Acknowledgments xiii About This Book xi Introduction 1(4) Part One Introduction to Shin-Sen-Do: Physical, Mental, and Spiritual Development The Order of the Universe and the Macrobiotic Way of Life 5(32) The Creation of the Universe 5(4) Materialization and Spiritualization 9(5) The Eternal Journey of Life 14(6) The Way of Eating 20(6) Principal Food 20(1) Supplemental Food 20(3) Beverages 23(3) The Principles of Breathing 26(6) Speed of Breathing 27(1) Depth of Breathing 28(1) Length of Breathing 28(4) The Daily Way of Life 32(5) The Physical and Spiritual Constitution of Man 37(44) Stages of Spiritual Transformation 37(2) Physicalized Spirit 37(1) Vibrational Spirit 37(1) Universal Spirit 37(2) The Spirallic Constitution of Man 39(5) The Environmental Period 39(1) The Preconception Period 39(1) The Embryonic and Fetal Period 40(1) The Period of Infancy 41(1) Childhood 41(1) The Adult Age 42(1) The Age of Maturity 43(1) The Post-Human Life Period 43(1) The Human Constitution of Ki---Electromagnetic Energy 44(10) Treatments 54(1) Acupuncture 54(1) Moxibustion 54(1) Shiatsu or Meridian Massage 54(1) Palm Healing 54(1) Yoga and Other Physical Exercises 55(1) The Chakras and the Spiritual Channel 55(6) The Antagonistic, Complemental Structure of Man 61(20) The Relationship of Front and Back 62(1) The Relationship Between Upper and Lower Areas 63(1) The Relationship of Left and Right 64(1) The Relationship of Periphery and Center 65(4) The Relationship of Organ and Meridian Functions 69(1) The Relationship Between the part and the Whole 70(11) Part Two The Exercises of do-in Special Exercises (SP) 81(34) Introduction 81(3) Ten-Dai: Heavenly Foundation 84(2) Sei-Za: Natural Right Sitting Posture 84(1) Chu-Za: Natural Right Sitting Posture on a Chair 84(1) Ren-Ge-Za: Lotus Flower Posture 85(1) Han-Ren-Ge-Za: Half-Lotus Flower Posture 85(1) Ko-za: Rounded Sitting Posture 85(1) Ai-Wa: Love and Harmony 86(2) Sho-Ten: Ascending to Heaven 88(2) Rei-No: Development of Spiritual Power 90(2) Wa-Jun: Development of Gentle 92(1) Nai-Kan: Inner Reflection 93(1) Gai-Kan: Outer Reflection 94(2) Shin-Pai: Spiritual Worship 96(2) Ten-Bu: Heavenly Dance 98(4) Rei-Shi: Spiritual Sight 102(2) Rei-Do: Spiritual Movement 104(2) Chi-Ko: Walking on the Ground 106(2) Go-Ma: Cutting Through Delusions 108(2) Koto-Dama: The Spirit of Words 110(5) Daily Spiritual Exercises (DSE) 115(14) Introduction 115(2) Sei-Za: Natural Right Posture and Natural Breathing 117(1) Mei-So-Ko-Kyu: Meditation and Breathing 118(1) Chin-Kon: The Prayer of Oneness 118(1) Haku-Shu: Purification by Hand Clapping 119(1) A-Um: Spiritualization by Sound Vibration 120(1) Ten-Ko: Beating the Heavenly Drum 121(1) Ten-Ro: Drinking the Heavenly Dew 122(1) Kan-Ro: Tasting Nectar in Meditation 123(1) Ten-Gaku: Listening to Heavenly Music 124(1) Ko-Myo Seeing the Inner Light 124(1) Wa-On: Sounding Harmonization 125(1) Hei-Wa: Pacification of the World 126(3) Daily Exercises 129(28) So-Cho-Shu-Ho: Morning Exercises 129(10) Kin-Sei-Shu-Ho: Evening Exercises 139(8) Kei-Raku-Cho-Sei: Meridian Exercises 147(5) Fuku-Ki-Ho: Exercise for Breathing Energy 152(2) An-Min-Ho: Exercise for Peaceful, Sound Sleep 154(3) General Exercises 157(48) Introduction 157(1) Preparation: For Pacifying Our Physical and Mental Condition 158(1) Face, Head, Neck and Shoulder Region 159(11) Cheeks 159(1) Eyes 160(1) Nose 161(1) Mouth and Jaw 162(1) Ears 163(2) Head 165(1) Neck 166(3) Shoulders 169(1) Arms and Hands 170(4) Front, Back and Sides of Torso 174(7) Waist, Legs, Feet and Toes 181(7) Completion Steps 188(1) Additional Exercises for Facial Beauty 189(1) Some Daily Practices for Health 190(5) For Headaches, Including Migraine Headaches 190(1) For Baldness 190(1) For Red and Swollen Face 190(1) For the Health of the Eyes 191(1) For the Ears 191(1) For the Nose 191(1) For the Mouth, Teeth, and Gums 192(1) For Congestion 192(1) For Constipation and Diarrhea 192(1) For Leg and Foot Cramps 192(1) For Dry Skin 192(1) For Freckles 192(1) For Moles, Warts, and Beauty Marks 193(1) For Cuts and to Stop Bleeding 193(1) For Fire Burns 193(1) For General Fatigue 193(2) Appendix Major Points for Diagnosis and Treatment Used in This Book 195(10) Index 205