscles have their natural equilibrium.

Thus the motive power of the body will seem to be gradually drawn to
an imaginary centre in the lower part of the trunk,--which simply
means withdrawing superfluous tension from every part. The exercise
to help establish this equilibrium is graceful, and not difficult if
we take it quietly and easily, using the mind to hold a balance
without effort. Raise the right arm diagonally forward, the left leg
diagonally back,--the arm must be high up, the foot just off the
floor, so that as far as possible you make a direct line from the
wrist to the ankle; in this attitude stretch all muscles across the
body from left to right slowly and steadily, then relax quite as.
slowly. Now, be sure your arm and leg are free from all tension, and
swing them very slowly, as if they were one piece, to as nearly a
horizontal position as they can reach; then slowly pivot round until
you bring your arm diagonally back and your leg diagonally forward;
still horizontal, pivot again to the starting point; then bring leg
down and arm up, always keeping them as in a line, until your foot
is again off the floor; then slowly lower your arm and let your foot
rest on the floor so that gradually your whole weight rests on that
leg, and the other is free to swing up and pivot with the opposite
arm. All this must be done slowly and without strain of any kind.
The motions which follow in sets are for the better daily working of
the body, as well as to establish its freedom. The first set is
called the "Big Rhythms," because it takes mainly the rhythmic
movement of the larger muscles of the body, and is meant, through
movements taken on one foot, to give a true balance in the poise of
the body as well as to make habitual the natural co-ordination in
the action of all the larger muscles. It is like practising a series
of big musical chords to accustom our ears to their harmonies. The
second set, named the "Little Rhythms,"--because that is a
convenient way of designating it,--is a series meant to include the
movement of all the smaller muscles as well as the large ones, and
is carried out even to the fingers. The third set is for spring and
rapid motion, especially in joints of arms and legs.

Of course having once found the body's natural freedom, the variety
of motions is as great as the variety of musical sounds and
combinations possible to an instrument which will respond to every
tone in the musical scale. It is in opening the way for this natural
motion that the exquisite possibilities in motion purely artistic
dawn upon us with ever-increasing light. And as in music it is the
sonata, the waltz, or the nocturne we must feel, not the mechanical
process of our own performance,--so in moving, it is the beautiful,
natural harmonies of the muscles, from the big rhythms to all the
smaller ones, that we must feel and make others feel, and not the
mere mechanical grace of our bodies; and we can move a sonata from
the first to the last, changing the time and holding the theme so
that the soul will be touched through the eye, as it is through the
ear now in music. But, according to the present state of the human
body, more than one generation will pass before we reach, or know
the beginning of, the highest artistic power of motion. If art is
Nature illuminated, one must have some slight appreciation and
experience. of Nature before attempting her illumination.

The set of motions mentioned can be only very inadequately described
in print. But although they are graceful, because they are natural,
the first idea in practising them is that they are a means to an
end, not an end in themselves. For in the big and little rhythms and
the springing motions, in practising them over and over again we are
establishing the habit of natural motion, and will carry it more and
more into everything we do.

If the work of the brain in muscular exercise were reduced to its
minimum, the consequent benefit from all exercise would greatly
increase.

A new movement can be learned with facility in proportion to the
power for dropping at the time all impressions of previous
movements. In training to take every motion easily, after a time the
brain-work is relieved, for we move with ease,--that is, with a
natural co-ordination of muscles, automatically,--in every known
motion; and we lessen very greatly the mental strain, in learning a
new movement, by gaining the power to relax entirely at first, and
then, out of a free body, choose the muscles needed, and so avoid
the nervous strain of useless muscular experiment.

So far as the mere muscular movement goes, the sensation is that of
being well oiled. As for instance, in a natural walk, where the
swinging muscles and the standing muscles act and rest in alternate
rhythmic action, the chest is held high, the side muscles free to
move in, harmony with the legs, and all the spring in the body
brought into play through inclining slightly forward and pushing
with the ball of the back foot, the arms swinging naturally without
tension. Walking with a free body is often one of the best forms of
rest, and in the varying forms of motion arranged for practice we
are enabled to realize, that "perfect harmony of action in the
entire man invigorates every part."

XIV.

MIND TRAINING

IT will be plainly seen that this training of the body is at the
same time a training of the mind, and indeed it is in essence a
training of the will. For as we think of it carefully and analyze it
to its fundamental principles, we realize that it might almost be
summed up as in itself a training of the will alone. That is
certainly what it leads to, and where it leads from.

Maudsley tells us that "he who is incapable of guiding his muscles,
is incapable of concentrating his mind;" and it would seem to
follow, by a natural sequence, that training for the best use of all
the powers given us should begin with the muscles, and continue
through the nerves and the senses to the mind,--all by means of the
will, which should gradually remove all personal contractions and
obstructions to the wholesome working of the law of cause and
effect.

Help a child to use his own ability of gaining free muscles, nerves
clear to take impressions through every sense, a mind open to
recognize them, and a will alive with interest in and love for
finding the best in each new sensation or truth, and what can he not
reach in power of use to others and in his own growth.

The consistency of creation is perfect. The law that applies to the
guidance of the muscles works just as truly in training the senses
and the mind.

A new movement can be learned with facility in proportion to the
power of dropping at the time all impressions of previous movements.
Quickness and keenness of sense are gained only in proportion to the
power of quieting the senses not in use, and erasing previous
impressions upon the sense which is active at the time.

True concentration of mind means the ability to drop every subject
but that centred upon. Tell one man to concentrate his mind on a
difficult problem until he has worked it out,--he will clinch his
fists, tighten his throat, hold his teeth hard together, and
contract nobody knows how many more muscles in his body, burning and
wasting fuel in a hundred or more places where it should be saved.
This is _not_ concentration. Concentration means the focussing of a
force; and when the mathematical faculty of the brain alone should
be at work, the force is not focussed if it is at the same time
flying over all other parts of the body in useless strain of
innumerable muscles. Tell another man, one who works naturally, to
solve the same problem,--he will instinctively and at once "erase
all previous impressions" in muscle and nerve, and with a quiet,
earnest expression, not a face knotted with useless strain, will
concentrate upon his work. The result, so far as the problem itself
is concerned, may be the same in both cases; but the result upon the
physique of the men who have undertaken the work will be vastly
different.

It will be insisted upon by many, and, strange as it may seem, by
many who have a large share of good sense, that they can work better
with this extra tension. "For," the explanation is, "it is natural
to me." That may be, but it is not natural to Nature; and however
difficult it may be at first to drop our own way and adopt Nature's,
the proportionate gain is very great in the end.

Normal exercise often stimulates the brain, and by promoting more
vigorous circulation, and so greater physical activity all over the
body, helps the brain to work more easily. Therefore some men can
think better while walking.

This is quite unlike the superfluous strain of nervous motion,
which, however it may seem to help at the time, eventually and
steadily lessens mental power instead of increasing it. The
distinction between motion which wholesomely increases the brain
activity and that which is simply unnecessary tension, is not
difficult to discern when our eyes are well opened to superfluous
effort. This misdirected force seems to be the secret of much of the
overwork in schools, and the consequent physical break-down of
school children, especially girls. It is not that they have too much
to do, it is that they do not know how to study naturally, and with
the real concentration which learns the lesson most quickly, most
surely, and with the least amount of effort. They study a lesson
with all the muscles of the body when only the brain is needed, with
a running accompaniment of worry for fear it will not be learned.

Girls can be, have been, trained out of worrying about their
lessons. Nervous strain is often extreme in students, from
lesson-worry alone; and indeed in many cases it is the worry that
tires and brings illness, and not the study. Worry is brain tension.
It is partly a vague, unformed sense that work is not being done in
the best way which makes the pressure more than it need be; and
instead of quietly studying to work to better advantage, the worrier
allows herself to get more and more oppressed by her anxieties,--as
we have seen a child grow cross over a snarl of twine which, with
very little patience, might be easily unravelled, but in which, in
the child's nervous annoyance, every knot is pulled tighter. Perhaps
we ought hardly to expect as much from the worried student as from
the child, because the ideas of how to study arc so vague that they
seldom bring a realization of the fact that there might be an
improvement in the way of studying.

This possible improvement may be easily shown. I have taken a girl
inclined to the mistaken way of working, asked her to lie on the
floor where she could give up entirely to the force of
gravity,--then after helping her to a certain amount of passivity,
so that at least she looked quiet, have asked her to give me a list
of her lessons. Before opening her mouth to answer, she moved in
little nervous twitches, apparently every muscle in her body, from
head to foot. I stopped her, took time to bring her again to a quiet
state, and then repeated the question. Again the nervous movement
began, but this time the child exclaimed, "Why, isn't it funny? I
cannot think without moving all over!" Here was the Rubicon crossed.
She had become alive to her own superfluous tension; and after that
to train her not only to think without moving all over, but to
answer questions easily and quietly and so with more expression, and
then to study with greatly decreased effort, was a very pleasant
process.

Every boy and girl should have this training to a greater or less
degree. It is a steady, regular process, and should be so taken. We
have come through too many generations of misused force to get back
into a natural use of our powers in any rapid way; it must come step
by step, as a man is trained to use a complicated machine. It seems
hardly fair to compare such training to the use. of a machine,--it
opens to us such extensive and unlimited power. We can only make the
comparison with regard to the first process of development.

A training for concentration of mind should begin with the muscles.
First, learn to withdraw the will from the muscles entirely. Learn,
next, to direct the will over the muscles of one arm while the rest
of the body is perfectly free and relaxed,--first, by stretching the
arm slowly and steadily, and then allowing it to relax; next, by
clinching the fist and drawing the arm up with all the force
possible until the elbow is entirely bent. There is not one person
in ten, hardly one in a hundred, who can command his muscles to that
slight extent. At first some one must lift the arm that should be
free, and drop it several times while the muscles of the other arm
are contracting; that will make the unnecessary tension evident.
There are also ways by which the free arm can be tested without the
help of a second person.

The power of directing the will over various muscles that should be
independent, without the so-called sympathetic contraction of other
muscles, should be gained all over the body. This is the beginning
of concentration in a true sense of the word. The necessity for
returning to an absolute freedom of body before directing the will
to any new part cannot be too often impressed upon the mind. Having
once "sensed" a free body--so to speak--we are not masters until we
gain the power to return to it at a moment's notice. In a second we
can "erase previous impressions" for the time; and that is the
foundation, the rock, upon which our house is built.

Then follows the process of learning to think and to speak in
freedom. First, as to useless muscular contractions. Watch children
work their hands when reciting in class. Tell them to stop, and the
poor things will, with great effort, hold their hands rigidly still,
and suffer from the discomfort and strain of doing so. Help them to
freedom of body, then to the sense that the working of their hands
is not really needed, and they will learn to recite with a feeling
of freedom which is better than they can understand. Sometimes a
child must be put on the floor to learn to think quietly and
directly, and to follow the same directions in this manner of
answering. It would be better if this could always be done with
thoughtful care and watching; but as this would be inappropriate
with large classes, there are quieting and relaxing exercises to be
practised sitting and standing, which will bring children to a
normal freedom, and help them to drop muscular contractions which
interfere with ease and control of thought and expression. Pictures
can be described,--scenes from Shakespeare, for instance,--in the
child's own words, while making quiet motions. Such exercise
increases the sensitiveness to muscular contraction, and unnecessary
muscular contraction, beside something to avoid in itself, obviously
makes thought _indirect._ A child must think quietly, to express his
thought quietly and directly. This exercise, of course, also
cultivates the imagination.

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