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1 Cary W = "As you breath in on each of these exercises, imagine a ball of milky white light coming up from Mother, through your legs, spine and head out to heaven, then as you breath out, see this light move back down through the head, spine, legs, and feet back down into the Earth."
2 Cary W = "The head placement, if done correctly will keep you from falling over.  Just as you are leaning forward with the head down, snap it back just before you reach your limit, imagining the energy moving up and down the spine in each direction."
3 Cary W = "On the downward portion, bring your chest as close to the ground, almost touching it.  Imagine yourself diving deep within the Earth, then coming back out."