Читать книгу The Pelman System of Mind and Memory Training - Lessons I to XII - Анон - Страница 73

Get out of bed now, and, if you like, go through the skin drill, but, whether you do this or not, practise hopping or skipping exercises without a rope. Keep your chin in, and the small of your back hollow. Have your hands as relaxed and as limp as possible, not gripped. Have your feet pointing straight forward—not turned out; and have your feet also comfortably apart—about six inches apart would do to start with.

While you hop on your left foot—of course on the ball of the foot, not coming down on the heel—send your right leg straight out in front of you, with the toes as far away from you as they will go, and the knee well back. Hop a few times on this foot, and then hop on the other foot, sending the left leg and foot out and down in the same way. By degrees you will be able to get your raised foot and stiff leg higher and higher without difficulty, but at first do not try to stretch too much upwards.

Then, hopping on your left foot, send your stiff right leg with the toes still as far away from you as they will go, back behind you. Be sure to keep the knee well braced back: do not bend the leg. Hop a few times on the left leg. Then hop on the right, sending the left leg back in the same way.

If you begin to get out of breath, stop and do a little gentle, but deep and full breathing. Inhale and expand the lungs as fully as you can. Hold the breath in for a moment, and then exhale quickly and sharply, forming the lips as if you were going to whistle. Do two of these breaths in succession.

Now hop on the left foot, and this time, instead of sending the stiff right leg in front of you, raise your right knee, with the toes as far away from you and as far down as you can. Hop a few times with the knee held in this position.

Then hop on the right foot, and send up the left knee similarly.

Then hop on the left foot, and send up the right knee, and draw the right knee up towards your chest with your hands. Then hop on the right foot and draw the left knee up to your chest with your hands.

During the hopping it is most important to keep your chin in, and the small of your back hollow, and—except of course when the hands are gripping the knee—to keep your shoulders back and down. Do not let the head poke forwards; do not let the shoulders be rounded.

Now comes a very hard practice. Stand with your feet about six inches apart, as before, close your eyes for a moment, and imagine the action of skipping. Imagine yourself to be skipping, but do not move. Recall both the movements and the muscular sensations.

Pelman Lesson III.

As the range of one’s knowledge and memory depends primarily on the range of one’s sensations and perceptions, your attention is specially directed to Lesson III, where we show how you may become a keen observer.

In sending in the Work Sheets, write your name and address legibly, and add your registered number.

These Text Books are for Students only, and must not be shown or lent to anyone.