THE GOLDEN BALL EXERCISES
 

1. Imagine you are holding a large golden ball between your open palms in front of your belly. It feels full and slightly heavy. Shake the ball with your hands, making short quick movements. Do for a minute or two.
    

2. Slowly lift the ball up and down. Breathe in as your raise the ball and out as you lower. Imagine the ball is heavy and you're trying to move it up and down in thick oil. Do for a minute or two.
    

3. Move the ball forward and back in front of your belly. Breathe out as you extend out and in as you pull back. Be careful not to overextend. Try not to bring the ball in too close. Keep about six inches in front of you. Imagine the air around the ball is dense so that your movements are slow and thoughtful. Do for a minute or two.
    

4. Move the ball left and right without turning your body. Imagine the ball is half-filled with water. Do for a minute or two.
    

5. Turn the ball so one hand is on top, the other underneath. Hold the ball still for a moment or two. Then reverse. Keep turning over and back again. Do a dozen or more turns each way.
    

6. Move the golden ball up and away from your chest in a gentle curve. Complete the circle by bringing it down and back toward your belly. The movement feels strong and heavy. As you push the ball away and breathe out, imagine your energy is sending away your aches and pains or any other problems in your life. Do at least a dozen circles.
    

7. Do the reverse of the above. As the ball comes back toward your chest on top imagine you are taking in positive energy from the space and light around you. Do at least a dozen circles.
    

8. Move the ball to the upper right diagonal, then back to belly, then to upper left diagonal. Do twelve times or more.
    

9. Finally, stand still, imagining you are holding a large golden ball in front of your belly. Relax your palms, feeling they are resting on the smooth curve of the ball. Gently hold the ball for a minute or two.