,,how ,,to ,,add ,,ten ,,years ,,to     
,,your ,,life ,,and ,,to ,,double ,,its 
,,satisfactions  by  ,s4 ,s4 ,,curry1   
,ph4,d41 ,litt4,d4            ,can you  
wake as wake the birds8       ,in their 
joy and singing share8     ,stretch your
 limbs as do the herds1       ,and drink
 as deep the morning air8     ,quick as 
larks on upward wing1       ,can you    
shun the demon's wiles1     ,promptly as
 the robins sing1       ,can you change 
all frowns to smiles8     ,can you spurn
 fear's coward whine1       ,meet each  
day with joyous song8     ,then will    
angels guard your shrine1       ,joys be
 deep and life be long4   ,boston       
,school of ,expression ,book ,department
 ,pierce ,bldg41 ,copley ,square        
,copyright by ,s4 ,s4 ,curry #aiae      
,to ,those ,who           ,loyally      
,responded to ,the ,dream               
,and to ,those ,who           ,by       
,thought1 ,word or ,act ,will ,aid      
,the ,school of ,expression     ,to     
,perform ,its ,important ,function ,in  

,education4    ,,qui ,,transtulit       
,,sustinet      ,as ancient exile at the
 close of day1         ,paused on his   
country's farthest hills to view        
,those valleys sinking in the distant   
blue     ,where all the joys and hopes  
of childhood lay2     ,so now across the
 years our thoughts will stray          
,to those whose hearts were ever brave  
and true1         ,who gave the hope and
 faith from which we drew     ,the      
strength to climb thus far upon our way4
     ,as he amid the rocks and twilight 
gray1         ,saw rocks and steeps     
transform to stairs1 and knew           
,he wandered not alone2 so may we too   
,see this1 our tentless crag where wild 
winds play         ,a ,bethel rise1 and 
we here wake to know         ,that down 
and upward angels come and go4          
,,contents                              
,page    ,why and ,wherefore            
#g    ,i4    ,significance of ,morning  
#aa    ,,ii4   ,supposed ,secrets of    
,health and ,long ,life    #bd    ,,iii4

  ,what is an ,exercise8                
#dc    ,,iv4   ,program of ,exercises   
#ed    ,v4    ,how to ,practice the     
,exercises               #hd    ,,vi4   
,actions of ,every ,day ,life           
#ajb    ,,vii4  ,work and ,play         
#aji    ,,viii4 ,significance of ,night 
and ,sleep            #abb     ,,why    
,,and ,,wherefore   ,when over eighty   
years of age1 the poet ,bryant said that
 he had added more than ten years to his
 life by taking a simple exercise while 
dressing in the morning4 ,those who knew
 ,bryant and the facts of his life never
 doubted the truth of this statement4   
,i have made inquiries lately among men 
who are eighty years of age1 as to their
 method of waking up4 ,almost without   
exception1 ,i find that they have been  
in the habit of taking simple exercise  
upon rising and also before retiring4   
,while studying voice in ,paris1 over   
thirty years ago1 my teacher was so busy
 that he had to take me before breakfast
 at an hour which1 to a ,parisian1 was a

 very early one4  ,vocal exercises may  
be more difficult at this time1 he said1
 but it is the best time4 ,if we can    
start the day with the right exercise of
 the voice1 the use of it all through   
the day will be additional right        
practice4  ,later1 when ,i studied with 
the elder ,lamperti in ,italy1 ,i       
requested and secured an early hour in  
the morning for my lessons4  ,in        
teaching ,i have always urged students  
to take their exercises the first thing 
in the morning4 ,those who have taken my
 advice have later been grateful for the
 suggestion4  ,if my own morning        
exercises are neglected1 ,i feel as if  
,i had missed a meal or had lost much   
sleep4 ,i was never what is called      
physically strong2 in fact1 physicians  
have continually prophesied my downfall1
 yet all my life ,i have performed about
 three men's work1 and by the use of a  
few exercises have probably doubled the 
length of my life4  ,the subject of     
human development has always been of    

great interest to me4 ,i have tried to  
investigate the various systems of      
gymnastics in all countries2 and1       
teaching1 as ,i have1 about ten thousand
 the use of the voice and body in       
expression1 ,i have studied training    
from a different point of view from that
 of most men4  ,i have discovered that  
the voice cannot be adequately trained  
without also improving the body2 that   
the improvement of the voice can be     
doubly accelerated if the body is       
considered a factor4  ,i have also      
found1 what is more important1 that true
 exercises are all mental and emotional 
and not physical1 and that both body and
 voice can never be truly improved      
except by right thinking and feeling4   
,i1 therefore1 long ago came to certain 
conclusions which are not in accordance 
with common views4 ,my convictions1     
however1 have been the result1 not only 
of experience1 but of wide study and    
investigation4  ,this book embodies a   
few points about health2 without going  

deeply into the principles involved1 a  
short programme is given1 the practice  
of which has already accomplished       
marvelous results4 ,the book embodies my
 own experiences1 and obeys the         
scientific principles involved in       
training4  ,it is meant to be a guide   
for home study and practice4 ,the       
principles are applicable to everyone4  
,it requires at first1 patience1        
perseverance1 and resolution at that    
moment in the day when we are most      
liable to be indifferent and negative1  
if not irresolute and discouraged4      
,whoever resolutely undertakes to obey  
the suggestions will never regret doing 
so4 ,in fact1 it is not too much to     
claim that he will not only lengthen his
 life but double its satisfactions4     
,every reader of the book is requested  
to become a member of the ,morning      
,league1 and whosoever does so and makes
 a report or writes to me fully about   
special weaknesses1 habits1 besetting   
sins1 or conditions will receive a      

letter of suggestions4  ,this book and  
its companion1 ,the ,smile1 are         
published as a part of the great work   
undertaken by the friends of the ,school
 of ,expression2 the net receipts from  
the sale will go to the ,endowment ,fund
 of the institution4     ,,how ,,to     
,,add ,,ten ,,years ,,to ,,your ,,life  
,i  ,,significance ,,of ,,morning       
,the year's at the spring     ,and day's
 at the morn2     ,morning's at seven2  
,the hill-side's dew-pearled2     ,the  
lark's on the wing2     ,the snail's on 
the thorn2     ,god's in his heaven--   
,all's right with the world6            
,song from ,pippa ,passes               
,robert ,browning  ,browning's ,pippa   
,passes is a parable or allegory of     
human life4  ,though called a drama by  
its author1 it embodies1 like all plays 
of the highest type1 other than dramatic
 elements4 ,in exalted poetry the       
allegoric1 lyric1 epic and dramatic seem
 to be blended4 ,an effort to separate  
them often seems academic and           

mechanical4  ,pippa1 a poor little      
silk-winding girl1 who has never known  
father or mother1 opens the poem4 ,it is
 the early morning and she wakes with   
joyous anticipation of her holiday1 her 
only one4 ,she goes forth1 and we hear  
her singing and we see her influencing1 
from her humble position in the         
background1 ,asolo's four happiest ones1
 who are brought by the action of the   
drama into the foreground4  ,her        
character and that of the other persons 
of the play are well-defined2 but the   
real theme of the poem is the           
unconscious influence that she exerts   
upon others4 ,the primary element of    
dramatic art is the meeting of people   
and the influence they exert upon each  
other4 ,there is no direct influence    
seemingly exerted upon ,pippa herself   
save at one point and even that is      
scarcely a conscious one4  ,we feel that
 she is a type of the human soul4       
,specific scenes1 though intensely      
dramatic1 are entirely separated from   

one another4  ,accordingly if it is a   
drama1 it is a drama of an unusual type4
 ,it regards the events of only one day2
 still that day is not literal2 it is a 
symbol of the life of everyone4 ,it is  
,new ,year's ,day1 but every day is the 
beginning of a new year4 ,it is a       
holiday1 yet all life1 when normally    
lived1 is dominated by love and         
sympathetic service1 and is full of     
happiness4  ,pippa sings as everyone    
should sing with the spirit of          
thanksgiving and love4 ,she welcomes the
 day with joy as everyone should welcome
 life and its opportunities4 ,she lies  
down to sleep at night1 as we all do2   
her sun drops into a black cloud and she
 knows nothing of what she has really   
accomplished or of the revelation that  
is coming on the morrow4  ,moreover1    
observe that the link of unity in the   
play is found in the songs of ,pippa4   
,one might easily conceive her beautiful
 character as embodying the very soul of
 lyric poetry4 ,hence1 in reading the   

poem1 we are impressed from the first   
with allegoric1 lyric and epic1 as well 
as dramatic elements4  ,observe more    
closely her awakening4 ,note the        
beautiful description1 the gradually    
lengthening lines1 indicative of the    
coming morning4 ,see page #af4  ,she    
expresses joy as she meditates over her 
,new ,year's hymn4 ,into this devotional
 lyric ,browning has breathed the spirit
 of all true life and service4          
,now wait6--even ,i already seem to     
share     ,in ,god's love3 what does    
,new-year's hymn declare8     ,what     
other meaning do these verses bear8     
,all service ranks the same with ,god3  
,if now1 as formerly he trod            
,paradise1 his presence fills           
,our earth1 each only as ,god wills     
,can work--,god's puppets1 best and     
worst1         ,are we2 there is no last
 nor first4          ,say not a small   
event6 ,why small8         ,costs it    
more pain that this1 ye call         ,a 
great event1 should come to pass1       

,than that8 ,untwine me from the mass   
,of deeds which make up life1 one deed  
,power shall fall short in1 or exceed6  
,and more of it1 and more of it6 oh1    
yes--       ,i will pass each1 and see  
their happiness1       ,and envy        
none--being just as great1 no doubt1    
,useful to men1 and dear to ,god1 as    
they6       ,a pretty thing to care     
about       ,so mightily1 this single   
holiday6        ,but let the sun shine6 
,wherefore repine8       --,with thee to
 lead me1 ,o ,day of mine1       ,down  
the grass path grey with dew1           
,under the pine-wood1 blind with boughs1
       ,where the swallow never flew    
,nor yet cicala dared carouse--         
,no1 dared carouse6             ,from   
,pippa ,passes               ,robert    
,browning  ,as ,pippa leaves her room in
 the full spirit of this hymn1 full of  
joy1 hope and love1 she passes into the 
street4 ,we hardly catch a glimpse of   
her until the close of the day1 when she
 comes back and lies down to sleep3 but 

we hear her songs and see the influence 
which she unconsciously exerts4 ,this is
 the real theme of the poem4            
,browning's poetic play reveals to us in
 four scenes the other side of life1 the
 happier people to whom ,pippa referred 
in her soliloquy4 ,we look first into   
the interior of the old house of which  
,pippa has spoken with a kind of awe1   
and see the proud ,ottima who owns the  
mills where ,pippa is but a poor worker4
 ,in the dark gloom of one of the rooms 
,ottima has become the sharer in a      
murder1 and1 under the influence of     
,pippa's song1 which is heard outside1  
she and her companion realize their     
guilt and are overcome with remorse4    
,at noon we are introduced to a young   
artist1 ,jules1 who is just bringing    
home his bride1 ,phene1 whom he has     
married thinking her a princess1 but who
 is really a poor1 ignorant child4 ,she 
has been employed unconsciously1 to     
herself1 and innocently used by some    
degraded artists as a means of rebuking 

the idealist1 ,jules4 ,by this cruel    
trick they mean to crush him and reduce 
him to their own sensual level4 ,even   
letters which ,jules has received from  
the supposed princess have been written 
by these perversions of human           
beings--who call themselves artists4    
,in her lovely innocence ,phene is      
thrilled by ,jules' tenderness4 ,her    
intuition tells her that something is   
wrong as she falters in rendering the   
lines the cruel painters have given her 
to read to ,jules4  ,we see the blow    
fall upon the young dreamer as he makes 
the fearful discovery4 ,in the agony of 
his disappointment he is about to       
renounce ,phene forever as the artists1 
waiting outside to sneer at him1 expect4
 ,the poor1 innocent being1 in whom his 
kindness and tenderness have stirred to 
life for the first time her womanly     
nature1 is about to be cast out to a    
life of degradation and misery1 when    
,pippa passes1 singing4 ,her song       
awakens ,jules to a higher feeling1 to a

 more human and heroic determination2   
and the painters1 waiting outside1 are  
disappointed4  ,in the evening ,pippa   
passes ,luigi1 an ,italian patriot4 ,he 
is meditating over the afflictions of   
his country and upon a plan to help it1 
while his mother is trying to dissuade  
him from the daring undertaking4 ,the   
police and spies are waiting outside4   
,if he goes he will not be arrested2 if 
he stays they have orders to arrest him 
at once4 ,at the moment of his wavering1
 when he is almost ready to obey his    
mother1 ,pippa's song arouses anew his  
patriotic being1 and he resolutely goes 
forth to do a true heroic deed for his  
country4 ,thus ,pippa saves him from    
imprisonment and death4  ,night brings  
the last scene in the dramatic events of
 the world influenced by ,pippa's songs4
 ,a room of the palace by the ,dome1 of 
which ,pippa seems to stand in so much  
awe1 opens before us4 ,here we look into
 the face of the ,monsignor1 for whom   
she expressed reverence in the morning1 

and we find that the ,monsignor and the 
dead brother whose home he comes to     
bless1 are in reality ,pippa's own      
uncles4 ,the poor little girl1 with only
 a nickname1 is a child of an older     
brother and the real heir to the        
,palace1 though of this she has never   
had the remotest dream4 ,we see an      
insinuating villain tempting the        
,monsignor to allow him to do away with 
,pippa in a most horrible manner1 and   
thus leave the ,monsignor in sole       
possession of his brother's property4   
,during an intense moment ,pippa passes 
and her singing outside causes her uncle
 to throttle the villain and call for   
help4  ,then we see1 at the close of the
 day1 the little girl1 unconscious of   
her share in the life of others1 come   
back to her room and fall asleep        
murmuring her ,new ,year's hymn which1  
in spite of appearances1 she still      
trusts4 ,we are left with the hope that 
she will awaken next day to realize who 
she is and come into her own4  ,thus    

journey we all through life often       
forgetting that there is nothing small1 
that there is no last nor first4 ,we are
 conscious of noble aims1 but oblivious 
of the real work we are doing and of our
 own identity4  ,what1 do you ask1 has  
such a poetic drama to do with such a   
commonplace subject as health or the    
prolonging of life8  ,the question      
implies a misconception4 ,human         
development is not a material thing but 
is poetic and exalted4 ,it has to do not
 merely with physical conditions but    
primarily with spiritual ideals4 ,let us
 observe more closely how ,browning     
wakes ,pippa up4 ,when she comes to     
consciousness she utters a cry of joy   
and thanksgiving2      ,day6     ,faster
 and more fast1     ,o'er night's brim1 
day boils at last4  ,the joyous         
thanksgiving of this first moment is the
 key to ,pippa's life and to her        
influence through the whole day4 ,such  
was the right beginning to her day and  
such is the right beginning for us all  

to every day of our lives4 ,her faith   
and her hymn revealed the true ideals of
 this strange journey we call life4     
,there is an old proverb3 ,guard        
beginnings4 ,if a stream is poisoned at 
its head it will carry the deadly taint 
through its whole course4  ,the most    
significant moment of life is the moment
 of awakening4  ,the importance of      
morning has been more or less realized  
in the instinct of the human heart in   
every age4  ,many of the myths of the   
early ,greeks refer to the miracle of   
the morning4 ,aurora mirrors to us in a 
mystic way the significance of this hour
 to the ,greeks4 ,athene was born by the
 stroke of the hammer of ,hephstus on   
the forehead of ,zeus1 and thus the     
stroke of fire upon the sky became the  
symbol or myth of all civilization4     
,even ,daphne1 pursued by ,apollo1 and  
turned into a tree1 is doubtless the    
darkness fleeing before dawn until the  
trees stand out clearly defined in the  
morning light4  ,the dawn of day has    

always been considered a prophecy of the
 time when all ignorance will vanish    
before the light of truth4  ,when we    
remember that men of the early ages had 
no other light but that of the sun1 we  
can see how naturally the coming of     
morning impressed primitive peoples1 and
 it is not much wonder that they adored 
and worshiped the dawn and the rising   
sun4  ,we still speak of the dawn of a  
new civilization4 ,morning is still the 
most universal figure of progress1 the  
type of a new life4 ,more than all other
 natural occurrences it is used as a    
symbol of something higher4  ,may we    
not1 accordingly1 discover that from a  
psychological as well as a physiological
 point of view1 for reasons of health   
and development1 morning is the most    
significant and important time of the   
day6  ,no human being at the first      
moment of awakening is gloomy or angry4 
,everyone awakes in peace with all the  
world4 ,it is a time of freedom4 ,a     
moment later memory may bring to the    

mind some scene or picture that leads to
 good or bad thought1 followed by       
emotion4 ,this first moment of          
consciousness is the critical and golden
 moment of human life4 ,how often has it
 been said to a child3 ,you must have   
gotten out of the wrong side of bed this
 morning4  ,even animals and birds feel 
the significance of morning4 ,who has   
not1 at early dawn1 heard a robin or    
some other bird begin to sing--at first 
alone1 as ,thomas ,hardy says1 as if    
sure that morning has come1 while all   
the others keep still a moment as if    
equally sure that he is mistaken4 ,soon1
 however1 voice after voice takes up the
 song until the whole woodland is       
ringing with joyous tones4 ,who1 in such
 an hour1 has not been deeply moved with
 the spirit and beauty of all life and  
the harmony and deep significance of all
 of nature's processes8  ,if we observe 
the awaking of birds and animals more   
carefully1 however1 we find something   
besides songs4  ,all the higher animals 

go through certain exercises on first   
waking4 ,there seems a universal        
instinct which teaches that certain     
stretches1 expansions and deep          
breathings are necessary at this time4  
,in fact1 these actions are so deeply   
implanted in the instinct of animals    
that they seem a kind of sacred         
acceptance of life1 a species of        
thanksgiving for all that life brings4  
,if we accept ,pippa ,passes as a       
parable of human life and ,pippa as a   
typical human being1 may we not in her  
awakening find an example of this       
universal instinct8 ,may we not find her
 first thoughts and feelings worthy of  
study and her example one to be         
followed8 ,do we not1 in fact1 find here
 a beautiful illustration of the proper 
mode of meeting the sacredness of dawn8 
,as a matter of fact1 how do we actually
 greet the morning8 ,do we awake as     
,pippa did1 with a joyous song of       
praise8 ,do we pour out our hearts in   
gratitude that it brings a new day1 a   

new life8 ,do we give thanks for the new
 opportunities given us1 the new        
possibilities of enjoyment1 the new     
share in the life of the world8         
,usually we have no thought about these 
things4 ,most of us entirely forget the 
significance of the way or the side we  
get out of bed4  ,attention is rarely   
paid to the spirit in which we awaken   
children4 ,it is often by means of an   
angry demand or an indulgent whine4     
,they rise with the impression that it  
is a sin to awaken them and they begin  
the day with the feeling that the world 
is cruel4  ,if we could spend the first 
few moments of every morning as ,pippa  
spent her first moments1 the character  
of the whole life would be determined4  
,it is the most important time of every 
day4 ,is it not also the time when we   
are most apt to be tempted8  ,has not   
man seemingly lost the significance of  
this sacred hour8 ,why do so many1 on   
waking up1 begin to worry over the      
difficulties of the day8 ,how many look 

back with regret to the preceding day   
and forward with a frown to the one     
newly born6 ,why not smile as ,pippa    
smiled and meet our blessings with      
thanksgiving8  ,there are certain       
physiological reasons why people feel so
 sluggish on first awaking3--the        
position in bed is cramped1 the limbs   
are contracted1 the circulation is      
impeded and the breathing is greatly    
hindered4 ,when lying down1 all the     
functions of the vital organs are       
lessened4  ,many people are entirely too
 careless regarding the air of the room4
 ,it needs to be even purer and fresher 
during one's hours of repose than in    
those of waking4  ,certain simple       
movements are taken by practically every
 animal on awaking under normal         
conditions4 ,among these are yawning1   
deep breathing1 expansion and           
stretching4 ,these exercises form a part
 of the process of awaking4 ,it is the  
change from the position of lying down  
to that of standing up4 ,but we find    

that man rarely takes these exercises4  
,between the moment of awakening and    
standing erect man possibly takes more  
time1 whines more and does less than any
 other animal4  ,of all the provisions  
of nature to meet this crucial moment in
 animal life the stretch seems to be    
most important4 ,why men neglect the    
stretch is curious4 ,man seems to lack  
something of the vigor of the animal    
instinct on awakening4 ,he lives a more 
rational life1 and it is necessary for  
him at this time to make certain        
decisions and exert firmness and        
resolution4  ,science has carefully     
explained the stretch1 but men seem to  
refuse to take the lesson4 ,the stretch 
extends the body so that the veins1     
where congestion is most liable to take 
place and where pressure of blood is    
weakest1 are so elongated that the blood
 flows more easily from the arteries1   
where the pressure is strongest1 through
 the veins back to the heart and        
circulation is equalized and stimulated4

  ,the beneficial effects of the stretch
 can be felt by anyone who will take the
 pains on waking up in the morning to   
stretch easily1 for a few minutes1 then 
rest a few moments and note the effect4 
,he will feel a great exhilaration all  
through the body4 ,he will feel a sense 
of harmony4 ,thanksgiving seems to arise
 from every cell at the fresh blood and 
life4  ,the yawn is similar to the      
stretch4 ,the yawn is a stretch of the  
lungs as the stretch is a yawn of the   
muscles4 ,both of these exercises       
express a hunger for oxygen4 ,whenever  
anyone is sitting in a cramped position 
or even in one position for a long time1
 the stretch or yawn is instinctive4    
,the extension of the muscles of the    
body as illustrated in the stretch is   
one of the most necessary steps in      
normal adjustment4 ,to speak of only one
 point3 when a man sits his knees are   
bent1 and the muscles in front of the   
leg are elongated and the muscles back  
of the knee are shortened4 ,a stretch   

means simply the extension of these     
shortened muscles4  ,all over the body  
we find a tendency to elongate certain  
muscles too much4 ,this is true in the  
chest2 true also of the face1 at the    
corners of the mouth4 ,the active use of
 the too elongated muscles will produce 
extension in those that are too much    
shortened4 ,by doing this we bring about
 certain normal conditions and relations
 of parts4  ,again we find that the     
stretch is activity of the extensor     
muscles4 ,it is the action of the       
extensor muscles upon which health      
especially depends4 ,at any rate1 the   
extensor muscles are much more important
 to bring about the right relation of   
all parts and the right balance of      
sensitive muscles and the equalization  
of circulation than the activity of the 
flexor muscles4 ,normal emotions1 as we 
shall find later1 are expressed through 
activity of the extensor muscles4       
,abnormal emotions1 such as anger1      
affect the flexor muscles of the body   

more4  ,since nature has provided the   
stretch seemingly as the antidote for   
abnormal position1 and especially       
abnormal position during sleep1 in the  
programme of exercises it would seem    
most necessary to centre around some    
careful and scientific use of stretches4
  ,have you ever noticed a dog or cat   
wake up8 ,observe their instinctive     
movements3 the gradual but vigorous     
stretch in every direction1 the deep    
breathing1 the sympathetic extension and
 staying of the limbs at the climax1    
then the gradual giving up of the       
activity and the moment of restful      
satisfaction4  ,stretching in this way  
is one of the primitive instincts in all
 animals4 ,he who will observe the      
animals will feel that the time for     
practicing the exercises is on          
awakening1 and the primary exercise to  
be taken is the stretch4  ,how can we   
best occupy a part at least of the half 
hour or more that is usually wasted in  
worrying and fretting or in sluggish    

indifference1 between the time when we  
first awake and the time we begin to    
dress8 ,with all the knowledge of the   
human organism which has been revealed  
to us by modern science1 with our truer 
understanding of the nature of men1 of  
the effect of the mind upon the body1   
with our observation of the instinctive 
actions of the animals at such an hour1 
why can we not so occupy a few of these 
most precious moments of the day as to  
add to our vitality and enjoyment8  ,at 
this moment of awakening1 when your mind
 is free1 you can so direct your        
attention as to receive joy instead of  
gloom1 love instead of hate4 ,you can   
exclude the thought of evil or you can  
yield and allow the tempter to desecrate
 your shrine4 ,whichever choice you     
make1 these first moments of your day's 
living will color the whole course of   
the coming hours4 ,the feeling first    
accepted and welcomed will more or less 
continue and form a background to all   
your ideas and determine your point of  

view toward human events4  ,the chief   
aim of this book is to present a simple 
programme giving1 not only some         
exercises for this hour1 but certain    
explanations which will inspire a sense 
of the importance of this hour and these
 movements4  ,most people have no       
conception of the possibilities of human
 nature1 of the fact that progress is   
the highest characteristic of a human   
being4 ,no matter how old we are1 we can
 always begin to climb upward2 the main 
thing is our willingness to climb4 ,do  
we understand how to use the least      
actions and the most neglected movements
 for the development of character and   
the satisfactions of life8  ,the        
principles and exercises advocated in   
this book are not extravagant4 ,again   
and again their benefits have been      
proven and many thereby have doubled    
life's satisfactions and its length4    
,,ii  ,,supposed ,,secrets ,,of ,,health
 ,,and ,,long ,,life   ,before laying   
down a simple programme which will give 

one a common sense method of keeping    
well1 living long1 and making the very  
most of life1 it may be well to study   
some of the innumerable theories        
regarding long life4  ,if all the       
discussions upon health and long life1  
from the earliest time to the present1  
could be adequately chronicled they     
would form an interesting1 if not an    
amusing history4 ,in many of these1     
however1 we should find the same serious
 thoughts which we may well consider and
 find by comparison a few points in     
which all agree as to what is necessary 
to health1 happiness and length of days4
 ,note the theories that have been      
seriously advocated and which have had  
vogue among certain classes for a       
time1--such as the use of cold water    
every day as a remedy for all diseases4 
,the cold water cure advocated wet sheet
 packs for fevers1 and water1 in some   
form1 for all ailments4 ,to live long   
some physicians have advised sleeping on
 the right side1 others have advocated  

the use of raw food or food that has    
been cooked very slightly4 ,some have   
contended that scientific food is the   
complete food found in ,nature1 such as 
nuts2 still others have advocated whole 
wheat bread6  ,in our own time a method 
has been emphasized which has been      
called ,fletcherizing4 ,this1 of course1
 is taken from the name of the          
gentleman1 who has made it so           
illustrious by his books and his        
discussions of the subject4 ,mr4        
,fletcher's principle consists in       
holding or masticating the food until it
 is in a fluid form2 even a liquid must 
be held in the mouth until it is of the 
same temperature as that of the body4   
,many consider that the chief advantage 
of ,fletcherizing is that it makes a    
person eat less4 ,this may be a part of 
the advantage4  ,i once had the honor of
 sitting at dinner by the side of ,mr4  
,fletcher and observed his methods4 ,he 
did not eat more than one-third of the  
amount1 for example1 of ice-cream that  

the rest ate1 but he stopped when the   
others did1 and said1 with a smile3--,i 
have had enough2 what ,i have eaten will
 give me more nourishment than a larger 
amount would and it will not give me any
 trouble4  ,there is great truth in some
 of these theories4 ,we should eat less 
meat and more grain4 ,we should not bolt
 the best food elements out of wheat2 we
 should not bleach rice and take out its
 nutritious element4 ,certainly1 our    
lives are very unscientific4 ,most men  
live merely by accident4 ,the shortness 
of life is not surprising to one who    
understands how irrationally most of us 
live4  ,others say1 breathe deeply1     
naturally and constantly4  ,still others
 have urged active life out of doors or 
an active participation in business4 ,it
 is a well-known fact that many men have
 not lived long after retiring from     
their occupations4  ,andrew ,carnegie   
said recently that he attributed his    
long life1 health and strength to his   
activity4 ,the story is told that he    

walked the floor of his room with deep  
anxiety and consternation the night     
after his offer was accepted to sell the
 ,carnegie ,steel ,works4 ,he had not   
thought it possible that his price would
 be accepted1 and he kept speaking to   
his old friend about the amount of money
 paid and the greatness of the          
responsibility4 ,fortunately he did not 
retire1 as most men do1 but took an     
interest in every phase of modern life4 
,he has used his money1 as a sacred     
trust1 according to his own best        
judgment1 building libraries and giving 
organs1 pensioning teachers who have    
given their lives for truth rather than 
for making money1 and has furthered many
 other causes4  ,one of the most common 
opinions is that long life depends upon 
our constitution1--upon what we receive 
from our ancestors4 ,that is1 long life 
is a gift1 not an attainment4 ,and we   
are in the habit of blaming our         
ancestors1 near and remote1 for our lack
 of strength and vitality4  ,dr4 ,oliver

 ,wendell ,holmes once made the remark  
that if one wished to live a long life  
he should be afflicted with some        
incurable disease4 ,this was thought to 
be merely a joke1 but it has foundation 
in fact4 ,many men with poor            
constitutions live to a very advanced   
age4 ,they study themselves and live    
simply4 ,they realize that they are not 
strong and they do not indulge          
themselves1 but reach out for health and
 strength in all ways4  ,among all the  
practices which men have adopted through
 different ages for prolonging life we  
find many which are universally         
believed1 though possibly not practiced4
 ,some discussion of these may give us  
courage and enable us to realize how    
unscientifically1 how carelessly1 most  
men live1 and how indifferent we really 
are to our well-being4  ,and yet we find
 wide-spread doubt as to the            
advisability of being too fastidious4   
,some of the extravagant ideas have     
naturally given rise to such scepticism4

  ,on hardly any subject have men had   
such extreme views as they have         
regarding health or the prolongation of 
their own lives4  ,i know one lady who  
ate a raw carrot every morning because  
it was yellow1 and1 as yellow is a      
spiritual color1 this practice1 it was  
advocated1 would free one from          
materiality and1 consequently1 from all 
disease4  ,i have known others who      
condemned all attention to proper food1 
exercise1 and even to expression1       
because such attention would lead to    
faith in material means4  ,webster said1
 ,truth is always congruous1 and agrees 
with itself2 every truth in the universe
 agrees with every other truth in the   
universe2 whereas falsehoods not only   
disagree with truth but usually quarrel 
among themselves4  ,in accordance with  
this principle as a rule the            
untruthfulness of any view is seen in   
its failure to recognize anything else  
as true4  ,no one will advocate any     
extreme and irrational habit4 ,too much 

attention to food1 too much attention to
 the care of the body and exercise will 
degrade even character4 ,the morning    
exercises which are here recommended    
should be taken even as one washes his  
hands1 as a matter of course4 ,man is   
spiritual1 and character is developed   
spiritually1 and mere attention to the  
body does not secure health and         
strength4  ,there is a great and easily 
demonstrated truth in the fact that     
people who believe in a spiritual life  
have endured untold hardships and have  
faced all kinds of conditions without   
injury4 ,the power of mind over body1 of
 spirit over matter1 is too well        
attested to be doubted4  ,however1 man  
is slow and progress must be made       
gradually4 ,the first step must be taken
 before the last can be taken4          
,extravagant and wrong views prevent a  
great many people from doing anything4  
,if we examine all the rules for        
securing health and the leading secrets 
of long life1 we find that one of the   

earliest is temperance4  ,a noted       
instance is ,socrates4 ,during the great
 plague1 when at least one-third of the 
population of ,athens died1 ,socrates   
went about with impunity4 ,this was no  
doubt due to the cheerfulness and       
temperance of his life4 ,we know of his 
cheerfulness from accounts by ,zenophon 
and ,plato4  ,possibly the most         
illustrious example1 which has been     
recounted of the preservation of health 
and the prolonging of life through      
temperance1 is ,luigi ,cornaro1 who was 
born in ,venice in #adfd4 ,after having1
 according to ,gamba1 wasted his youth1 
his health was so broken and his habits 
so fixed that upon passing the age of   
thirty-five he had nothing left to hope 
for but that he might end in death the  
suffering of a worn-out life4  ,this    
man1 by resolution and temperance1      
battled with his perverted habits and   
became strong and vigorous and happy1   
and lived to be over one hundred years  
of age4 ,the good old man1 said         

,graziani1 feeling that he drew near the
 end1 did not look upon the great       
transit with fear1 but as though he were
 about to pass from one house into      
another4 ,he was seated in his little   
bed--he used a small and very narrow    
one--and1 at its side1 was his wife1    
,veronica1 almost his equal in years4   
,in a clear and sonorous voice he told  
me why he would be able to leave this   
life with a valiant soul4444 ,feeling a 
little later the failure of vital force1
 he exclaimed1 ',glad and full of hope  
will ,i go with you1 my good ,god6' ,he 
then composed himself2 and having closed
 his eyes1 as though about to sleep1    
with a slight sigh1 he left us forever4 
,a new edition of ,cornaro's discourses 
on the temperate life1 by ,william ,f4  
,butler of ,milwaukee1 has recently been
 issued under the title of ,the ,art of 
,living ,long4 ,the first of these      
discourses was written at the age of    
eighty-three1 the second at eighty-six1 
the third at ninety-one1 and the fourth 

at ninety-five4 ,his treatises have been
 popular for all these centuries4  ,he  
held that the older a man grows the     
wiser he becomes and the more he knows2 
and if he will1 by temperance and       
regularity of life and exercise1        
preserve his strength1 his powers of    
enjoyment will grow1 as his own did1    
every year until the end4  ,men are1 as 
a rule1 says ,cornaro1 very sensual and 
intemperate1 and wish to gratify their  
appetites and give themselves up to the 
commission of innumerable disorders4    
,when1 seeing that they cannot escape   
suffering the unavoidable consequences  
of such intemperance as often as they   
are guilty of it1 they say--by way of   
excuse--that it is preferable to live   
ten years less and to enjoy life4 ,they 
do not pause to consider what immense   
importance ten years more of life1 and  
especially of healthy life1 possess when
 we have reached mature age1 the time1  
indeed1 at which men appear to the best 
advantage in learning and virtue--two   

things which can never reach their      
perfection except with time4 ,to mention
 nothing else at present1 ,i shall only 
say that1 in literature and in the      
sciences1 the majority of the best and  
most celebrated works we possess were   
written when their authors had attained 
ripe age1 and during these same ten     
latter years for which some men1 in     
order that they may gratify their       
appetites1 say they do not care4  ,we   
see not only in this passage but in many
 other places evidence of the fact that 
,cornaro lived a cheerful1 contented    
life4 ,the reform was evidently not     
merely in his eating and drinking but   
fully as much in the inner thought of   
his life4 ,this is shown in many        
passages from his discourses4  ,he says3
 ,although reason should convince them  
that this is the case1 yet these men    
refuse to admit it1 and pursue their    
usual life of disorder as heretofore4   
,were they to act differently1          
abandoning their irregular habits and   

adopting orderly and temperate ones1    
they would live to old age--as ,i       
have--in good condition4 ,being1 by the 
grace of ,god1 of so robust and perfect 
a constitution1 they would live until   
they reached the age of a hundred and   
twenty1 as history points out to us that
 others--born1 of course1 with perfect  
constitutions--have done1 who led the   
temperate life4  ,i am certain ,i1 too1 
should live to that age had it been my  
good fortune to receive a similar       
blessing at my birth2 but1 because ,i   
was born with a poor constitution1 ,i   
fear ,i shall not live much beyond a    
hundred years4  ,according to the census
 of the ,united ,states not one man in  
twenty thousand attains the age of one  
hundred years4 ,if we figure out        
carefully from these statistics1 we find
 the average is only about one-third of 
this period of life4  ,one of the social
 customs is that we must eat an         
extraordinary meal1--far more than we   
need1 as if life's enjoyment depended on

 the low sense of taste1--as if every   
contract or matter of important business
 must have this as an introduction4     
,theoretically speaking1 many people    
believe in low living and high thinking1
 but it is very rare that we find one   
who practices it4  ,the two simple rules
 of ,cornaro deserve our attention3 to  
eat only what he wanted1 that is1 what  
he actually needed for the sustenance of
 his body1 and to eat only those things 
which really agreed with him1 that is1  
those which were really helpful to the  
sustenance of his life4 ,if we should   
consider eating merely as a means and   
not an end1 ,cornaro's idea that the    
normal age of a human being was one     
hundred and twenty years would not be   
such a wild dream4  ,another almost     
universally recognized requisite is     
exercise in the open air1 or regular1   
systematic1 simple and vigorous activity
 of some kind4  ,the necessity of       
thoroughly pure air must be emphasized  
from first to last4 ,some think that the

 dullness felt by many people in the    
early morning is due to the impure air  
of cities1 and to the failure to open   
windows4 ,a lady once said to me1 ,when 
,i am in the country ,i always sleep out
 of doors4 ,then ,i have not the        
slightest disinclination to get up4 ,i  
do it as naturally and as gladly as the 
animals4  ,it is to be hoped that the   
rapid transit and the automobile will   
enable people to live farther out in the
 country1 farther from air poisoned by  
smoke and gases4 ,even in cities1       
however1 one may have open windows and  
greater circulation of air than is      
common4  ,some have gone so far as to   
place exercise over against temperance  
in eating1 saying that if you take      
enough exercise you may eat and drink   
what you please4 ,while there is some   
truth in this there is really no        
antagonism between them2 in fact1 they  
are usually found together4  ,another   
view almost universally advocated1 is to
 avoid drugs4 ,the importance of this   

and its union with right exercise have  
been demonstrated in the impressive     
language of fable4  ,there is a story in
 the ',arabian ,nights' ,tales'1 says   
,addison1 of a king who had long        
languished under an ill habit of body1  
and had taken abundance of remedies to  
no purpose4 ,at length1 says the fable1 
a physician cured him by the following  
method3 he took a hollow ball of wood1  
and filled it with several drugs2 after 
which he closed it up so carefully that 
nothing appeared4 ,he likewise took a   
mallet1 and1 after having hollowed the  
handle and that part which strikes the  
ball1 he inclosed in them several drugs 
after the same manner as in the ball    
itself4 ,he then ordered the sultan1 who
 was his patient1 to exercise himself   
early in the morning with these rightly 
prepared instruments1 till such time as 
he should sweat2 when1 as the story     
goes1 the virtue of the medicaments     
perspiring through the wood1 had so good
 an influence on the sultan's           

constitution1 that they cured him of an 
indisposition which all the compositions
 he had taken inwardly had not been able
 to remove4  ,this ,eastern allegory is 
finely contrived to show us how         
beneficial bodily labor is to health1   
and that exercise is the most effectual 
physic4  ,another illustration is       
furnished us by ,sir ,william ,temple3--
  ,i know not1 he says1 whether some    
desperate degrees of abstinence would   
not have the same effect upon other men1
 as they had upon ,atticus2 who1 weary  
of his life as well as his physicians by
 long and cruel pains of a dropsical    
gout1 and despairing of any cure1       
resolved by degrees to starve himself to
 death2 and went so far1 that the       
physicians found he had ended his       
disease instead of his life4  ,of all   
the methods advocated1 possibly one of  
the most universally recognized is      
joyousness1--a hopeful attitude toward  
life1 a cheerful1 kindly relationship   
with one's kind4  ,according to ,galen1 

sculapius wrote comic songs to promote  
circulation in his patients4  ,a        
physician1 says ,hippocrates1 should    
have a certain ready wit1 for sadness   
hinders both the well and the sick4  ,we
 know1 too1 that ,apollo was not only   
the god of music and poetry but also of 
medicine4 ,the poet1 ,john ,armstrong1  
has explained this3      ,music exalts  
each joy1 allays each grief1     ,expels
 disease1 softens every pain2     ,and  
hence the wise of ,ancient days adored  
,one power of physic1 melody and song4  
,sir ,charles ,clark1 one of the        
greatest physicians of modern times1    
exercised a most exhilarating influence 
over his patients by his cheerfulness   
and jollity4 ,it was probably one of the
 chief means of his wonderful success4  
,cheerfulness1 says ,sir ,john ,byles1  
is eminently conducive to health both in
 body and mind4  ,a recent writer says  
of ,professor ,charles ,eliot ,norton   
that he was not of a rugged             
constitution1 yet he did an enormous    

amount of work and lived to a beautiful 
old age4 ,this is attributed to the fact
 that he was never blue4 ,the cheerful  
kindliness of his face1 his genial smile
 and kind words were sources of great   
inspiration to me when a teacher at     
,harvard1 and to all who met him4  ,the 
more we investigate the theories of long
 life the more do we become impressed   
with a universal longing for a length of
 days4 ,we find a deep1 underlying      
instinct that men do not live out half  
their days4 ,everywhere1 too1 we find a 
certain expectation of finding the      
fountain of youth1 a hope in some way to
 conquer sickness and death4  ,this     
desire is normal and natural4 ,it may1  
sometime in future history1 be realized4
  ,as we examine these theories we find1
 however wild they may seem at first1   
certain common sense views at the heart 
of all of them4 ,no one need make a     
hobby of any one of them4 ,temperance1  
regularity1 repose1 patience1 and above 
all1 cheerfulness1 do not exclude each  

other1 they rather imply one another4   
,in many instances one can hardly be    
practiced without some of the others4   
,the practice of one would unconsciously
 bring up the others4  ,if we study     
carefully these theories1 and especially
 if we study the lives of those who have
 not only professed theories but have   
faithfully practiced their principles   
and attained great health and age1 we   
always find a combination of various    
methods4  ,there is no doubt1 for       
example1 that ,cornaro completely       
reformed his life4  ,the character of   
,socrates was the secret of his good    
health4 ,temperance to the ,greek did   
not mean total abstinence4 ,it meant    
lack of extravagance2 it meant what we  
mean by patience1 by an unruffled       
temper1--it meant the right use of all  
the faculties and powers4  ,what new    
hobby1 you may ask1 is the theme of this
 book8 ,nothing that will interfere with
 the fundamental elements of the best   
ideas of all ages4 ,first of all it is  

advocated that we go down deeper into   
all theories4 ,temperance should not be 
applied merely to food and drink but    
must cover self-control1 repose of life1
 purity and depth of thought1 and a     
harmonious development of human nature4 
,the book tries to draw attention to    
many important things which are usually 
overlooked or not considered necessary  
to health and life4  ,the study of      
expression1 to choose only one example1 
reveals to us1 the necessity of a right 
poise of the body4 ,one of the leading  
teachers of science in this country1    
after fighting tuberculosis for three   
years1 changing climates and using all  
the help that science has provided1     
determined at last to go back to his    
work and to do his best even though he  
lost his life4  ,making a constant and  
careful study of himself he again began 
his life as a teacher4 ,he met with one 
with great knowledge of the human body1 
one who had studied it from many points 
of view4 ,he was surprised when that    

expert said to him3--,your dieting will 
not do you much good1 that is not your  
trouble4 ,you do not sit right nor stand
 right1 your chest is too low1 it not   
only cramps your breathing but what is  
still more important1 it cramps your    
stomach and all the other vital organs4 
,the scientist eagerly asked what he    
could do to recover his strength1 and he
 received a few valuable suggestions1   
which he followed1 and in six months he 
was stronger than ever4  ,as a student  
and teacher of human expression for     
nearly forty years1 ,i have found most  
important connections between man's     
mind1 body and voice4 ,the right use of 
the voice is next to impossible unless a
 man stands properly4 ,there are certain
 inter-relations between the simple     
conditions and actions of the body1 and 
the conditions and the true use of the  
voice are determined by the way a man   
thinks and feels4  ,a man must not only 
have right feeling but must express it4 
,he cannot get right expression without 

right thinking4 ,health1 itself1 is one 
of man's mental and emotional           
conditions4  ,this book is an endeavor  
to study human unfoldment from an       
all-sided observation of the whole      
nature of man4 ,man is a unity1 and an  
endeavor to establish health from a mere
 material point of view has always      
failed4 ,expression is a study from a   
higher point of view4 ,the organism is  
studied from the point of view of its   
mental function4 ,expression implies the
 subordination of the body to the       
actions of the mind4 ,this gives a truer
 point of view for an all-sided human   
development4  ,it also implies a study  
of the especial significance and use of 
certain primary acts of our lives3--such
 as the way we wake up in the morning   
and certain movements which are taken at
 that time by animals and normal beings4
 ,the stretches1 yawnings and           
breathings1 peculiar to that moment1 are
 never lost by animals1 but human       
beings1 with their higher possibilities 

but greater power of perversion1 lose   
the significance and helpfulness of this
 primarily instinctive movement4  ,the  
study of expression also reveals to us  
that certain emotions are normal or     
positive and develop health and         
strength1 while certain other emotions  
are negative and destructive of vitality
 as well as of manhood4 ,we also find   
that the emotions we choose to express  
become our own and1 therefore1 we should
 choose normal conditions of mind and   
emotions1 and express these consciously 
and deliberately1 especially at the most
 negative time in the morning1 when we  
first wake up4  ,expression is one of   
the necessary elements of human         
development4 ,we control emotions and   
control their expression4 ,we welcome   
noble thoughts or noble feelings1 and   
that which we welcome we become4  ,this 
book shows the smile1 laughter1 the     
taking of breath and the simple stretch 
as most important exercises which are to
 be regularly taken4 ,it also implies a 

deeper study into human co-ordinations2 
it tries to show a universal necessity  
of rhythm and is an endeavor to         
establish the higher principles of      
training in a way that makes them       
applicable to the most simple of human  
actions4  ,the student is requested to  
study himself1 to make a demonstration  
of every claim and of more than is      
claimed4 ,the exercises are so simple   
that anyone can try and prove them1 only
 let the trial be one continued long    
enough to be a real test4  ,the moment  
you awake center attention upon a       
pleasant thought or take an attitude of 
joy1 thanksgiving and love for all the  
world4 ,have courage and confidence that
 all evils will vanish2 express some    
normal feelings at once by the expansion
 of the chest1 a deep full breath1 an   
inward laugh or chuckle and an increased
 harmonious stretch of the whole body4  
,everyone will be tempted to say that he
 cannot control his thoughts4 ,he may   
say he does not wish to be a hypocrite  

and try to excuse himself for brooding  
over gloomy thoughts or the fear that he
 will not get through the day4 ,such    
lack of courage1 lack of faith1 lack of 
thanks for the beauties of life are sins
 which cannot be too strongly condemned4
  ,we can and must at once put ourselves
 in a positive attitude of mind4 ,we    
must begin our day with a song1 with a  
smile4 ,we must look upward1 not        
downward4 ,we must reject every         
discordant thought and accept accordant 
ones regarding the coming day4 ,it is a 
new day which brings new life1 new joys1
 new duties1 it may be new trials1 but  
these1 instead of being accepted as     
obstacles1 may be turned into           
opportunities4  ,the indulgence of      
negative thoughts in the morning may    
become a habit4 ,a great battle may have
 to be fought at first1 but perseverance
 and promptness can correct such evil   
tendencies4 ,it is at this time that the
 demon of regret and of disappointment  
is apt to lay hold of us2 the blackest  

thought in our lives likely to meet us4 
,observe that this was so of ,pippa4    
,though she awoke with joy1 and is held 
up as an ideal1 as she goes on thinking 
the darkest shadow of her life comes to 
her4                              ,if ,i
 only knew     ,what was my mother's    
face--my father1 too6  ,this thought1   
however1 she puts out of her mind by    
resolution1 by turning1 as we always    
should turn at such an hour1 to the     
,source4      ,nay1 if you come to that1
 best love of all     ,is ,god's2 then  
why not have ,god's love befall         
,myself as1 in the palace by the ,dome1 
,monsignor8--who to-night will bless the
 home     ,of his dead brother4  ,here  
must begin the heroic endeavor to live4 
,effort will be required for a time till
 the habit is formed4  ,instantly       
control the attention and express it by 
action4 ,give a positive welcome to the 
day and the light2 express positive     
thanksgiving for the thought that you   
have strength and that you have the joy 

of work to do4  ,it is in the morning   
that we should begin to live a new life1
 a simple life2 it is then that we      
should eliminate all whines and abnormal
 desires and open our hearts to receive 
the strength of a new day4  ,life1      
growth and development respond to joy4  
,every flower seems to smile to meet the
 sun1 and the little bird sings in the  
midst of its duties4  ,some scientists  
are hoping to discover the germ of old  
age1 and by destroying this to prolong  
life4 ,the real germ1 however1 of old   
age is found in the doubt and worry     
which we allow to enter the holy of     
holies of the heart at the holiest hour 
of the day4 ,if we guard the sacred     
shrine of thought and consciousness from
 impure1 unkind and discouraging ideas  
at the moment of awaking it may be truly
 said that the enjoyments of life as    
well as its length will be doubled4     
,the primary acts that express this joy 
are3 first1 expansion2 second1 taking a 
deep breath2 third1 stretching of the   

body2 fourth1 a smile or inward laugh4  
,sometimes these take place so rapidly  
as to seem to be simultaneous1 but close
 examination will reveal a sequence1    
though rapid4  ,as in life we have to   
live a truth to know or understand it1  
so an act of expression embodies the    
emotion4  ,true enjoyment is also always
 expansive4 ,anger and negative emotions
 cause constrictions1 while joy and love
 increase expansion4  ,as a man thinketh
 in his heart1 so is he4 ,it is the mind
 that makes the man4 ,when we reject a  
negative thought and accept a positive  
one we begin the real battle of life4   
,negative emotion1 every moment it is   
expressed becomes stronger1 and         
gradually takes complete possession of  
us4  ,prof4 ,james says that everyone   
should do something disagreeable every  
day1 but there is great danger in       
accepting anything as disagreeable4 ,we 
must not only do something disagreeable1
 but we must accept and do it as if it  
were an agreeable thing4 ,this is most  

important4 ,the attitude toward life    
makes all the difference4  ,another     
great teacher has said1 ,when a wrong   
thought comes in1 say1 ,out of my house1
 you don't belong here6  ,remember that 
the field of consciousness is a sacred  
shrine4 ,from it banish everything that 
is not full of joy and praise and       
comfort1 that does not give you strength
 and courage4 ,do as ,pippa did4 ,do not
 let the devil take possession1 as he is
 always ready to do at this time4  ,this
 battle must be fought at once4 ,there  
must be no delay4 ,idea will link itself
 to idea by the law of association of   
ideas1 and we shall soon form a habit of
 negative thoughts in the morning4  ,the
 great point to note is that we should  
live rational lives1 that we should give
 our attention and apply our own        
scientific knowledge and reason to the  
every-day duties of life1 and not       
disregard the duty we owe to ourselves4 
,men are continually doing something    
which they know to be wrong4 ,they      

indulge in thoughts which they know will
 poison their minds and characters4     
,they eat food which they know is not   
good for them4 ,they pour into their    
stomachs stimulants which they know will
 dull their higher faculties and powers4
  ,some tell us that life is a          
continuous battle4 ,it may be looked at 
in that way1 but if we look at it from a
 more rational point of view it is a    
continual reaching up for higher        
enjoyment4 ,every day and every hour we 
must be on our guard2 our theories must 
be a rule of life to be really obeyed   
and lived4 ,therefore1 to apply our own 
knowledge to the restoration or         
maintenance of life demands that we     
avoid that which is injurious1 and that 
we joyously1 gladly accept that which is
 helpful4  ,life is a sacred gift1 a    
privilege1 and an opportunity to be     
enjoyed1 it is to be lifted up1 and     
filled with high experiences4  ,to      
accomplish all these ends1 we should    
study those moments when we are in      

greatest danger1--those moments which   
are most important and when we are best 
able to control our attention and to    
command our feelings4  ,the one supreme 
hour is the hour of awakening4 ,if we   
can occupy a few minutes of this time in
 right thoughts1 and right movements    
scientifically directed and as simple as
 those of the animals1 the effect will  
be astonishing4  ,to come down to a few 
specific things that everyone should    
practice in order to be stronger1 to be 
more efficient1 to enjoy more and to    
live longer1 let us summarize a few     
general points4  7#a7 ,express joy first
 with laughter4 ,if you cannot laugh    
aloud1 laugh with an inner chuckle4 ,it 
is not enough to have joy1 it must be   
actively expressed to have an effect    
upon the organism4  7#b7 ,maintaining   
the joy and laughter1 express1          
therefore1 all harmonious extensions of 
the body1 that is1 all simple stretches4
 ,maintaining the laughter and the      
extension of the body1 expand the chest 

and torso as much as possible4  7#c7 ,on
 waking up1 take a thought of joy1 of   
courage1 of love toward all mankind1    
toward the day and its work4  7#d7      
,maintaining all previous conditions1   
take a full1 deep breath4  7#e7 ,set    
free with the simplest movements every  
part of the body4  7#f7 ,co-ordinate the
 parts of the body concerned in         
every-day work1 and sustain them with   
primary and normal activities4  7#g7    
,bring all the parts of the body into   
normal rhythm by alternative activity of
 the parts and in other ways4  ,to have 
good health we must rejoice1 laugh1     
extend1 expand1 breathe1 co-ordinate the
 primary parts of the body1 act         
rhythmically1 set free all the parts of 
the body and all the primary activities 
of function4  ,in short1 this book tries
 to move everyone to study the simplest 
things1 the simplest actions1 the most  
normal duties of a human being1 and to  
assert these and to exercise them the   
very first thing in the morning4        

,,iii  ,,what ,,is ,,an ,,exercise8     
,on account of the many misconceptions  
of the nature of human development1 will
 it not be well1 before beginning our   
program to consider seriously--,what is 
training8 ,what are some of its         
principles8 ,what can we do with        
ourselves by obeying nature's laws8 ,or1
 if these questions are too serious1 too
 difficult for a short answer1 should we
 not1 at least1 try to realize what is  
an exercise8  ,to many persons1 any kind
 of movement1 any jerk or chaotic       
action1 is an exercise4 ,they think that
 the more effort put forth1 the better4 
,thus some teachers of voice contend    
that1 to be an exercise1 there must be  
muscular effort in producing tone4 ,on  
the contrary1 many movements are        
injurious2 unnecessary effort will      
defeat some of the most important       
exercises4  ,the exercise must obey the 
laws of nature4 ,it must fulfill        
nature's intentions1 stimulate nature's 
processes1 awaken normal1 though        

slumbering activity4  ,an exercise is of
 fundamental importance to all human    
beings4 ,man comes into the world the   
feeblest of all animals4 ,he has the    
least power to do anything for himself1 
but he comes with possibilities of      
higher love and union with his          
fellow-men4 ,he comes into the world    
with a greater possibility of unfolding 
than any other created being4           
,accordingly an exercise is a means of  
progress1 a simple action which a man   
must use for his own unfoldment4  ,an   
exercise is a conscious step toward an  
ideal4  ,man is given the prophetic     
power to realize his own possibilities4 
,we can hardly imagine an exercise      
independent of the conscious sense of   
the highest and best attainments1 of    
thereby making ourselves stronger and in
 some way better4  ,this ideal is       
instinctive1 even on the part of        
animals1 in fact1 the animal            
instinctively regards its own           
preservation1 its own unfoldment and the

 reaching of its ideal type4  ,a tree   
will cover up its wound and reach out   
its branches freely1 spontaneously in   
the direction of the light and toward   
the attainment of its own type4  ,with  
man the ideal is a matter of higher     
realization4 ,we have the lower         
instincts in common with the animals but
 we have also something higher4 ,there  
is inborn in us a conception that man   
transcends all present conditions4  ,an 
exercise is a step towards the          
attainment of a chosen end4             
,accordingly we have high exercises and 
low exercises2 exercises on a mental and
 on a physical plane2 exercises that may
 train men down to an abnormal type2    
exercises also that are intellectual1   
imaginative and spiritual4  ,everywhere 
in nature there is a low and a high4 ,in
 animals of a high order of unfoldment  
there is specific functioning of every  
part but in those of a low order the    
functions are confused4 ,the organs are 
not so well differentiated4  ,even in   

human beings1 in the process of         
degeneracy a man loses a greater variety
 of his powers1 and his very voice and  
body lose some of those characteristics 
which belong to the ideal member of the 
race4  ,a true exercise always brings   
sound and specific parts into action4   
,part is differentiated from part4 ,all 
parts are made more flexible and more   
capable of discharging a function       
distinct from all other parts of the    
body4 ,a true action of the hand cannot 
be performed by the foot nor can a foot 
become a hand except by a process of    
degeneracy4  ,an exercise implies a     
struggle upward over against a drift    
downwards4  ,an exercise is an          
aspiration4  ,an exercise is a          
demonstration1 it reveals a man's best  
to himself4 ,it is a process of         
translating his dreams into reality4 ,it
 is the only proof of himself1 his      
intuitive language4  ,an exercise is not
 physical but mental4  ,never regard    
your exercises as merely physical4 ,the 

expression physical training is a       
misnomer4 ,all training is the action of
 mind4 ,it may manifest itself in a     
physical direction1 but training        
itself1--the putting forth1--is mental4 
,it is the emotion we feel more than the
 movement that accomplishes results4    
,no matter who laughs1 consider your    
morning exercises sacred to you4 ,make  
them a part of your very life and       
habits1 and put into them your thought  
and the attitude of your mind toward    
your fellow-beings4  ,you will be       
tempted to regard such movements as     
merely mechanical and artificial4 ,you  
will be tempted to think they are just  
the ideas of some crank4 ,put all this  
aside4 ,begin your exercises joyously   
and happily1 for the very pleasure of   
the action4  ,remember that you are not 
a body in which you have a soul2 you are
 a soul and have a body4 ,the cause of  
everything1 even of health1 is in our   
minds4 ,our awakening is not a physical 
matter4  ,there is no power in the      

material body to move a finger4 ,an     
exercise is bringing a mental action    
into manifestation4 ,however physical an
 action may appear1 its only            
significance is as an act of mind4  ,an 
exercise is an expression4  ,it is an   
act of being1 not of body2 it is        
activity of being in action of body4    
,there is no such thing as physical     
expression4  ,expression is not merely a
 reflex action4 ,it is the emanation of 
activity4 ,it is the union of thinking1 
feeling and willing4  ,an exercise      
implies that we can choose what we are  
to express4 ,it implies also that we can
 consciously regulate1 guide or         
accentuate our mental1 imaginative and  
emotional activities4  ,here we find the
 importance also of expression as an    
educational view4 ,repression and       
suppression may be injurious to health4 
,expression is necessary even for the   
proper functioning of the vital organs4 
,impression implies the conscious use of
 an impulse4 ,it implies the ability to 

share our ideas1 feelings or experiences
 with others4  ,an exercise is a means  
of turning an impulse in a higher       
direction4 ,it implies also the curbing 
of abnormal impulses4  ,exercise implies
 stimulation of normal functioning4 ,it 
is an endeavor1 but one in accordance   
with principle4  ,thus1 an exercise is  
an expression of an aspiration4         
,exercise implies many things4 ,it      
implies that a man may be low down but  
that he can rise2 it implies that if he 
begin early and work patiently enough he
 can control1 soon or late1 his nature4 
,he can control the expression of his   
being and every manifestation of life if
 he will only come close enough to the  
fountain-head of thinking and feeling4  
,he must be willing to demonstrate on an
 humble plane1 and1 while striving for  
the highest ideal1 take the simplest    
exercise as the first step of the       
ladder4  ,an exercise localizes         
function4 ,every part of the body1 even 
every muscle has certain functions to   

discharge4 ,awkward men use the wrong   
part to perform a certain action2 part  
interferes with part4 ,a true exercise  
will train each part to discharge its   
own function and bring it into          
harmonious co-ordination with other     
parts4 ,it will stimulate both growth   
and development but make growth precede 
development4  ,while aspiration is      
universal it becomes conscious in a     
human being4 ,we have definite ideals   
and not only instincts for their        
attainment1 but we can adopt rational   
methods for their realization4 ,we have 
not only an instinctive consciousness of
 what is normal but a deep intuition    
that we can improve every power of our  
being1 every agent of our body and every
 tone of the voice4  ,a simple1 a most  
commonplace action1 when done with      
aspiration becomes an exercise4 ,in     
fact1 everything that man does is part  
of the training4 ,a true list of        
exercises must reflect the spirit of all
 life4  ,a normal man can distinguish   

between a wrong and a right exercise1   
between that which will lift him upward 
and that which will cause degeneracy4   
,when men give up to their lower        
appetites they strengthen the downward  
impulses1 but the mind can be awakened  
and every little step will become a     
demonstration of higher possibilities4  
,an exercise is a demonstration to a man
 of his possibilities4  ,sometime the   
science of sciences will be that of     
training and education4  ,all over the  
organic world we find tendencies toward 
degeneracy or downward2 and we find     
everywhere aspirations or activities    
upward4  ,every bird1 every rose1 every 
blade of grass is trying to reach an    
ideal4 ,this universal upward tendency  
or process we call by some big words    
which confuse our minds and obscure the 
facts4  ,an exercise is not only mental 
but emotional1 not only expressive of   
thought but of normal emotion4  ,the    
wise doctor looks at his patient4 ,he   
does this not only to recognize the     

patient's condition but to see how much 
courage he has1 how much joy1 how gladly
 he accepts life4  ,an exercise demands 
accentuation of extension4  ,muscles    
should have a certain normal length and 
the power of relaxation to take a       
certain length4 ,on account of abnormal 
positions1 such as obtain during sleep1 
certain muscles become unduly elongated 
and others too short4 ,to restore the   
balance of proper proportions those     
shortened need extension and the        
elongated need shortening4 ,accordingly 
the so-called extensor muscles of the   
body need frequent action4  ,the effect 
of these stretches is to harmonize the  
vital forces4 ,when a man lies upon his 
bed1 as has been said1 he breathes less1
 the circulation is more or less        
impeded2 hence1 the dull feeling and    
unwillingness to rise4  ,the stretch    
also equalizes the circulation4 ,it     
affects the veins where the pressure of 
blood is weakest1 where there is a more 
immediate indication of congestion1 so  

that the bad blood flows away1 and the  
good blood from the arteries where the  
pressure of blood is strong1 flows in1  
and the processes of life go on with    
more decision4  ,there is still another 
explanation why the stretch is so       
important4 ,it is primarily activity of 
the extensor muscles and is vitally     
connected with all true expansion4 ,the 
flexor muscles on account of the        
position in sitting and because of a    
lack of expansive activity1 often become
 too short4 ,they can be extended only  
by activity of the extensor muscles4    
,the stretch is the special and         
instinctive action of the extensor      
muscles in response to a distinctive    
demand for freedom of the organs1 or    
harmony of the whole myological         
mechanism4 ,it is also1 as has been     
said1 closely connected with the        
circulation1 and the activity of the    
vital organs4  ,there is no more        
important exercise than stretching4 ,its
 neglect is one of the strange things in

 training4 ,one who wishes to be        
stronger1 to have the normal possession 
of all his faculties1 powers and organs1
 can be initiated and secure the result 
most rapidly1 by the use of this simple 
and elemental exercise4  ,an exercise is
 an act of expansion4  ,the action of   
man's body consists of expansion1       
contraction and modulation1 the latter  
being the union of the other two4  ,true
 energy expresses itself primarily by   
expansion4 ,life expands and any        
increase of new life and all positive   
emotions cause an increase of expansive 
activity in the body4  ,the study of    
expansion reveals to us the fact that   
expansion and contraction furnish the   
many elements of all human action1 but  
that expansion is first1 that expansion 
expresses joy1 exhilaration1 animation  
in life1 and that contraction1 aside    
from its co-ordination with expansion in
 causing control in intensity1 expresses
 antagonism1 hate1 anger1 pain4         
,accordingly this book assigns certain  

fundamental expansions1 which everyone  
should practice and does practice if he 
obey his own deep instincts4  ,negative 
emotions1 such as fear1 despondency1 or 
antagonism1 cause contraction and tend  
to constrict the vital organs4  ,it can1
 of course1 be seen at once that        
expansion is due to the activity of the 
extensor muscles4 ,the stretch is1 in   
the main1 an expansion4 ,at any rate1 it
 is always associated1 co-ordinated1    
when properly performed1 with expansion4
  ,moreover1 if we observe the action of
 animals and all true spontaneous       
actions in a human being1 we observe    
that the activity of expansion begins in
 the centre of the body4 ,it is at this 
point that we should initiate our       
expression4 ,the actions in the middle  
of the body are more conditional than   
those in the feet1 hands1 or limbs1 but 
the awakening of conditions should      
precede modulation4 ,a certain activity 
of expansion and diffusion is the very  
basis of all conditions4  ,all exercises

 should naturally begin with expansion4 
,a true exercise means an increase of   
activity4 ,moreover1 not only does life 
expand1 but all positive emotions1 such 
as joy1 love1 courage1 cause activity of
 the extensor muscles4 ,these emotions1 
as is universally known1 improve health4
  ,if we observe the structure of the   
torso1 we find that the chest has no    
prop from below2 that the ribs are      
placed at an angle with the spine1      
sloping downwards as low as forty-five  
degrees1 while at times they may be     
lifted seventy-five or eighty degrees or
 more4 ,the expansion of the chest lifts
 the ribs4  ,if we study a skeleton1 we 
see that it must be suspended1 that it  
cannot be propped up4  ,man1            
accordingly1 stands and walks primarily 
on account of the active expansion of   
his whole chest4 ,he is the one animal  
that has levitation1 as will be shown   
later4  ,we find that under the ribs in 
the torso are all the vital organs4 ,the
 lungs1 the heart1 the stomach1 all     

these depend for their normal position1 
their normal action upon the expansion  
of the chest4  ,when a man stands1 the  
tendency for the chest is to sag4 ,there
 are no bones to elevate it4 ,man has   
levitation as well as gravitation1 and  
the expansion and elevation of the chest
 lie at the basis of all good position  
in standing1 sitting and also walking4  
,there are certain co-ordinate curves1  
beautiful1 spiral1 rhythmic1 in a normal
 and healthy human being4 ,these curves 
depend upon this expansion of the chest4
  ,all the best gymnastic exercises     
centre in the development of activity in
 the muscles concerned in keeping the   
chest elevated and harmoniously         
expanded4  ,when we study the expression
 of this part1 we find that it reveals  
energy and courage and all the noble1   
positive emotions of a human being4  ,a 
passive chest expresses indifference1   
inactivity1 fear1 discouragement1 a     
sense of weakness1 unwillingness to     
awake and rise up to meet emergencies4  

,a sunken chest1 accordingly1 is an     
indication of a tendency to disease1    
simply because it expresses a negative  
mental state or one favorable to the    
reception of abnormal conditions4  ,the 
expansion of the chest1 on the contrary1
 reveals that happy acceptance of life1 
that active1 energetic determination to 
control abnormal conditions which will  
ward off all disease and eliminate all  
failure4  ,this expansion of the chest1 
as we can see1 is one of the most       
elemental actions of expansion of the   
human being4 ,we shall observe later    
that this activity is directly concerned
 with erect posture4 ,all actions in a  
normal condition co-operate or          
co-ordinate4 ,this expansion frees the  
respiratory muscles and all the vital   
organs1 gives man command of the        
elemental action of his body as a whole2
 that is1 his erectness expresses higher
 emotions and experiences4  ,an exercise
 implies co-ordination4  ,an organism   
exists only by virtue of certain        

co-ordination of parts4 ,training       
improves and extends this co-ordination4
  ,co-ordination is the simultaneous    
union of many different elements or     
actions in different parts of the body4 
,an exercise is rhythmic4  ,when        
exercises are performed in obedience to 
the law of rhythm1 better results will  
follow4 ,rhythm is a law of man's being4
 ,action and reaction imply a human     
being doing his little part and then    
accepting the greater work out of the   
heart of the universe4 ,action and      
reaction1 activity and passivity1 the   
giving and the receiving1 everything    
natural is rhythmic4 ,absence of rhythm 
is death4  ,an exercise is simple4  ,the
 best exercise is the simplest in its   
movements4 ,it is not the spectacular   
actions of an exercise that make it the 
best4 ,as every exercise is a struggle  
upward it must necessarily be an        
emphasis of something elemental and     
normal4  ,any movement is normal when it
 is part of the discharge of an         

elemental or distinctive action of any  
agent or part4  ,the difference between 
accidental and elemental needs more     
discussion4 ,working upon accidentals   
secures weak results1 perverts and      
interferes with free function4 ,working 
upon elementals brings freedom1 power4  
,,iv  ,,program ,,of ,,exercises   ,as  
all training is a reaching upward       
towards an ideal so an exercise is a    
single step and the first exercise      
should be the most primary action4 ,the 
primary condition of all growth is a    
certain joyous awakening1 an expansive  
enjoyment of life4  ,take a joyous      
thought and express it in active        
laughter4  ,no matter how dull or weary 
you feel when you first awake1 joyously 
accept the new day4 ,use the following  
exercises and actions as you would a    
cold wet towel on your face or hands4   
,look on the sunny side at once and     
laugh4 ,we can possess a feeling only by
 expressing it2 we enter into possession
 of the day only by using it4  ,it is   

easy to look at the light1 easy to      
breathe1 easy to stretch1 to expand1    
easy to remember something joyous1 easy 
to smile and easy to laugh4  ,if your   
body feels weak and sluggish1 and you   
have great indifference to movement     
there is all the more reason for        
promptness4 ,if you will joyously extend
 your arms1 expand1 breathe deeply and  
laugh1 you welcome life and joy and give
 them a chance to take possession of    
your being and body and you will soon   
feel courageous instead of gloomy1      
strong instead of weak1 rested instead  
of weary4  ,none of these exercises     
require a great expenditure of vitality4
 ,performed1 as many of them are1 lying 
down1 however energetically you may do  
them they will bring little or no       
weariness4 ,though the exercises do not 
require much vitality they should be    
practiced vigorously to accomplish the  
best results4   #a4 ,,primary           
,,expansion ,,and ,,extension       ,on 
waking1 take a courageous1 joyous       

attitude of mind4 ,chuckling            
deeply1 actively expand the whole body1 
take a deep breath and      co-ordinate 
harmoniously as many parts as can be    
brought into      sympathetic activity4 
,stretch the arms upward and the feet   
downward      as far as possible1 and   
repeat at least twenty times4  ,an old  
writer gave dilatation as one of the    
primary characteristics of life4 ,a     
certain distention of all parts of the  
body is the beginning of the renewal of 
energy and a primary manifestation of   
life4 ,we must give room to the life    
forces1 feel the diffusion of energy    
into every part4 ,the sense of          
constriction1 due to lying in a cramped 
position1 can be easily removed by this 
primary exercise4  ,the chief elements  
in this primary distention of the body  
are found in the stretch and expansion  
of the torso1 in deeper1 fuller         
breathing1 in the sense of diffusion of 
life1 in greater satisfaction and in    
laughter4 ,these elements should be     

practiced on waking up4  ,the stretch   
should be in the nature of an           
indulgence1 an instinctive longing on   
first awaking1 a longing in common with 
all animals4 ,it ought to be enjoyable  
and a help to sustain the laughter4     
,count one for the active movement1 or  
stretch1 two for the staying of the     
active conditions1 three for the gradual
 release of activity1 and four for      
complete relaxation4  ,the exercise1 as 
most of the others1 should be repeated  
twenty to twenty-five times1 counting   
four for each of the preceding          
movements4 ,this will require eighty to 
one hundred counts4 ,each of the four   
actions of the muscles should be        
carefully distinguished and accentuated4
  ,counting four in this way for an     
exercise and for each of the first steps
 obeys the law of rhythm1 accentuates   
all the elemental actions of the muscles
 and establishes primary conditions of  
healthful activity in all the vital     
organs4  ,the simultaneous elements or  

actions in this first exercise are of   
such importance that it is well to      
practice each one separately1 either    
before or after the general exercise4   
,this distinct practice prevents the    
slighting of any of these elemental     
conditions1 restores harmony and        
stimulates normal functioning of all    
organs4 ,in fact1 all these actions are 
really necessary conditions and should  
be present as elements of all exercises4
  ,the following exercises 7#b-e7 are   
important1 individual accentuations of  
the essential actions of this general   
exercise1 and the conditions of all     
exercises4  ,the student should         
carefully study his tendencies to omit  
or slight any one of these elements and 
accentuate carefully not only every step
 separately1 but observe with especial  
care the one most needed4   #b4         
,,initiatory ,,exhilaration             
,sustaining the extension and full      
breath1 laugh heartily1 with      little
 or no noise1 chuckle to yourself       

persistently for several      minutes4  
,centre the laughter in the breathing   
and the torso4  ,joy and laughter must  
be considered the first condition of all
 exercise4 ,the reasons have been       
explained4 ,if you are still sceptical1 
observe and experiment4 ,everything that
 is truly scientific can be proved or in
 some way demonstrated4 ,as this is one 
of the basic principles of this book and
 its companion volume1 ,the ,smile1 and 
as joy and laughter are met as the first
 exercise of our program1 it may be well
 to summarize some of the arguments3    
,exercise in laughter sets free the     
vital organs and brings all parts into  
harmonious1 normal activity1 stimulates 
the circulation1 quickens the metabolism
 of the cells and causes elimination4   
,each of these topics might receive many
 pages of discussion4  ,you will be     
tempted to omit the practice of the     
chuckle1 but it should be especially    
emphasized4  ,it expresses and          
accentuates the permanent possession of 

the joyous thought4 ,no other exercise  
can so stimulate a right attitude toward
 life1 as well as restore the normal    
condition of the vital organs4  ,it has 
also1 as have all of these exercises1 a 
beneficial effect upon the voice4 ,in   
fact1 all good exercises tend to improve
 the voice4 ,this is one of the most    
important tests of an exercise1--does it
 affect easily1 naturally and normally  
the vocal organs8   #c4 ,,harmonic      
,,expansion       ,sustaining laughter  
and extension1 sympathetically and      
joyously      elevate and expand the    
chest as far as possible4  ,feel the    
breast bone separate farther from the   
spine1 easily and naturally as in the   
expression of joyous courage4  ,expand  
slowly1 sustain the expansion1 gradually
 release1 then rest1 that is to say1    
perform the exercise in the same        
quadruple rhythm of the harmonic        
extension4  ,in this exercise you should
 feel a deepening of the chest chamber4 
,it is well at first1 until you get the 

exercises correctly1 to place one hand  
at the back1 the other on the chest1 and
 in expanding to feel the two hands     
separate4  ,this expansion should be    
sustained for several seconds4 ,the     
release should follow gradually4 ,there 
should be a repetition of the expansion2
 you should feel a sympathetic activity 
all through the chest and torso4        
,sudden collapses should at all times be
 avoided1 and they should especially be 
avoided in exercises of the chest and of
 the central organs4  ,the free1        
expansive facility of the whole chest is
 the measure of the health1 strength1   
grace and normal actions of a human     
being4 ,it is of primary importance4    
#d4 ,,respiratory ,,accentuation        
,keeping the body extended1 the chest   
well expanded1 take a deep1      full   
breath1 hold it a moment and gradually  
release it1 then wait a      second     
without greatly lessening the expansion 
of the chest  ,in this exercise be sure 
to accentuate the four elemental parts  

of an exercise4 ,taking breath1 the     
active stay of the breath1 the gradual  
release and then the complete surrender 
of the direct respiratory muscles3 that 
is1 accentuate the four steps or        
elements as in most exercises and avoid 
the temptation to jerk and to exaggerate
 minor parts or actions4 ,constrictions1
 inharmonious and unrhythmic jerks are  
always out of place in any exercise4    
,the best results can be obtained only  
by observance of principles4  ,do not   
force the breath out4 ,allow it to pass 
out easily and normally4 ,increase the  
inspiration rather than the expiration4 
,the air will tend to pass out too      
quickly1 reserve it and allow it to pass
 out steadily and regularly4  ,we find  
that the taking of breath is associated 
with the result of expansion and vitally
 connected with the conception of       
impressions and expression1 and so is a 
necessary part4  ,the expanding of the  
chest causes greater room in the        
thoracic chamber and breath flows in    

naturally4 ,this exercise1 however1     
implies that we should consciously and  
deliberately accentuate expansion and   
the taking of breath4 ,it aids in the   
realization of life and the diffusion of
 activity4  ,man breathes over          
twenty-five thousand times in           
twenty-four hours4 ,he can get along    
very well on two or three meals of food 
and six or eight glasses of water1 but  
with as low as fourteen thousand breaths
 a day1 he is flat on his back and has  
hardly enough power to move hand or     
foot4  ,we live on air4 ,this is one    
reason why the expansion of the chest is
 so important4 ,it gives room for       
breath4 ,in fact1 in breathing we do not
 suck breath into the lungs4 ,air       
presses fifteen pounds to the square    
inch to get into the lungs4 ,expansion  
is1 therefore1 the primary element in   
breathing4 ,we should1 however1 at times
 not only expand fully but consciously  
draw in breath4 ,we can expand the chest
 while sustaining it and drink breath   

into the very depths of our lungs4      
,thus the exercise requires us to take  
as much breath as possible1 to retain it
 a moment1 then slowly give it up and at
 last to relax completely the diaphragm1
 all the time sustaining the chest      
expansion4 ,preserve still the quadruple
 rhythm4 ,of course the exercise can be 
done with dual rhythm1 and it will be   
helpful1 but the accentuation of all    
four of the primary actions will        
accomplish more than double the         
beneficial results not only for health  
but for the voice4 ,it develops the     
retental action of the breath4 ,a true  
use of the voice demands a full chest4  
,this exercise strengthens the muscles  
that reserve the breath and support the 
tone4  ,the process of respiration is   
most directly necessary to all the      
actions of the human organs4 ,it is an  
essential part of circulation4 ,the     
breath we take meets the blood4 ,the    
blood is carried from the heart through 
the lungs and back to the heart1 then   

out through every organ of the body and 
back again to the heart4 ,the whole     
circulation is a mighty process by which
 the blood receives sustenance1 bears   
this to every organ of the body and     
carries back the refuse which is        
oxidized and given out by the lungs4    
,the blood1 according to the earliest   
tradition1 is the life4  ,all ancient   
writers on long life regard the control 
of the breath as a fundamental sign4 ,a 
person with little control of his       
breathing is doomed to a short life4    
,nature has so constituted us that at   
the moment of some excitement1 or the   
reception of some impression1 or the    
instant we try to do something unusual1 
we take a greater amount of breath4 ,in 
any exercise1 always allow the breathing
 to act freely4 ,observe that breathing 
is the initiatory act or condition of   
all human effort4 ,it is a sign of the  
reception of an impression and is thus  
one of the conditional acts of          
expression4 ,breathe deeply and freely  

at all times4 ,a deliberative breathing 
exercise1 such as the preceding1        
strengthens all the respiratory muscles 
and corrects abnormal tendencies4   #e4 
,,primary ,,co-,,ordination ,,in        
,,levitation       ,simultaneously lift 
and expand the summit of the chest as   
you      actively extend the balls of   
the feet downwards4  ,the opposition    
between the lifting of the chest and    
extending the balls of the feet takes   
place in all good positions in standing 
and walking4 ,this exercise initiates or
 accentuates the co-ordination of the   
muscles used in standing4 ,it tends also
 to harmonize and bring into unity all  
the conditions so far attained1 and     
gives practical application to those    
parts of the body which are active all  
day1 in standing1 walking and in        
sitting4  ,all exercises must be        
performed rhythmically4 ,there are many 
elements in rhythm1 one is activity and 
passivity1 and another is the           
alternation of parts3--one limb is      

active and this helps alternation or    
rhythm4   #f4 ,,harmonic ,,and          
,,rhythmic ,,extension       ,lift the  
chest and extend the right foot         
downward1 then lift the      chest with 
the downward extension of the left foot1
 rhythmically      alternating from one 
to the other4 ,this is the first step in
 the      development of rhythm4  ,this 
alternation is still more akin to the   
action of the body in standing and      
walking4  ,allow the hip to extend      
outward on the same side which is being 
extended4  ,co-ordination1 that is a    
simultaneous and sympathetic union of   
many parts in one action or a harmonious
 variation of a primary response in many
 parts1 is one of the primary           
characteristics of the organism4 ,it can
 be secured by a certain feeling that   
the whole nature shares in the exercise1
 that the whole body responds to the    
whole being of man4 ,it is a direct     
expression of joy and sympathy4 ,in an  
involuntary performance there is always 

less co-ordination than in a sympathetic
 motion4 ,these are feelings vitally    
necessary to co-ordination and we must  
not only have and feel them1 we must    
express them in the body4  ,the         
alternation of exercises introduces     
rhythm1 which has been found to be one  
of the most fundamental elements in     
training4 ,rhythm consists of proportion
 in time4 ,this proportion is in        
alternation3 alternation of activity and
 passivity1 and in alternation of one   
part with another1 as in walking4       
,rhythm is the continuity of            
co-ordinations4 ,co-ordinations cannot  
be properly preserved without rhythm nor
 can there be rhythm without            
co-ordinations4  ,the exercises #b to #f
 should all be included in ,no4 #a4     
,they should also be individually       
practiced in order to accomplish the    
best results and to avoid the omission  
of any of these primary elements which  
should be present in and co-ordinate    
every true exercise4  ,after being      

practiced individually1 exercise ,no4 #a
 should be practiced several times with 
a greater co-ordinating union of all the
 elements4 ,the feeling of satisfaction 
and joy should be realized at once4     
#g4 ,,co-,,ordination ,,of ,,primary    
,,conditions       ,repeat ,exercise    
,no4 #a2 stretch first the right arm and
 also the      leg1 bend the left arm   
and left leg and so on in alternation4  
,preserve all the movements4       ,the 
difference between this exercise and    
,no4 #a is the stretching of      each  
side in alternation4 ,the same elements 
should be included4   #h4 ,,primary     
,,co-,,ordinate ,,voice ,,conditions    
,sustaining all the foregoing           
conditions2 extension1 expansion and    
diffusion of feeling1 the retention of  
the breath and the      simultaneous    
openness and relaxation of the throat1  
laugh low but      heartily3--ha ha1 he 
he1 etc4  ,the tone should be soft and  
pure4 ,the softer the better4 ,if there 
is any danger of waking or disturbing   

someone the exercise should not be      
omitted but practiced softly4  ,joy must
 not only be felt1 it must be expressed4
 ,this series of exercises is based upon
 the fact that the greatest exercises   
are expressive movements4 ,the smile on 
the face and active laughter should be  
used as direct exercises1 not only for  
the body but also for the voice4  ,this 
exercise implies some understanding of  
the fundamental elements of vocal       
training4 ,the primary co-ordination of 
voice conditions1 that is1 the          
sympathetic1 harmonious and elastic     
retention of the breath causing the     
co-ordinate passivity at the throat has 
been explained in ,mind and ,voice4     
,this was my discovery and the mastery  
of it has helped thousands out of       
ministerial sore throats and other      
abnormal conditions1 and1 to my mind1 is
 proved as a fundamental principle4 ,it 
is of the utmost importance that this   
little exercise should be practiced in  
accordance with the principle4 ,the     

great point of the exercise is the      
elastic1 sympathetic retention of the   
greatest possible amount of breath and  
the simultaneous passivity and openness 
of the throat4 ,the study of laughter or
 the best possible tone anyone can make 
will enable him to realize this deep but
 simple principle4  ,the effect of this 
exercise is to centre the breath and to 
harmonize the activities of the whole   
man4 ,the central organs should always  
be exercised before the organs of the   
surface4 ,the laughter must be sincere1 
genuine1 hearty and natural4  ,no one   
can imagine what wonderful effects can  
be brought to the voice by such simple  
exercises as these4 ,the voice is an    
index1 not only to mental and emotional 
conditions but to health4 ,the voice    
cannot improve truly without improving  
health4  ,we reserve breath and have a  
certain sympathetic fullness due to     
retention of the breath in the middle of
 the body4 ,simultaneously there is an  
openness of the whole throat and tone   

passage4 ,all the organs of voice are   
thus brought into right conditions4     
,when this condition is violated there  
is a misuse of the voice4  ,vocal       
training consists in the use of such    
simple exercises as will establish all  
these conditions that have been         
mentioned1 especially the last4 ,the    
conditions of voice must be             
co-ordinated1 the vocal organs must     
respond to thinking and feeling4 ,we    
cannot ignore1 we must demonstrate on   
every plane4 ,man is given the greatest 
opportunity for progress4 ,it is an     
opportunity he must take4 ,there is no  
growth1 no advance without labor4 ,the  
labor may not be voluntary1 it may not  
be hard1 but man has his work to do4 ,it
 is a joyous work4 ,man has an          
instinctive desire for right exercise   
which will enable him to really unfold  
his faculties and demonstrate his       
powers4   #i4 ,,freedom ,,of ,,vital    
,,organs       ,lying as before1 placing
 both hands flat upon the stomach1      

keeping      the body extended and      
expanded1 breathing full and free1      
manipulate      in a circular1 triple   
rhythm or backward and forward1 in dual 
rhythm1 all the vital organs4 ,the      
thumbs may be placed up under the       
floating ribs4  ,this exercise is       
usually given first in ,swedish medical 
gymnastics4 ,it is especially for the   
stomach1 though it has a vital action   
upon the liver and other organs4 ,such  
manipulations are beneficial to a       
dyspeptic or to one suffering from      
congestion of the liver1 or from        
constipation4 ,it is a very important   
exercise and stimulates all the parts so
 that they will receive more benefit    
from the following exercises4  ,when any
 particular part1 such as the stomach or
 liver1 is found a little tender or     
sore1 special attention should be given 
to this spot4   #aj4 ,,freedom ,,of     
,,the ,,torso       ,preserving primary 
conditions1 turn the hips vigorously as 
far as      possible one way and then   

the other4  ,this gives a vigorous twist
 through the centre of the body4 ,it    
affects the stomach1 liver and all the  
vital organs1 and if the chest is kept  
expanded and a full breath is retained1 
it greatly affects the diaphragm and    
action of the respiratory muscles4      
,these movements may be taken also with 
dual and with quadruple rhythm4 ,if done
 slowly and steadily1 in true rhythm and
 sequence1 they will accomplish         
surprising results1 and bring about a   
deep harmony4 ,if there is congestion   
the exercise should be performed twenty 
or twenty-five times4  ,this exercise   
frees the torso and makes it flexible4  
,it strengthens the diaphragm and1      
obeying one of the fundamental laws1    
exercises the central muscles of the    
body4  ,do not give sudden jerks or     
sudden collapses1 but steadily1         
definitely and vigorously pivot the hip4
  ,in many people1 there are tendencies 
to congestion in the stomach1 and in the
 neck and throat4 ,this rotary action   

tends to remove these constrictions and 
to develop a certain flexibility in the 
whole torso4   #aa4 ,,freedom ,,of      
,,neck ,,and ,,throat       ,knead with 
both hands the whole throat and neck1   
moving every part      and eliminating  
any soreness or stiffness4  ,the night  
gown should be unbuttoned and the breast
 bare4 ,the fingers should be used and  
also the palm of the hand and the thumb 
so that every part of the neck and      
throat shall be set free4  ,in most     
persons spots will be found that have   
some tenderness or soreness1 especially 
if there is any cold or sore throat1 and
 these parts should receive careful     
attention and manipulation1 which should
 be continued until the soreness is     
removed4 ,persevere until the whole     
throat feels perfectly free and relaxed4
 ,it is often the case that some gland  
is weak and can be strengthened by this 
massage4  ,this exercise and that of the
 manipulation of the stomach1 as well as
 the exercises which follow1 have a     

wonderful effect upon the voice4   #ab4 
,,freedom ,,of ,,neck ,,and ,,head      
,pivot the head as far as possible to   
the right and then as far as            
possible to the left4  ,this exercise is
 also best practiced in quadruple       
rhythm4 ,the hands may be around the    
back of the neck4 ,knead deeply and     
remove any congestion4  ,the efficiency 
of this exercise may be increased by    
placing the hands on the neck so that at
 the moment of extreme pivot the hand   
may knead the parts4 ,this action of the
 hand increases the effect and tends1 in
 cases of congestion around the throat  
or ears1 to give great assistance       
towards the elimination of all abnormal 
conditions4 ,the other exercises for the
 manipulation of the throat tend to     
correct catarrhal conditions4   #ac4    
,,elevation ,,and ,,extension ,,of      
,,lower ,,limbs       ,observing all the
 conditions1 lift the right foot1 knee  
straight1      as high as possible1 then
 slowly release it1 then lift the left  

in      the same way4  ,the movement    
should also be done in quadruple rhythm4
 ,the lift should be slow1 and there    
should be a decided staying of the      
activity1 and then a very slow release2 
then complete rest4  ,the effect of this
 exercise is to accentuate further the  
idea of rhythm2 that is1 it requires    
alternate activity and passivity in     
sequence or a continuity of             
co-ordinations4  ,in performing this    
exercise almost an ache may be felt at  
the back of the legs1 especially at the 
back of the knees4 ,this is due to the  
fact that these muscles become too short
 in sitting and therefore need          
extension4 ,this exercise gives         
extension to these muscles4 ,similar    
aches will always indicate a lack of    
extension and call for special help and 
practice of the opposing muscles4  ,of  
course1 it can be seen that whenever    
parts of the body1 such as the knees1   
are kept bent1 the muscles at the front 
of the limb will grow too long and those

 at the back of it1 too short4 ,hence1  
when a man stands up there is a tendency
 to stand with the knee bent4 ,old men  
have a lack of firm backward spring in  
the knee4 ,it is the aim of several of  
the exercises to cure this4   #ad4      
,,extension ,,of ,,the ,,back           
,with the body well expanded1 kept      
straight1 breathing free and      full1 
lift the hips bearing the weight upon   
the back of the      shoulders and the  
heel4  ,this exercise needs to be       
practiced with quadruple rhythm slowly4 
,it gives wonderful exercise to the     
central muscles and organs of the torso4
   #ae4 ,,elevation ,,of ,,lower ,,limbs
       ,with the body well extended and 
all conditions sustained1 lift both     
legs1 knees straight1 hold1 slowly      
release1 then completely rest4  ,this   
exercise is the best help that can be   
given for a hollow back4 ,it also brings
 activity into all the abdominal        
muscles4 ,it will strengthen the muscles
 concerned in the support of the voice4 

,if the chest is kept well expanded and 
the lungs full of breath1 the exercise  
will have a wonderful effect upon the   
diaphragm and the respiratory mechanism4
 ,it will strengthen and deepen the     
breathing and make it more central and  
reposeful4   #af4 ,,rhythmic            
,,alternation ,,in ,,extension          
,combine the last two exercises and give
 them in alternation4 ,first1      lift 
the body1 then rest1 then lift both     
feet1 then the body1 and      so on4    
,this alternate movement will bring     
great relief4 ,the muscles are      more
 or less opposed2 at any rate1 the      
activity concerned in each      exercise
 will receive a rest during the other   
action4  ,this1 of course1 uses rhythm  
as an aid4 ,true1 natural rhythm is     
always helpful and should be introduced 
whenever possible4   #ag4 ,,rotary      
,,action ,,of ,,the ,,feet       ,with  
the heels resting upon the bed carry the
 balls of the feet in      the widest   
possible circle4  ,this exercise may be 

omitted1 but it is very important for   
one who is lacking in freedom in the    
feet or who suffers from cold feet4 ,it 
also brings into action the lower       
extremities and tends to further        
equalize the circulation4   #ah4        
,,mobility ,,of ,,the ,,face       ,rest
 a moment and feel a sense of           
satisfaction and then smile and         
place both hands upon the face1 covering
 it as far as possible and      knead   
the muscles1 so as to eliminate every   
constriction and allow      the         
diffusion of the smile to go into every 
part4  ,do not laugh at this exercise   
but observe the effect4 ,this exercise1 
however1 should be practiced in union   
with the smile4  ,pay especial attention
 to any part of the face where there are
 constrictions or tendencies to         
constriction1 and especially any part   
that may seem to droop4  ,where there   
has been a good deal of suffering or    
whining1 or both1 certain parts of the  
face1 especially the corners of the     

mouth1 are turned downward4 ,this       
habitual action causes the muscles that 
lift the corners of the mouth to become 
too long while the corresponding muscles
 that draw the mouth down become        
abnormally short4 ,kneading is1         
primarily1 to give extension to the     
muscles that have become too short1 and 
the laughter at the same time is to give
 exercise to the muscles that have      
become too extended or elongated4  ,all 
parts of the face will be brought into  
proportion4 ,crows' feet will be        
eliminated and the beauty and expression
 of the countenance greatly increased4  
,where there seems to be no muscle      
between the skin and bone1 as sometimes 
in the forehead1 there must be          
manipulation1 exercise of the weak      
muscles4  ,in the case of the face we   
have to bring in so-called secondary    
motions4 ,we have to use the hands in   
the way indicated to get any effect4 ,of
 course1 the effect will be temporary   
unless the disposition is changed4 ,the 

mental and emotional actions are always 
the primary cause1 but frequently the   
condition of the muscles has become such
 that it will take a long time to effect
 a change4 ,the exercises1 accordingly1 
are a wonderful help4  ,if one-tenth of 
the power of this exercise to help the  
countenance were realized1 it would not 
be neglected4  ,one of my students      
opened a room and secured quite a       
following in facial massage by using    
these exercises4 ,some cruder than this 
one were used1 though good results were 
accomplished4 ,this exercise1 as here   
suggested1 can be done by anyone alone4 
,if people use it who have constricted  
countenances1 they should carefully     
emphasize the smile4 ,that has not been 
done and hence the best results have not
 been secured4  ,the faithful practice  
of such an exercise and especially the  
study of the significance of the smile  
and the practice of laughter1 in union  
with other exercises for the stimulation
 of vitality1 will work wonders in the  

expressive mobility and beauty of the   
countenance4  ,it is worth ten times all
 the cosmetics as a beautifier4 ,it     
would banish ,beauty ,parlors4 ,it is   
not1 however1 for the restoration of    
beauty of the countenance1 but to bring 
blood into parts that are not used4 ,it 
has good effect upon catarrh1 headaches 
and neuralgia4  ,while resting the      
larger muscles of the body these two    
important exercises may be introduced1  
or they may be introduced as the last of
 the first series1 while lying on the   
back4   #ai4 ,,freedom ,,of ,,the       
,,scalp       ,placing the hands upon   
the head move the whole scalp freely and
      easily in all directions4  ,this  
is really the only effective remedy for 
imperfection at the roots of the hair1  
falling hair1 or baldness4 ,it will     
cause natural and rich growth of hair4  
,it is well1 also1 to pull the hair4    
,one specialist gives this as the only  
remedy to prevent it from falling out4  
,not only will such exercises improve   

the hair by improving the circulation   
around the roots1 but it will make the  
muscles of these parts more flexible4   
#bj4 ,,extension ,,and ,,freedom ,,of   
,,the ,,vital ,,organs       ,turn over1
 face downward1 with the body well      
extended1 bearing the      weight upon  
the toes and the elbows1 with the upper 
arm vertical1      lift the hips and    
torso till the body is extended in a    
straight      line4  ,be sure that the  
upper arms are vertical and the         
fore-arms parallel with each other4 ,try
 to keep the body as straight as        
possible and get the sense of extension4
  ,this may seem to be a severe         
exercise1 but it is not dangerous4 ,in  
fact1 more than any other exercise it   
tends to correct abnormal conditions in 
the central portions of the body4 ,it   
allows the vital organs to be suspended 
from another angle1 rests them1 and     
tends to restore all to normal          
conditions4  ,this exercise should be   
performed in quadruple rhythm1 steadily1

 and slowly4 ,attention should be given 
to the complete rest at the climax4     
,practice it a few times at first until 
the strength is sufficient to repeat it 
many times4  ,it is an unusually        
important exercise in case of any       
constrictions4 ,it strengthens also     
certain muscles of the torso which are  
apt to be neglected4  ,this making a    
bridge of the body1 supporting it by the
 upper arms which should be vertical1   
and the feet which should also be       
vertical1 has a great effect upon all   
the internal organs of the torso4 ,it   
affects any sort of displacement and any
 kind of congestion4 ,the exercises may 
be practiced slowly1 rising and then    
staying the activity for a little while1
 and then allowing the body slowly to   
descend4  ,take a good rest as the      
exercise is rather vigorous for some    
persons1 especially those who have any  
weakness through the torso4 ,those whom 
the exercise taxes are they who         
especially need it4 ,it should be       

repeated several times4   #ba4 ,,pivotal
 ,,elevation ,,of ,,the ,,head          
,pivot the head as far as possible to   
the right1 and then lift it             
backward4 ,release and carry to the     
left1 and lift it backward as      far  
as possible4  ,this exercise tends to   
strengthen the muscles at the back of   
the neck4 ,it helps the extension of the
 chest1 and strengthens those muscles   
which hold the head erect4   #bb4       
,,activity ,,of ,,the ,,royal ,,muscle  
,lift the head as far back as possible1 
then slowly draw the chin in            
lifting the back of the head high4      
,this exercise develops what sculptors  
call the royal muscle4 ,this muscle is  
active1 causes an erect head and gives a
 certain dignity to the carriage of the 
body and is usually associated with a   
properly expanded body4  ,of course1 it 
alone is not sufficient for a dignified 
carriage because there must be an       
expanded chest and the whole body must  
be normally erect4 ,this muscle1        

however1 plays an important part4 ,it is
 at the summit of the line of gravity   
and affects not only the carriage of the
 head but has a sympathetic effect on   
the chest4 ,when it is strong and       
vigorous it tends to make the whole body
 erect and to bring into sympathetic    
co-ordination all the muscles used in   
standing4   #bc4 ,,extension ,,of ,,hips
 ,,and ,,abdomen       ,with the body   
well extended lift the right foot1 knee 
straight1 as      far backward and      
upward as possible4 ,then release1 and  
lift the      left foot in the same way4
  ,this exercise should be used         
alternately and given a good deal of    
activity4 ,the heels may be extended or 
stretched downward as they are lifted4  
,this will give greater extension to the
 muscles at the back of the leg4  ,this 
exercise causes extension of certain    
muscles which are kept short when       
sitting4 ,it is also beneficial for the 
back4   #bd4 ,,rotation ,,of ,,right    
,,shoulder       ,turn over to the left 

side4 ,vigorously rotate the right      
shoulder1      carrying it in as wide a 
circle as possible4  ,this rotary action
 of the shoulders may be repeated       
several times in different positions of 
the body4  ,the exercise is important   
for the freeing of the whole torso4 ,the
 shoulders of most people are rather    
weak4 ,they should be strong and        
vigorous especially in brain workers    
because their action tends to affect the
 circulation of the blood toward the    
head4 ,it has also an effect upon the   
summit of the lungs and certain regions 
which need freedom4  ,the rotary action 
of the shoulders may be given best when 
lying on the side4 ,the action of the   
shoulders1 however1 should not be       
neglected as it brings a harmonious     
circulation in the region of the throat4
 ,the exercise tends also to affect the 
whole summit of the chest4  ,the active 
shoulder expresses animation and ardor  
in passion4 ,a good strong shoulder is  
also an indication of vitality4  ,the   

circular and rotary action of the       
shoulders1 the feet1 and the hips1 is   
best performed with triple              
rhythm1--first1 upward and forward2     
second1 backward2 third1 release4 ,the  
release may be quick and firm4  ,triple 
rhythm has a very sympathetic and       
stimulating effect4 ,the run is more of 
a triple rhythm1 while the walk is dual4
 ,all forms of rhythm1 all of the metres
 should be introduced into the various  
exercises4   #be4 ,,rotation ,,of ,,left
 ,,shoulder       ,turn over to the     
right side1 and rotate the left shoulder
 in the      same way4  ,whenever an    
exercise is taken for one side it should
 also be given for the other unless     
there is special reason for remedying   
some condition of one-sidedness4        
,exercises for the centre of the body   
should always be given the preference4  
,there should be as far as possible a   
series of exercises4  ,thus far1 the    
exercises are all used lying down4 ,they
 may be taken in bed but1 of course1 it 

would be better if the bed were firm and
 not too soft1 not too yielding and as  
level as possible4 ,the exercises would 
often be more helpful if taken on the   
hard floor4  ,it is better to sleep on a
 narrow cot as ,cornaro did4 ,this      
prevents our doubling up the body and   
contracting the vital organs4 ,everyone 
should lie down to sleep tall1 or long1 
and as expanded as possible4  ,another  
reason for sleeping on a cot is that    
there are no hindrances to lifting the  
arms behind the head in some of the     
first exercises4 ,if we sleep on a bed1 
when we exercise1 the body should be    
placed more or less across it so as to  
give more freedom to the arms1 or the   
arms may be stretched out straight at   
the side although this is not so good4  
#bf4 ,,elevation ,,of ,,chest ,,and     
,,breathing       ,sit erect1 as tall as
 possible4 ,expand the chest fully1     
carry the      arms forward1 then       
backward1 gripping the hands almost     
under the      shoulders1 chest out as  

far as possible1 taking a deep breath4  
,repeat this rhythmically many times1   
sustaining as far as possible      the  
expansion of the chest4  ,it will be    
observed that there will come naturally 
a desire to sit up4 ,it may be well     
before sitting up to turn on the back   
and rest a moment and feel the enjoyment
 of the actions that have been in the   
body4 ,if the exercises have been       
properly practiced1 there will be a     
sense of ease and satisfaction4   #bg4  
,,pivotal ,,flexibility ,,of ,,chest    
,sitting as erect as possible with      
actively expanded chest1 pivot      the 
shoulders and upper part of the torso as
 far as possible1 first      to the     
right and then to the left4  ,this      
exercise may be performed to advantage  
with quadruple rhythm4  ,this movement  
exercises almost the opposite muscles   
from ,exercise ,no4 #aj4 ,it also has   
the same beneficial results in the      
extension of the chest1 the removal of  
constrictions or interferences with the 

diaphragm1 and has a beneficial effect  
also upon the stomach and all the vital 
organs4  ,it is an important exercise   
for strengthening the muscles of        
breathing and deepening respiration4 ,it
 should be repeated many times4   #bh4  
,,extension ,,of ,,muscles ,,of ,,the   
,,back       ,stand1 stretch arms upward
 as far as possible1 then carry them in 
the widest possible circle4 ,relax the  
back and all parts of the      body so  
that the fingers come to the floor or   
near it4 ,then return      and carry the
 fingers as far back as possible4  ,this
 exercise brings extension into all the 
muscles of the back4 ,frequently1 it is 
the best possible exercise to develop   
the chest since the extension of a      
muscle also stimulates its right        
contraction4  ,the elbows and knees     
should be kept as straight as possible  
in this exercise4 ,the wide circle      
should be made not only in coming down  
but in going back forward and over      
backward4  ,this exercise causes great  

extension of the muscles4 ,the muscles  
from the heel all up the back of the    
legs and even of the arms are affected4 
,then in getting back the muscles of all
 the body receive a similar extension4  
,this action is very helpful for the    
development of erectness of the body4   
,it also causes alternation of the      
muscles and has a good effect upon the  
health4   #bi4 ,,extension ,,of         
,,muscles ,,at ,,the ,,side             
,standing erect carry the hip out over  
the right foot1 surrendering      the   
whole body to the left side4 ,allow the 
weight to be carried out      over the  
left foot1 the left hip being widely    
extended4  ,this exercise tends to get  
freedom for muscles at the side and the 
hip so that the hip upon which the      
person stands will naturally sway out to
 the side1 and the free hip will be     
surrendered1 bringing the body very     
naturally into its spiral curves4   #cj4
 ,,co-,,ordination ,,in ,,standing      
,standing erect1 expand the chest in    

opposition to the balls of the          
feet1 and allow the body slowly to be   
lifted seemingly from the      summit of
 the chest upward4 ,allow it to return  
very slowly and      steadily and to    
sink to the heels4 ,repeat many times4  
,this exercise should also be practiced 
upon each foot separately4 ,it          
establishes right co-ordinations of the 
body in standing and helps in           
establishing accordant poise4 ,all the  
muscles in the body which tend to bring 
the summit of the chest and the balls of
 the feet into right co-ordination are  
brought into sympathetic activity4 ,it  
is really an important exercise for the 
development of a correct bearing and    
posture of the body4  ,in going upward1 
be sure that the chest reaches upward   
and that the body is lifted by a species
 of levitation4  ,keep the body as      
straight as possible from the heel to   
the centre of the neck1 preserving a    
sympathetic expansion of the chest at   
all times4  ,this exercise acts upon the

 whole body1 tending to bring all parts 
into normal relationship4   #ca4        
,,extension ,,of ,,chest       ,placing 
your hands against the sides of a narrow
 door way1 allow      your weight to    
come forward upon the hands1 the knees  
straight4      ,take a full breath1 then
 carry the body back by action of the   
arms4  ,this presses the shoulders back 
and causes expansion of the chest1 and a
 deep breath should1 of course1 be      
taken4 ,the exercise should be repeated 
many times4  ,this exercise1 as well as 
all others1 should be practiced where   
the air is pure4  ,observe that this    
exercise can be made more severe by     
placing the feet farther back from the  
door so that the weight of the body will
 fall more upon the hands4 ,in this case
 the hands may be lower4 ,they should be
 placed slightly below the shoulders4   
#cb4 ,,harmony ,,of ,,respiration ,,and 
,,circulation       ,lift the arms as   
high as possible and grasp a pole which 
has been      placed so that it can     

barely be grasped on tiptoe1 and let    
your      weight rest upon the hands1   
and endeavor to touch the floor with    
the heels4 ,one can easily have a pole  
placed upon hooks as high as            
possible inside a closet4  ,this        
exercise frees all the muscles of the   
back and carries the blood away from the
 head4 ,it is an exercise especially    
recommended by ,baron ,posse for brain  
workers4  ,after the exercises take a   
sponge bath1 or if preferred1 rub the   
chest and throat vigorously with a rough
 cloth with cold water4 ,some people    
prefer an entire bath1 but getting into 
very cold water often has a bad effect  
upon the circulation and breathing4 ,the
 water should not be too cold at first  
until one becomes accustomed to the     
unusual stimulation4 ,rub till dry and  
warm4 ,injury may follow if there is not
 reaction4  ,this program may be        
lengthened or shortened to suit         
individual needs4 ,many exercises can be
 added by each one according to         

instinct4 ,some1 for example1 those     
turning to the side1 except possibly the
 relaxing of the shoulders1 may be      
shortened4 ,the exercises may be        
lengthened also by practicing one a     
longer period of time1 making           
repetitions of a hundred or more4 ,they 
may be shortened1 too1 by giving each   
movement a shorter period4  ,each       
student must study himself and adapt the
 exercises according to need4 ,feelings 
of enjoyment1 however1 are not a safe   
guide4 ,we are so apt to let the dull   
and stupid feeling take possession in   
the morning and omit the exercises for  
the day4 ,it takes resolution to perform
 them but in a few minutes the reward   
comes in a feeling of satisfaction and  
rest4 ,the exercises are usually the    
best means of removing the feeling of   
dullness4 ,that1 indeed1 is one of their
 chief aims4 ,co-ordinating the         
performance and the joyous attitude of  
man will soon cause the exercises to be 
developed into a habit and one will feel

 the need of them as much as he feels   
the need of food4  ,the exercises demand
 joy1 expansion1 extension1 stretching1 
deep breathing1 co-ordination of various
 parts and the specific accentuation of 
the movements and harmonious as well as 
rhythmic alternation4  ,in general1 a   
person can arrange from this program1   
shorter ones of from five minutes to    
thirty1 according to individual needs4  
,the principles underlying the exercises
 should be carefully considered4 ,this  
will enable students to remember more   
easily and more correctly to practice   
the successive exercises4  ,moreover1 in
 the practice of the exercises1 as has  
been said1 the aim should be always kept
 in mind4 ,thus the simplest action may 
be turned into the most important       
exercise by being practiced in          
accordance with principles and for a    
specific aim4  ,to aid those who wish a 
shorter program1 one that will not take 
over ten minutes1 the following may     
serve as a helpful guide4  #a4 ,combine 

all exercises from one to seven3--laugh1
 expand the chest1 breathe deeply1      
co-ordinating the balls of the feet with
 the chest1 and stretch4 ,emphasize all 
of these exercises4 ,it may be wise to  
count say six specific1 successive      
steps3 #a1 the expansion of the chest2  
#b1 deep breathing2 #c1 laughter2 #d1   
stretch2 #e1 gradual relaxation2 #f1    
complete release4  ,one should be sure  
that each of these elements is practiced
 correctly4 ,it is wise at first to     
individualize them until they are normal
 and then such a combination becomes    
efficient and may be in fact advisable  
as a step in progress4  #b4 ,combine    
exercises nine and ten3--that is1 knead 
the stomach in combination with the     
pivot of the hips4  #c4 ,exercises      
eleven and twelve in a similar way      
combine the kneading of the neck and    
throat with the pivotal action of the   
head4  #d4 ,sixteen may be practiced in 
a way to unite fourteen and fifteen4    
#e4 ,eighteen and nineteen may be       

practiced as one4 ,the movements1       
however1 should be separated and may be 
alternated by passing from the face to  
the head4  #f4 ,exercise twenty1 as many
 others1 should always be practiced     
individually and separately4  #g4       
,twenty may be combined1 but not so well
 with eleven and twelve4  #h4 ,all the  
sitting exercises may be omitted or     
combined with the standing exercises    
taken before the exercises on the pole4 
,v  ,,how ,,to ,,practice ,,the         
,,exercises   ,since exercises are      
primarily mental it can be seen that it 
is not merely the movement but the      
mental and emotional attitude toward    
that movement1 in short1 the conditions 
of its practice1 upon which the         
accomplishment of right results most    
depend4 ,an exercise performed with a   
feeling of antagonism1 gloom1 or        
perfunctorily without thought1 will not 
accomplish nearly as much as one        
practiced with sympathy and joy4  ,only 
thinking and feeling will establish the 

co-ordinations4 ,mere perfunctory       
performance of an exercise or a         
mechanical use of the will may produce  
certain local effects1 and in this way  
may actually do harm1 while the same    
exercise practiced with a feeling of joy
 and exhilaration will bring into       
co-ordination various parts1 and1 in    
fact1 affect the whole organism4        
,practice the exercises accordingly for 
the fun of the thing2 laugh1 feel a     
joyous exultation4  ,joyous normal      
emotion acts expansively4 ,the          
circulation is quickened and the vital  
organs are stimulated to normal action4 
,without the awakening or enjoyment of  
life the vital forces show little       
response4  ,if anyone will examine      
himself in a state of anger he will feel
 that it is the lower part of his nature
 that is dominating him4 ,he can realize
 that his muscles and vital organs are  
constricted and cramped4 ,who has not   
felt a deep feeling of bitterness1      
almost of poison1 after a fit of anger8 

,who has not felt a certain depression1 
at times even of sickness1 after        
antagonism or giving up to despondency8 
,there is also a feeling above negative 
emotions of certain dormant             
possibilities1 certain affections and a 
better nature in the background4 ,in all
 true exercises this sub-conscious1     
better self should be the very centre of
 the endeavor4  ,so universally is true 
training and even the nature of an      
exercise misunderstood that it may be   
well to summarize a few points to secure
 intelligent practice4  #a4 ,practice   
with your whole nature4  ,do not regard 
the performance of movements as a mere  
matter of will4 ,expression requires a  
unity of the whole life of our being4   
,regard an exercise as a means of       
bringing all your powers into life and  
unity4 ,let practice be a means of      
demonstrating your own abilities1       
spontaneous and deliberative activities 
to yourself4  #b4 ,practice with an     
ideal in mind4  ,the accomplishment of  

an endeavor implies the reaching or     
attainment of an ideal4 ,practicing with
 no end in view accomplishes nothing4   
,the goal must be an ideal4  ,there is a
 universal intuition in an ideal man4   
,there is an intuition deep in ourselves
 of our higher possibilities4 ,the      
feeling that better things are possible 
inspires all human endeavor4 ,movement  
merely for the sake of movement1 mere   
haphazard practice1 without an ideal1   
accomplishes but little4 ,we want not   
only an instinctive ideal but we want   
one which is the result of thought and  
study4  #c4 ,practice hopefully and     
joyfully4  ,that is to say1 there should
 not only be thought and imagination in 
practice1 there should be feeling1--a   
normal and ideal emotion4 ,the          
realization of the possibility of       
attaining an ideal brings joy1 hope1    
courage and confidence4  #d4 ,in every  
exercise feel a sympathetic expansion of
 the torso4  ,it is not only necessary  
to feel joy1 we must express it1 and the

 primary expression of joy is expansion4
  ,expansion is needed not only as one  
of the exercises2 it is more than this4 
,it is a conditional element of all     
exercise4 ,from first to last1 in every 
movement1 feel also a certain expansion 
of the chest4  #e4 ,in every exercise   
feel exhilaration of the breathing4     
,increase of the activity of breathing  
in direct co-ordination with expansion  
is a part of the expression1 not only of
 joy but courage1 resolution1 endeavor  
and all normal emotions4  ,taking a full
 breath is given as one of the          
exercises1 but here again we have a     
condition for all exercises4 ,this is   
the reason why we should give attention 
to exalted emotion4 ,it will diffuse    
through the whole body causing expansion
 and also quickening all the vital      
functions4  ,respiration is the central 
function of the body4 ,all the vital    
operations depend upon it4 ,perfunctory 
exercises which do not stimulate        
breathing are useless and injurious4    

#f4 ,accentuate the extension of the    
muscles of the body in all exercises    
possible4  ,the kneading of the face    
helps the parts as well as being        
important in itself4 ,if we rub the     
muscles while whining we tend to confirm
 the condition in the parts at the time4
 ,thus we may develop whines and frowns4
 ,it is very important1 therefore1 that 
there should be a cheery smile on the   
face during the manipulation1 if the    
looks are to be improved by the         
exercise4  ,in kneading the stomach and 
the diaphragm if we have a full chest1  
as in laughter1 the manipulation will   
produce a far better effect upon the    
diaphragm than if we have little breath4
  ,in practicing an exercise1 therefore1
 it is not only necessary to study which
 part most needs development or which   
muscle is weak1 but it is just as       
necessary to notice which muscles need  
extension4  #g4 ,practice harmoniously4 
,we should exercise all parts of the    
body in a similar way4 ,if we exercise1 

for example1 the action of the feet it  
is well also to practice rotary action  
of the arms1 or at any rate1 of the     
head4  ,we should see to it that when we
 practice one part of the body the      
corresponding part of the body should be
 equally exercised4 ,we should not give 
more exercise to one side or part1      
except when there are congested         
conditions4 ,we should not give much    
more to the arms than to the legs unless
 we have to walk a great deal4  #h4     
,practice in such a way that every      
movement affects the central parts of   
the body4  ,hence the program takes     
first the expansion of the chest and    
breathing and chuckling1 also the       
transverse action of the torso4 ,we     
should be cautious about performing     
violent exercises with the arms1 or even
 with the feet1 without simultaneous    
expansion of the torso because this is a
 central action which is conditional to 
all proper action of the limbs4         
,contraction of the torso while working 

upon the limbs may draw vitality from   
the vital organs4  ,gymnasts1 as a      
class1 die early because they are always
 performing feats4 ,other dangers are   
found in the gymnasium1 such as         
practicing exercises perfunctorily1     
using quick jerks and too heavy and     
labored movements which affect only the 
heavy muscles4 ,the absence of rhythm   
and co-ordination1 the presence of too  
antagonistic movements1 the desire to   
make a show1 too much work upon the     
superficial muscles are also frequent   
faults4  ,another reason for the        
beginning of the day's exercise with joy
 is the fact that the positive emotions 
affect a man in the centre of his body4 
,they are all expressed by sympathy and 
right expansion of the torso4 ,this is  
not only central in expression1 it is   
also central in training4  ,the muscles 
affecting the more central organs should
 in every exercise in some sense cause  
co-ordinate actions in various parts4   
,the expansive action of the chest is   

one of the chief exercises because it   
not only frees the vital organs but     
co-ordinates the normal actions of a man
 in standing and walking4  ,observe that
 harmony demands that all parts be      
equally exercised1 but unity demands    
that we begin our exercises at the      
center4 ,the organic centrality of the  
whole body is of first importance4  ,we 
should not only feel expansion of the   
chest in all exercises1 but we should   
begin with exercises for the torso      
rather than with exercises for the      
limbs4 ,we want to reach the deepest    
vital organs as a part of all exercises4
  ,sometimes a man goes into a gymnasium
 and works for the muscles of the arm1  
for example1 while the muscles of his   
chest and around his stomach and        
diaphragm are weak4 ,in this case the   
central muscles may grow weaker4        
,exercises1 not properly centred1 will  
decrease harmony4  ,i have found many   
people with lack of support of the voice
 and weakness of the diaphragm and the  

muscles relating to the retention of    
breath1 but ,i have found very strong   
muscles in the arms1 while the muscles  
in the center of the body were          
surprisingly weak4  ,in following       
external measurements too much attention
 is often given to the muscles of the   
limbs that can be measured4 ,it is easy 
to discover the fact that the lower     
limbs have more muscular development    
than the arms1 but this is of little    
consequence compared with the weakness  
of internal and hidden muscles like the 
diaphragm4  ,it cannot be too often     
emphasized that an organism necessarily 
is one4 ,the parts sympathize with each 
other1 and the higher the organism the  
more is this true4 ,the voice expresses 
the whole being and body1 and it not    
only calls for great activity of the    
central muscles1 such as the diaphragm1 
but every part of the body seems to     
share in voice conditions4  ,a human    
being with his legs cut off can never   
sing or speak as well as he could before

 he lost them4  #i4 ,as far as possible1
 always feel in all the muscles a       
sympathetic action with certain opposite
 parts that support or naturally        
co-operate with these4  ,specific       
exercises must be directed to central   
and harmonious effects4 ,for example1   
expanding the chest and extending the   
balls of the feet downward as far as    
possible co-ordinates the parts that are
 used in standing1 though in a different
 way4 ,it gives extension to the parts2 
and to extend muscles is often the best 
way to bring activity into them4        
,formerly a horse was fed in a high     
trough in order to make him hold his    
head high1 but no horse carries his head
 so high or has such a beautiful arch to
 the neck as the wild horse1 that feeds 
on the ground4  ,weak muscles may often 
be improved by giving them extension4   
,this eliminates constrictions and      
brings more rhythm or balanced activity 
in opposition to other muscles or in    
union with them4  ,the co-ordination    

must be felt4 ,when there are           
co-ordinations there will be a sense of 
satisfaction in the vital organs4 ,the  
exercises will not weary4 ,they will not
 be a strain or tax the strength4 ,they 
accumulate vitality rather than waste   
it4  ,co-ordination must especially be  
studied and used consciously and        
deliberatively with reference to the    
chest4 ,in the start of every exercise  
there should be1 as has been said       
before1 something of an increase of     
activity in the chest and the breath4   
#aj4 ,practice all exercises as         
rhythmically as possible4  ,rhythm and  
co-ordination are the deepest lessons of
 life and are necessary to each other4  
,activity and passivity must alternate  
in proportion as far as possible in all 
exercise4  ,observe also that the active
 exertion of an exercise should         
determine the amount of the reaction4   
,we should go as slowly in the recoil or
 eccentric contraction as we do in the  
concentric contraction4  ,nature is     

always rhythmic4 ,notice the beating of 
the heart1 going on constantly for      
eighty or a hundred years4 ,it acts and 
then re-acts4 ,observe1 too1 the rhythm 
of the peristaltic action of the        
stomach4  ,an exercise must obey this   
universal law of nature4  ,jerks should 
never be permitted2 but all be easy and 
gradual4 ,even the surrender of a       
movement should be gradual4  ,the       
eccentric action which results is more  
important in many cases than the        
concentric4 ,for example1 in the        
diaphragm we make voice by an eccentric 
action of the inspiratory muscles4 ,we  
take breath by a concentric action of   
the diaphragm1 we give out breath in    
making voice by eccentric contraction4  
,rhythm1 therefore1 means primarily that
 there should be a rest after each      
exercise4 ,if we feel very weary we     
should especially emphasize this rest4  
,it is lack of this rest that causes    
strain and weariness and makes a person 
nervous4 ,the normal effect of the      

exercises when practiced rhythmically1  
is to eliminate fatigue1 correct        
nervousness and weakness4  ,rhythmic    
movements accomplish ten times more than
 unrhythmic ones1 even if unrhythmic    
movements do not produce unhealthy and  
abnormal results4  ,observe that nature 
always responds to rhythm4 ,the body    
will respond to rhythm4 ,let the        
exercise be taken vigorously and        
definitely4 ,let also the reactions or  
rests be equally definite and decided4  
,vigor should never lead to             
constrictions or to great labor4  ,if we
 lie on our back and stretch one side   
and then the other it is easier and we  
accomplish better results as a rule than
 we do by stretching both arms and feet 
simultaneously4  ,it is hard to explain 
the sympathetic union of co-ordination  
and rhythm4 ,i have never found any     
explanation or even reference to this4  
,even ,dalcroze1 who has so many good   
ideas regarding rhythm1 has not grasped 
the principles of co-ordination of      

different parts of the body and         
especially the relation of co-ordination
 to rhythm4  ,awkward people lack both  
co-ordination and rhythm and the two are
 vitally connected4 ,by establishing    
co-ordinations we begin to establish    
rhythm1 and by establishing rhythm we   
help in the co-ordinations4  ,the       
principle of rhythm applies to all our  
human actions4 ,we should walk          
rhythmically1 and we should stand       
allowing all the rhythmic curves of the 
body to have their normal relationship4 
,we shall always have the right rhythmic
 curves if we have the right centrality 
and co-ordinations4  ,one of the        
greatest effects of music is due to the 
rhythm4 ,all movements1 however1 have a 
rhythm of their own4  #aa4 ,use in every
 exercise1 as far as possible1 all the  
primary actions of the muscles4  ,we can
 distinguish four actions of the        
muscles4 ,first1 active contraction1    
shortening of the muscles sometimes     
called concentric contraction2 secondly1

 we can stay the tension of the muscles 
at a certain point4 ,this is called     
static contraction4 ,third1 we can allow
 the muscle gradually to release its    
contraction1 that is1 allow it to slowly
 lengthen4 ,this is called eccentric    
contraction4 ,fourth1 we can take the   
will entirely out of a muscle and allow 
its complete quiescence4  ,rhythm       
demands the presence of all these       
actions2 and also all these elements in 
proportion4 ,and in the practice of all 
exercises it is well to accentuate all  
four of these elements by counting4 ,in 
the stretch for the whole body1 for     
example1 we can extend the limbs slowly 
as far as possible1 and there will be a 
contraction of the extensor muscles4    
,then we can stay the body when         
stretched to the fullest extent4 ,then  
we can gradually release the action of  
these muscles and then completely rest4 
,some of the exercises can be practiced 
with dual movements1 first with activity
 and then release1 but by varying the   

climactic action for a moment and       
gradually releasing1 that is1 by giving 
these a quadruple rhythm1 we can        
accomplish better results than in the   
dual4  ,in dual rhythm we are apt to    
collapse suddenly after a movement4 ,in 
fact1 it is harder to control the       
release of the contraction of the       
muscles than to control the gradual     
increase of their contraction4 ,this is 
illustrated in the difficulty of        
retaining breath4 ,breath is normally   
retained by sustaining the activity of  
the diaphragm1 that is1 its eccentric   
contraction4 ,however1 the body needs   
occasionally the complete surrender of  
muscles1 but this should not be too     
sudden or jerky4 ,the gradual surrender 
brings greater control and the higher   
type of development4  ,when we use what 
are known as secondary movements1 that  
is1 when we use the hands to manipulate 
the stomach or when somebody else rubs  
us1 we should restfully and completely  
give up the muscles and manipulate them 

or let them be manipulated in a state of
 rest4  ,at times it may be well to     
manipulate a muscle when at full        
tension4 ,when there seems to be a      
tendency to great constriction it may be
 well to manipulate a muscle during both
 contraction and relaxation and to test 
its relaxation4 ,again if a muscle does 
not seem to act as far as possible the  
opposing one may be found too short and 
may be manipulated to allow greater     
extension4  #ab4 ,practice thoughtfully4
  ,that is to say1 study yourself4      
,observe your needs4 ,for example1 stand
 against some perfectly straight post or
 door1 with the heels and back of the   
head against it4 ,where the back curves 
most1 there will be room for the hand4  
,now where do you feel the most         
constriction8 ,give attention to such   
parts4  ,even when lying on your back1  
by stretching the limbs and expanding   
the chest such wrong tendencies or      
faults in standing can be corrected4    
,the chest can be set free when it is   

constricted4 ,when it is carried too low
 you can directly separate the          
breast-bone from the spine4 ,by         
sympathetic expansions of the torso and 
by manipulating with the hands the parts
 that are especially constricted1       
curvatures1 even in the back1 can be    
improved4  ,in all cases in practicing  
expansion we should be careful that     
there is no increase in the curvature of
 the spine4 ,the back should remain     
normal1 or become more nearly normal if 
we find any perversions4  ,a hollow     
back1 as is well known1 is more         
difficult to correct than a hollow      
chest1 though both of them are abnormal4
 ,a hollow back can best be corrected by
 the lifting of the feet1 and the       
extension of the muscles of the back4   
,if the hand is placed under the back   
where there is the greatest curvature   
there will be felt a normal action upon 
this curve of the spine4  ,one point    
which has been discussed is whether     
training can affect the bones1 or only  

the muscles4 ,the whole body can be     
affected by training if the right       
methods are used4 ,in correcting        
something like a hollow back1 which has 
been of long duration1 not only the     
balance of the muscles but the very     
articulations and ligaments and even    
bones may be affected by patient and    
persevering practice4  ,if there is     
congestion in the region of the throat1 
the pivotal action of the head is       
important1 but the hands can be made to 
do a great deal of work also during the 
pivotal actions4 ,such manipulation is  
one of the best remedies for sore       
throat1 and also for dizziness1 unless  
the dizziness is caused by a wrong      
condition of the stomach or liver1 in   
which case the pivotal actions of the   
torso should be vigorously performed1   
with kneading by the hands1 of the      
abdomen4  ,if one limb is weaker than   
its mate it should be given more        
practice until balance is restored4  ,if
 there is any muscle weak in any part of

 the body1 we should find an exercise to
 strengthen it harmoniously4  ,it can   
hardly be emphasized too often that the 
central muscles should be stronger than 
the surface muscles4 ,whenever we find1 
for example1 a weak diaphragm1 we should
 use a greater number of exercises for  
it and be careful not to give too much  
attention to the arm muscles4  ,it is   
not mere strength to lift a heavy weight
 that measures the degree of vitality or
 indicates length of life1 but rather   
the harmony of all parts working        
together4 ,the muscles connected with   
breathing should be stronger in         
proportion than the superficial muscles 
of the arms or lower limbs4  ,people who
 perform one particular movement a great
 deal1 such as a blacksmith in          
hammering1 should study and use         
exercises for the parts that are        
habitually neglected4  ,a little thought
 can correct every abnormal condition1  
even stiff joints and headache4 ,by     
practicing patiently such tendencies may

 be practically eliminated4  #ac4       
,practice progressively4  ,exercises are
 often taken intemperately4 ,the student
 begins with enthusiasm1 feels          
uncomfortable results from the          
extravagance1 and then gives up the     
exercises4  ,begin carefully4 ,patiently
 practice the movement at first ten or  
twenty times1 counting four with each   
step and accentuating the stretches1    
each day increasing a little1 and after 
a week or two the results will be       
surprising4 ,let there be regularity    
even in the increasing of the exercises4
  ,we must take steps slowly1 and       
gradually add others until we have the  
number which the normal condition of our
 system demands4  ,study your own       
strength and the effects of the         
exercises upon you4  ,there are many    
ways by which an exercise may be made   
progressive4 ,first1 by gradually       
increasing the vigor of the movement4   
,for example1 lifting the feet from the 
bed1 one foot may be lifted at a time1  

which is easier1 or both may be lifted  
only a few inches at first4 ,second1 the
 exercise may be performed more slowly  
and more vigorously4 ,third1 by         
repeating the exercise a greater number 
of times4 ,fourth1 by the addition of a 
greater number and variety of exercises4
  ,sometimes a person is lame from      
practice4 ,this is usually due to the   
breaking of small1 delicate fibres4     
,these fibres may have grown together by
 monotony of movement and by extending  
them suddenly or violently they may have
 been wrenched apart too suddenly4      
,muscular fibres should move freely4    
,they will do so if we practice         
gradually1 but violent practice may     
strain unused muscles and thus cause    
soreness4 ,in general1 the actions of   
muscles should be as varied as possible1
 but should be easily1 progressively    
developed4 ,every successive day1       
exercises should receive a little more  
vigor until normal conditions are       
established4  ,some kinds of exercises  

may be omitted at first4 ,we may leave  
out all the exercises sitting or those  
lying on the side4 ,a few of the        
standing exercises may also be omitted4 
,you will be tempted1 however1 to omit  
too much as a rule and then some special
 day to practice too many4 ,even if you 
do get a little sore or lame or feel a  
little as if you had overdone it is     
better than under-doing1 and nature will
 soon correct the abnormal condition4   
,the next time you practice the exercise
 you can eliminate the bad effects of   
your former practice4  ,in all cases of 
sickness1 or weakness from any cause1   
special care must be given to gentle    
stretches and manipulation4 ,the        
movements should be slow and steady4 ,do
 not leave yourself in a state of pain  
but of enjoyment4  ,remember that growth
 in nature is slow4 ,the stronger the   
organism1 like the oak1 the slower the  
growth4 ,a weed may grow almost in a    
night4 ,be patient1 therefore1 do not   
worry1--be persevering and regular in   

all the habits of life4  ,some          
constitutions need more exercise than   
others4 ,those who are growing fleshy   
need quick1 vigorous exercises1 while   
those who are growing thin and emaciated
 need slow1 steady ones1 as do those who
 are nervous4  #ad4 ,establish          
periodicity4  ,all development in nature
 proceeds in a regular and continuous   
sequence4 ,there are certain            
alternations and variations1 but these  
take place at specific periods4  ,the   
organism will adapt itself to regular   
periods4 ,thus1 if we take our meals    
regularly1 we get hungry at the same    
time every day4 ,we should go to bed at 
a regular hour2 at that time the system 
demands rest and we become sleepy4      
,parents are so anxious that their      
children have a good time that they     
frequently cultivate irregular habits   
and thus lay the foundation of future   
failure4  ,health is greatly dependent  
upon regular hours for both work and    
recreation4 ,anything that interferes   

with periodicity in the human body      
interferes with vital functioning4      
,observe how regularly we breathe4      
,there is a normal respiration1         
circulation1 and beating of the heart   
which are practically the same for      
everyone4 ,any variation from these     
regular rhythms is serious4  ,this      
principle of periodicity applies to     
exercises as well as to anything else4  
,some men have the habit of going to a  
gymnasium once a week4 ,they take the   
exercises one day and neglect them for  
several days1 then try to make up for   
lost time4 ,the exercises in such cases 
are not enjoyed4 ,they will be performed
 mechanically1 if not perfunctorily3 at 
any rate1 satisfactory results will not 
follow4  ,if we take exercises every day
 at about the same time1 say upon waking
 in the morning and on going to bed at  
night1 the system will come to long for 
them just as the stomach craves food4   
,nature does not grow a little one day  
and then stop for a while2 she does not 

grow a limb on one side and then another
 on the other side4 ,all growth is      
continuous4  ,of course1 this continuity
 is rhythmic4 ,there is a different     
action day and night1 but this in itself
 is a form of periodicity4 ,in the same 
way we have summer and winter4 ,the tree
 feeds itself in summer and during the  
winter the life remains hidden at the   
root while the process of making the    
texture firm proceeds with rhythmic     
alternation4  ,all phases of life and   
growth are periodic4 ,if1 for any       
reason1 there is an unusually severe    
winter the plants are killed4 ,if there 
is a long period of drought vegetation  
dies4 ,a certain normal amount of rain  
as of air1 food1 or soil is necessary to
 the growth of the plant4  ,one reason  
for practicing in the early morning is  
the fact that it will connect exercise  
with the natural habits of the          
individual4 ,the time of waking up      
should be periodic and will be so if we 
retire regularly4 ,the practice of      

exercises on first awakening or retiring
 will also tend to help the normal time 
and amount of sleep4 ,if we take        
exercises on first waking1 as suggested1
 we shall awake about the same time and 
with greater enjoyment4  ,the system    
will come to expand naturally2 every    
cell will leap like a dog that prances  
with joy when it sees its master getting
 ready to go for a walk4  #ae4 ,practice
 regularly4  ,not only should the time  
be regular1 the amount of exercise also 
should be about the same each day4 ,we  
should not give a half hour or an hour  
one day and neglect it entirely the next
 any more than we should eat one        
extraordinary meal and then go without  
anything to eat for two or three days4  
,the same is true also regarding the    
kind of exercise4 ,it may be helpful to 
change some of the exercises1 but we    
should have exercises for all parts of  
the body4 ,if we substitute one exercise
 for another we should take care to     
exercise all the parts equally4 ,we may 

change the kind of food1 but the degree 
of sustenance it contains should not    
greatly vary4  #af4 ,practice patiently4
  ,do not expect great results to come  
in a day1 though you ought to feel some 
effect very quickly1 yet it may take    
weeks1 especially if there is any       
unusual weakness or abnormal condition4 
,the slower and more varied the practice
 the better1 other things being equal1  
because conditions are more important   
than the exercise and the normal        
adjustment of the various parts of the  
body is much more important than        
strengthening any local part4  #ag4     
,practice slowly but decidedly and      
vigorously4  ,the more slowly an        
exercise is practiced the deeper the    
effect4 ,the lifting of the feet very   
slowly1 for example1 will have more     
effect upon the diaphragm than if done  
quickly4 ,the holding of the chest high 
while lifting the feet slowly1 causes   
wonderful action of the diaphragm and of
 the stomach and vital organs4          

,slowness1 however1 does not mean       
hesitation1 indifference1 nor laziness4 
,mere lazy1 indifferent practice will   
accomplish nothing4 ,let the movements  
be done slowly but decidedly and        
definitely4  ,one should be careful if  
there is any particular part that causes
 pain4 ,we should bring in secondary or 
kneading movements1 with the hands4 ,if 
the action is thoughtfully directed to  
the right part1 if it is truly rhythmic 
and sympathetic1 abnormal conditions    
will be removed4  #ah4 ,exercise as well
 as sleep in the purest air possible4   
,sleep with your windows open4 ,let the 
air circulate across your room though   
not across your bed4 ,let the air be as 
pure as that out of doors4  ,perform    
your exercises in bed with your windows 
open and with but little covering4 ,the 
vigorous exercises will bring greater   
warmth and you will feel the desire to  
throw off the blanket4 ,some of the     
exercises1 of course1 as lifting the    
legs1 cannot be performed so well       

without removing the covering4  ,the    
method of practicing the exercises as   
well as the amount1 number and character
 of them1 depends greatly upon the      
health and the vitality of the          
individual1 but there must be a         
continual advance in the vigor and the  
number of the exercises4     ,,vi       
,,actions ,,of ,,every-,,day ,,life     
,the benefit of exercises must be tested
 by the help they give to the actions of
 every-day life4 ,the human body must   
perform certain movements which are     
continually necessary4 ,these exercises 
enable us to do these movements with    
more grace and ease1 with more pleasure 
to ourselves1 with greater saving of    
strength and vitality1 and in a way to  
give greater pleasure to others4   #a4  
,,how ,,to ,,stand  ,man is the only    
animal1 says ,sir ,william ,turner1 with
 a vertical spine4 ,the bird stands upon
 two feet but the spine is not vertical4
 ,strictly speaking no animal stands    
erect except man4  ,the primary aim of  

all true exercise for the improvement of
 health and the prolonging of life must 
affect the erectness of the human body  
and the counterpoise curves of the      
spine4 ,the axis of the spine must be   
vertical4  ,nearly all the exercises    
from the very first tend to accomplish  
this result4 ,the expansion of the      
chest1 the pivotal flexing of the torso1
 the lifting of the feet1 the           
stretching1 the co-ordinate action      
between the summit of the chest and the 
balls of the feet1 and the exercises in 
sitting and standing1 all tend to       
establish this most important condition4
  ,there must be activity at the summit 
of the chest4 ,the head and the chest   
are the first to give up and sag4 ,we   
can see that the skeleton has no bones  
below the breast bone to support it4    
,the lower ribs are floating ribs and   
the other ribs have an angle downward4  
,everything is arranged with reference  
to the expansion of the chest4 ,this is 
the central activity in standing        

properly4  ,we can see1 as has been     
shown1 that man is held up seemingly    
from above4 ,man comes into stable      
equilibrium only when the body is       
supported from the summit of the chest4 
,levitation opposes gravitation4  ,it   
will be observed that the first         
exercises concern the expansion of the  
chest and when the exercises are        
properly performed1 this expansion of   
the chest is indirectly sustained       
through them all4  ,if we observe a     
person standing properly1 we find that a
 line dropped through the centre of the 
ear will fall through the centre of the 
shoulder1 the centre of the hip1 and the
 centre of the arch of the foot4 ,the   
things that cause bad positions are3 the
 chest inactive1 the hips sinking       
forward1 the head hanging downward or   
lolling to the side1 the body sinking to
 the heel1 and weak knees2 but all of   
these seem to be corrected when the     
chest is properly expanded and elevated4
  ,to stand well1 therefore1 one should 

stand upright2 the chest well expanded  
so as to bring all parts into           
co-ordination and establish a true      
centrality in the body4 ,in a certain   
sense1 there seems to be an axis of the 
body by which it rests easily upon one  
foot while the other leg and hip are    
perfectly free4 ,the body is also       
perfectly free to pivot and to pass the 
weight to the other foot4  ,the         
recommendation to stand tall is more or 
less helpful1 but there must be some    
qualification4 ,stand tall1 but not with
 rigidity or stiffness4 ,the body must  
be elastically and sympathetically tall1
 and also sympathetically expanded1 man 
must stand as if held up from above     
rather than from below1 expanded and    
elevated by feeling and thought rather  
than by mere will4 ,the centrality1 ease
 and harmony of the poise are of more   
importance than the tallness4  ,when one
 stands properly on one foot a spiral   
line from the top of the head to the    
foot is developed4 ,the head inclines   

slightly toward the side that bears the 
weight1 the torso slightly inclines in  
opposition and the active lower limb    
takes a slightly opposite inclination4  
,this line which has been called the    
line of beauty is very common in nature4
 ,it is found all over the human body4  
,when the face is animated with joy and 
gentleness1 such spiral curves appear in
 all directions4 ,the presence of this  
line is an element of a beautiful face  
and of a graceful body4  ,the beneficial
 effects of such a poise are seen at    
once4 ,the breathing is free4 ,when a   
person stands in bad poise there is     
constriction of the respiratory muscles 
so that he is uneasy1 he shifts from    
foot to foot4 ,but when one stands in   
stable equilibrium1 he stands restfully1
 easily and gracefully1 and can move in 
any direction freely4 ,his body also    
becomes expressive and acts under the   
dominion of feeling4   #b4 ,,how ,,to   
,,walk  ,the character of a person's    
position in standing will determine the 

character of the walk4 ,if one has      
learned to stand in stable equilibrium  
he will walk suggesting repose4 ,if he  
stand in a discordant poise he will walk
 in a discordant chaotic way and will be
 continuously fighting to stand up4     
,when a person stands in an accordant   
poise the walk is a progression forward 
and a levitation upward rhythmically and
 freely1 the spiral lines alternating   
with every step4  ,every line of the    
body acts rhythmically4 ,there is not   
only rhythmical alternation of the lower
 limbs and of the movements of the      
weight from foot to foot but all the    
lines of the body alternate             
rhythmically4  ,a good walk is the      
carrying out of a man's purpose4        
,accordingly there is an attraction     
forward and upward at the summit of the 
chest4  ,there are some abnormal walks  
where men seem to be drawn by the head1 
some walk as if drawn by the nose or    
chin1 by the hips or by the knees or    
even the feet4 ,the gravitation of the  

body forward toward the carrying out of 
one's purpose should be from the centre 
of gravitation and should be upward4    
,onward and upward1 true to the line4   
,man in his very walking seems to be a  
progressive being4 ,to climb a          
declivity1 he seems to move forward and 
upward4 ,in a bad walk a man seems drawn
 downward4  ,the poise of the body in   
standing and walking is most affected by
 this series of exercises4 ,the         
co-ordination between the summit of the 
chest and the feet in rhythmic          
alternation1 the simultaneous activity  
of the chest in all movements or        
exercises develop good positions in     
standing and natural actions of the body
 in walking4  ,the extensions especially
 when in alternation bring the body also
 into the normal spiral lines and tend  
also to extend the muscles especially at
 the side so that the shoulder does not 
seem to be drawn down toward the hip1   
but acts with the torso freely4  ,when  
exercises are practiced properly the    

whole bearing of the body will begin to 
improve4   #c4 ,,how ,,to ,,sit  ,badly 
as people stand1 they sit possibly      
worse4 ,most people sit in the most     
unhealthful as well as in the most      
ungraceful way4 ,generally there is a   
complete slumping of the chest1 the     
spine is brought into a wide1 single    
curve instead of its counterpoise       
curves4  ,all the exercises from the    
very first1 have a bearing upon the     
establishment of the normal conditions  
of the spine4 ,if the exercises are well
 practiced1 especially the elevation and
 expansion of the chest1 the spine is   
strengthened and its normally           
proportioned curves are established4    
,bad positions in sitting are extremely 
common4 ,book-keepers1 editors1         
seamstresses and children in school need
 careful attention4 ,special exercises  
should be given1 such as the harmonious 
expansion of the chest in sitting and   
the use of the arms to develop the      
uprightness of the torso4  ,bad         

positions in sitting are often due to a 
false sense of rest4 ,muscles not acting
 harmoniously tend to completely        
collapse4 ,many people sit without true 
rest1 and are continually shifting their
 position in a vain search for rest4    
,what is rest8 ,the chief rest comes    
through the alternation of activity and 
passivity1 that is1 through rhythm4     
,passivity alternating with activity    
brings rest to the human heart and is   
the best mode of rest4 ,rest also       
results from normal functioning4 ,a     
person can sit or stand in true poise1  
giving freedom to breathing1 and be able
 to rest much more truly than in an     
unnatural1 abnormal1 collapsed          
condition4  ,this can be well           
illustrated by the fact that when a     
person starts out to walk with the chest
 slumped1 the head hung down and with   
all the vital organs cramped1 he comes  
back more weary than rested4  ,in       
walking we should1 as has been shown1   
keep the chest well expanded1 the body  

elevated1 co-ordinating all the normal  
relations of parts4 ,if we walk in this 
way it tends to rest rather than to     
weary us4  ,therefore stand             
sympathetically expanded and easily     
tall4 ,walk in the same way and sit in  
the same way4 ,let there be a certain   
exhilaration and a sense of             
satisfaction4   #d4 ,,how ,,to ,,lie    
,,down  ,dr4 ,lyman ,beecher said that  
one should always assume a horizontal   
posture in the middle of the day4 ,the  
heart1 he said1 had less difficult work 
to pump the blood horizontally than     
vertically4  ,henry ,ward ,beecher      
attributed his power to do a great deal 
more work than ordinary men to this     
habit of his life of always resting in  
the middle of the day4  ,he justified   
his habit by quoting from his father1   
using even his father's antique         
pronunciation of poster4  ,there is no  
doubt truth in this4 ,to one very active
 and who performs a great deal of work  
it brings a variety of positions and    

greater rhythm4 ,it rests the vital     
organs4 ,it brings a harmonious repose  
and relation of parts4  ,even in lying  
down1 we find abnormal conditions4 ,some
 men cramp and constrict themselves4    
,the chest is allowed to collapse and   
the whole body tends to be drawn        
together4 ,grief or any negative emotion
 of feeling or condition destructive to 
health tends to act in this way4        
,people1 therefore1 should lie down     
properly4 ,they should lie down1 as has 
been said1 sympathetically and          
expansively long4 ,they should directly 
manifest courage rather than shrinking1 
joy rather than sadness1 with thankful  
animation rather than in a despairing   
state of mind4 ,by the expression of joy
 and courage and peaceful repose and    
with a deep sense of the acceptance and 
realization of the good of life lying   
down will mean more4 ,express this in   
the body by normal position1 by         
expansion1 no matter what attitude the  
body may occupy4 ,man1 whether he       

chooses or not1 always expresses the    
state of his mind in the action of his  
body4 ,and by cultivating the right mood
 and expressing the right feeling and so
 exercising the parts of his body as to 
express normally and more adequately    
that mood1 men will develop not only    
health1 strength and long life2 but will
 also develop a nobler and stronger     
personality and more heroic and         
courageous endurance4  ,the exercises1  
accordingly1 should be applied to the   
simplest movements of every-day life4   
,they must not be taken as something    
separate from life1 but as an essential 
part of it1 as necessary to life as a   
smile is to the face4     ,,vii  ,,work 
,,and ,,play   ,blessed1 says ,carlyle1 
is the man who has found his work4 ,let 
him seek no other blessing4  ,a man out 
of work is one of the saddest of all    
sights4 ,there possibly is a sadder one1
 the man who has lost the power to play4
 ,the child in whom the spirit of play  
has been crushed out is saddest of all4 

,work is natural4 ,one who does not love
 to work is greatly to be pitied4       
,fortunately1 such people are rare4     
,when a man finds his work and becomes  
actively occupied with it he is happy4  
,he1 however1 often overdoes it and the 
difficulty is not to work but to play4  
,usually it is thought that there is    
antagonism between work and play4 ,on   
the contrary1 they are more alike than  
most people think4  ,according to       
,william ,morris1 ,art is the spirit of 
play put into our work4 ,the union of   
work and play is absolutely necessary to
 human nature4  ,by work we generally   
mean something that comes as a duty1    
something which we are compelled to do  
or something which we must do from      
necessity in order to win a livelihood4 
,play is usually regarded as something  
that is pure enjoyment and spontaneous4 
,a recent cartoon pictured a boy        
complaining because his mother had asked
 him to carry a small rug up to the top 
of the house1 then portrayed the same   

boy1 after a ten-mile trudge1 climbing a
 steep hill with a load of golf sticks1 
the perspiration streaming down his     
face1 saying1 ,this is fine6  ,the same 
task may therefore be regarded as work  
or play according to the point of view4 
,the difference is the degree of        
enjoyment1 the attitude or feeling      
toward the thing to be done4  ,we can   
control our attention1 we can look for  
interesting things in almost any effort4
 ,in either work or play we require a   
rhythmic alternation between enjoyment  
and resolute endeavor4  ,the principles 
advocated in this book and its          
companion1 ,the ,smile1 should prepare a
 man for the work and the play of life4 
,exercises taken at any time should     
serve as a remedy for the evil effects  
of hard work of any kind4  ,the         
exercises give the best preparation for 
work and because many of them are taken 
lying down they do not exhaust but      
accumulate energy4 ,they also stimulate 
and develop a harmony and activity of   

man's whole being4  ,the shortest and   
best answer that can be made to the     
question ,how to work is1 to work       
rhythmically4 ,this is the way ,nature  
works4 ,there is action and reaction4   
,the law of rhythm1 which has already   
been explained1 must be obeyed in our   
every-day tasks4 ,it applies to every   
step we take4  ,one of the best results 
of these exercises is that they develop 
a sense of rhythm4  ,there are many     
violations of rhythm4 ,one is continuing
 along one line too long4 ,work can be  
so arranged as to be varied4 ,we can    
work at one thing several hours and then
 we can deliberately drop it until the  
next day and take up some other phase of
 work4  ,without rhythm1 work becomes   
drudgery4 ,a more specific violation of 
rhythm is a failure to relax and to use 
force only when needed4  ,the greatest  
effect of force comes through action and
 reaction4 ,sometimes a man uses        
unnecessary parts and uses them         
continually4 ,that1 of course1 will     

cause weariness4  ,there are hundreds of
 questions regarding such discussions in
 as many books in our day4 ,mr4         
,nathaniel ,j4 ,fowler1 ,jr41 in ,the   
,boy1 a careful book which is a treasure
 house of information1 has gathered     
answers to leading questions from two   
hundred and eighty-three prominent men4 
,many of these1 in fact1 most of them1  
advise a boy1 when he is not satisfied  
with his work and is pretty sure that he
 is not adapted to it1 to change his    
occupation4  ,it is a difficult point   
upon which to give advice1 but other    
things being equal1 work should be      
enjoyed4 ,when not enjoyed there should 
be a serious study of the man himself1 a
 study of his attitude toward life1 a   
study of his possibilities1 a study of  
his opportunities1 and also a study of  
what he is best fitted for1 and an      
endeavor to find this4  ,it is          
surprising1 however1 how far men can    
adapt themselves1 even change their very
 nature in accomplishing a work which is

 laid upon them as a duty4 ,one of the  
greatest artists of ,new ,england took  
care of his brothers and sisters and his
 father's farm1 at a crisis1 and kept a 
little shed outside the house where he  
painted at odd moments4 ,he had an      
avocation as well as a vocation4 ,he    
gave up his trip to study in ,europe as 
he wished to study2 he did a vast amount
 of work which was regarded by many as  
drudgery1 and he was compelled to study 
his art only at odd moments4 ,despite   
all this1 ,george ,fuller became one of 
the most illustrious and original of    
,american artists4 ,today his pictures  
are in all the leading museums1 and     
command a high price4  ,what is         
drudgery8 ,dr4 ,james ,freeman ,clark   
defined it as work without imagination4 
,anything can be made drudgery4 ,a man  
can study art1 or sing1 paint pictures1 
edit newspapers1 or write books and make
 his work drudgery4 ,drudgery is working
 perfunctorily4 ,it is work without     
aspiration1 work without an ideal4  ,no 

man can do anything well in life1       
without an ideal4 ,if a man undertakes a
 certain work he must begin it by       
awakening and realizing the importance  
of that work in the world's life4 ,he   
must form a definite ideal of the best  
possible way of doing that work and of  
its relation to the world4  ,in short1  
no man can accomplish anything in a     
negative1 indifferent attitude toward   
his work4 ,he must look upon it from the
 side of its importance1 the side of its
 beauty1 the side that is interesting to
 him1 the side that shows its influence 
and helpfulness toward the world4       
,play1 to the little child--and also to 
the hard working man--is more serious   
than work4 ,when work begins to be      
perfunctory1 play is the only remedy4   
,in such a case a man is in a dangerous 
rut and must adopt a new rhythm4  ,all  
work1 and no play1 makes ,jack1 or any  
other donkey1 a dull boy4  ,the first   
principle of play must be to obey our   
higher impulses4 ,to play means the     

ability to change our occupation4 ,it   
means the ability to obey other impulses
 than perfunctory ones4  ,some men      
regard play as something low4 ,on the   
contrary1 notwithstanding the           
recapitulation theory1 play should be a 
new aspiration1 a deeper assertion of   
freedom1 a higher opportunity for       
suppressed energies4  ,to play1 certain 
feelings and conceptions of our nature  
must be awakened4 ,play reveals         
character even more than work because it
 shows the latent impulses of the man4  
,therefore1 if in college1 in school1 or
 in childhood1 in playing with          
companions1 the right associations are  
brought to bear1 the right persons are  
received as mates1 then the very        
sympathy and contact with others will   
cause higher aspirations1 deeper        
enjoyments1 more spontaneous endeavor1  
and renewal of life4 ,play is           
sub-conscious1 it is giving way in some 
sense1 to instinct2 but it is           
deliberatively giving up4 ,it implies   

enjoyment but it does not necessarily   
imply the gratification of low desire4  
,something can be said in favor of      
athletics4 ,a story is told of a        
gentleman who visited his nephew in a   
large private school4 ,he went around   
the athletic field and asked the        
trainers about his relative4 ,then the  
uncle found the boy in his room1        
digging4 ,he said1 ,what are you doing  
here8 ,none of the trainers see anything
 of you4 ,what is the trouble8 ,the     
student answered1 ,i have been sick and 
,i have been working hard to catch up4  
,get out of this1 replied the uncle1 ,i 
went to preparatory school and to       
college to find friends1 to get         
enjoyment1 to learn how to play1 to come
 in contact with men4 ,that is the      
serious business of school and college4 
,there are some who consider this the   
very worst of heresies4 ,i used to think
 so myself2 but contact with students in
 colleges and universities has enabled  
me at least to see the point of view of 

this gentleman4 ,many times ,i have met 
men who were not getting the most out of
 their college or university course     
though you could not tell that from     
their scholarship or so-called standing4
 ,they lacked the spirit of enjoyment1  
the power of initiative4 ,they lacked   
the power of sympathetic touch with     
other men that makes greatly for success
 in life4  ,to my mind there are some   
games which bring no sympathetic touch  
among men4 ,mere games are not always   
worthy of the name of play4 ,they become
 drudgery1 and they cause certain       
constrictions4 ,they fetter the whole   
life4 ,they call for perfect silence1   
call for the exercise of great          
mechanical skill4 ,frequently we find   
men playing games which are analogous1  
if not identical1 with their work4      
,games should be different from work4   
,they should bring sympathetic          
enjoyment4 ,they should bring           
exultation4  ,a noted physiologist sent 
by his government to examine into the   

physical training of other countries    
visited a leading school in ,england and
 found the pupils one morning1 during   
the best hours of the day1 at play4     
,approaching one of the boys1 he asked  
for the principal1 and was conducted    
very politely to the master4 ,the       
visitor was greatly impressed by the    
boys4 ,he asked the principal why it was
 that his boys were playing during the  
best part of the day4 ,ah1 said the     
principal1 that is part of our method4  
,we want the best time in the day to be 
devoted to their outdoor exercises and  
sports4 ,we take the utmost care that   
the boys shall come into the most       
sympathetic spirit with each other1 and 
anything that happens wrong on the      
playground is to us fully as serious as 
what happens in their studies4  ,there  
is a universal conception that play is  
not serious4 ,children are allowed to do
 just as they please4 ,this is a        
mistake4 ,froebel has taught the true   
spirit and importance of play4 ,some    

people consider his explanations as     
being purely speculative1 if not insane2
 but the great majority of those who    
have really studied child life agree    
with him4  ,it is important what games  
the child is given4 ,the play must be   
enjoyed4 ,it should awaken creative     
energy4 ,it should appeal to the        
imagination and feelings and not be a   
purely mechanical exercise of will4 ,it 
is absolutely necessary for the         
unfoldment of character that the child  
come into touch with other minds1 and   
also into contact with things4  ,someone
 has summed up the whole principle in a 
sentence3 ,bring such objects before the
 child as will stimulate spontaneous    
activity4 ,the objects may be animals1  
birds1 leaves1 flowers1 balls1 sticks1  
anything which can awaken human         
faculties or be turned into a tool4     
,arts are given us rather for           
avocations1 for our enjoyment1 as a test
 of our ability to appreciate the       
different points of view4 ,each art1 as 

,i have often tried to say1 expresses   
something that no other art can say1 and
 he is a cultivated human being who can 
read all the arts and enjoy them4 ,the  
aim of art is to guide our energies in  
higher directions1 and to stimulate our 
ideals4 ,art develops attention and     
trains us to become interested in a     
great variety of directions4  ,as a     
proof of this observe the great beauty  
of nature4 ,we are stirred to go out of 
doors1 to go into the woods and note the
 beautiful scene and the music of the   
pines that calls us4 ,nature everywhere 
seems at play1 seems to invite men to   
come out into her unlimited playground1 
the playground of universal principles  
and fullness of life4  ,the poet1       
,schiller1 explained all art as being   
derived from the play instinct4 ,it has 
been said that play is the overflow of  
life4 ,life1 love1 joy1 all noble       
ideals1 must awaken spontaneity or they 
will not grow4 ,all parts of man's      
nature must have expression and not be  

repressed4 ,play is given to stimulate  
and to express the spontaneous in us1 to
 manifest emotion and imagination and a 
sense of freedom4 ,freedom is a         
necessity of all unfoldment4 ,even the  
flower must bloom spontaneously from the
 energy within4 ,the sun that calls     
forth the leaves on all the trees does  
so by warming the roots in the tree and 
bringing the gentle south winds which   
fan the waving branches into activity   
and cause the unfolding buds to be      
filled with spontaneous life4  ,the     
whole world is full of joy and love4 ,it
 is human ambition and jealousies that  
bring the hindrances4  ,the rhythmic    
alternation and the necessary relation  
of work and play to each other can be   
seen in the very constitution of man4   
,play alone may develop obedience to    
lower impulses2 while work alone tends  
to repress the higher aspirations and   
spontaneous energies4  ,even a man's    
health and strength as well as success  
depend upon the rhythmic alternation of 

work and play4  ,while reading over the 
copy for this book for the last time1   
when in that agonizing state which some 
writers know1 undecided whether to throw
 it into the fire or send it to the     
printers1 ,i read at the suggestion of a
 friend1 ,eleanor ,h4 ,porter's little  
book1 ,pollyanna4 ,that simple1         
wholesome story has given me courage4   
,the fundamental lesson in it is that we
 should find always something about     
which to be glad1 no matter how severe  
the trial or how disappointing the      
event4  ,goethe gave as rules for a life
 of culture3--,every day see some       
beautiful picture1 hear some beautiful  
piece of music1 read some beautiful     
poem4 ,these might develop culture in a 
narrow sense1 but to broaden and deepen 
our lives we need every day to see      
something beautiful in nature1 and in   
the lives and characters of our fellow  
beings4  ,dr4 ,howard ,crosby once      
remarked that by giving ten minutes to  
the telegrams of the newspapers any man 

should be able to keep in touch with the
 life of mankind4  ,the ,boy ,scouts and
 the ,campfire ,girls are emphasizing   
some important phases of education and  
life which have been too often          
overlooked4  ,one of the ,boy ,scout    
rules implies that every day a boy      
should perform some kindly act for      
others4  ,the importance of a boy's     
stepping up to an elderly lady looking  
for an electric car and giving her      
assistance1 or carrying a lot of bundles
 for someone cannot be too highly       
emphasized4 ,these boys take no tips4   
,they are trained to serve for the sake 
of the serving4 ,these suggestions and  
services awaken the higher nature of the
 boy or girl4 ,such movements should be 
universally supported4  ,one of the most
 important helps to the boys should not 
be overlooked4 ,in offering their       
services they are led to express their  
best selves4 ,it is important that they 
should learn to approach strangers with 
polite confidence and courage when      

offering assistance4  ,i gave my seat   
once to a woman in a street car and at  
first ,i felt a little resentful because
 not by look or word did she express    
gratitude4 ,as ,i glanced at the woman1 
however1 ,i saw that she really desired 
to thank me but was embarrassed4 ,she   
did not know how to do so4 ,how few are 
taught the languages6  ,if the ,boy     
,scouts and the ,campfire ,girls do     
nothing else than to learn to express   
their willingness to serve they have    
made a wonderful gain for active1 useful
 and successful lives4  ,of course1 the 
primary aim is the good deed1 but are   
not the kind tone1 word and polite bow  
fully as necessary8 ,are they not the   
entering wedge and do they not appeal to
 the higher nature in the same way that 
the thought of being of service inspires
 the boy or girl8  ,while doing is the  
great thing1 yet it is necessary to say 
in union with doing4 ,there is really no
 antagonism between expression in kind  
looks1 tones or words1 and acts4 ,they  

are inseparably connected4  ,these same 
principles apply also to the ,campfire  
,girls4 ,they must not only be trained  
to do things but trained to realize     
their own personalities and to draw out 
the best in others4 ,then the actions   
will begin to be more expressive of the 
real personality of the boy or the girl 
and the seeing1 doing and becoming will 
form an organic unity4 ,someone has said
 that the great law of education is1    
first1 to know2 second1 to do2 third1 to
 become4 ,the doing implies not only    
action1 but expression4 ,certainly we do
 not become what we know till we do or  
express through word1 tone and action4  
,the most successful men in the world   
have certain principles to guide their  
every-day life4 ,if we could only smile 
instead of frown1 when people criticize 
or condemn us1 how much more successful 
would be our lives6  ,every day we can  
discover something interesting in our   
fellow-men4  ,we can learn to listen4   
,we should work when we work and play   

when we play4 ,we should not play in a  
half-hearted way worrying about our     
work2 and when we work we should do so  
with all our might4  ,we ought to have  
regular periods of rest2 we ought to    
avoid unpleasant topics in conversation4
 ,everyone should have a vocation as    
well as an avocation4  ,may we not      
summarize all these suggestions into a  
few statements which will enable us to  
co-ordinate work and play1 and aid us in
 our daily lives to obey the principles 
that should govern us from our first    
waking moments8 ,every ,day3  #a4 ,smile
 when tempted to frown2 look for and    
enjoy the best around you4  #b4 ,see1   
hear or read1 that is1 receive an       
impression from something beautiful in  
nature1 art1 music1 poetry1 literature  
or your fellow-men4  #c4 ,think1 feel or
 realize something in the direction of  
your ideals and in some way unite your  
dreams with your every-day work and     
play4  #d4 ,express the best that is in 
you and awaken others to express the    

best in them4  #e4 ,serve some          
fellow-being by listening1 by kind word 
or deed4  #f4 ,share in some of the     
great movements of the race4  ,all these
 refer to an important point--that we   
should be teachable and should receive  
right impressions4 ,this is of primary  
importance4 ,breathing means the taking 
of breath4 ,we should begin the day with
 joyous and glad acceptance of life and 
all that it brings4 ,a spirit of        
thankfulness and acceptance is the true 
spirit of life4  ,we1 however1 need     
active expression4 ,as breathing implies
 not only taking breath but giving it   
out1 so impression and expression are   
necessary elements of the rhythm of     
life4  ,hence even these six things are 
incomplete4 ,we should also exercise our
 higher faculties and powers1 especially
 those we are not habitually using in   
our work4 ,our whole nature should be   
active if we are truly to live4 ,our    
higher faculties should not be regarded 
as concerned only in mere dreaming4 ,our

 ideals should be connected with our    
daily work and contact with mankind if  
we are to cease drudging or working     
without imagination4 ,accordingly by    
word1 thought or act1 we should express 
every day the best that is in us4       
,moreover1 fully as important as these1 
we should every day come into           
sympathetic touch with our fellow-beings
 and call forth the best in them4       
,expression implies a neighbor1--some   
other being with whom we can            
communicate4 ,do not think for a moment 
that such expression is empty4 ,of      
course1 we must go on and endeavor every
 day to serve someone by a kind act1 but
 a kind word must not be despised4 ,how 
many hearts are over burdened because   
they lack a sympathetic listener6 ,to be
 a polite listener is one of the        
beautiful things in human life4         
,remember1 also1 that many who have seen
 an opportunity and desired to do a kind
 act have failed from inability to      
express the wish by word1 smile or bow4 

,expression is not separate from        
impression4 ,we must receive our        
impressions from every source1 then we  
must express to others the best that is 
in us and become such sympathetic       
listeners that others will unfold the   
best in themselves and thus come into   
that plane where we can sympathetically 
participate in the lives of others4     
,,viii  ,,significance ,,of ,,night     
,,and ,,sleep   ,anyone who wishes for  
improvement in health1 strength1 grace1 
ease1 or vitality1 or1 in fact1 in      
anything1 must realize especially the   
significance of the law of rhythm4      
,rhythm is a law of the whole universe4 
,the music of the spheres is no fable4  
,observe1 too1 the rhythm of the        
seasons4 ,everywhere there is a         
co-ordination of the finite and the     
infinite1 the individual and the        
universal1--a unity of forces acting in 
a sequence of natural co-ordinations4   
,of all the illustrations of rhythm one 
of the most important is the alternation

 of day and night4 ,every plant awakes  
and rejoices with the sun and it        
recognizes the sunset and goes to sleep 
as the darkness comes4 ,the few         
exceptions only prove the rule1 and even
 these simply reverse day and night and 
are equally rhythmic4  ,the value of day
 and night to man is well known4 ,when  
there is a continuous work to be done it
 has been proven scientifically that    
those who work at night cannot          
accomplish so much as those who work by 
day4 ,the very same man cannot do the   
same amount and grade of work in a night
 that he can do in a day4  ,the human   
system is built up by various rhythms   
like that of day and night4 ,there is a 
natural call for rest1 for recuperation 
and the surrendering of all our         
voluntary energies that the spontaneous 
activities may have their turn4  ,the   
,psalmist1 after he has gone all over   
the beauties of the world exclaims1 ,man
 goeth forth unto his work and to his   
labor until the evening4 ,here he       

pauses1 for the beauties of the evening 
seem to awe him for a moment into       
silence1 and then he breaks forth into a
 universal paean of praise3 ,o1 ,lord1  
how manifold are thy works6 in wisdom   
hast thou made them all4  ,night is a   
part of the normal rhythm of nature4    
,every plant and every bird welcomes    
night as well as morning4  ,serious and 
abnormal1 indeed1 is the state of one   
who cannot sleep4 ,next to the          
importance of a right awakening in the  
morning is the peaceful1 restful        
retirement at night4  ,edison boasts of 
how little sleep he needs1 and claims   
that sometime man will cease to sleep4  
,he says that sleep is only a habit4    
,as a matter of fact1 by working        
rhythmically through all the hours of   
the day1 by obeying the law of rhythm at
 all times1 a man may possibly need less
 sleep1 but the repose of               
unconsciousness seems a part of the     
,creator's economy4  ,he giveth ,his    
beloved sleep4  ,by living in obedience 

to the law of rhythm and especially by  
taking some rhythmic exercises before   
lying down1 we can sleep better4        
,almost innumerable are the suggestions1
 rules1 or recipes on how to go to      
sleep4  ,one says1 ,keep counting until 
you fall asleep4  ,another says1 ,watch 
a flock of sheep jumping over a fence1  
counting each one as it jumps4  ,a third
 says1 ,watch a bird sailing around in  
the sky4 ,keep the mind upon it and     
watch it as it steadily sails until you 
are asleep4  ,someone says1 ,repeat the 
,twenty-third ,psalm over and over1 the 
more rhythmic1 the better4  ,another    
says1 ,think of the sky4 ,keep the mind 
upon its expanse4  ,still another1      
,think of the ,infinite and ,eternal    
,source of the universe4  ,among all    
these suggestions we can find some      
truth4 ,nearly all of them imply        
concentration of the mind4 ,if attention
 can be focused and held at a point1 the
 excited activity of thinking may be    
stopped and the body consequently       

brought into a state of acquiescence4   
,they succeed1 if they do succeed1      
because attention is turned from worries
 to something besides the antagonism1   
excitements and duties of the day4      
,another element in the suggestions is  
their regularity4 ,watching the sheep   
jump over a fence and counting one at a 
time1 for example1 affects the breathing
 and all the vital forces of the body4  
,this causes rhythmic co-ordination of  
all the elements and the unity of this  
will1 of course1 bring sleep4 ,the sense
 of harmony and rhythm and self-control 
should be gained2 all antagonistic1     
chaotic and exciting thoughts and all   
worry should be eliminated as far as    
possible before lying down4 ,when we lie
 down1 we should turn our attention away
 from the excitements of the world to   
something calm and reposeful4           
,accordingly there is nothing better    
than to repeat some of the exercises of 
the morning4 ,these stretchings1        
practiced slowly and rhythmically1 will 

equalize the circulation1 the taking of 
deep breaths1 very rhythmically1 will   
tend to restore respiratory action and  
the other exercises will tend to        
eliminate constriction from local parts4
  ,observe the necessity once more of   
harmonious thought and positive emotion1
 for here again there will be a         
temptation to dwell upon the failures of
 the day4 ,it is so hard to forget some 
unkind word1 some failure on our part to
 grasp a situation at the right time4   
,we can easily remember the wrong word  
we ourselves spoke and deeply regret our
 failure to enter into sympathetic touch
 with someone4  ,in such an excited     
frame of mind1 with the nerves wrought  
up at the thought of the day's work and 
with all these discordant pictures      
thronging into our consciousness1 sleep 
becomes impossible4  ,sometimes one is  
too weary to go to sleep1 or sinks into 
a deep slumber which is not normal4 ,the
 taking of breath is short and the      
giving up of the breath more sudden4    

,this sleep will not be refreshing4     
,nine times out of ten such a one will  
wake up in the morning feeling more     
weary than when he lay down at night4   
,of course1 if a man could sleep for an 
unusual number of hours1 nature might in
 time restore him4 ,the excitement of   
our civilization prevents normal        
conditions and therefore we must aid    
nature4 ,man must understand the laws of
 life and so use them as to find rest   
properly4  ,we need harmony in our      
thoughts1 to let them dwell on what is  
sacred and beautiful that our sleep may 
be normal and that we may enter into the
 world of slumber with sympathetic      
conditions4  ,we must1 also1 laughingly 
throw off negative thoughts and feelings
 and allow expansion and stretching to  
equalize the circulation4 ,all the vital
 functions must be harmonized4 ,as we   
perform these exercises once more we    
find various congestions that have      
resulted from the one-sidedness of our  
day's work1--congestions around the     

throat1 parts of the body are weary1    
constricted1 and cramped4 ,by stretching
 ourselves we can harmoniously adjust   
the activities of our breathing and     
circulation4 ,all parts can be restored 
to harmony and we can rest properly4    
,after all1 what is rest8 ,it is not a  
mere slumping into inactivity4 ,it is   
allowing the involuntary rhythm of our  
being1 the sympathetic co-ordination of 
all the forces of our body to act       
normally4 ,the rhythm of our volitional 
activities must be given up to the      
rhythm of the unconscious and           
involuntary life4  ,before this rhythm  
can reign we must remove all            
constrictions from any part of the body4
  ,after taking these exercises we      
should feel the sympathetic enjoyment of
 all the cells of our bodies1 then sleep
 will be refreshing1 the rhythm of      
breathing will be normal and the        
circulation and vital processes will    
proceed easily and rhythmically4  ,what 
are the differences in the practicing of

 exercises in the morning and evening8  
,in the first place the exercises in the
 evening should be more steady1 more    
regular1 more harmonious1 slower and    
more rhythmic4 ,every exercise must     
soothe the excited nerves1 the agitated 
brain1 and the weary respiratory        
muscles1 the heart1 and all the         
circulatory system4  ,release needs to  
be especially emphasized4 ,after every  
stretch1 for example1 every part of the 
body must be relaxed4 ,the reaction will
 take more time on account of the       
greater activity through the day4 ,we   
should1 therefore1 take especial pains  
to accentuate the recovery or recoil of 
the muscles into sympathetic passivity  
and rest4  ,the object is now not to    
stimulate as much as in the morning1 but
 to allay all excitement1 harmonize the 
co-ordination of all parts1 remove all  
local activities in the different parts 
of the body1 establish centrality of the
 vital functioning and the diffusion of 
blood and feeling into every part4  ,it 

is well to practice the exercises on a  
hard floor before getting into bed4     
,the more violent exercises should of   
course be omitted unless there has been 
a one-sided position during the day4    
,for example1 standing exercises will be
 beneficial for a person who has been   
sitting all day4 ,we must practice      
intelligently1 and carefully apply such 
exercises as are needed4 ,harmony means 
the removing of constrictions and       
over-activity in certain parts which one
 finds upon exercising4 ,these often    
need to be vigorously exercised so as to
 restore the harmonious condition4  ,on 
lying down on the floor feel in         
stretching as if the body weighed a     
ton1--feel the weight of the arms1 legs 
and head4  ,often we lie down but soon  
the excitement of a thought brings us to
 our feet before we know it4 ,eliminate 
all such exciting ideas1 then let the   
stretch reach every part4 ,let it be    
slow and steady and let the release be  
gradual4 ,there should be a complete    

rest for quite a little period before   
the next activity4 ,other things being  
equal1 the activity should be less than 
one-third of the surrender not only in  
time but in attention4  ,just before    
going to sleep it is well to practice a 
few stretches and to give full expansion
 to the chest and to take a few deep    
breaths slowly and rhythmically so as to
 establish a vigorous and normal rhythm1
 equalize circulation and bring all     
parts into harmonious freedom4  ,in     
order to emphasize the rhythm in our    
evening exercises we should accentuate  
and prolong especially the passive rest 
between the movements4 ,we should not   
only more gradually give up the actions 
of the movements1 accentuating the      
static and eccentric contraction1 but we
 should also feel more sense of         
surrender at the end of each movement4  
,that is1 we should feel a sense of     
weight and of rest at the end of each   
action1 breathing easily1 steadily and  
freely1 all the time4  ,the time of this

 rest at the end of the exercising      
should be prolonged more and more       
especially after we are in bed and have 
felt the satisfactory feeling all       
through the body of harmonious diffusion
 of energy and the removal of           
constrictions4  ,this sense of          
satisfaction through all the body is    
fundamental and necessary in order to   
bring healthful and normal sleep4  ,the 
harmonious extension of all parts of the
 body should be emphasized4 ,all        
stretches are truly conducive to sleep4 
,they allow life to permeate through the
 whole body4 ,the exercises1 before     
going to sleep1 should be less rigorous 
unless there are constrictions and these
 should be removed by simultaneous and  
sympathetic co-ordination of all parts  
of the body rather than by vigorous     
movements4  ,after any local movement   
the stretch should be renewed and the   
affirmation made of some thoughtful and 
beautiful idea--as love1 joy1 peace4 ,it
 will be surprising how quickly help    

will come and weariness disappear4 ,the 
entire body1 in every cell1 will be     
soothed and enjoy sweet repose4  ,the   
affirmation of confidence1 love1 trust1 
and peace should follow as well as      
precede the evening exercises4 ,we      
should make the going to sleep a sacred 
part of our lives4 ,in giving up our    
consciousness we should be sure to      
surrender it to the positive forces of  
the universe4 ,this is not an idle      
dream1 nor a mere mystical fancy4 ,even 
from a psychological point of view the  
emotion with which we go to sleep is apt
 to remain with us and get in its good  
or evil work in the unconscious1        
involuntary metabolism that takes place 
in all the cells4 ,we must lie down to  
rest in peace4  ,dr4 ,thomas ,hyslop1 of
 the ,west ,riding ,asylum in ,england1 
according to ,professor ,james in       
,memories and ,portraits1 said last year
 to the ,british ,medical ,association  
that the best sleep-producing agent     
which his practice had revealed to him1 

was prayer4 ,i say this1 he added ,i am 
sorry to say here that ,i must quote    
from memory1 purely as a medical man4   
,the exercise of prayer1 in those who   
habitually exert it1 must be regarded by
 us doctors as the most adequate and    
normal of all pacifiers of the mind and 
calmers of the nerves4  ,but in few of  
us are functions not tied up by the     
exercise of other functions4 ,relatively
 few medical and scientific men1 ,i     
fancy1 can pray4 ,few can carry on any  
living commerce with ,god4 ,yet many of 
us are well aware of how much freer and 
abler our lives would be1 were such     
important forms of energizing not sealed
 up by the critical atmosphere in which 
we have been reared4 ,there are in      
everyone potential forms of activity    
that actually are shunted out from use4 
,part of the imperfect vitality under   
which we labor can thus be easily       
explained4  ,have a few simple sentences
 full of thanksgiving1 of peace and     
rest4 ,the best are found in the ,bible4

 ,the words to ,moses1 ,my presence     
shall go with thee and ,i will give thee
 rest1 may be given and repeated many   
times with a realization of their deep  
meaning and a personal application to   
the individual4  ,not only repeat       
phrases1 lines1 and verses1 full of     
beautiful thought1 but change these into
 your own words4 ,learn to articulate   
your own convictions and apply them to  
your own needs1--even paraphrase1 for   
example1 such a phrase as ,he restoreth 
my soul in the twenty-third ,psalm4 ,for
 the word soul we can substitute        
anything according to the specific needs
 of the hour4 ,we should1 however1 use  
nothing that is not in accordance with  
universal love and the highest spiritual
 ideals of man and of our conceptions of
 the universe4 ,we must always remember 
that truth is universal4  ,we can change
 soul also to health1 strength or life1 
to joy1 to success1 to confidence1 to   
the body or any part of the body which  
may seem to be afflicted4  ,there are in

 this ,psalm other good affirmations on 
going to sleep4 ,take individual clauses
 and repeat them many times1 such as ,i 
will fear no evil1 for ,thou art with   
me4  ,one of the best affirmations is   
found in the first of the twenty-seventh
 ,psalm4 ,the ,lord is my light and my  
salvation4 ,whom shall ,i fear8 ,the    
,lord is the strength of my life4 ,of   
whom or of what shall ,i be afraid8 ,one
 thing have ,i asked of the ,lord1 that 
will ,i seek after1 that ,i may dwell in
 the house of the ,lord in a            
consciousness of ,his presence all the  
days of my life1 to behold the beauty of
 the ,lord1 and to enquire in his temple
 to commune with ,him in the sacred     
temple of my own soul4  ,thou wilt keep 
him in perfect peace whose mind is      
stayed on ,thee4  ,everyone should find 
his own1 should find it in his          
experience1 find it by personal         
investigation and study of the ,bible   
and through spiritual realization4  ,we 
should live in peace with all men1 be   

able to rejoice evermore1 to pray       
without ceasing2 that is1 we should     
always be in an attitude to receive that
 which is good and never admit that     
which is negative2--hate1 antagonism or 
fear1--but we should welcome love and   
that which we know expresses the        
,infinite ,presence4 ,antagonism1 hate1 
discords prevent us from living our     
hundred years4 ,certain classes of men  
shall not live out half their days4     
,the last moment before going to sleep  
should be one of peaceful rest4 ,say    
,not my will but ,thine and give up     
everything to the ,infinite and         
,eternal4  ,my own best help is         
thanksgiving and praise4 ,when ,i cannot
 give up the thoughts and conflicts of  
the day1 ,i can bring my whole being    
into reposeful rhythm best by expressing
 thanks that ,i can be awake and that ,i
 have shared in the life of a day4 ,i   
praise the ,infinite ,presence that ,i  
can know beauty when ,i see it1 that ,i 
can understand truth and know that two  

times three are not seven and that ,i   
can participate in the goodness of the  
universe4 ,then1 before ,i know it1 ,i  
have laid aside the conflicts of the day
 and have passed into peaceful and      
harmonious rest4  ,this method of       
thanksgiving especially applies to those
 times when ,i wake up in the middle of 
the night4         99       99       99 
99       99  ,returning to ,pippa1 we   
find her retirement to her own room and 
her method of going to sleep no less    
suggestive as an example than her       
awakening4  ,she met the first wakening 
moment with joy and praise as she       
resolutely put aside the dark thought of
 her life and went singing all through  
the day with the same spirit of         
thanksgiving and love for all mankind4  
,now she comes back to her room weary   
and discouraged1 as we nearly all do4   
,she knows nothing of what her songs    
have accomplished1 nothing of the       
wonderful influence that has been       
exercised4 ,in her disheartened moment  

she sees the sunset in the dark cloud   
and thinking over the day she would like
 to know what she really has done4  ,yet
 she checks herself and returns to her  
morning hymn and keeps her faith and    
trust4 ,results belong to the ,master1  
,thou hast no need to measure them4 ,she
 becomes very humble1 willing1 and      
submissive to the hard task of the      
morrow4 ,little she dreams of the       
revelation that will come of the secrets
 of her own life and family4  ,we know  
not what we shall be4 ,each of us at the
 close of life lies down without        
realizing our relation to the ,infinite1
 without realizing that we are children 
and heirs4 ,blessed is he who feels that
 his hymn is also ,true in some sense or
 other1 that life is true and that each 
one performs some work and it is not for
 us to say whether it is great or small4
 ,they who wrought but one hour received
 the same wages as they who wrought the 
whole day4  ,deeply symbolical1         
allegorical1 and typical in the poetic  

sense of human life is ,pippa's closing 
thought as she lies down to sleep4      
,oh what a drear dark close to my poor  
day6     ,how could that red sun drop in
 that black cloud8     ,ah1 ,pippa1     
morning's rule is moved away1           
,dispensed with1 never more to be       
allowed6     ,day's turn is over1 now   
arrives the night's4     ,oh1 lark1 be  
day's apostle     ,to mavis1 merle and  
throstle1     ,bid them their betters   
jostle     ,from day and its delights6  
,but at night1 brother howlet1 over the 
woods1     ,toll the world to thy       
chantry2     ,sing to the bats' sleek   
sisterhoods     ,full complines with    
gallantry2     ,then1 owls and bats1    
,cowls and twats1     ,monks and nuns1  
in a cloister's moods1     ,adjourn to  
the oak-stump pantry6      ,now1 one    
thing ,i should like to really know3    
,how near ,i ever might approach all    
these     ,i only fancied being1 this   
long day3     --,approach1 ,i mean1 so  
as to touch them1 so     ,as to 444 in  

some way 444 move them--if you please1  
,do good or evil to them some slight    
way4     ,for instance1 if ,i wind      
,silk to-morrow1 my silk may bind       
,and border ,ottima's cloak's hem4      
,ah1 me1 and my important part with     
them1     ,this morning's hymn half     
promised when ,i rose6     ,true in some
 sense or other1 ,i suppose4      ,god  
bless me6 ,i can pray no more to-night4 
,no doubt1 some way or other1 hymns say 
right4        ,all service ranks the    
same with ,god1       ,with ,god1 whose 
puppets1 best and worst3       ,are we2 
there is no last nor first4 ,she sleeps 
99       99       99       99       99  
,the ,morning ,league of the ,school of 
,expression  is a band of the students1 
graduates and friends of the ,school of 
,expression who are trying to keep their
 faces toward the morning4  ,if you wish
 to join1 when you wake ,,get ,,up ,,out
 ,,of ,,the ,,right ,,side ,,of ,,the   
,,bed1 that is1 stretch1 expand1 breathe
 deeply and laugh4 ,fill with joyous    

thoughts and their active expressions   
the first minutes of the day4  ,note the
 effect1 and consider yourself          
initiated4  ,try as far as possible     
,,every ,,day to realize the ,league's  
,,unfoldment ,,suggestions       #a4    
,,smile whenever tempted to frown2 look 
for and enjoy the best      around you4 
#b4 ,,think1 feel or realize something  
in the direction of your ideals         
and1 in some way1 unite your ideals with
 your every-day work and      play4     
#c4 ,,see1 hear or read1 i4 e41 receive 
an impression from something            
beautiful in nature1 art1 music1 poetry1
 literature or the lives of      your   
fellow-men4       #d4 ,,express the best
 that is in you and awaken others to    
express the      best in them4       #e4
 ,,serve some fellow being by listening1
 by kind look1 tone1 word      or deed4 
#f4 ,,share in some of the great        
movements for the betterment of the     
race4       ,that is1 use your          
principles of expression to help in such

      movements as3       #a4           
,expression in ,life 7text book1 ,the   
,smile72 #b4 ,expression and            
,health 7text book1 ,how to ,add ,ten   
,years to ,your ,life72 #c4             
,expression and ,education in the       
,nursery2 ,mothers' ,clubs2 #d4 ,voice  
in the ,home2 #e4 ,reading in the       
,public ,schools2 #f4 ,speaking in ,high
      ,schools and ,colleges2 #g4       
,speaking ,clubs2 #h4 ,browning ,clubs  
7text      book1 ,browning and the      
,dramatic ,monologue72 #i4 ,dramatic    
,clubs2      #aj4 ,religious ,societies2
 #aa4 ,boy ,scouts2 #ab4 ,campfire      
,girls2 #ac4      ,peace ,movements2    
#ad4 ,women's ,clubs2 and ,suffrage     
,organizations2 #ae4      ,reforms2 #af4
 ,teachers' ,clubs2 #ag4 ,school of     
,expression ,summer      ,terms2 #ah4   
,preparation for the ,school of         
,expression2 #ai4 ,home      ,studies2  
#bj4 ,advanced ,steps of the ,school of 
,expression4  ,send your name and       
address with ten nominations for members

 with #a4ej for the two ,league text    
books1 ,the ,smile and ,how to ,add ,ten
 ,years to ,your ,life1 and you will be 
recorded a member4 ,one set of books    
will do for a family1 other books at    
teachers' or introductory prices4 ,there
 are no fees4 ,the entire net returns   
from the ,league books will be devoted  
to the endowment of the ,school of      
,expression1 the ,home of the ,league4  
,write frankly and freely asking any    
counsel1 and making any suggestions to  
the ,president of the ,league4    ,dr4  
,s4 ,s4 ,,curry1 #cjg ,pierce ,bldg4    
,copley ,square1 ,boston1 ,mass4        
99       99       99       99       99  
,,morning ,,league ,,questions ,,for    
,,report   ,text-books--,the ,smile and 
,how to ,add ,ten ,years to ,your ,life 
,after a week's exercise for a few      
minutes either on waking up or on       
retiring1 write out a report of your    
experiences or answer the following     
questions4 ,it is not necessary to      
repeat the questions1 simply use        

figures4 ,these questions follow the    
first series1 published at the close of 
,the ,smile4  #bb4 ,do you practice the 
exercises on waking in the morning8     
#bc4 ,what exercises do you usually     
take8 ,how long8  #bd4 ,what are some of
 the effects of these exercises8  #be4  
,how many times do you repeat each      
exercise8  #bf4 ,do you practice        
exercises in dual1 triple1 or quadruple 
rhythm8  #bg4 ,can you keep your chest  
expanded and laugh at the same time8    
#bh4 ,can you keep your chest fully     
expanded and pivot the torso8  #bi4 ,do 
you feel great satisfaction after       
stretching8  #cj4 ,what constrictions or
 congestions have you found8    a4 ,in  
the region of the stomach   b4 ,chest   
c4 ,neck   d4 ,face   e4 ,scalp   f4    
,back  #ca4 ,do you find any special    
weaknesses8  #cb4 ,do you walk with     
expanded chest8  #cc4 ,do you walk      
rhythmically8  #cd4 ,can you keep your  
chest well expanded during the stretch8 
#ce4 ,do you practice exercises standing

 at an open doorway8  #cf4 ,have you a  
pole from which you swing in your       
closet8  #cg4 ,do you sleep well8  #ch4 
,what exercises do you take on retiring8
  #ci4 ,do you relax completely in the  
middle of the day8  #dj4 ,what chaotic  
movements have you discovered in your   
standing8 ,in sitting8 ,in walking8 ,in 
lying down8  #da4 ,do you breathe       
through your nose or through your mouth1
 especially when asleep8  #db4 ,do you  
sleep with your windows wide open8  #dc4
 ,can you laugh out a tone8  #dd4       
,taking a full breath and laughing1 do  
your feel your throat passive8  #de4    
,can you co-ordinate an open throat and 
active retention of breath in laughing  
out a tone8  #df4 ,after walking a short
 distance do you feel exhilaration or   
depression8  #dg4 ,do you use soft      
gentle tones in every day conversation8 
#dh4 ,when talking to someone who speaks
 in a high pitch can you act in the     
opposite way1 and speak in your softest 
tones8  #di4 ,can you make tone as      

easily as you smile8  ,for other        
questions1 see ,the ,smile4   ,province 
,of ,expression4 ,principles and method 
of developing delivery4 ,an             
,introduction to the study of the       
natural languages1 and their relation to
 art and development4 ,by ,s4 ,s4       
,curry1 ,ph4,d41 ,litt4,d4 #a4ej2 to    
teachers1 #a4bj1 postpaid4       ,your  
volume is to me a very wonderful        
book1--it is so deeply      philosophic1
 and so exhaustive of all aspects of the
 subject4444 ,no      one can read your 
book without at least gaining a high    
ideal of the      study of expression4  
,you have laid a deep and strong        
foundation for      a scientific system4
 ,and now we wait for the               
superstructure4--,professor ,alexander  
,melville ,bell4       ,it is a most    
valuable book1 and ought to be          
instrumental in doing      much         
good4--,professor ,j4 ,w4 ,churchill1   
,d4,d4       ,a book of rare            
significance and value1 not only to     

teachers of the      vocal arts1 but    
also to all students of fundamental     
pedagogical      principle4 ,in its     
field ,i know of no work presenting in  
an equally      happy combination       
philosophic insight1 scientific breadth1
 moral      loftiness of tone1 and      
literary felicity of                    
exposition4--,william ,f4      ,warren1 
,d4,d41 ,,ll4,d41 of ,boston            
,university4   ,lessons in ,vocal       
,expression4 ,the expressive modulations
 of the voice developed by studying and 
training the voice and mind in relation 
to each other4 ,eighty-six definite     
problems and progressive steps4 ,by ,s4 
,s4 ,curry1 ,ph4,d41 ,litt4,d4 #a4be2 to
 teachers1 #a4aj1 postpaid4       ,it   
ought to do away with the artificial and
 mechanical styles of                   
teaching4--,henry ,w4 ,smith1 ,a4,m41   
,professor of ,elocution1 ,princeton    
,university4       ,through the use of  
your text-book on vocal expression1 ,i  
have had      the past term much better 

results and more manifest interest on   
the      subject than ever before4--,a4 
,h4 ,merrill1 ,a4,m41 late ,professor of
      ,elocution1 ,vanderbilt           
,university4       ,the subject is      
handled in a new and original manner1   
and cannot      fail to revolutionize   
the old elocutionary ideas4--,mail and  
,empire1      ,toronto4       ,it is    
capital1 good sense1 and real           
instruction4--,w4 ,e4 ,huntington1      
,,ll4,d41 ,ex-,president of ,boston     
,university4   ,imagination and         
,dramatic ,instinct4 ,function of the   
imagination and assimilation in the     
vocal interpretation of literature and  
speaking4 ,by ,s4 ,s4 ,curry1 ,litt4,d4 
#a4ej2 to teachers1 #a4bj1 postpaid4    
,dr4 ,curry well calls the attention of 
speakers to the processes of            
thinking in the modulation of the voice4
 ,every one will be      benefited by   
reading his volumes4444 ,too much stress
 can hardly be      laid on the author's
 ground principle1 that where a method  

aims to      regulate the modulation of 
the voice by rules1 then inconsistencies
      and lack of organic coherence     
begin to take the place of that sense   
of life which lies at the heart of every
 true product of art4 ,on      the      
contrary1 where vocal expression is     
studied as a manifestation      of the  
processes of thinking1 there results the
 truer energy of the      student's     
powers and the more natural unity of the
 complex elements      of his           
expression4--,dr4 ,lyman ,abbott1 in    
,the ,outlook4  ,address3 ,book ,dept41 
,school of ,expression1 #cjf ,pierce    
,bldg41 ,copley ,square1 ,boston1 ,mass4
   ,mind and ,voice4 ,principles        
underlying all phases of ,vocal         
,training4 ,the psychological and       
physiological conditions of tone        
production and scientific and artistic  
methods of developing them4 ,a work of  
vital importance to every one interested
 in improving the qualities of the voice
 and in correcting slovenly speech4 #def

 pages4 ,by ,s4 ,s4 ,curry1 ,litt4 ,d4  
#a4ej1 postpaid4 ,to teachers1 #a4be1   
postpaid4       ,it is indeed a masterly
 and stimulating work4--,amos ,r4       
,wells1      ,editor ,christian ,world4 
,it is a book that will be of immense   
help to teachers and      preachers1 and
 to others who are using their vocal    
organs      continuously4 ,as an        
educational work on an important theme1 
the      book has a unique value4--,book
 ,news ,monthly4       ,there is        
pleasure and profit in reading what he  
says4--,evening ,post      7,chicago74  
,fills a real need in the heart and     
library of every true teacher      and  
student of the development of natural   
vocal      expression4--,western        
,recorder 7,louisville74       ,get it  
and study it and you will never regret  
it4--,christian ,union      ,herald     
7,pittsburg74   ,foundation of          
,expression4 ,fundamentals of a         
psychological method of training voice1 
body1 and mind and of teaching speaking 

and reading4 #bcf problems2 #daa choice 
passages4 ,a thorough and practical     
text-book for school and college1 and   
for private study4 ,by ,s4 ,s4 ,curry1  
,litt4 ,d4 #a4be2 to teachers1 #a4aj1   
postpaid4       ,it means the opening of
 a new door to me by the master of the  
garden4--,frank ,putnam4       ,mastery 
of the subject and wealth of            
illustration are manifest in      all   
your treatment of the subject4 ,should  
prove a treasure to any      man who    
cares for effective public              
speaking4--,professor ,l4 ,o4           
,brastow1 ,yale4       ,adds materially 
to the author's former contributions to 
this      science and art1 to which he  
is devoting his life most               
zealously4--,journal of ,education4     
,may be read with profit by all who love
 literature4--,denis ,a4                
,mc,carthy1 ,sacred ,heart ,review4     
,it gets at the heart of the subject and
 is the most practical and      clearest
 book on the important steps in         

expression that ,i have ever            
read4--,edith ,w4 ,moses4       ,how    
splendid it is2 it is at once practical 
in its simplicity and      helpfulness  
and inspiring4 ,every teacher ought to  
be grateful for      it4--,jane         
,herendeen1 ,teacher of ,expression in  
,jamaica ,normal      ,school1 ,n4 ,y4  
,best1 most complete1 and               
up-to-date4--,alfred ,jenkins ,shriver1 
,,ll4,b41 ,baltimore4       ,public     
speakers and especially the young men   
and women in high      schools1         
academies1 and colleges will find here  
one of the most      helpful and        
suggestive books by one of the greatest 
living teachers      of the subject1    
that was ever presented to the          
public4--,john      ,marshall ,barker1  
,ph4,d41 ,professor in ,boston          
,university4  ,address3 ,book ,dept41   
,school of ,expression1 #cjf ,pierce    
,bldg41 ,copley ,square1 ,boston1 ,mass4
   ,browning and the ,dramatic          
,monologue4 ,nature and peculiarities of

 ,browning's poetry4 ,how to understand 
,browning4 ,the principles involved in  
rendering the monologue4 ,an            
introduction to ,browning1 and to       
dramatic platform art4 ,by ,s4 ,s4      
,curry1 ,litt4 ,d41 #a4be2 to teachers1 
#a4aj1 postpaid4       ,it seems to me  
to attack the central difficulty in     
understanding      and reading ,robert  
,browning's poetry4444 ,it opens a wide 
door to      the greatest poetry of the 
modern age4--,the ,rev4 ,john ,r4 ,gow1 
,president of the ,boston ,browning     
,society4       ,a book which sheds an  
entirely new light on ,browning and     
should be      read by every student of 
the great master2 indeed1 everyone who  
would be well informed should read this 
book1 which will interest      any lover
 of literature4--,journal of ,education4
   ,spoken ,english4 ,a method of       
co-ordinating impression and expression 
in reading1 conversation1 and speaking4 
,it contains suggestions on the         
importance of observation and adequate  

impression1 and nature study1 as a basis
 to adequate expression4 ,the steps are 
carefully arranged for the awakening of 
the imagination and dramatic instinct1  
right feeling1 and natural1 spontaneous 
expression4 #cbj pages4 ,by ,s4 ,s4     
,curry1 ,litt4 ,d41 ,ph4,d4 ,price1     
#a4be2 to teachers1 #a4aj1 postpaid4    
,every page had something that caught my
 attention4 ,you certainly      have    
grasped the great principle of vocal    
expression4--,edwin      ,markham4      
,those who aim at excelling in public   
utterance and address may well          
possess themselves of this              
work4--,journal of ,education4          
,the specialist in reading will wish to 
add it to his book-shelf for            
permanent reference4--,normal           
,instructor4       ,a masterly          
presentation of ideas and expression as 
applied in a      wide range of         
excellent selections4--,the ,world's    
,chronicle4   ,little ,classics for     
,oral ,english4 ,a companion to ,spoken 

,english4 ,the problems correspond by   
sections with ,spoken ,english4 ,the    
books may be used together or           
separately4 ,the problems are arranged  
in the form of questions which the      
student can answer properly only by     
rightly rendering the passages4 ,it is a
 laboratory method for spoken ,english1 
to be used by the first year students in
 ,high ,school or the last years of the 
,grammar ,school4 #chd pages4 ,by ,s4   
,s4 ,curry1 ,litt4 ,d4 ,price1 #a4be2 to
 teachers1 #a4aj1 postpaid4       ,i am 
using ,little ,classics for ,oral       
,english in two classes and      believe
 it is the most satisfactory text that  
,i have used4 ,the      students seem to
 be able to get easily the principles   
from your      questions and            
problems4--,elva ,m4 ,forncrook1 ,st4   
,nor4 ,sch41      ,kalamazoo1 ,mich4    
,a fine collection of fine things       
especially suited to young people4      
,every teacher of reading and ,english  
in our secondary schools ought      to  

have the book4--,prof4 ,lee ,emerson    
,bassett1 ,leland ,stanford             
,university1 ,cal4  ,address3 ,book     
,dept41 ,school of ,expression1 #cjf    
,pierce ,bldg41 ,copley ,square1        
,boston1 ,mass4          99       99    
99       99       99   ,what ,students  
and ,graduates ,think of the ,school of 
,expression   ,we know that there is    
something ,,big here4 ,if only we can   
get it out to the world4--,caroline ,a4 
,hardwick 7,philosophic ,diploma71      
,instructor in ,reading and ,speaking1  
,wellesley ,college4  ,at no other      
institution is it possible to secure the
 training one secures at the ,school of 
,expression4 ,it is far broader than a  
mere training for speaking4 ,it is a    
fundamental training for                
life4--,florence ,e4 ,lutz 7,philosophic
 ,diploma71 ,instructor in ,pantomime1  
,new ,york ,city4  ,the ,school of      
,expression taught me how to ,,live4 ,i 
think its training of the personality is
 its greatest work4--,f4 ,m4 ,sargent   

7,dramatic ,artist's ,diploma74  ,i feel
 deeply indebted to the ,school for some
 of the best and most lasting           
inspiration ,i have received for my own 
work as a teacher of my                 
fellow-men4--,luella ,clay ,carson1     
,pres4 of ,mills ,college4  ,the success
 ,i have attained in my profession as a 
reader1 ,i owe directly to the advanced 
methods of the ,school of               
,expression4--,caroline ,foye ,flanders 
7,artistic ,diploma71 ,public ,reader1  
,manchester1 ,n4 ,h4  ,the ,school of   
,expression of ,boston is the most      
thorough and best in the country4 ,it is
 different from all other schools4 ,i   
wish ,i could talk to any who intend    
taking a course of study4--,i would say1
 ,go to the ,school of ,expression and  
if there is anything in you1 they will  
bring it out2 they will teach you to    
know yourself2 they will show you what  
you are in comparison with what you may 
become1 and they will begin with the    
cause and start from the                

bottom4--,hamilton ,colman1 ,member     
,richard ,mansfield ,co4  ,when ,i was  
your student you held before me         
intellectual and ethical ideals which ,i
 am still trying to realize4--,charles  
,l4 ,white1 ,d4,d41 ,ex-,president      
,colby ,college4  ,the same principles  
of education which have installed manual
 training in public schools are even    
more applicable to the training of men's
 souls to rational self-expression4 ,dr4
 ,curry will some day be recognized to  
have been an educational philosopher for
 having championed principles no less   
true of the spoken word than of every   
form of creative self-expression4--,dean
 ,shailer ,mathews1 ,university of      
,chicago4  ,the whole world ought to    
learn about the ,school of ,expression  
and your discoveries4--,rev4 ,j4        
,stanley ,durkee 7,speaker's ,diploma71 
,boston4          99       99       99  
99       99   ,,books ,,by ,s4 ,s4      
,,curry1 ,ph4,d41 ,litt4,d4  ,more than 
any man of recent years1 ,dr4 ,curry has

 represented sane and scientific methods
 in training the ,speaking ,voice4--,dr4
 ,shailer ,mathews1 ,university of      
,chicago4  ,of eminent value4--,dr4     
,lyman ,abbott4  ,books so much needed  
by the world and which will not be      
written unless you write them4--,rev4   
,c4 ,h4 ,strong1 ,rector ,st4 ,john's   
,church1 ,savannah4   ,foundations ,of  
,expression4 ,a psychological method of 
developing reading and speaking4 #bcf   
practical problems4 #daa choice passages
 adapted to classes in reading and      
speaking4 #a4be2 to teachers1 #a4aj1    
postpaid4  ,lessons in ,vocal           
,expression4 ,the expressive modulations
 of the voice developed by studying and 
training the voice and mind in relation 
to each other4 ,definite problems and   
progressive steps4 #a4be2 to teachers1  
#a4aj1 postpaid4   ,imagination and     
,dramatic ,instinct4 ,function of       
imagination and assimilation in the     
vocal interpretation of literature and  
speaking4 #a4ej2 to teachers1 #a4bj1    

postpaid4   ,mind and ,voice4           
,principles and ,methods in ,vocal      
,training4 #def pp4 #a4ej2 to teachers1 
#a4bj postpaid4   ,browning and the     
,dramatic ,monologue4 ,nature and       
peculiarities of ,browning's poetry4    
,principles involved in rendering the   
monologue4 ,introduction to ,browning1  
and to dramatic platform art4 #a4be2 to 
teachers1 #a4aj1 postpaid4   ,province  
,of ,expression4 ,principles and        
,methods of developing delivery4 ,an    
introduction to the study of natural    
languages1 and their relation to art and
 development4 #a4ej2 to teachers #a4bj1 
postpaid4   ,vocal and ,literary        
,interpretation of the ,bible4          
,introduction by ,prof4 ,francis ,g4    
,peabody1 ,d4 ,d41 of ,harvard          
,university4 #a4ej2 students' edition1  
#j4fj1 postpaid4   ,classics for ,vocal 
,expression4 ,gems from the best authors
 for voice and interpretation4 ,in use  
in the foremost schools and colleges4   
#a4be2 to teachers1 #a4aj1 postpaid4    

,spoken ,english4 ,a psychological      
method of developing reading1           
conversation and speaking4 ,a book for  
junior students or teachers4 #cbj pages4
 #a4be2 to teachers1 #a4aj1 postpaid4   
,little ,classics for ,oral ,english4   
,companion to ,spoken ,english4         
,introductory questions and topics4 ,may
 be used with ,spoken ,english or       
separately4 ,questions and topics       
correspond4 ,fresh and beautiful        
selections from best authors4 #chd      
pages4 #a4be2 to teachers1 #a4aj1       
postpaid4   ,the ,smile4 ,introduction  
to action through an example4 #a4jj4 ,to
 members of ,the ,morning ,league1      
#j4ge1 postpaid4   ,how to ,add ,ten    
,years to ,your ,life4 ,nature of       
training with short1 practical program4 
#a4jj4 ,to members of ,the ,morning     
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,dr4 ,curry about the ,morning ,league2 
,summer ,terms2 ,home ,studies2 ,school 
of ,expression2 new books1 or for advice
 regarding your life work4 ,address3    

,book ,department1 ,school of           
,expression1 #cjh ,pierce ,bldg41       
,copley ,square1 ,boston1 ,mass4